Healthy Weight Loss Recipes
Healthy Weight Loss Recipes

NOTICE

We have only recently added this element to our site, so please be patient with us whilst we build our recipes. If you have any recipes you would like to share with us, please send us a comments form so we can see your delicious recipes. Also, please be aware that if you have any allergies or any special nutritional requirements either ask us for an alternative or use your own knowledge gained from previous substitutions in your own recipes. Best of health.

Simple & Effective Weight Loss

Wake up: Trimwell

Breakfast: 250 calorie portion of your favourite cereal with 200ml skimmed milk. + 1 pint of water

Snack: 1 piece of fruit + 1 pint of water

Lunch: 1 wholemeal lean meat or meat alternative salad sandwich + 1 pint of water. Approx 400 calories. + Trimwell

Snack: 1 Piece of fruit + 1 pint of water

Evening Meal: 450 calorie controlled meal no desert + 1 pint of water.

No more food or drink until breakfast & repeat for the next 7 days. Adjust the food choices in line with the calorie allowance and this will spell weight loss success for you in the easiest way possible.

Please understand that to achieve effective long lasting weight loss you must not consume alcohol, junk food or processed foods whilst dieting. They are full of unnecessary fats and sugars which will stop your weight loss efforts and decrease your health.

 

 

Typical Low Carb First 14 Days

High protein or low Carbohydrate lifestyles are paticuarly effective at reducing your body fat levels. I would firstly point out, that if you're a type 1 diabetic or suffer from any forms of poor health please inform your gp before embarking on any new lifestyle. Most people don't realise that if they are in a state of poor health then addressing any lifestyle changes can actually make your existing conditions worse.

 

If followed correctly you can see the most effective weight loss that you could possibly achieve belongs you're a fit and healthy individual. A typical day would look like this.

 

Days 1-7

 

Breakfast: 3 scrambled Egg whites in butter with 2 slices turkey bacon

Snack: 100g packet of lean meat or deli meat.

Lunch: 2 Chicken breasts wrapped in Palma ham

Snack: Egg mayonaise "full fat" on a bed of spinach

Dinner: 4 egg ommlette with either mushrooms or a sprinkle of cheese.

2 litres of water

30 mins cardio activity each day "Fast walk"

No caffeine in the first week

 

Days 7-14

 

Breakfast: 1 bowl of strawberries and blueberries with a splash of double cream.

Snack: 100g of lean meat

Lunch: Mixed leaf and green pepper tuna and mayo salad "full fat mayo"

Snack: handful of berries

Dinner: Meat and green veg

Snack: Sugar free jelly and whipping cream.

2 Litres of water

30 mins cardio each day

2 cups of black coffee only.

 

No Milk, No Bread, No Cereals, No Grains, No Pasta, No Rice, No Deserts accept sugar free jelly, No Crisps, No Sweets Of Any Kind.

 

One thing you must understand about high protein or low carbohydrate diets is that they are only for the healthy and 100% dedicated, please don't attempt this lifestyle if you can't stick to it, especially No Alcohol.

 

10 Healthy 100 Calorie Snacks

10 Healthy 100 Calorie Snacks 10 Healthy 100 Calorie Snacks

Weight Loss Turkey Chilli "Yummy"

Ingredients: Serves 5 "Or make up to this recipe and freeze and save for easy future meals"

 



  • 450g of extra lean turkey mince (ground turkey),
  • 1 onion, finely chopped,
  • 2 cloves of garlic, crushed,
  • 1 red pepper, finely chopped,
  • 2 jalapeno’s, seeds removed and finely chopped.
  • 1 stick of celery, finely chopped,
  • 1 carrot, finely chopped,
  • X1 400g tin of kidney beans, drained.
  • ½ cup of frozen corn,
  • 2 cups (480ml) of chopped tomatoes.
  • 2 cups (480ml) of chicken stock,
  • 1 tablespoon of paprika,
  • 1 tablespoon of cumin,
  • 2 teaspoons of oregano,
  • 1 teaspoon of sweetener,
  • salt and black pepper to season,
  • fresh chopped coriander.

Instructions

  1. Spray a big pan over a medium heat with some low calorie spray
  2. Add the onion, garlic, celery, carrot and fry for a few minutes to soften.
  3. Add the turkey mince and fry until browned.
  4. Add the jalapenos, red pepper, brussels, tomato paste, sweetener, cumin, paprika and oregano and mix to
    evenly coat.
  5. Add in the chopped tomatoes and stock and bring to a boil.
  6. Reduce heat to simmer, add in the corn and kidney beans, place a lid over the top and simmer for approx 45 minutes, sauce should of reduced down slightly and thickened.
  7. Season with salt and black pepper as needed.
  8. Serve with your choice of sides and a spoonful of fat free yoghurt and some chopped coriander on top.

                                                         
Approx Turkey Chilli Nutritional Guideline:

Calories

277

Fat

3.7g

Saturated Fat

0.8g

Total Carbohydrate

29.8g

Dietary Fibre

8.5g

Sugars

8.9g

Protein

            
  33.5g

Weight Loss Chicken, Sweet Potato & Lentil Curry

Ingredients: 4 Servings.
  • 3 skinless chicken breasts, chopped into bite size pieces
  • 1 sweet potato, roughly cubed (approx 400g)
  • 1 onion, finely chopped
  • 2 red chilli’s, finely chopped
  • 2 carrots, roughly chopped
  • 2 cloves of garlic, crushed
  • Some finely grated fresh ginger
  • 2 tsp of cumin
  • 2 tsp of coriander
  • 1 tsp of turmeric
  • ½ tsp garam masala
  • 1 cup (240ml) of chopped tomatoes
  • 1 cup (240ml) of chicken stock
  • ⅓ cup (80ml) of red lentils (uncooked)
  • salt and black pepper
  • freshly chopped coriander
  • low calorie spray
Instructions
  1. Spray a pan with some low calorie spray
  2. Add the onion and fry until softened.
  3. Add the chicken, garlic and ginger and continue to cook until lightly brown.
  4. Add the carrots, sweet potato and spices and mix to coat.
  5. Add the lentils, passata and stock and bring to a boil.
  6. Reduce heat to low, cover and simmer for approx 30 minutes until chicken, sweet potato and lentils are cooked. If the sauce reduces down too much, add a little more stock or water.
  7. Season with some salt and black pepper as needed.
  8. Serve topped with freshly chopped coriander and your choice of side.

Approx Nutritional Guidelines Per Serving:

 

Calories

389

Fat

8.2g

Saturated Fat

0g

Total Carbohydrate

41.4g

Dietary Fibre

9.2g

Sugars

3.1g

Protein

    35.4g

Weight Loss Chicken & Lentil Soup

Ingredients: 4 Servings
 
  • for the soup base:
  • 1 left over chicken carcass
  • 1 onion, chopped
  • 2 carrots, chopped
  • 2 cloves of garlic, finely chopped
  • 1 tablespoon of mixed herbs
  • salt and black pepper

 

  • for the soup:
  • 1 onion, finely chopped
  • 2 carrots, finely chopped
  • 1 stick of celery finely, chopped
  • 2 tsp of ground cumin
  • 2 tsp of ground coriander
  • some leftover cooked chicken
  • ½ cup (120ml) of red lentils (rinsed)
  • salt and black pepper
Instructions
  1. Spray a large pot with low calorie spray over a medium high heat, add the onion, carrots, garlic and mixed herbs and fry for a few minutes to soften. Break up the chicken carcass and add to the pot. Fry for a further few minutes.
  2. Cover with 2 litres of water and season well with salt and black pepper. Bring to a boil and then reduce heat to low, cover and simmer for approx 2 hours (the longer you can simmer the better, as it improves the flavour of the base, If you haven’t got a chicken carcass, you can use 2 litres of readymade chicken stock)
  3. Drain the soup base over a sieve, so that you just have the liquid/stock and set aside.
  4. Clean pot and spray with some low calorie spray, add the onion, carrots and celery and fry approx 5 mins to soften.
  5. Add the cumin and coriander and stir to coat.
  6. Pour in the stock and lentils and bring to a boil, simmer for approx 45 minutes, until lentils are softened.
  7. Add in the chicken and continue to simmer for approx 10 minutes
  8. Season as needed with salt and black pepper.

Approx Nutrition Guide Per Serving:

 

Calories

207

Fat

2.4g

Saturated Fat

0g

Total Carbohydrate

20.4g

Dietary Fibre

8.9g

Sugars

3.1g

Protein

             25.1g

Weight Loss Chicken, Pineapple & Mint Stuffed Red Peppers

Serves 2 Very Low in calories, low in Fat and very low in carbohydrates.

Ingredients

  • 200 grams Chicken Breast
  • 4 Large Red Peppers (Bell Peppers) Tops removed
  • 1 Slice Fresh Pineapple
  • 1/4 Small Red Onion
  • 10 Cherry Tomatoes
  • 2 Tablespoons Fresh Mint
  • 1 Tablespoon Weight Watchers Cottage Cheese
  • 1 Tablespoon Philadelphia Fat Free Cheese

Cooking Instructions

  • Pre heat oven to 180 degrees C.
  • Cook chicken on a non stick fry pan until it is just cooked through the middle. Make sure you do not overcook the chicken at this stage as it still needs to go in the oven.
  • While chicken is cooking, cut pineapple, onion and cherry tomatoes into small
    pieces and place into a mixing bowl with mint.
  • Once chicken is cooked, cut into small pieces and add to other ingredients, together with cottage cheese and stir thoroughly.
  • Cut the tops off the (bell peppers) and lay them onto an oven tray.
  • Stuff the (bell peppers) with the pre made mixture and then drizzle a small amount of cheese over the top.
  • Place in oven for 10-20 minutes and then remove and serve warm.

Slimmers Cottage Pie

ingredients 4 Servings.
900g potatoes, peeled and chopped

A small handful of parsley, chopped

6 tbsp fat free natural yogurt

Low calorie cooking spray

1 red onion, peeled and chopped

2 carrots, peeled and chopped

2 celery sticks, sliced

2 garlic cloves, peeled and crushed

198g fresh or frozen peas

397g extra lean minced beef (less than 5% fat)

400g can chopped tomatoes

1 tbsp concentrated beef stock

2 tsp dried oregano

1 egg, beaten To serve Leeks,

carrots and peas

 

 

method



Preheat the
oven to 200°C/Gas 6. Boil the potatoes in a large saucepan of lightly salted
water for 15-20 minutes or until tender. Drain. Add the parsley and yogurt,
mash until smooth and set aside. Spray another pan with low calorie cooking
spray, add the onion, carrots, celery, garlic and peas and fry for 5 minutes.
Add the minced beef and cook for a further 5 minutes. Stir in the tomatoes,
concentrated stock and oregano, bring to the boil, then remove from the heat
and transfer to four individual baking dishes. Top each dish with the potato
mixture and rough up with a fork. Brush with the beaten egg and bake for 30
minutes or until the top is golden. Remove from the oven and serve with the
steamed vegetables.

Slimming Bolognese

ingredients 4 Servings

Low calorie cooking spray

2 shallots, finely chopped

2 garlic cloves, crushed

350g extra lean minced beef

225g button mushrooms, thinly sliced

1 x 400g can chopped tomatoes

280ml/10fl beef stock

1 level tbsp Worcestershire sauce

Salt and freshly ground black pepper

275g Wholemeal Spaghetti,

 



Method

Spray a pan with low calorie cooking spray and cook the shallots and garlic for 2–3 minutes
until just softened. Stir in the mince and cook for 2–3 minutes until browned.
Stir in the mushrooms and cook for 1 minute. Add the chopped tomatoes, stock
and Worcestershire sauce. Season lightly and bring to the boil. Reduce the heat
and simmer for about 15 minutes until reduced and thickened. Check the
seasoning. Meanwhile, cook the spaghetti in a large pan of salted boiling
water, as per the packet instructions, until just tender. Drain and divide
between 4 serving plates. Top with the Bolognese sauce.

Butternut Squash Soup

ingredients 4 servings

Low calorie cooking spray,

1 onion, peeled and diced

1 medium butternut squash, peeled, deseeded and cut into wedges.

1 small potato, peeled and quartered

2 garlic cloves, peeled and crushed

Salt and freshly ground black pepper

900ml vegetable stock

A few thyme sprigs to serve

 

method

Spray a large pan with low calorie cooking spray and place over a low heat, add the onion and cook for 1-2
minutes. Add the butternut squash and potato and cook for 2 minutes over a medium heat. Add the garlic and season to taste. Pour in the stock and simmer for 25 minutes. Using a hand-blender or food processor, blend until smooth and
serve sprinkled with thyme sprigs.

Broccoli and Feta Omlette

1 serving:

 

Cooking spray

1 cup chopped broccoli

2 large eggs, beaten

2 tablespoons feta cheese, crumbled

1/4 teaspoon dried dill

2 slices rye bread, toasted

 

Preparation

1. Heat a nonstick skillet over medium heat. Coat pan with cooking spray. Add broccoli, and cook 3 minutes.

2. Combine egg, feta, and dill in a small bowl. Add egg mixture to pan. Cook 3 to 4 minutes;

 

flip omelet and cook 2 minutes each side

 

Prep Time: 5 minutes Cook Time: 10 minutes Yield: 1 serving (1 omelet and 2 pieces toast) Nutritional Information

Calories per serving: 390

Fat per serving: 19g Saturated fat per serving: 6g Monounsaturated fat per serving: 5g Polyunsaturated fat per serving:

2g Protein per serving:

23g Carbohydrates per serving:

35g Fiber per serving:

6g Cholesterol per serving:

440mg Sodium per serving. 

Bacon & Spinach Fritata

A frittata is a meal suitable for any time of day. Served alone for breakfast or with a side salad for lunch or dinner, it’s a step up from scrambled eggs and less fussy than an omelette.

This slow baked BLT frittata – or more accurately BST frittata since healthy spinach takes the place of iceberg lettuce – is a favourite frittata both for flavour and texture. It’s a delicious way to get a healthy dose of protein and the wide variety of vitamins and minerals eggs offer.

 

Servings: 4

Time in the Kitchen: 45 minutes

Ingredients:

  • 10 eggs
  • 1/2 teaspoon kosher salt (2.5 ml)
  • 4 handfuls raw baby spinach
  • 1 large handful cherry tomatoes, halved
  • 4 to 6 strips cooked bacon, cut into small pieces
  • Instructions:

 

Preheat oven to 300 ºF/150 ºC.

Whisk eggs with salt. Set aside.


In a ovenproof  pan or tray placed over medium heat on the hob, add one tsp of butter. Add the spinach and tomatoes and cook until the spinach wilts and most of the moisture from the tomatoes evaporates. Add the bacon and cook for a few minutes more.


Stir in eggs, keeping the pan on the hob just a few minutes for the eggs to set just a little, then transfer to the oven.

Bake 25 to 35 minutes, or until egg is set in the middle.

Good Morning Meat Muffin

Some mornings, nothing hits the spot like a breakfast sandwich. Using eggs in an omelette style instead of the bread will give you a protein packed alternative.

If you’re making just one or two breakfast sandwiches, plan to use about  (70 g) of minced meat, 2 eggs and 1 strip of cooked bacon for each sandwich. However, the sandwiches keep fairly well in the fridge for a few days so don’t hesitate to make a bigger batch for grab-and-go eating in the morning.

 

Servings: 6

Time in the Kitchen: 30 minutes

  • Ingredients:
  • 450g ground beef or pork
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon ground nutmeg (a pinch)
  • 1/2 teaspoon ground allspice (a pinch)
  • 6 strips of cooked bacon
  • 12 eggs

Instructions:

In a bowl, mix together the ground meat and salt, black pepper, nutmeg and allspice. Form the meat into 6 patties weighing about 70 g each. Set aside.

Heat a well-oiled pan over medium-low heat. Set a (9 cm) biscuit cutter in the pan. Whisk one egg and pour the egg into the biscuit cutter. As the egg cooks, gently scramble it with a small rubber spatula or other utensil, making sure to scrape up/pull back the bottom and let more of the raw egg hit the hot pan (like cooking an omelette).


Once the egg is about 1/2 way cooked, stop scrambling and leave the egg alone so it can firm up on the bottom. Run the spatula around the edge of the biscuit cutter to loosen the egg and gently lift the biscuit cutter. Flip the egg patty and cook for 1 or 2 minutes more. Repeat this process until you have enough egg “muffins” for your sandwiches.


In the same pan, raise the heat slightly and cook the meat patties for 3 to 5 minutes a side until done.

To make a sandwich, layer the egg, burger and bacon and top with another egg.

Tomato & Meatball Soup

This recipe makes a lot of tiny meatballs, close to 80, so you can cut the recipe in half if you like. But if you’re going to spend the time making meatballs, it makes sense to go all out. Extra meatballs can be frozen raw or cooked. Raw, frozen meatballs can cooked by dropping them directly into simmering sauce or soup. Cooked, frozen meatballs are best if frozen along with some soup or sauce, but can also be frozen alone and defrosted in the refrigerator.

Serves: 4 generous servings

 

Time in the Kitchen: Tomato Soup, 35 minutes. Meatballs, 1 hour.

 

Ingredients:

  • 2 tablespoons extra virgin olive oil
  • 2 garlic cloves, thinly sliced
  • 1 small onion, peeled and thinly sliced
  • 2 cans whole peeled tomatoes with juice (800 g)
  • 300ml cups water
  • 1 tablespoon roughly chopped fresh oregano
  • 1/2 teaspoon salt
  • fresh basil leaves

Instructions:

Warm the olive oil in a wide pot over medium-low heat. Add garlic and onion. Cook for 5 to 10 minutes to soften the onions. Keep an eye on the garlic so it doesn’t burn.

Add tomatoes with their juice, water, oregano and salt. Simmer for 30 minutes.

In two separate batches, pour the tomatoes and liquid into a blender and add the basil. Puree until very smooth. A high-powered blender will puree the soup so it has the same thin, silky texture of canned tomato soup. However, if the texture isn’t smooth enough for you, then strain the soup through a fine mesh strainer.

Add salt and pepper and additional fresh basil to taste.

 

Spicy Mini Meatballs

Ingredients:

  • 2 tablespoons olive oil (30 ml)
  • 2 shallots, finely chopped (or 1/2 an onion, finely chopped)
  • 1 pound ground beef (450 g)
  • 1 pound ground pork (450 g)
  • 2 tablespoons finely chopped fresh basil (30 ml)
  • 1/4 cup finely chopped fresh parsley (60 ml)
  • 2 teaspoons salt (10 ml)
  • 1 teaspoon black pepper (5 ml)
  • 2 teaspoons crushed red pepper flakes (10 ml)
  • 2 eggs, whisked
  • Coconut oil, to brown meatballs

Instructions:

Warm the olive oil in a skillet over medium heat. Add the shallots and garlic. Saute for 5 minutes, keeping an eye on the garlic so it doesn’t burn.

Scrap the shallots, garlic and olive oil into a large mixing bowl. Add the ground meat, fresh herbs, salt and both types of pepper. Combine the ingredients with your hands.


Pour the eggs into the meat and knead the meat well to completely combine the egg. You can add a third egg if desired, but if the meat seems really wet then skip the third egg.

Refrigerate the mixture for 15 minutes. This helps the meat absorb the egg and become less wet.

Preheat the oven to 375 ºF (190 ºC)

Use a measuring teaspoon to scoop individual teaspoons of meat in rows on a sheet pan. Once the meat is all measured out, lightly oil your hands and roll and pat/shape each scoop of meat into a tiny meatball.


Heat an oven-proof skillet with a little bit of coconut oil over medium heat. Add as many meatballs as will fit in the pan and brown for 1 to 2 minutes on each side.

Place the skillet in the oven to finish cooking the meatballs, 5 to 7 minutes.

Salmon & Veg

Salmon & Veg

Serves: 4

Time in the Kitchen: 30 minutes

  • Ingredients:
  • 1 tablespoon toasted sesame oil (15 ml)
  • 1 tablespoon olive oil or coconut oil (15 ml)
  • 3 green onions, roughly chopped
  • 2 to 4 cloves garlic
  • 170g each centre-cut salmon fillets
  • 340g green beans
  • 450g mushrooms
  • 3 red bell peppers, thinly sliced (seeds removed)
  • Sea salt and freshly ground black pepper

Instructions:

Preheat oven to 450 ºF (232 ºC).

Place three rimmed baking pans in the oven to heat up. One needs to be just large enough to hold the salmon, the other two will be for the vegetables. The more spread out the veggies are, the faster they will cook.

 

In a blender, combine the oils, green onions and garlic for about 25 seconds, until the green onions and garlic are very finely chopped.

Pour 1 tablespoon (15 ml) of the sauce into a small bowl and then brush it onto the salmon pieces.

 

Combine the green beans, bell peppers and mushrooms in a large bowl. Pour the remaining sauce on top and use your hands to toss the veggies until well coated.

Take the hot pans out of the oven. Set the salmon pieces in one of the hot pans. Spread the veggies out in the other two pans. Place all the pans in the oven.

Bake for 10 to 12 minutes or until salmon reaches desired Consistency.

Sprinkle sea salt and black pepper over the salmon and veggies to taste.

Bok Choy Steak Salad

Bok Choy and Steak Salad

Serves: 3 to 4

Time in the kitchen: 25 minutes

Ingredients:

  •  (450 to 680 g) of bok choy
  • 1 roasted red pepper, finely chopped
  • Large handful of mushrooms, thinly sliced
  •  (450 to 680 g) skirt steak
  • 60ml olive oil, plus more for searing meat
  • 2 tablespoons lemon juice
  • 1 small garlic clove

Instructions:

Trim just enough off the bottom of each bok choy so the leaves separate. Wash and dry the bok choy.


Slice up the bok choy stems; the leaves can be left whole or sliced as well.

In a large bowl, toss the bok choy, roasted red pepper and mushrooms. You can throw in some regular salad greens too, if you like.

 

Heat a large skillet with a drizzle of oil over medium-high heat. Lightly salt and pepper the steak. Add the steak to the skillet. Sear three to four minutes on each side for medium rare. Let the steak rest on a cutting board for a few minutes.

 

While the steak is resting, make the dressing. In a blender, combine the olive oil, lemon juice, olives and garlic. Blend until thick and almost completely smooth. You may have to stop the blender once or twice and stir the dressing a bit before blending some more.

 

Thinly slice the steak in the opposite direction of the grain. Add the steak to the large salad bowl, then add the dressing. The easiest way to evenly cover the salad with the dressing is to gently rub it in with your hands.

Lamb Skewers With Dipping Sauce

Lamb skewers and yoghurt dipping sauce:

Theses kabobs are spiced but not spicy – if you want some heat, add diced hot pepper or red pepper flakes to the marinade. Either way, a cool minty dipping sauce made from whole fat Greek yogurt and fresh mint is a refreshing summer dip to serve on the side.

  • Ingredients:
  • 1 pound lamb loin or leg, cut into 1-inch cubes
  • 2 garlic cloves, roughly chopped
  • 1 onion, roughly chopped
  • Half dozen or so parsley sprigs
  • Juice of one lemon
  • 1/4 cup olive oil
  • 1 teaspoon allspice
  • 1 teaspoon cumin
  • 1 teaspoon kosher salt

Instructions:

Combine the meat with remaining ingredients in a sealed plastic bag or a bowl and refrigerate at least 6-8 hours.

Slide the meat onto skewers and grill over medium high heat 6 – 8 minutes for medium rare.

 

Yoghurt Dip:

 

  • 1 cup full fat Greek yogurt
  • 1/2 cup loosely packed fresh mint leaves
  • A few sprigs of parsley
  • 1 tablespoon lime juice
  • 1 teaspoon cumin
  • Salt to taste

Instructions:

In a food processor, blend all ingredients. You can also finely chop the mint and parsley by hand and stir it into the yogurt by hand.

Optional additions: stir in chopped cucumber or fresh garlic.

Quick Snacks No Prep

Seeds and Nuts (Walnuts, almonds, pistachios, etc Macademias are my favorite.)

Almond Butter.

Hardboiled Eggs

Canned Salmon and Tuna

Sardines

Smoked Salmon

Cold Shrimp

Cold, Sliced Meat

Pork Rinds

Avocado/Guacamole

Black and green olives

Half of a Coconut

Fresh and Dried Fruit, berries are the best choice

Veggies, celery, cucumbers, peppers, cherry tomatoes, etc.

Pickles

Salsa

Dried seaweed

Dark Chocolate 1 square

Good quality mature cheese.

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