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The best recipes for weight loss are mainly salads, soups and juices, as they are foods rich in fiber, vitamins and minerals that provide satiety, prevent constipation, cleanse the body and combat fluid retention.
When made with only fruits and vegetables, these recipes are great to be consumed before the main course, as they fill the stomach and reduce the amount of food ingested in the meal. In addition, tuna, chicken or egg salads and soups are nutritious, low-calorie options for dinner.
We indicate here 4 recipes for salads, 2 soups and 2 more juices that can help you lose weight and are delicious:
Best salads for weight loss
The best salads for weight loss are those made with raw vegetables, as they have more fiber and make chewing slower, giving more time for the feeling of satiety to arrive.
1. Simple salad
This salad can be used as a starter for the main course or to accompany a vegetable soup at dinner.
- 300 g of broccoli
- 1 grated carrot
- 1 large tomato or 6 cherry tomatoes
- 1 hard-boiled egg, chopped (optional)
- ½ yellow or red peppers
- Olive oil, lemon, parsley, oregano and pepper for seasoning
Preparation: Steam the broccoli for about 5 minutes and quickly sauté all ingredients with olive oil and herbs to season.
2. Tuna Salad
Tuna salad can be consumed as lunch or dinner, as it is rich in proteins and fibers that make you feel full and lose weight.
- 1 can of tuna, preferably preserved in water or oil
- 1 cup cooked white beans or quinoa
- 2 large tomatoes or 10 cherry tomatoes
- 3 lettuce leaves
- ½ cup arugula
- 4 tablespoons of chopped carrots
- Lemon, salad, oregano and olive oil for seasoning
Preparation: Drain the tuna and mix all the fresh ingredients. Preferably, do not add s alt to season, to avoid retention of liquids.
3. Fruit salad
A fruit salad is a good option for those who don't like vegetables, as the fruit gives a sweeter flavor to the salad, improving the taste and adding more nutrients to the meal.
- 75 g chopped red cabbage
- 75 g diced mango
- 40 g bean sprouts (optional)
- 60 g chopped tomato
- 50 g watercress
- Ginger shavings
- Orange vinaigrette: juice of half a lemon + juice of half an orange + olive oil to taste + pepper to taste.
Method of preparation: Add all the ingredients and add the orange vinaigrette, mixing well so that the vegetables retain the flavor of the sauce. Makes 2 servings.
4. Chickpea salad
Chickpea salad is rich in protein and fiber, and can be used to replace dinner or as a starter for the main course.
- 1/2 cup cooked chickpeas
- 1/4 medium onion
- 1 sliced tomato
- 1 diced carrot
- 1/2 chopped peppers
- 50 g diced eggplant
- 1/2 chopped zucchini
- 1 teaspoon of olive oil
- Oregano, vinegar and parsley to taste
Preparation: Saute the onion and pepper in olive oil until golden. Add the other vegetables and the chickpeas, leaving it on the fire for another 5 minutes. Season with herbs and vinegar to taste.
Best soups for weight loss
Soups are great options to include in the diet to lose weight because they are rich in vegetables that have vitamins, minerals and important fiber to detoxify the body and replenish nutrients. When meat, potatoes, rice or pasta are not added to the recipe, the soups are low in calories and can be consumed in larger quantities.
1. Detox vegetable soup
This soup can be consumed at dinner or as a starter of the main course, with no limits on quantity.
- 1 eggplant
- 1 turnips
- 2 carrots
- 1 onion
- 1 cup of chopped green beans
- 2 peppers
- 1/2 can of tomato sauce (optional)
- 1 teaspoon white pepper
- ½ red cabbage
- 1 pinch of s alt
- Green smell, parsley, celery, garlic and olive oil to taste for seasoning
Preparation: Cook the vegetables and season the soup as desired. When all the ingredients are cooked, add the tomato sauce and let it cook for another 10 minutes.
Check out in the video below another soup option to lose weight:
2. Chicken soup
The chicken soup can be used as a meal at dinner, being ideal to consume a maximum of 2 shells to lose weight. In addition, bread or toast should not be used with soup.
- ½ diced chicken breast
- 3 cloves of garlic
- 1 chopped chayote
- 1/2 cubed zucchini
- 2 diced carrots
- 1/2 cabbage
- 1 bunch of watercress
- 1 bunch of cabbage
- 2 tomatoes
- 1/2 onion
- 1 liter of water
- Green smell, black pepper and olive oil for seasoning
Method of preparation: Saute the garlic and onion in olive oil until golden and add the chicken, letting it sauté until it turns white. Add the water and the other ingredients, seasoning to taste.Let it cook in the pressure cooker for 5 minutes and serve, preferably without putting the soup in a blender.
Best juices for weight loss
Juices with fruits and vegetables are great options for weight loss because they are rich in water, fiber and minerals that hydrate the body, fight fluid retention and improve intestinal he alth.
1. Cabbage juice
Cale is a leaf rich in fiber that helps reduce the absorption of fat in the body, in addition to containing calcium and B vitamins, which help maintain bone and brain he alth.
- 1 kale leaf
- 1 apple
- Juice of half a lemon
- ½ glass of water
Method of preparation: Blend all the ingredients in a blender until the cabbage is finely chopped, leaving a homogeneous juice. Drink it cold and without adding sugar. See other recipes at: 5 cabbage juices to lose weight.
2. Eggplant Juice
Eggplant is low in calories and helps fight high cholesterol and constipation, and its juice can be used for breakfast or snacks.
- 1/2 eggplant;
- 1 cabbage leaf;
- 1 lemon squeezed;
- 1 teaspoon of powdered ginger;
- 1 cup of coconut water
Preparation: Mix all the ingredients in a blender and drink the chilled juice, without adding sugar.