Delve Into Easy Healthy Meals And Top 10 Best Foods For Weight Loss!

Hello readers! Do you know that a healthy weight supports a healthy life? Yes, being overweight is the leading concern around the globe. If not managed on time it can increase the risk of disorders like type 2 diabetes, arthritis, cardiovascular disorders and cancer.

The only possible prevention option is "healthy weight loss" or weight management. For this, it is essential to focus on eating a balanced diet and nutritious rich foods. It was even proved by various studies that eating fibre-rich fruits, veggies, lean proteins, and whole grains can effectively help you lose weight and enhance your overall health.  

So, why wait, read on as this blog suggests some healthy meals for weight loss on a budget along with the 10 best foods that help with weight management!

Table Of Contents 

1. Healthy Meal Recipes For Weight Loss

2. What Are The 10 Best Foods To Lose Weight?

3. The Final Say

4. FAQs

5. References

Healthy Meal Recipes For Weight Loss

Which homemade food is best for weight loss? Well, weight loss is a complete process that depends on the quantity and quality of the foods. Therefore, choosing low-calorie and high-fibre foods is important if you are focusing especially on weight loss. Not only this, but maintaining a balanced diet is a must. Here, we will explore the top 3 healthy meal recipes for breakfast, lunch, and dinner that target weight loss.

1. Healthy Breakfast Recipe: Quinoa Dosa

Quinoa is gluten-free therefore, it is ideal for people with gluten intolerance. It is also rich in protein and fibre content, thus helping suppress hunger pangs and ultimately aid in weight loss. It is also one of the healthy recipes for weight loss on a budget.

You can eat quinoa dosa for breakfast. To make this, you need the following things:

Ingredients: 

Preparation Method:

• Wash quinoa, oats, urad dal, chana dal and methi dana and soak for at least 5 to 6 hours.

• Drain and add ginger and green chilli, add the required amount of water and grind it to a fine paste.

• Check batter consistency, add water and salt as needed and let the batter rest for some time.

• Heat a non-stick pan thoroughly, add a few drops of oil into the pan, and rub the oil into the pan with the help of a paper towel. Spread the dough into a thin layer. 

• Cook the dosa properly on medium flame and remove it from the pan once it is done.

• Serve hot with red chutney.

  
  

Also Read: 7 Days Winter Diet Plan For Weight Loss & Foods

2. Healthy Lunch Recipe: Tofu / Paneer/ Egg Bhurji

Tofu/paneer bhurji is easy to make, cheap and high in protein. This recipe is loaded with nutritious foods for weight loss fast. It contains tofu/paneer, has a soft texture, is rich in nutrients and tastes delicious. To make this healthy lunch recipe, you need the following things:

Ingredients

Preparation Method: 

• Heat oil in a pan, add cumin, green chilli, ginger & garlic paste and fry for 2 to 3 minutes.

• Add onion into the above pan and fry till translucent, then add capsicum and fry well for a few minutes.

• Once capsicum is done, add tomato puree and cook well till oil separates.

• After the tomato puree is fried well, add spices, salt, and a few drops of water and mix well.

• Add crumbled tofu, paneer, eggs, squeeze lemon juice, and mix well.

• Tofu/paneer/egg bhurji is ready. Serve it in a bowl and garnish it with chopped coriander leaves.

3. Healthy Recipe: Mixed Vegetable Chickpea Salad

It is the best recipe to include in your dietary meal plan for weight loss. It is filled with flavour and nutrients full of protein and micronutrients. This is a good option for vegetarians that can easily be combined with a bowl of soup for dinner to lighten your stomach. You can also include this recipe for lunch, snack or breakfast.

Ingredients:

Preparation Method

• Soak chickpeas for 2 to 3 hours and boil them.

• In a bowl, mix chickpeas, chopped veggies, avocado, and roasted peanuts, and add pomegranate seeds.

• Drizzle olive oil over the salad and add chat masala, cumin powder, and salt to taste.

• Your mixed vegetable chickpeas salad is ready.

  
  

Also Read: Protein And Fibre-Rich Foods For Weight Loss

What Are The 10 Best Foods To Lose Weight?

There are many healthy diet foods for weight loss, which play an important role in regulating the body's functions. The best diet foods for belly fat loss and weight loss are as follows:

1. Oats 

You can go with oats to satisfy your hunger for longer, as oats are considered one of the best diet food for weight loss. This is because it is high in fibre content, specifically in beta-glucan, which forms a gel in your stomach, slowing digestion. Half a cup of dry oats contains around 150 calories, making them low-calorie-dense. 

This means you can eat a good volume of oats without exceeding your daily calorie goals. It is considered as a healthy diet food for weight loss. Not only this, but it is enriched with nutrients like iron, magnesium, phosphorus, and B vitamins, contributing to overall health improvement.

2. Choose Leafy Greens 

You can add leafy greens to your diet plan to boost the weight loss process. It contains both soluble and insoluble fibre content, which helps slow digestion down.

These are rich in water content, thus helping to reduce water retention and bloating.

Some of the best diet foods for belly fat loss are:

• Kale 

• Spinach 

• Beet Greens

3. Eat Cruciferous Vegetable 

Veggies like broccoli, cauliflower, and cabbage are rich in fibre, which makes them filling and satisfying. These veggies also have higher protein content than many other vegetables. Some of the best cruciferous veggies to add to your diet plan are:

• Broccoli

• Kale

• Brussels

• Sprouts

• Cauliflower

• Cabbage

4. Beans And Legumes 

These two food categories are the best for weight management as both of them are rich in protein and fibre content. These nutrients help us feel full for longer periods. Also, they may contain resistant starch, which can positively impact our weight management goals. You can include the following in your diet:

• Black beans 

• Kidney beans

• Chickpeas

5. Nuts And Seeds 

When it comes to losing weight, nuts and seeds are your new best friends! Almonds, flaxseeds, walnuts, and chia seeds are packed with healthy essential fats and protein that help to keep your hunger in check. Not only that, but they also contain important nutrients like vitamin E, magnesium, and antioxidants that promote a healthy heart and blood vessels. 

6. Eggs 

Eggs are a great food to eat, especially if you're trying to lose weight. They contain choline, which helps your body burn fat more efficiently. Plus, the protein in eggs is a little bit harder for your body to digest, therefore, it burns more calories in the process. Also, eggs are filling, so you won't feel hungry again after eating them. 

7. Fish

Fishes and seafood are listed among the top protein and omega-3 fatty acid sources. Not only this, the presence of high-quality proteins, nutrients and healthy fats make them ideal for a weight loss diet for non-vegetarians. They can also fulfil the significant amount of iodine necessary for regulating the function of the thyroid gland. 

You can include the following fishes in your weight loss diet:

• Rohu

• Catla

• Hilsa

• Pomfret

• Tuna

8. Fruits 

For vegetarians, it is generally difficult to get a rich source of protein and fibre, both of which are important for the weight management process. But worry not, as fruits are a great option for this. 

Eating fruits can help you stay healthy and maintain a healthy weight. Despite having natural sugar, they're low in calories and packed with healthy nutrients. They also contain fibre that helps with weight loss and prevents sugar from being released too quickly in your body. So, it's a good idea to eat a variety of fruits in different colours, especially the ones that are in season.

9. Dairy Products

Dairy products like milk, yoghurt, paneer, and buttermilk are great for weight management, as they contain a good amount of protein per serving. Probiotic bacteria in dairy products like curd and buttermilk can improve the function of your gut. 

Some studies have shown that dairy products reduce the likelihood of developing obesity and type 2 diabetes over time. Dairy products can also help you feel fuller for longer.

10. Greek Yoghurt

It is considered a superfood for weight loss as it has a high amount of protein and probiotics that aid in digestion and help regulate appetite. By including it in your lunch diet, you can get all the essential nutrients, including calcium and vitamin B12.

Also Read: Can Yoghurt Aid In Weight Loss? Discover Its Benefits And Diet Plan Here! 

The Final Say

Although, many delicious and healthy food options can help you reach your health goals and maintain a balanced lifestyle. You can choose from various options, such as fish, lean meat, veggies, fruits, nuts, seeds, and legumes, and start incorporating them into your diet. 

And remember the importance of regular exercise! By adopting these healthy habits, you can take the first step towards a happier and healthier life. For more customised diet plans, you can visit ToneOp!

FAQs

1. What are some diet foods for weight loss?

You can choose leafy greens, whole grains, low-calorie foods or lean proteins like chicken, tofu or fish to boost your weight loss process. Plus, you need to limit the consumption of processed foods, sugary drinks and fried foods.

2. What are some weight loss recipes for breakfast, lunch and dinner?

You can include the following nutritious foods for weight loss:

• Breakfast recipes: poha, oats, upma, besan chilla

• Lunch recipes: yoghurt, soups, smoothies, salads

• Dinner recipes: tofu tikka masala, moong dal khichdi

  
  

3. Are there any simple healthy meals for weight loss recipes suitable for vegetarians?

Yes, you can go with some easy and simple recipes like:

• Lentil soup

• Vegetable stir-fry with tofu

• A chickpea salad. 

  
  

4. What about healthy meals for weight loss recipes for vegans?

Some good-to-go recipes for vegans include:

• Roasted vegetable quinoa bowls

• Black bean and corn salad

• Hearty lentil stew

References

• Diet & Weight Loss - Harvard Health 

• How To Build a Great Weight Loss Grocery List 

• Weight loss - common myths - Better Health Channel 

About ToneOp

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.