The best recipes for losing weight 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 just 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 eaten during the meal. Furthermore, salads with tuna, chicken or eggs and soups are nutritious and low-calorie options for dinner.
Here we recommend 4 salad recipes, 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 vegetable soup for dinner.
Ingredients:
- 300 g of broccoli
- 1 grated carrot
- 1 large tomato or 6 cherry tomatoes
- 1 chopped boiled egg (optional)
- ½ yellow or red pepper
- Olive oil, lemon, parsley, oregano and pepper for seasoning
Preparation mode: 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 eaten as lunch or dinner, as it is rich in protein and fiber that makes you feel full and helps you lose weight.
Ingredients:
- 1 can of tuna, preferably preserved in water or olive oil
- 1 cup cooked white beans or quinoa
- 2 large tomatoes or 10 cherry tomatoes
- 3 lettuce leaves
- ½ cup arugula
- 4 tablespoons chopped carrot
- Lemon, salt, oregano and olive oil for seasoning
Preparation mode: Drain the tuna and mix all the fresh ingredients. Preferably, do not add salt to season, to avoid liquid retention.
3. Fruit salad
Fruit salad is a good option for those who don’t like vegetables, as fruit gives the salad a sweeter flavor, improving the taste and adding more nutrients to the meal.
Ingredients:
- 75 g chopped red cabbage
- 75 g diced mango
- 40 g soybean sprouts (optional)
- 60 g chopped tomato
- 50 g watercress
- Ginger zest
- Orange vinaigrette: juice of half a lemon + juice of half an orange + olive oil to taste + pepper to taste.
Preparation mode: Combine all the ingredients and add the orange vinaigrette, mixing well so that the vegetables have 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.
Ingredients:
- 1/2 cup cooked chickpeas
- 1/4 medium onion
- 1 sliced tomato
- 1 diced carrot
- 1/2 chopped pepper
- 50 g diced eggplant
- 1/2 chopped zucchini
- 1 teaspoon of olive oil
- Oregano, vinegar and parsley to taste
Preparation mode: Sauté the onion and pepper in olive oil until golden. Add the other vegetables and chickpeas, leaving to heat for another 5 minutes. Season with herbs and vinegar to taste.
Best soups for weight loss
Soups are great options to include in your weight loss diet because they are rich in vegetables that contain important vitamins, minerals and 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 greater quantities.
1. Detox legume soup
This soup can be eaten for dinner or as a starter for the main course, with no quantity limits.
Ingredients:
- 1 eggplant
- 1 turnips
- 2 carrots
- 1 onion
- 1 cup of chopped green beans
- 2 peppers
- 1/2 box of tomato sauce (optional)
- 1 teaspoon of white pepper
- ½ red cabbage
- 1 pinch of salt
- Green pepper, parsley, celery, garlic and olive oil to taste for seasoning
Preparation mode: Cook the vegetables and season the soup as desired. When all the ingredients are cooked, add the tomato sauce and cook for another 10 minutes.
Check out another soup option for weight loss in the video below:
2. Chicken soup
Chicken soup can be used as a meal for dinner, and it is ideal to consume a maximum of 2 ladles to lose weight. Furthermore, you should not use bread or toast to accompany the soup.
Ingredients:
- ½ diced chicken breast
- 3 cloves of garlic
- 1 chopped chayote
- 1/2 zucchini in cubes
- 2 diced carrots
- 1/2 cabbage
- 1 bunch of watercress
- 1 bunch of kale
- 2 tomatoes
- 1/2 onion
- 1 liter of water
- Green pepper, black pepper and olive oil for seasoning
Preparation mode: Saute the garlic and onion in olive oil until golden and add the chicken, letting it cook until it turns white. Add the water and other ingredients, seasoning to taste. Let it cook in the pressure cooker for 5 minutes and serve, preferably without putting the soup through the blender.
Best juices for weight loss
Fruit and vegetable juices are great options for losing weight because they are rich in water, fiber and minerals that hydrate the body, combat fluid retention and improve intestinal health.
1. Kale juice
Kale 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 health.
Ingredients:
- 1 leaf of kale
- 1 apple
- Juice of half a lemon
- ½ glass of water
Preparation mode: Blend all the ingredients in a blender until the cabbage is finely chopped, leaving homogeneous juice. Drink ice cold and without adding sugar. See other recipes at: 5 kale juices to lose weight.
2. Eggplant juice
Eggplant is low in calories and helps combat high cholesterol and constipation, and its juice can be used for breakfast or snacks.
Ingredients:
- 1/2 eggplant;
- 1 cabbage leaf;
- 1 squeezed lemon;
- 1 teaspoon of powdered ginger;
- 1 glass of coconut water
Preparation mode: Blend all the ingredients in a blender and drink the juice cold, without adding sugar.
