The best recipes to lose weight are mainly salads, soups and juices, as they are foods rich in fiber, vitamins and minerals that give satiety, prevent constipation, cleanse the body and fight against fluid retention.
When made only with fruits and vegetables, these recipes are great to be consumed before the main course because they fill the stomach and reduce the amount of food eaten at the meal. In addition, salads with tuna, chicken or egg and soups are nutritious and low calorie options for dinner.
Here are 4 recipes for salads, 2 soups and 2 more juices that can help you lose weight and are delicious:
Best salads to lose weight:
The best salads to lose weight are those made with raw vegetables, as they have more fibers and make the chewing slower, giving more time for the feeling of satiety arrive.
1. Simple salad
This salad can be used as entree from the main course or to accompany a vegetable soup at dinner.
- 300 g broccoli
- 1 grated carrot
- 1 large tomato or 6 cherry tomatoes
- 1 chopped boiled egg (optional)
- ½ yellow or red peppers
- Olive oil, lemon, parsley, oregano and pepper to season
How to prepare: Cook the broccoli on steam for about 5 minutes and sauté all ingredients with olive oil and herbs to season.
2. Tuna Salad
The tuna salad can be eaten as lunch or dinner as it is rich in protein and fiber that give satiety and slim.
- 1 can of tuna, preferably preserved in water or olive oil
- 1 cup white beans or cooked quinoa
- 2 large tomatoes or 10 cherry tomatoes
- 3 leaves of lettuce
- ½ cup of arugula
- 4 tablespoons chopped carrot
- Lemon, salt, oregano and olive oil to season
How to prepare: Drain the tuna and mix all fresh ingredients. Preferably, do not add salt to seasoning, to avoid retention of liquids.
3. Salad with fruits
Fruit salad is a good choice for people who do not like vegetables because the fruit gives a sweeter taste to the salad, improving the taste and adding more nutrients to the meal.
- 75 g chopped purple cabbage
- 75 g of mangoes in cubes
- 40 g of soy shoots (optional)
- 60 g chopped tomato
- 50 g watercress
- Ginger shavings
- Orange vinaigrette: half lemon juice + half orange juice + olive oil to taste + pepper to taste.
How to prepare: Add 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
The chickpea salad is rich in protein and fiber and can be used to substitute dinner or as a starter of the main course.
- 1/2 cup cooked chickpeas
- 1/4 medium onion
- 1 tomato sliced
- 1 cubed carrot
- 1/2 chopped white pepper
- 50 g eggplant cubes
- 1/2 minced zucchini
- 1 teaspoon olive oil
- Oregano, vinegar and parsley to taste
How to prepare: Sauté the onion and the peppers in the oil until golden. Add the other vegetables and the chickpeas, leaving on the fire for another 5 minutes. Season with herbs and vinegar to taste.
Best Soup 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 fibers important to detoxify the body and replenish the nutrients. When meat, potatoes, rice or pasta are not added to the recipe, soups are low in calories and can be consumed in greater amounts.
1. Vegetable detox soup
This soup can be consumed at dinner or as a starter of the main course, with no quantity limits.
- 1 eggplant
- 1 turnips
- 2 carrots
- 1 onion
- 1 cup chopped teacup
- 2 bell peppers
- 1/2 box of tomato sauce (optional)
- 1 teaspoon white pepper
- ½ purple cabbage
- 1 pinch of salt
- Green scent, parsley, celery, garlic and olive oil to taste to season
How to prepare: Cook the vegetables and season the soup at will. When all the ingredients are cooked, add the tomato sauce and leave for another 10 minutes on the fire.
2. Chicken soup
Chicken soup can be used as a meal at dinner, and it is ideal to consume at most 2 shells to lose weight. Also, do not use bread or toast to accompany the soup.
- ½ chicken breast in cubes
- 3 cloves garlic
- 1 chopped chuchu
- 1/2 zucchini in cubes
- 2 carrots in cubes
- 1/2 cabbage
- 1 bunch of watercress
- 1 bunch of cabbage
- 2 tomatoes
- 1/2 onion
- 1 liter of water
- Green scent, black pepper and olive oil to season
How to prepare: Sauté the garlic and the onion in the olive oil until golden brown and add the chicken, allowing to braise until white. Add water and other ingredients, seasoning to taste. Leave to cook in the pressure cooker for 5 minutes and serve, preferably without passing the soup in the blender.
Best juices to lose weight
Juices with fruits and vegetables are great options for slimming because they are rich in water, fiber and minerals that moisturize the body, fight fluid retention and improve bowel health.
1. Cabbage Juice
Cabbage is a fiber-rich leaf that helps reduce the absorption of fat in the body, and contains calcium from B-complex vitamins, which help maintain bone and brain health.
- 1 leaf kale butter
- 1 apple
- Half lemon juice
- ½ glass of water
How to prepare: Beat all the ingredients in the blender until the cabbage is well chopped, leaving homogenous juice. Drink ice cream without adding sugar.
2. Eggplant juice
The eggplant is low in calories and helps fight high cholesterol and constipation, and you can use your juice to make breakfast or snacks.
- 1/2 aubergine;
- 1 leaf of cabbage;
- 1 lemon squeezed;
- 1 teaspoon ginger powder;
- 1 glass of coconut water
How to prepare: Beat all the ingredients in the blender and drink the frozen juice, without adding sugar