31 Healthy Diet Recipes For Weight Loss To Try In 2024

Diet recipes for weight loss need not be boring. Similarly, you do not need to go on fad diets or spend a whole lot of money on weight loss surgeries or pills. Fortunately, healthy homemade foods can work wonders for you, provided you choose the right options. In this article, we have listed 30 easy and tasty diet recipes covering all meals of the day. Take a look!

Breakfast

Start your day with a healthy breakfast and you will have a headstart at your goal of losing weight healthily. If you lack ideas of how you can incorporate nutritious items in your recipes, check out the ones below.

1. Banana Flaxseed Smoothie

Calories – 282.3

Ingredients

• 1 banana
• 1/2 cup milk
• 1 tablespoon ground flaxseed
• 1 tablespoon honey
• A pinch of salt

Directions

1. Slice the banana.
2. Blend the slices with the rest of the ingredients.
3. Pour it into a glass and drink.

Benefits

Banana is rich in potassium, vitamins B6 and C, and antioxidants that protect your body from degenerative disorders (1). Milk is a good source of calcium and helps to strengthen your bones. Flaxseed is loaded with magnesium, calcium, iron, vitamin B6, omega-3 fatty acids, and alpha-linolenic acid, which help protect against cardiovascular disease (2). Honey is a natural sweetener. All these together give your day a healthy start and also help you lose weight.

Quick Tip

You can blend bananas, oranges, Greek yogurt, and milk to enjoy a healthy and tasty banana smoothie that can keep you full for a long time and hunger pangs at bay.

2. Oats With Berries And Nuts

Calories – 295

Ingredients

• 2-3 tablespoons of oats
• 1 cup milk
• 5 strawberries
• 5 blueberries
• 1/2 tablespoon flaked almonds
• 3 hazelnuts
• A pinch of salt

Directions

1. Pour the milk into a saucepan and bring it to a boil.
2. Add the oats and cook them until they are soft and chewy.
3. Add a pinch of salt.
4. Remove from the heat and transfer to a bowl.
5. Dice the berries and add them to the bowl of oats.
6. Wrap the hazelnuts in a zipper bag and lightly bash the bag with a rolling pin.
7. Add the nuts to the bowl of oats.
8. Eat while it is still hot.

Benefits

Oats are loaded with beta-glucan, which helps to maintain good heart health (3). Berries are rich in micronutrients and fiber that help to improve LDL oxidation and glucose metabolism and prevent lipid peroxidation (4). Nuts are energy-dense foods and they have antioxidant and anti-inflammatory properties (5).

3. Vitamin-Rich Fruit Salad

Calories – 243.2

Ingredients

• Papaya
• Watermelon
• Grapefruit
• 1/2 passionfruit
• 5 grapes
• Lemon
• A pinch of salt
• A pinch of pepper

Directions

1. Cut the papaya, grapefruit, and watermelon into medium-sized cubes and place them in a bowl.
2. Cut the passionfruit in half and scoop out the golden goodness.
3. Add the grapes.
4. Finally, add a dash of lemon and a pinch each of salt and pepper.
5. Mix well and eat.

Benefits

Papayas are an excellent source of vitamins A, C, and B, and proteolytic enzymes such as papain and chymopapain, which have antibacterial, antifungal, and antiviral properties (6). Grapefruit helps to control weight and regulate blood pressure (7). The cis-isomeric lycopene content of watermelon makes it an anti-cancer agent and protects you from diabetes, cardiovascular diseases, and macular diseases (8). Passionfruit contains antioxidants that prevent photoaging (9). Grapes are rich in flavonoids and polyphenols, which help protect from microbial infection and cancer (10).

4. Nutritious Kale Smoothie

Calories – 85

Ingredients

• 2-3 kale leaves
• 1/2 medium-sized cucumber
• 5-6 black grapes
• 1 tomato
• A pinch of salt

Directions

1. Roughly chop the kale leaves, tomato, and the cucumber and throw them in the blender.
2. Add the black grapes and give it a spin.
3. Add salt, stir well and drink.

Benefits

Kale is one of this era’s superfoods. It is rich in vitamins A, C, and B6, and has antioxidant and anti-inflammatory properties. It reduces the risk of coronary artery diseases (11). Tomato is rich in potassium, dietary fiber, vitamins E, C, A, and K, copper, lycopene, and manganese. It helps to fight cancer and lowers the risk of cardiovascular disease (12). Black grapes contain many phytonutrients, such as resveratrol and quercetin. Black grapes are also a rich source of anthocyanin, resveratrol, flavonols, and flavanols that help slow down aging and help fight against cancer, heart diseases and microbial diseases (13). Cucumber has a cooling effect; it is rich in dietary fiber, vitamin C, and water content. A nutrition-packed smoothie like this one will help you lose weight naturally, keep your heart healthy, prevent cancer, strengthen your bones, and relieve indigestion and constipation.

5. Veggie Scrambled Eggs

Calories – 269

Ingredients

• 2 eggs
• 1 teaspoon rice bran oil
• 1/2 tomato
• 1/4 green bell pepper
• 1/4 onions
• 2-3 broccoli florets
• A pinch each of salt and pepper

Directions

1. Chop all the veggies into small cubes.
2. Heat the oil in a frying pan and add the onions first.
3. When the onions become a little soft, add the bell peppers, broccoli, and tomatoes in this order.
4. Season the veggies and sauté them.
5. Beat the eggs separately in a bowl. Season them.
6. Add the eggs and keep stirring to make soft scrambled eggs.

Benefits

The power of two whole eggs is immense. Egg is a good source of protein, which is what you need to start your day with. It is also a good source of iron, potassium, fats, and vitamin B6. It has antioxidant and anti-inflammatory properties (14). Tomato is rich in potassium, dietary fiber, vitamins E, C, A, and K, copper, lycopene, and manganese. It helps to fight cancer and lowers the risk of cardiovascular disease (12). Bell peppers are a good source of vitamins A and C, which help to reduce the risk of many diseases (15). Sulforaphane, which is derived from glucosinolate of broccoli, helps to fight against cancer (16).

Fun Fact

Red, yellow, and orange bell peppers are the ripened versions of green capsicum at different stages; each one is sweeter than the other.

6. Whole-Wheat Flour Pancakes With A Twist

Calories – 465

Ingredients

• 3 eggs
• 1 cup milk
• 1 cup whole wheat flour
• 1/2 carrot
• 2-3 florets of cauliflower
• 1/4 onion
• 1 tablespoon vegetable oil
• A pinch of salt
• A pinch of cayenne pepper

Directions

1. Add the milk gradually as you beat the eggs lightly.
2. Sift in the flour while stirring the egg and milk mix.
3. Grate the carrot and cauliflower florets and add into the pancake mix.
4. Finely chop the onions and add to the pancake mix.
5. Add a pinch of salt and cayenne pepper.
6. Heat the vegetable oil in a frying pan.
7. Add a dollop of the pancake mix and fry until that side is golden brown.
8. Flip it over and fry again.
9. Eat while it is hot.

Benefits

This savory pancake is delicious and nutritious. Eggs are a good source of protein, iron, potassium, fats, and vitamin B6 and have antioxidant and anti-inflammatory properties (14). Cauliflowers are an excellent source of vitamins C and B6, magnesium, calcium, iron, and have anti-inflammatory and antioxidant properties, which help prevent oxidative damage (17). Carrots are rich in vitamins A and C and dietary fiber. They are rich in antioxidants as well and protect the cardiovascular system (18). Whole wheat flour is full of dietary fiber, magnesium, iron, and vitamin B6. Milk is rich in calcium, which will help to strengthen your bones.

7. Coconut Water And Fruits Smoothie

Calories – 190

Ingredients

• 1 kiwi
• 1 peach
• 1/6th musk melon
• 1 glass coconut water
• A few mint leaves

Directions

1. Roughly chop all the fruits and throw them into a blender.
2. Add a few mint leaves and give it a spin.
3. Now, add the coconut water and stir well.
4. Pour it into a glass and drink while the smoothie is still fresh.

Benefits

Coconut water is the liquid endosperm and is rich in phytonutrients and natural electrolytes. It helps to regulate blood pressure and improve insulin sensitivity (19). Kiwis are rich in micronutrients, which help in lowering the fibrinogen concentrations in the plasma and improving the plasma lipid profile (20). Peaches are a good source of antioxidants and protect your body from oxidative damage (21). Musk melons are a great source of antioxidants, micronutrients, and phytonutrients (22). Mint leaves are a good source of magnesium, calcium, vitamins A and C, iron, and dietary fiber. This smoothie will help enhance digestion, detoxify your body, fight cancer, prevent diabetes, and improve heart health. It is good for your skin as well.

8. Low Fat Smoked Turkey Bacon Omelet

Calories – 278

Ingredients

• 2 whole eggs or egg whites
• 2-3 strips of turkey bacon
• 1/4 onion
• 1/2 tomato
• 1/2 zucchini
• Chives
• 1 teaspoon rice bran oil
• A pinch of salt
• A pinch of pepper

Directions

1. Finely chop the onion and tomato in a bowl.
2. Slice the chives and add to the bowl.
3. Make zucchini ribbons with a peeler. You can just chop them as well.
4. Add the eggs, salt, and pepper and beat the eggs well.
5. Heat the oil in a frying pan.
6. Add the egg mix and cook until you are able to flip it over.
7. Once one side is cooked, layer the smoked turkey bacon strips and zucchini on one side of the omelet.
8. Sprinkle a little salt and pepper on the bacon and zucchini.
9. Flip the other part of the omelet over the turkey bacon and zucchini (like a taco).
10. Cook it for about 15 seconds and transfer the omelet to a plate.
11. Enjoy the delectable omelet and keep smiling all day!

Benefits

This breakfast needs about 10-15 minutes to cook and is rich in vitamins, minerals, fiber, and protein. It will keep you full for a longer time and keep your hunger pangs at bay. Eggs are a good source of protein, iron, potassium, fats, and vitamin B6 and have antioxidant and anti-inflammatory properties (14). Tomato is rich in potassium, dietary fiber, vitamins E, C, A, and K, copper, lycopene, and manganese. It helps to fight cancer and lowers the risk of cardiovascular disease (12). The ingredients have anti-inflammatory, antioxidant, and antimicrobial properties. They help to maintain blood glucose levels, fight cancer, strengthen bones and muscles, and cleanse the colon.

9. Luscious Cucumber Spinach Smoothie

Calories – 93

Ingredients

• 1/2 medium-sized cucumber
• 5-6 spinach leaves
• 1 orange
• 3-4 blackberries
• Lime
• A pinch of salt

Directions

1. Roughly chop the spinach and cucumber and throw them into the blender.
2. Add the other fruits and give it a spin.
3. Add a pinch of salt and a dash of lime before drinking.

Benefits

Spinach is rich in vitamins A, C, and B6, potassium, iron, and magnesium. It helps to regulate blood pressure (23). Cucumbers have good water content and are low in calories (24). This smoothie will help you fight cancer, skin disorders, and ulcers, strengthen your bones, boost your immunity, protect you from common cold and cough, prevent cardiovascular disease and kidney stone formation, lower cholesterol, prevent skin disorders, and improve cognitive abilities.

10. Special K With Peaches & Pumpkin Seeds

Calories – 245

Ingredients

• 1/2 medium bowl of multigrain Special K flakes
• 1 peach
• 1 tablespoon pumpkin seeds
• 1/2 teaspoon cocoa powder
• 1 cup warm fat-free milk

Directions

1. Cut the peach into medium-sized cubes.
2. Pour warm milk into the bowl of Special K flakes.
3. Add the peach, pumpkin seed powder, and cocoa powder.
4. Mix well.

Benefits

Special K multigrain flakes are loaded with vitamins A, C, B6, and B12, iron, and dietary fiber. It helps to manage weight, lowers the risk of diabetes and coronary heart disease, and improves gastrointestinal health (25). Peaches are a rich source of vitamin C, potassium, and magnesium. They have anti-inflammatory and antioxidant properties that prevent oxidative damage to your body (26). Pumpkin seeds are a good source of iron, magnesium, protein, and potassium. This breakfast will help you fight cancer, treat indigestion, constipation, and skin disorders, improve heart health, and strengthen the bones (27).

Lunch

1. Lettuce Mexican Wrap

Calories – 294.5

Ingredients

• 2 lettuce leaves
• 1/4 avocado
• 1 shredded chicken breast
• 1/2 onion
• 1 tablespoon mustard
• 2-3 slices of pickled jalapenos
• Salt and pepper

Directions

1. Make thick chunks of avocado.
2. Thinly slice the onion.
3. Put the shredded chicken breast in the middle of the lettuce leaves.
4. Place the onions on top of the chicken.
5. Add the avocados and the pickled jalapenos.
6. Season with salt and pepper.
7. Put the mustard on top and garnish with cilantro.

Benefits

Lettuce is a good source of vitamins E and C and carotenoids. It aids lipid metabolism (28). Chicken breast contains lean protein and avocado is rich in vitamins C and B6, dietary fiber, potassium, and polyunsaturated fatty acids (29), (30). Onion is full of potassium, dietary fiber, and vitamin C. Jalapenos are rich in vitamins C and A, potassium, and dietary fiber (31). Cilantro is a good source of vitamins A and C and dietary fiber. These ingredients will keep your heart healthy, fight cancer, improve your immunity, prevent heart attack or stroke, support the cardiovascular system, strengthen your bones, and lower high blood pressure and bad cholesterol. This lunch will take about 10 minutes to prepare.

2. Asian Chicken With Brown Rice

Calories – 423

Ingredients

• 1 chicken deskinned breast
• 2 tablespoon sesame oil
• 1 tablespoon soy sauce
• 1 tablespoon fish sauce
• 1 spring onion
• ¼ green bell pepper
• ¼ red chili
• 1 or 2 cloves of garlic
• ½ inch ginger
• ½ cup brown rice
• Salt

Directions

1. To prepare the marinade, add a tablespoon each of sesame oil, soy sauce, and fish sauce in a bowl and stir well.
2. Rub the marinade well on the chicken and leave it for five minutes (or overnight).
3. Chop the garlic and keep aside.
4. Julienne the ginger and bell pepper.
5. Thinly slice the spring onion and red chili.
6. Put a tablespoon of sesame oil in a frying pan.
7. When the oil is hot enough, throw in the chopped garlic and sauté.
8. Next, add the ginger and spring onion and fry for about 15 seconds.
9. Add the chicken. Cover with a lid and fry for about 30 seconds.
10. Flip the chicken over and repeat the above step.
11. When the chicken in half cooked, add the bell pepper and the chili, stir, and cover with a lid.
12. Add salt, if needed (fish sauce is quite salty).
13. Cook for about 30-60 seconds more.
14. Prepare the brown rice by pouring half a cup of rice in a cup of water. Let it boil and become fluffy.

Benefits

Chicken breast is a good source of lean protein, and garlic has antibacterial, antifungal, and anti-cancer properties (29), (32). Ginger has anti-inflammatory, antioxidant, and anti-cancer properties (33). Sesame oil is rich in copper, magnesium, calcium, and phytosterols. Fish sauce provides your body with magnesium and vitamins B6 and B12. Capsaicin, found in peppers, promotes metabolism and vascular health (34). Brown rice has a lower glycemic index and helps to lower blood glucose levels (35).

Miriam bravely shares her journey of losing 15 pounds and achieving her goal of buying a new MacBook as a reward. She writes a few of her recipes, and mentions, “Two of my favorites are my Asian inspired mustard marinated chicken and this simple yet delicious herb marinated grilled chicken. Both are simple and delicious, and of course, are delicious on the grill this summer! (i)”

3. Vegan Salad With Slim Dressing

Calories – 177

Ingredients

• 7-8 broccoli florets
• ½ sweet potato
• 4-5 French beans
• 4-5 spinach leaves
• ½ tablespoon olive oil
• 1 tablespoon lemon juice
• ½ tablespoon mustard
• A few fresh dill
• Salt and pepper

Directions

1. Preheat the oven to 180°C and coat the roasting tin with olive oil.
2. Cut the sweet potatoes into medium-sized cubes.
3. Roast the broccoli florets and sweet potato at 200°C for 15 minutes.
4. Meanwhile, boil the French beans and spinach leaves for about two to three minutes.
5. To make the dressing, add olive oil, mustard, lemon juice, chopped dill, and pinch each of salt and pepper into a jar and shake well.
6. Take out the roasted sweet potatoes and broccoli florets and put them in a bowl.
7. Throw in the boiled beans and spinach leaves.
8. Add the salad dressing and toss the veggies to evenly coat them with the dressing.

Benefits

Sweet potatoes are a great alternative to potatoes and are rich in vitamins A, C, and B6 and magnesium, potassium, and beta-carotene (36). Broccoli, spinach, and French beans are also a good source of proteins, vitamins, and minerals (37), (38), (39). Olive oil is a good source of good fats, phytonutrients, and vitamin E. All these ingredients help to maintain the blood sugar levels and lower the risk of cancer, coronary artery disease, diabetes, and stroke.

4. Cucumber Subs With Smoked Salmon

Calories – 274

Ingredients

• 1 medium-sized cucumber
• 3 tablespoons fat-free yogurt
• 2 strips of smoked salmon
• ½ teaspoon chili flake
• Rosemary
• ½ tablespoon olive oil
• ½ inch carrot
• Salt

Directions

1. Cut the cucumber in half vertically.
2. Scoop out the seeds part and keep it aside.
3. Roughly chop the seed part of the cucumber and put it in a bowl.
4. Grate the carrot into the bowl.
5. Add the yogurt, chili flakes, olive oil, chopped rosemary, and a pinch of salt.
6. Mix the ingredients well.
7. Coat the cucumber hollow with a generous amount of the spiced yogurt.
8. Layer the smoked salmon on top.
9. Sprinkle chopped rosemary on top.

Benefits

Cucumber is a vegetable that is low in calories and high in water content. It has anti-diabetic, anti-oxidative, and lipid lowering properties (40). Salmon is rich in omega-3 fatty acids, vitamins B12, B6, and niacin, and helps lower cholesterol (41). Yogurt helps to fight colon cancer, microbial infections, lactose intolerance, and GI tract inflammation (42). Rosemary helps to fight prostate cancer (43).

5. Low-Calorie Zoodles With Shrimps

Calories – 187

Ingredients

• 1 medium-sized zucchini
• 4-5 fresh shrimps
• 1 lettuce leaf
• 3 cherry tomatoes
• Dried oregano
• 1 tablespoon olive oil
• 1 clove garlic
• Salt and pepper

Directions

1. Use a vegetable spiral slicer to make zucchini noodles or zoodles.
2. Put the zoodles in a kitchen towel to soak up the extra moisture.
3. Finely chop the garlic.
4.  Heat a little olive oil in a frying pan and fry the garlic for 15 seconds.
5. Add the shrimps and cook for about a minute.
6. Meanwhile, cut the cherry tomatoes into halves and roughly chop the lettuce leaf.
7. In another frying pan, cook the zoodles in a little olive oil for about a minute.
8. Put the cooked shrimps and the garlic-flavored oil (if any left in the pan) into a bowl.
9. Add the zoodles, cherry tomatoes, and lettuce to the bowl.
10. Add a little salt, pepper, and dried oregano and toss evenly to coat the spices.

Benefits

Zucchini is low in calories, high in moisture content, and rich in antioxidants such as carotenes, zea-xanthine, and lutein, vitamin C, and minerals such as iron, zinc, and manganese (44). Tomato contains lycopene, which reduce the risk of cardiovascular disease and fight cancer (45). Shrimps are a good source of protein and lower the hepatic cholesterol and serum-lipid concentrations (46).

6. Grilled Fish Sandwich

Calories – 544

Ingredients

• 1 salmon fillet
• 2 slices of multigrain bread
• ½ lime
• ½ tomato
• Lettuce
• ½ teaspoon chili flakes
• ½ onion
• ½ tablespoon mustard
• 2 tablespoons vegetable oil
• Salt and pepper

Directions

1. Squeeze the juice of half a lime into a bowl.
2. Add chili flakes, a little vegetable oil, salt, and pepper, and mix well.
3. Rub this mix on the fish fillet and grill it (you may also bake it).
4. Turn over when one side is cooked.
5. Meanwhile, make thin slices of the onion and tomato.
6. Take out the grilled fish fillet and shred it.
7. Place the onion and tomato slices on one multigrain bread.
8. Next, put the lettuce leaf and then the shredded fish.
9. Add the mustard and put the other bread on top.

Benefits

Salmon is rich in omega-3 fatty acids, vitamins B12, B6, and niacin, and helps to lower cholesterol (41). Tomatoes contain lycopene that reduces the risk of cardiovascular disease and fights cancer (45). Lettuce helps to metabolize cholesterol and improve the antioxidant levels in the body (47). Onions contain micronutrients that help to reduce the risk of microbial infections and asthma, fight cancer, and prevent blood clot (48).

7. Indian Style Egg Wrap

Calories – 508

Ingredients

• 1 egg
• ½ onion
• 1tomato
• 1/2 capsicum
• ½ teaspoon Indian curry powder
• 1 teaspoon vegetable oil
• Salt
• ½ cube cheddar cheese
• 1 tortilla bread

Directions

1. Boil the egg and cut it into four pieces.
2. Chop the onion, tomato, and capsicum into small cubes.
3. Heat a little vegetable oil and add the chopped ingredients. Sauté for about a minute.
4. Add the Indian curry powder and salt (if needed) and stir-fry for about a minute.
5. Add the eggs and let it cook for about 30-45 seconds.
6.  If the curry is too runny, cook on high flame to make it thicker.
7. Take the tortilla bread and spread the egg curry.
8. Top it with chopped raw tomato, capsicum, and a little grated cheddar cheese.
9. Wrap the tortilla bread.

Benefits

Eggs are a good source of protein, iron, potassium, fats, and vitamin B6, and have antioxidant and anti-inflammatory properties (14). Tomatoes contain lycopene that reduces the risk of cardiovascular disease and fights cancer (45). Onions contain micronutrients that reduce the risk of microbial infections and asthma, fight cancer, and prevent blood clot (48). The phytonutrients present in capsicum help to fight cancer, reduce cardiovascular disease risk, support digestion, heal gastric ulcers, and relieve pain (49).

8. Asparagus And Potato Salad

Calories – 354

Ingredients

• 4 asparagus tips
• 1 medium-sized potato
• 1/2 a lime
• 1 garlic clove
• 1 tablespoon mustard
• 1 tablespoon olive oil
• Dried thyme
• Salt and pepper

Directions

1. In a pot of boiling water, throw in the asparagus tips and boil for about two minutes.
2. In another pot, boil the potato.
3. Peel the boiled potato. Season and mash it in a bowl.
4. In a jar, add one tablespoon olive oil, grated garlic, dried thyme, juice of half a lime, mustard, salt, and pepper.
5. Give it a good shake.
6. Place the mashed potatoes and boiled asparagus tips in a plate and drizzle the dressing on the veggies.
7. Toss and turn the asparagus to coat the dressing evenly.

Benefits

Potatoes are a good source of phytonutrients and vitamins. They are rich in antioxidants and dietary fiber (50). Asparagus is packed with vitamins A, E, C, and K, glutathione. It boosts immunity, improves brain function, reduces inflammation, and prevents microbial diseases (51). Thyme contains vitamins, minerals, and antioxidants that help prevent fungal infections and relieve sore throat. Garlic has phytonutrients that help to fight cancer, bacterial, viral, and fungal infections, lower cholesterol, and control blood sugar levels.

9.Broccoli, Beetroot And Ricotta Salad

Calories – 78

Ingredients

• 5 broccoli florets
• 1 medium-sized beetroot
• 1 tablespoon ricotta cheese
• 1/2 lime juice
• 1/2 tablespoon apple cider vinegar
• 1/2 teaspoon cayenne pepper
• 1/2 teaspoon dried rosemary
• Salt

Directions

1. Blanch the broccoli florets in boiling water for about two minutes.
2. Cut the beetroot into medium-sized cubes and put them in a bowl.
3. Add the blanched broccoli florets and ricotta cheese in the bowl.
4. Add a dash of lime juice, apple cider vinegar, and a pinch of salt and cayenne pepper.
5. Toss and turn to mix well.

Benefits

Broccoli helps reduce the risk of lung, stomach, rectal, and colon cancers (52). Beetroot consumption helps to regulate high blood pressure, improve cognition, and reduce oxidative stress and inflammation (53). Rosemary helps to fight prostate cancer (43).

10. Italian Style Open Sandwich

Calories – 279

Ingredients

• 2 slices multigrain bread
• 1 tomato
• 4 basil leaves
• 1/4 green bell pepper
• 2 baby corns
• 1/2 teaspoon chili flakes
• Mozzarella cheese
• Salt

Directions

1. Chop the bell pepper and tomato into small cubes.
2. Slice the baby corn.
3. Place the chopped ingredients on the bread.
4. Add the baby corn.
5. Add a little salt and chili flakes.
6. Top it with basil leaves and a tiny bit of grated mozzarella cheese.
7. Bake in the oven at 180 ºC for about two minutes.

Benefits

Tomatoes contain lycopene that helps reduce the risk of cardiovascular disease and fight cancer (45). The phytonutrients present in capsicum help to fight cancer, reduce the risk of cardiovascular disease, support digestion, heal gastric ulcers, and relieve pain (49). Corn helps to maintain healthy skin, prevent lung and oral cancers, and delay aging. Basil has anti-inflammatory, antimicrobial, and antioxidant properties. It fights oral cancer, improves hemoglobin levels, and improves vision.

Dinner

1. Vegetable Clear Soup

Calories – 93.5

Ingredients

• 1/6 medium-sized cabbage
• 1/2 carrot
• 1 beetroot
• 1 stalk of celery
• 5 French beans
• Lime
• Salt and pepper

Directions

1. Julienne the carrot, cabbage, and beetroot.
2. Chop the celery in small cubes.
3. Slice the French beans.
4. In a pot of boiling water, add the ingredients and let them boil until the veggies have softened and the water is infused with all the goodness of the veggies.
5. Pour out the soup into a soup bowl.
6. Add a dash of lime, salt, and pepper.
7. Eat while still hot.

Benefits

Cabbage protects your body from breast, prostate, and colon cancers, builds immunity against microbial diseases, regulates blood pressure, and protects against Alzheimer’s disease. Beetroot consumption helps to regulate high blood pressure, improve cognition, and reduce oxidative stress and inflammation (53). Carrots help to prevent oral and lung cancers, and improve vision and metabolism. Celery is a negative-calorie food and helps lower the blood sugar and serum-lipid levels and scavenge the oxygen radicals (54). French beans improve vision, are helpful for pregnant women, help in cell division, and lower blood pressure.

2. Grilled Salmon And Broccoli

Calories – 305

Ingredients

• 1 salmon fillet
• 6 broccoli florets
• Chives
• 1 tablespoon olive oil
• Salt and pepper

Directions

1. Thinly slice the chives and put them in a bowl.
2. Add olive oil, salt, and pepper in the bowl and mix well.
3. Rub this mix on the salmon fillet.
4. Grill the salmon fillet and broccoli.
5. Eat while still hot.

Benefits

Salmon is rich in omega-3 fatty acids, vitamins B12, B6, and niacin, and helps to lower cholesterol (41). Broccolis help to fight against colon, pancreatic, breast, and prostate cancers, boost immunity, improve vision, and strengthen bones (54). Chives reduce the risk of heart attack or stroke, oral cavity cancer, strengthen bones, and boost immunity.

3. Kale And Lettuce Salad

Calories – 153

Ingredients

• 2 kale leaves
• 1 lettuce leaf
• 1/2 onion
• 1 tomato
• Pomegranate
• Lime juice
• 1/2 tablespoon olive oil
• Salt and pepper

Directions

1. Roughly chop the kale and lettuce leaves and put them in a bowl.
2. Add thinly sliced onion and tomato.
3. Add lime juice, salt, and pepper.
4. Toss the veggies.
5. Garnish with a handful of pomegranate seeds.

Benefits

Lettuce is a good source of vitamins E and C and carotenoids. It aids lipid metabolism (28). Kale aids weight loss and red blood cell formation, improves vision, fights lung cancer, and improves skin health. Tomatoes contain lycopene that helps to reduce the risk of cardiovascular disease and fight cancer (45). Onions contain micronutrients that reduce the risk of microbial infections and asthma, help to fight cancer, and prevent blood clot (48). Pomegranate reduces cholesterol, boosts immunity, burns fat, and fights against prostate cancer.

4. Chicken Soup

Calories – 322

Ingredients

• 1 chicken breast
• 5 cauliflower florets
• 5 broccoli florets
• 1/2 carrot
• 1/2 onion
• 1 tablespoon olive oil
• 1 clove garlic
• Salt and pepper
• 2 cups water

Directions

1. Blanch the cauliflower, broccoli, and diced carrots in boiling water.
2. Take the veggies out and put them in a blender.
3. Add the garlic clove to the blender and give it a spin.
4. In a frying pan, sauté chopped onion.
5. When golden brown, transfer the onions to a pot and add two cups of water.
6. Add the chicken and salt and cook for about five minutes on medium flame with the lid on.
7. Add the blended veggies and cook for five more minutes on medium flame with the lid on.
8. Stir intermittently.
9. Serve in a soup bowl and sprinkle a little salt (if needed) and pepper.

Benefits

Chicken breast contains lean protein and avocado is rich in vitamins C and B6, dietary fiber, potassium, and polyunsaturated fatty acids (29), (30). Onions contain micronutrients that help to reduce the risk of microbial infections and asthma, fight cancer, and prevent blood clot (48). Carrots help to prevent oral and lung cancer and improve vision and metabolism. Broccoli helps to fight against colon, pancreatic, breast, and prostate cancers, boost immunity, improve vision, and strengthen bones. Garlic has phytonutrients that help to fight cancer, bacterial, viral, and fungal infections, lower cholesterol, and control blood sugar levels. Cauliflowers are an excellent source of vitamins C and B6, magnesium, calcium, iron, and have anti-inflammatory and antioxidant properties that help protect against oxidative damage (17).

5. Thai Papaya Salad

Calories – 124

Ingredients

• 1/4 medium-sized green papaya
• 1/2 tomato
• 1/2 lime
• A handful of coriander leaves
• 1/2 red chili
• 2-3 long beans
• 1 tablespoon peanuts
• Salt

Directions

1. Julienne the papaya and tomato.
2. Dice the long beans and red chili.
3. Put the veggies into a bowl.
4. Add a dash of lime juice and salt.
5. Toss and turn well.
6. Garnish with chopped coriander and peanuts.

Benefits

Nuts improve cell membrane health, brain function, and also aid loss in water weight (55). Papaya contains vitamins A, B, and C, and minerals like magnesium and potassium (56). It helps to scavenge oxygen radicals, supports digestion, protects against lung cancer, and improves vision. Tomatoes contain lycopene that reduces the risk of cardiovascular disease and fights cancer(45).

6. Stuffed Capsicum

Calories – 438.5

Ingredients

• 2 medium-sized capsicums
• 1/2 cup boiled chickpeas
• 1 tomato
• 1/2 onion
• 1/2 cup brown rice
• 1/2 teaspoon garam masala
• 1/2 teaspoon cumin powder
• 1/2 teaspoon dried mango powder
• 1/2 teaspoon chili powder
• 1 tablespoon vegetable oil
• A handful of coriander leaves
• Salt

Directions

1. Cut the top part of the capsicum and take out the seeds.
2. Chop the tomato and onion into medium-sized cubes.
3. Heat the vegetable oil in a frying pan.
4. Add the onions and cook until golden brown.
5. Now add the tomatoes and a bit of salt and cook for about 30 seconds.
6. Add the cumin powder, dried mango powder, garam masala, and chili powder. Stir well and cook for a minute.
7. Add the boiled chickpeas and cook for about 30 seconds.
8. In the meanwhile, cook the brown rice in two cups of boiling water.
9. Mix the chickpeas and rice and put the mixture into the hollow of the capsicum.
10. Bake in a preheated oven at 200 ºC for three minutes.
11. Take out from the oven and garnish with chopped coriander.
12. Eat while it is hot.

Benefits

Chickpeas are a good source of protein, dietary fiber, molybdenum, manganese, folate, and iron. Chickpeas help to control blood sugar levels, protect against cardiovascular diseases, fight cancer, and support digestion (57). The phytonutrients present in capsicum help to fight cancer, reduce cardiovascular disease risk, support digestion, heal gastric ulcers, and help relieve pain (49). Onions contain micronutrients that help reduce the risk of microbial infections and asthma, fight cancer, and prevent blood clot (48). Tomatoes contain lycopene, which helps to reduce the risk of cardiovascular disease and fights cancer. (45)

7. Baked Turkey And Butternut Squash

Calories – 171

Ingredients

• 3 strips of turkey bacon
• 1/4 butternut squash
• 1 clove garlic
• A handful of parsley
• 1 teaspoon honey
• Lime juice
• Cumin seeds
• Salt and pepper

Directions

1. Peel and cut the butternut squash into medium-sized cubes and put it on a baking tray.
2. Chop the garlic and parsley.
3. In a frying pan, add a little olive oil and fry the cumin seeds.
4. Pour the oil and cumin seeds on the baking tray.
5. Add the chopped garlic, turkey bacon strips, and seasoning. Place the tray in the oven at 200ºC for five minutes.
6. Take out the tray and transfer the ingredients to a plate.
7. Add a dash of lime and honey.
8. Garnish with parsley.

Benefits

Butternut squash is a good source of vitamins A, C, and B6, magnesium, and calcium. It helps to control weight and cholesterol levels. Turkey contains a good amount of lean protein, and parsley is rich in vitamins A and C, iron, and dietary fiber. Turkey meat helps to lower the blood glucose levels and fights gastric, colorectal, skin, and lung cancers (58). Garlic has phytonutrients that help to fight cancer, bacterial, viral, and fungal infections, lower cholesterol, and control blood sugar levels. Honey helps to soothe the GI tract, prevents cardiovascular disease, and reduces inflammation (57).

8. Lentil Soup With Brussels Sprouts

Calories – 136.5

Ingredients

• 1/2 cup yellow lentil
• 2 cups water
• 4 Brussels sprouts
• 1 clove garlic
• 1/2 tomato
• 1/2 green chili
• 1/2 onion
• Salt

Directions

1. Chop the onion and tomato into medium-sized cubes.
2. Cut the Brussels sprouts in half.
3. Slice the green chili and garlic.
4. Into a pot, add water, lentils, and Brussels sprouts. Allow it to boil.
5. Half way through, add garlic and tomato and cook for three minutes.
6. Finally, add the chilis and salt to taste. Cook for about a minute.
7. Eat while it is still hot.

Benefits

Brussels sprouts help to boost the immune system, support digestion and fat metabolization, and improve bone health (58). Garlic has phytonutrients that help to fight cancer, bacterial, viral, and fungal infections, lower cholesterol, and control blood sugar levels (59). Tomatoes contain lycopene that helps to reduce the risk of cardiovascular disease and fight cancer (45). Onions contain micronutrients that help to reduce the risk of microbial infections and asthma, fight cancer, and prevent blood clot (48).

9. Shrimp Ceviche With A Surprise Dressing

Calories – 258.5

Ingredients

• 4 peeled and deveined shrimps
• 1/2 cucumber
• 1/2 onion
• 1 tomato
• 1 tablespoon coconut water
• Lime juice
• 1/2 avocado
• Pomegranate
• Coriander leaves
• Salt and pepper

Directions

1. In a small bowl, squeeze the juice of a lime and half a pomegranate.
2. Add coconut water to it and some salt and pepper.
3. Stir well.
4. Add the shrimps to this mix. Let the shrimps take up all the juices for about 10 minutes.
5. Chop the onion, cucumber, and tomato into medium-sized cubes.
6. In a separate medium-sized bowl, throw in the chopped ingredients.
7. Cut the avocado in half, scoop out the buttery flesh, and cut it into medium-sized cubes.
8. Add the avocado into the bowl containing chopped veggies.
9. Season the veggies.
10. Cut the shrimps into medium cubes and add them to the bowl of veggies.
11. Toss to mix.
12. Garnish with coriander leaves.

Benefits

Shrimps are a good source of protein and help to lower hepatic cholesterol and serum-lipid concentrations (46). Coconut water is the liquid endosperm and is rich in phytonutrients and natural electrolytes. It helps to regulate blood pressure and improve insulin sensitivity (19). Tomatoes contain lycopene that helps to reduce the risk of cardiovascular disease and fight cancer (45). Onions contain micronutrients that help to reduce the risk of microbial infections and asthma, fight cancer, and prevent blood clot (48). Pomegranate reduces cholesterol, boosts immunity, burns fat, and fights against prostate cancer. Avocado is rich in vitamins C and B6, dietary fiber, potassium, and polyunsaturated fatty acids (30).

10. Mushroom And Onion With Brown Rice

Calories – 289

Ingredients

• 5-6 button mushrooms.
• 1/2 onion
• 1/2 cup boiled brown rice
• 1/2 teaspoon chili flakes
• 1 clove garlic
• 1 tablespoon vegetable oil
• 1/2 teaspoon dried thyme
• Salt

Directions

1. Slice the button mushrooms.
2. Chop the onion and garlic.
3. Heat the oil in a frying pan.
4. Throw in the garlic and cook until golden brown.
5. Add the onion and cook for a minute.
6. Add the mushrooms and salt. Cook for a couple of minutes.
7. Add the boiled brown rice and toss all the ingredients.
8. Add the dried thyme and mix well.

Benefits

Mushrooms are a good source of protein and help to reduce the risk of heart disease, aid weight loss, prevent diabetes, and fight cancer. Onions contain micronutrients that help to reduce the risk of microbial infections and asthma, fight cancer, and prevent blood clot (48). Garlic has phytonutrients that help to fight cancer, bacterial, viral, and fungal infections, lower cholesterol, and control blood sugar levels. Thyme contains vitamins, minerals, and antioxidants that help to prevent fungal infections and relieve a sore throat. Brown rice helps to reduce cholesterol, prevents insulin resistance, and lowers glycemic response (60).

11. Chicken Quinoa Salad

Calories – 478Ingredients

• 2 cups of shredded chicken
• 1 cup of cooked quinoa
• 1–2 cups of cherry tomatoes, halved
• 1 cup of cucumber
• 1 cup of red bell pepper
• 1 cup of feta cheese
• 2 tablespoons of olive oil
• Fresh greens
• Salt and pepper to taste

Directions

1. Cook quinoa according to package instructions and let it cool.
2. Grill or cook chicken, then shred it into bite-sized pieces.
3. Combine quinoa, chicken, cherry tomatoes, cucumber, red bell pepper, and feta cheese.
4. Drizzle with olive oil, squeeze fresh lemon juice, and season with salt and pepper.
5. Toss everything together.
6. Garnish with fresh herbs before serving.

Benefits

Quinoa is naturally gluten-free, making it suitable for individuals with gluten sensitivity or celiac disease. It also has a low glycemic index, promoting stable blood sugar levels (61). The high fiber and antioxidant content in quinoa may contribute to heart health by reducing cholesterol levels and inflammation (62).

Frequently Asked Questions

Is it okay to eat the same thing every day?

Eating the same thing every day for every meal can cause nutritional deficiencies or excesses. It is recommended to consume a variety of foods each day.

Is roti good for weight loss?

Yes, roti is considered good for weight loss when consumed moderately as it has protein, complex carbohydrates and moderate calorie content.

Is boiled moong good for weight loss?

Yes, boiled moong contains fiber and plant based proteins which can facilitate weight loss.

Is khichdi good for weight loss?

There are various ways of preparing khichdi and it may facilitate weight loss or increase weight gain, depending on the ingredients used, and portions consumed.

Is upma healthy for weight loss?

Upma can make a nutritious and filling meal, which can help with satiety, curb appetite and hence, support weight loss goals.

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Reviewer Author Editor Fact Checker

Dr. Geeta DharmattiMSc, PhD

 

Dr. Geeta Dharmatti is the Director and Founder of Geeta Nutriheal Consultancy (Nutrition Services Consultancy) and an Executive Member of the Indian Dietetic Association. She has done her Masters in Nutrition and PhD in Clinical Nutrition.

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Charushila BiswasHealth & Wellness Writer

 

Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and fitness equipment. She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information.

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Ravi Teja TadimallaCo-Editor-in-Chief

Ravi Teja Tadimalla is a Co-Editor-in-Chief and a published author. He has been in the digital media field for over a decade. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University.

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Sindhu KogantiSenior Health & Wellness Writer

Sindhu Koganti is a Certified Health and Nutrition Life Coach and has over 6 years of experience in writing on health and wellness topics. She has a bachelor’s degree in biotechnology from Acharya Nagarjuna University, Guntur, and a diploma in nutrition from Fab Academy.

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