Hey guys I hope you are having a nice day.

Since everyone liked the recipes concept. Today I came to give you easy recipes to lose weight and stay in shape.

I googled those recipes and I am sure that they will help you lose weight.

You can prepare those recipes for your family as well (all portions are for 4 people).

 

So let’s get started:

Vegetables and chicken tacos

Ingredients:

1 tsp olive oil

6 sliced green onions, tops included

1/2 cup chopped red bell pepper

2 cups frozen, whole-kernel corn

2 cups chopped zucchini

1/4 cup water

1 tsp onion powder

1/2 tsp chili powder

1/2 cup salsa

2 cups cooked chicken breast, diced

12 taco shells

1/2 cup shreddded, mozarella cheese

2 chopped tomatoes

2 cups shredded lettuce

Steps:

1. Place a skillet over medium-high heat and add olive oil. When hot, add onions and red bell pepper. Sauté for 1 to 2 minutes.

2. Add corn, zucchini, and water. Cover. Cook for 3 to 4 minutes or until tender.

3. Add onion powder, chili powder, salsa, and chicken. Stir and cook for 2 to 3 minutes.

4. Fill the taco shells and top each with cheese, tomatoes, and lettuce.

5. Makes 4 servings.

Nutrions :

Calories 432

Proteins 28g

Fats 16g

Carbs 46g

Fiber 5g

Sodium 474mg

(By giving the nutrition it’s just for informations but I don’t mean that you should be obsessed with counting calories each meal)

Veggies pasta salad

 

• 8 sliced green onions, tops included

• 1 cup chopped red bell pepper

• 1/2 cup chopped celery

• 6 tomatoes, sliced in 4

• 1 can low-sodium chickpeas , drained

• 1 can water-packed artichoke hearts, drained, sliced

• 1/2 cup chopped fresh basil leaves

• 1/4 cup low-fat mayonnaise

• 1 tsp salt-free

• 8 oz rotini pasta, cooked according to directions without salt or fat

• 8 cups salad greens

• 2 oz (1/2 cup) almonds, slivered and blanched (optional)

Steps

1. In a large bowl combine the onions, pepper, celery, tomatoes, beans, artichoke hearts, and basil. Set aside.

2. In a small bowl combine the mayonnaise, sour cream, and salt-free seasoning.

3. Add the mayonnaise mixture to the vegetable mixture.

4. Rinse cooked pasta in cold water and add to the vegetable mixture. Mix well.

5. Place 2 cups of salad greens on each plate and top with vegetable pasta salad.

6. Top with almonds.

7. Makes 4 servings.

Nutritions

Calories 541

Sodium 334mg

Fat 17g

Protein 20g

Carbs 78g

Fiber 12g

 

Seasoned mashed potato

I know what you are going to say: I wanna lose weigh how is it possible that eating mashed potato will help

Well according to some researches I found out that you can eat mashed sweet potato which is less harmful than the normal potato.

Plus you can add it to any food you like: salad, tacos, chicken…

So all you need is:

• 6 cups russet sweet potatoes, peeled, cut into pieces (as you desire)

• 1/2 cup reduced-sodium chicken broth

• 1/4 cup 1% milk

• 1/4 tsp salt

• 1/4 cup low-fat sour cream

• 1/4 cup chopped fresh parsley

Steps

1. In a large saucepan combine the potato pieces and just enough water to cover them.

2. Bring to a boil. Cover. Reduce heat and simmer for 12 to 15 minutes or until potatoes are tender.

3. Drain the water and add chicken broth, milk, salt, and salt-free seasoning.

4. Mash with a potato masher until creamy and smooth.

5. Top each serving with low-fat sour cream and parsley.

6. Makes 4 servings.

Nutritions:

Calories 231

Sodium 256mg

Fat 2g

Protein 5g

Carbs 49g

Fiber 4g

 

Black beans with rice :

Ingredients

 

• 2 (15-oz) cans low-sodium black beans

• 2 (6-oz) can tomato paste, no salt added

• 2 tsp olive oil

• 1/2 cup chopped onion

• 2 minced garlic cloves

• 1/4 cup diced red bell pepper

• 1/4 cup diced green bell pepper

• 1/2 tsp red pepper flakes

• 1/4 tsp salt

• 2 tsp white vinegar

• 1 1/4 cups brown rice, cooked according to directions without salt or fat

• 4 sliced green onions

• 2 chopped tomatoes

Steps

 

1. Combine 1 can of beans (undrained) and tomato paste in a blender and blend for 5 to 10 seconds. Set aside.

2. Place saucepan over medium-high heat and add olive oil. When hot, add onion, garlic, and peppers, and sauté for 3 to 4 minutes.

3. Add second can of beans (drained) and blended bean mixture to the saucepan.

4. Add onion powder, pepper flakes, salt, and vinegar. Stir well and cover. Reduce heat to simmer and cook for 5 minutes.

5. Serve bean mixture over rice and top with green onions and tomatoes.

6. Makes 4 servings.

Nutritions

Calories 511

Protein 21g

Carbs 98g

Fiber 15g

Fat 5g

 

Backed chicken with barbecue sauce (can be served with rice or mashed potato)

Ingredients

• 1 lb (four 4-oz) chicken breasts, boneless, skinless

• 1/2 cup chopped onion

• 1/3 cup tomato sauce/ketchup

• 2 tbsp water

• 1 tbsp Worcestershire sauce (optional)

• 1 1/2 tbsp apple cider vinegar

• 1 tsp paprika

• 1 tsp chili powder

• 1 tsp onion powder

• 1 cup brown rice, cooked according to directions without salt or fat (optional) or can be replaced with mashed potato

 

Steps

 

1. Preheat oven to 350°F.

2. Prepare medium-size baking dish. Place chicken breasts in the dish. Set aside.

3. In a small bowl, combine the:

• onion,

• ketchup,

• water,

• Worcestershire sauce,

• vinegar,

• brown sugar,

• paprika,

• chili powder,

• and onion powder.

Mix well and spoon over chicken breasts. Cover with foil and bake 20 minutes. Uncover and bake 10 to 15 minutes or until chicken is cooked through.

4. Serve with hot brown rice/ mashed potato

5. Makes 4 servings.

Nutritions

Calories 342

Sodium 339mg

Fat 3g

Protein 30g

Carbs 47g

Fiber 2g

That was all for today I hope you liked it and let me know if you tried it I would love to read your comments

Would you like more recipes articles?

Answer this question here or on my instagram account @fitfruityqueen

Disclaimer: I am not a nutritionist

I searched on those informations and recipes and checked them plus I tried all of them so I am quite sure you will love it

Love you guys