Weight Loss Nutrition Plan For Women

This 1,800-calorie range is a good beginning point for weight loss if you're just getting started. This somewhat greater calorie amount can assist ensure you can stick to this strategy because 1,500 and 1,200 calories may be too low to start and can make you feel hungry at the end of the day. Once you feel comfortable with this calorie intake, you can gradually reduce it by 50 calories at a time, for example. However, you should bear in mind that healthy, sustainable weight reduction ranges from 1 to 2 pounds per week. So, increase your calorie intake again if you see that you are losing more weight than that.

Breakfast

Butternut Squash Pancakes

• Prep Time: 05 min
• Cooking Time: 15 min
• Servings: 4
• Serving Size: 150 g

This recipe for butternut squash pancakes is a simple way to increase the amount of vegetables at breakfast. They are created with just a few ingredients, can be prepared ahead of time.

• Calories: 414 kcal
• Protein: 21.4 g
• Fat: 31.5 g
• Carbs: 17.6 g

• 1/2 cup mashed roasted butternut squash
• 2 eggs
• 1 cup coconut milk
• 1 tsp vanilla extract
• 1 Tbsp maple syrup
• 1.5 tsp baking powder
• 1 tsp cinnamon
• 1 cup almond flour
• 2 scoop protein powder

1. In a small dish, whisk together the squash, eggs, milk, syrup, and vanilla extract.
2. Stir in the flour, baking powder, protein powder and cinnamon just until mixed.
3. Scoop onto a griddle or pan that has been greased. Turn once.

Roasted Sweet Potato and Chicken Salad

• Prep Time: 05 min
• Cooking Time: 25 min
• Servings: 4
• Serving Size: 650 g

This filling salad is a celebration of tastes and textures. On a bed of verdant greens, roasted chicken, sweet potatoes, and avocados are presented.

• Calories: 863 kcal
• Protein: 49.4 g
• Fat: 34.9 g
• Carbs: 88.5 g

• 2 lb. sweet potatoes, cut into 1/2-inch chunks
• 2 tbsp. olive oil
• 1/4 tsp. salt
• 1/4 cup seasoned rice vinegar
• 2 tbsp. toasted sesame oil
• 1 tbsp. miso paste
• 1 tbsp. finely chopped peeled fresh ginger
• 1/4 tsp. pepper
• 20 oz. mixed greens
• 2 roast chicken-breast halves (about 8 oz.), sliced
• 1 avocado, sliced
• Sesame seeds, for garnish

1. Sweet potatoes should be roasted for 25 minutes or until cooked in an oven preheated to 450 degrees Fahrenheit.
2. Miso, sesame oil, ginger, and pepper should all be combined in a whisk.
3. Divide the sweet potatoes, roast chicken, and avocado among four dishes topped with 5 oz. mixed greens. Add a miso vinaigrette drizzle and sprinkle sesame seeds over top.

Pesto Pasta Salad

• Prep Time: 05 min
• Cooking Time: 00 min
• Servings: 1
• Serving Size: 377 g

The best assortment of Italian-inspired ingredients is used in this pesto pasta salad recipe.

• Calories: 749 kcal
• Protein: 45.6 g
• Fat: 16.1 g
• Carbs: 106.1 g

• 1 cup whole-wheat pasta, cooked
• 1/2 cup chickpeas, cooked
• 1/2 cup cherry tomatoes, halved
• 1 cup arugula
• 1 tablespoon pesto
• 57g cooked chicken breast, cut into pieces

1. Take a bowl and add cooked pasta and chickpeas, cherry tomatoes, arugula, cooked chicken breast pieces and pesto mix well

Breakfast

Apple Oatmeal pudding

• Prep Time: 05 min
• Cooking Time: 20 min
• Servings: 2
• Serving Size: 480 g

This sweet, creamy, and filling recipe for nutritious oatmeal will help you start your day with a Happy stomach.

• Calories: 407 kcal
• Protein: 15.1 g
• Fat: 8.2 g
• Carbs: 72.1 g

• 1 cup old fashioned or steel cut oatmeal
• 2.5 cups soy milk
• 1 apple, sliced
• 2 teaspoons cinnamon
• 2 teaspoons maple syrup optional
• 1 cup unsweetened applesauce

1. Soy milk, oats, cinnamon, and maple syrup should all be combined in a medium sauce pan and heated on low until most of the milk is absorbed (stir as needed).
2. Add the apple sauce and mix once most of the milk has been absorbed. Add the apples now if you prefer them soft; if you prefer them crunchy, wait until just before serving to stir them in.
3. Remove from heat and serve after the milk and applesauce have all been absorbed, which should take about 15-20 minutes.

Chicken Fajita Bowls

• Prep Time: 10 min
• Cooking Time: 15 min
• Servings: 4
• Serving Size: 465 g

For a quick, delicious Lunch, make healthy chicken fajita bowls with a bed of quinoa and plenty of seasoned chicken, bell peppers, onions, beans, and corn.

• Calories: 624 kcal
• Protein: 40.9 g
• Fat: 12.9 g
• Carbs: 89.2 g

• 1 pound chicken breast tenderloins
• 2 cups cooked quinoa
• 1 poblano pepper sliced thin
• 1 red pepper sliced thin
• 1 small onion sliced thin
• 15 ounce canned black beans drained and rinsed
• 15 ounce canned corn drained
• 1 tablespoon fajita seasoning
• 1 tablespoon oil
• Optional ingredients: shredded cheese, sour cream, avocado, salsa, limes

1. Heat the oil in a big skillet over medium-high heat. Use half of the fajita seasoning to season the chicken, peppers, and onions.
2. Add the chicken, peppers, and onions to the hot skillet. Cook the chicken for 3 to 4 minutes on each side, or until done. To keep warm, move the chicken and veggies to a plate and cover with foil.
3. Add the remaining fajita seasoning to the same skillet along with the corn and black beans. Cook thoroughly while stirring often.
4. Add quinoa to bowls before adding chicken, onions, peppers, corn, and black beans on top. Sour cream, salsa, avocado, and a squeeze of lime are some extra toppings that can be added as desired.

Lime Shrimp Zoodles

• Prep Time: 10 min
• Cooking Time: 20 min
• Servings: 2
• Serving Size: 355 g

This lime shrimp zoodle dish is mouthwatering. A restaurant-quality dish with a rich flavour that just takes a few minutes to prepare is made using lime . When you need a quick, flavorful, healthful dinner, this low-carb choice is ideal.

• Calories: 536 kcal
• Protein: 55 g
• Fat: 28.6 g
• Carbs: 16.4 g

• 3 tablespoons butter, divided
• 1 shallot, minced
• 2 garlic cloves, minced
• 1-1/2 teaspoons grated lime zest
• 2 tablespoons lime juice
• 1 tablespoon olive oil
• 1 pound uncooked shrimp, peeled and deveined
• 2 medium zucchini, spiralized
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1/4 cup minced fresh parsley
• Additional grated lime zest

1. 2 tablespoons of butter should be heated over medium heat in a sizable cast-iron or other heavy skillet.
2. Add shallot and garlic and simmer for one to two minutes. After removing from the flame, mix lime juice, and zest. Cook for 2 to 3 minutes over medium heat, or until liquid nearly completely evaporates.
3. Add the remaining butter and olive oil, then mix in the shrimp and zucchini.
4. Add salt and pepper to taste. Cook and stir for 4-5 minutes, or until zucchini is crisp-tender and shrimp start to turn pink.
5. Add some parsley and extra lime zest.

A training plan you should try:

Breakfast

Muesli with Raspberries and banana

• Prep Time: 05 min
• Cooking Time: 00 min
• Servings: 1
• Serving Size: 500 g

Make your own muesli and add fresh fruit to it for a completely filling and healthy breakfast that will keep you going all day.

• Calories: 407 kcal
• Protein: 13.6 g
• Fat: 7.3 g
• Carbs: 78.4 g

• ⅓ cup muesli
• 1 cup raspberries
• 1 cup soy milk
• 1 large banana

1. Add raspberries and banana to the muesli and serve with milk.

Buffalo Chicken Salad

• Prep Time: 20 min
• Cooking Time: 10 min
• Servings: 2
• Serving Size: 455 g

Fresh vegetables, feta cheese, and the ideal buffalo chicken are all abundant in this buffalo chicken salad. This will become your new go-to salad dish when you layer it with a dressing.

• Calories: 679 kcal
• Protein: 72.5 g
• Fat: 25.3 g
• Carbs: 36.8 g

• 1 pound Boneless Skinless Chicken Breasts
• 2 teaspoons Ranch Powder Seasoning
• 1/3 cup Hot Sauce
• 3 tablespoons maple syrup

Salad

• 4 cups Romaine Lettuce, chopped
• 1/2 cup Grape Tomatoes, halved
• 1/2 cup Carrots, shredded
• 1/2 cup Feta Cheese, crumbled
• 1/2 cup Celery, diced
• Ranch Dressing or blue cheese dressing

1. Combine the maple syrup, ranch seasoning, and buffalo sauce to make your marinade. Until mixed, whisk.
2. Put the chicken in a plastic bag that can be sealed, add the marinade, and shake the bag to coat the chicken. Give it 25 minutes or several hours to marinate.
3. The chicken should be grilled, pan-fried, or baked until the juices are transparent.

Salad

1. If you're making two salads to share, split the salad ingredients equally between the two bowls.
2. Chicken should be sliced and added to the salad.
3. Add ranch or blue cheese dressing on top. Enjoy!

Salmon Cakes

• Prep Time: 20 min
• Cooking Time: 25 min
• Servings: 4
• Serving Size: 250 g

These tasty salmon cakes are a healthy way to increase your omega-3 consumption. Additionally, these simple salmon patties are good for dinner.

• Calories: 425 kcal
• Protein: 33.1 g
• Fat: 15.1 g
• Carbs: 37.5 g

• 3 teaspoons olive oil, divided
• 1 small onion, finely chopped
• 1 stalk celery, finely diced
• 2 tablespoons chopped fresh parsley
• 15 ounces canned salmon, drained,
• 1 large egg, lightly beaten
• 1 ½ teaspoons Dijon mustard
• 1 3/4 cups fresh whole-wheat breadcrumbs,
• ½ teaspoon freshly ground pepper
• Creamy Dill Sauce (recipe below )
• 1 lemon, cut into wedges

1. Set the oven to 450 degrees Fahrenheit. Apply cooking spray on a baking sheet.
2. In a sizable nonstick skillet over medium-high heat, warm 1 1/2 teaspoons of oil. Add the onion and celery; simmer for about 3 minutes while stirring. After adding the parsley, turn off the heat.
3. In a medium bowl, put the salmon. With a fork, break apart; take off any skin and bones. Stir in the egg and mustard. Mix well after adding the breadcrumbs, onion mixture, and pepper. Create 8 roughly 2 1/2-inch-wide patties out of the mixture.
4. In the pan, heat the remaining 1 1/2 tablespoons of oil. Add 4 patties and cook for 2 to 3 minutes, or until the undersides are brown. Turn them over onto the prepared baking sheet using a wide spatula. The remaining patties should be repeated.
5. Bake the salmon cakes for 15 to 20 minutes, or until brown on top and heated through. Make the Creamy Dill Sauce in the meantime. Serve lemon wedges and sauce alongside the salmon cakes.

Ingredients

• ¼ cup reduced-fat mayonnaise
• ¼ cup nonfat plain yogurt
• 2 scallions, thinly sliced
• 1 tablespoon lemon juice
• 1 tablespoon finely chopped fresh dill, or parsley
• Freshly ground pepper, to taste

1. In a small bowl, stir together the mayonnaise, yoghurt, scallions, lemon juice, dill (or parsley), and pepper.

Breakfast

Protein-Packed Overnight Oats

• Prep Time: 10 min
• Cooking Time: 00 min
• Servings: 1
• Serving Size: 260 g

A filling breakfast is made up of protein-rich skim milk, nonfat plain Greek yoghurt, and fiber-rich oats.

• Calories: 625 kcal
• Protein: 26 g
• Fat: 18.1 g
• Carbs: 26 g

• 1/2 cup old fashioned oats (certified gluten-free if necessary)
• 1/3 cup coconut milk
• 1/3 cup plain Greek yogurt
• 1 tablespoon almond butter
• 2 teaspoons maple syrup
• 1/4 teaspoon apple pie spice
• 1/2 medium apple, cored and chopped
• 2 teaspoons chopped toasted walnuts

1. In a 1-cup container, combine the oats, milk, yoghurt, almond butter, maple syrup, spice, and apple. Stir until very well combined. Overnight or for eight hours, cover and chill.
2. Before serving, stir and top with walnuts.

Shrimp Tacos

• Prep Time: 10 min
• Cooking Time: 10 min
• Servings: 4
• Serving Size: 375 g

Shrimp tacos that are healthy and simple to make are topped with a delectable creamy cilantro shrimp taco salsa and sautéed, seasoned shrimp. In 20 minutes, ready!

• Calories: 523 kcal
• Protein: 47.4 g
• Fat: 21.5 g
• Carbs: 36.2 g

• 1 ½ lbs shrimp (uncooked, peeled, deveined, tails removed)
• 1 tablespoon oil (canola or olive oil)
• Juice from 1 lime
• 1 teaspoon chili powder
• 1 teaspoon ground cumin
• 1/2 teaspoon paprika
• 1 clove garlic, minced
• ¼ teaspoon cayenne, optional, for heat

For the Sauce:

• 3/4 cup plain Greek yogurt
• 1/4 cup olive oil
• 1/2 tablespoon white vinegar
• 1 clove garlic, minced
• ½ jalapeño pepper (remove ribs and seeds for mild heat)
• ¼ cup cilantro leaves, loosely packed
• 1/4 teaspoon onion powder
• 1/2 teaspoon coarse salt

For Topping:

• 2 cups finely shredded cabbage, or use bagged broccoli slaw or coleslaw mix
• 10-12 small corn tortillas

For the Shrimp:

1. Use paper towels to pat the shrimp dry.
2. Add to a ziplock bag along with the spices, olive oil, and lime juice.
3. Coat by tossing. While making the shrimp taco sauce, rest for 10 minutes, or place in the refrigerator for several hours until ready to use.
4. In a big skillet, heat some oil over medium-high heat. The shrimp should be added to the heated pan and cooked through and pink for two to three minutes on each side.

To make the shrimp taco sauce

1. Combine all the ingredients in a small blender or food processor and pulse until the sauce is smooth and creamy. Toss the slaw with about 1/2 cup of the sauce, coating it thoroughly.
2. Spoon some slaw and a couple shrimp into each tortilla. Add a fresh avocado, more sauce, and any preferred toppings on top.

Bean & Barley Soup

• Prep Time: 05 min
• Cooking Time: 60 min
• Servings: 4
• Serving Size: 400 g

This hearty one-pot lunch or dinner is loaded with chickpeas, butter beans, and pearl barley and is low-fat, vegetarian, and extremely healthful.

• Calories: 598 kcal
• Protein: 40.4 g
• Fat: 13.1 g
• Carbs: 82 g

• 2 tbsp vegetable oil
• 1 large onion, finely chopped
• 1 fennel bulb, quartered, cored and sliced
• 5 garlic cloves, crushed
• 200g can chickpea, drained and rinsed
• 400g cans chopped tomatoes
• 600ml vegetable stock
• 250g pearl barley
• 112g can butter beans, drained and rinsed
• 100g pack baby spinach leaves
• 450 g chicken breast
• grated parmesan to serve

1. The onion, fennel, and garlic should be cooked in the oil for 10 to 12 minutes, or until they are tender and just starting to brown.
2. The tomatoes, stock, and barley are added to the pan along with the mashed half of the chickpeas.
3. Add a can of water on top, bring to a boil, lower the heat, cover, and simmer for 45 minutes or until the barley is cooked. If the water has greatly diminished, add another can.
4. Butter beans and the leftover chickpeas should be added to the soup. After a few minutes, add the spinach and simmer for approximately a minute, or until wilted. Sprinkle Parmesan over the dish after seasoning.

Goat Cheese Omelette

• Prep Time: 05 min
• Cooking Time: 10 min
• Servings: 1
• Serving Size: 700 g

The omelette provides the recommended daily intake of biotin and vitamin B2, both of which are beneficial for the skin and hair. There is also a lot of iron, which supports the health of the bones and blood.

• Calories: 595 kcal
• Protein: 41.9 g
• Fat: 42.9 g
• Carbs: 12.5 g

• 4 eggs
• 1 handful arugula
• 2 tomatoes
• 1 tsp olive oil
• salt
• peppers
• 2 oz goat cheese

1. Put the egg whites from 2 separated eggs in a bowl (save 2 yolks for another use). Whisk everything thoroughly before adding the final 2 whole eggs.
2. Arugula should be rinsed, spun dry, and roughly chopped with a big knife.
3. tomato stems should be removed before slicing.
4. Oil a non-stick pan with a 9 1/2-inch diameter and heat it.
5. Pour in the beaten egg mixture. Add salt and pepper to taste.
6. The omelette should be cooked over medium heat (the egg should still be relatively runny) and then turned using a plate.
7. Use your fingers to scatter goat cheese over the omelette. On a plate, arrange the omelette and tomato slices. Add a little arugula. If desired, serve with whole-wheat bread.

Peanut Tofu Buddha Bowl

• Prep Time: 20 min
• Cooking Time: 15 min
• Servings: 4
• Serving Size: 390 g

A nutritious lunch or dinner that's ideal for the new year! A straightforward peanut sauce, brown rice, the best tofu, veggies, and roasted broccoli.

• Calories: 505 kcal
• Protein: 24.3 g
• Fat: 21 g
• Carbs: 58 g

• 2 cups cooked brown rice
• 1 cups shredded carrots
• 2 cups spinach leaves
• 2 cups broccoli florets
• 2 teaspoons olive oil or additional sesame oil, divided
• 1 cup chickpeas (drained and rinsed, if using canned)
• salt/pepper
• 16 oz extra firm tofu, pressed and drained

• 1–2 tablespoons toasted sesame oil
• 1/4 cup low sodium soy sauce
• 1/4 cup 100% pure maple syrup
• 2 teaspoons chili garlic sauce
• 1/4 cup creamy or crunchy peanut butter

1. Set the oven to 400 degrees Fahrenheit. Tofu should be cut into cubes and baked for 25 minutes in a single layer on a nonstick baking pan. Spray your baking sheet with cooking spray if you aren't using a non-stick one. Take out of the oven, then put in a shallow basin.
2. Sesame oil, soy sauce, maple syrup, chilli garlic sauce, and peanut butter are combined to make the sauce; whisk until creamy and smooth. While you prepare the remaining ingredients, add half the sauce to the bowl of tofu and let it marinade.
3. Add a dash of salt and pepper and 1 teaspoon of sesame or olive oil to the broccoli before tossing. Put the food in the oven, and roast for 20 minutes, or until barely soft.
4. In a sizable nonstick skillet, heat the remaining olive or sesame oil over medium heat. Add the tofu in batches and cook for 3–4 minutes, stirring occasionally, until crispy and golden brown.
5. Divide the brown rice among 4 bowls, then add 1/4 cup shredded carrots, 1/2 cup spinach leaves, 1/4 cup garbanzo beans, and a few cubes of tofu to each bowl. Add the remaining peanut sauce in a drizzle.

Ground Turkey Sweet Potato Skillet

• Prep Time: 15 min
• Cooking Time: 20 min
• Servings: 3
• Serving Size: 490 g

This Weight Watchers-approved recipe for a skillet of sweet potatoes and ground turkey is straightforward, simple, and delicious!

• Calories: 558 kcal
• Protein: 49 g
• Fat: 30.6 g
• Carbs: 31.3 g

• 1 pound ground turkey
• 1 medium onion, chopped
• 1 green onion, finely chopped
• 3 garlic cloves, minced
• ¼ cup tomato puree
• 1 medium sweet potato, peeled and cubed
• 1 cup chicken broth
• 2 teaspoons smoked paprika
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 3 cups chopped fresh spinach
• Dash crushed red pepper flakes
• 1 medium ripe avocado, peeled and sliced
• Minced fresh mint, optional

1. Cook the turkey, onion, green onion, and garlic in a large skillet over medium heat for 8 to 10 minutes, or until the veggies are soft and the turkey is no longer pink; then drain.
2. Cook and stir for another minute after adding the tomato puree.
3. Add salt, pepper, sweet potato, broth, and smoked paprika. Boiling over; turn down the heat. Sweet potatoes should be simmered, covered, for about 10 minutes while being stirred occasionally.
4. Add the spinach and red pepper flakes; stir-fry for 2 minutes, or until the kale is wilted. Serve with mint, if desired, and avocado.

Breakfast

Protein-Packed Waffles

• Prep Time: 05 min
• Cooking Time: 10 min
• Servings: 1
• Serving Size: 250 g

We enjoy these waffles because they are loaded with protein from Greek yoghurt, protein powder, and oats, as well as because you can easily add chocolate to them.

• Calories: 517 kcal
• Protein: 40.2 g
• Fat: 24 g
• Carbs: 37.9 g

• 1 egg
• 1 scoop protein powder
• ½ cup oats
• 1/4 cup plain greek yogurt
• 1/4 cup almond milk
• 1/4 tsp baking powder
• 1/4 tsp salt

1. Combine each ingredient in the blender.
2. After preheating the waffle maker, coat it with nonstick cooking spray.
3. After adding the waffle batter, cover.
4. Wait for the waffle maker to ding as you cook the waffle.
5. If desired, garnish with fresh fruit.

Tuna-Stuffed Avocados

• Prep Time: 05 min
• Cooking Time: 10 min
• Servings: 2
• Serving Size: 650 g

A useful pantry staple and convenient method to add omega-3-rich, heart-healthy seafood to your diet is canned tuna. In this dish, we pair it with avocados for a simple no-cook supper.

• Calories: 657 kcal
• Protein: 37.3 g
• Fat: 49.8 g
• Carbs: 22.9 g

• ½ cup nonfat plain Greek yogurt
• ½ cup diced celery
• 2 tablespoons chopped fresh parsley
• 1 tablespoon lime juice
• 2 teaspoons mayonnaise
• 1 teaspoon Dijon mustard
• ⅛ teaspoon salt
• ⅛ teaspoon ground pepper
• 2 (5 ounce) cans tuna, drained, flaked, skin and bones removed
• 2 avocados
• Chopped chives for garnish

1. In a medium bowl, mix the yoghurt, celery, parsley, lime juice, mayonnaise, mustard, salt, and pepper. Stir in fish well.
2. Pit avocados and cut them in half lengthwise. From each avocado half, remove about 1 tablespoon of flesh and place it in a small basin. With a fork, mash the avocado flesh that has been removed and combine it with the tuna mixture.
3. Place a heap of the tuna mixture, equal to 1/4 cup each avocado half, on top of each avocado half. If desired, add chives as a garnish.

Chicken Fajita Bowls

• Prep Time: 05 min
• Cooking Time: 20 min
• Servings: 4
• Serving Size: 280 g

These bowls of chicken fajitas are wonderful. Everything you could possibly desire, including kale, black beans, bell pepper, Greek yogurt, and more! The nicest thing is that it's served in a bowl. Which is my all-time favourite method to eat anything, if you're new here. Every day, all day, bowls.

• Calories: 652 kcal
• Protein: 38.1g
• Fat: 19.8 g
• Carbs: 84 g

• 2 teaspoons chilli powder
• 2 teaspoons ground cumin
• ¾ teaspoon salt, divided
• ½ teaspoon garlic powder
• ½ teaspoon smoked paprika
• ¼ teaspoon ground pepper
• 2 tablespoons olive oil, divided
• 1 ¼ pounds chicken tenders
• 1 medium yellow onion, sliced
• 1 medium red bell pepper, sliced
• 1 medium green bell pepper, sliced
• 4 cups chopped stemmed kale
• 1 (15 ounce) can no-salt-added black beans, rinsed
• ¼ cup low-fat plain Greek yogurt
• 1 tablespoon lime juice
• 2 teaspoons water

1. Preheat the oven to 425 degrees F and place a big rimmed baking sheet inside.
2. In a sizable bowl, combine the chilli powder, cumin, 1/2 teaspoon salt, garlic powder, paprika, and ground pepper. One teaspoon of the spice mixture should be added to a larger bowl and left aside. The remaining spice mixture in the big bowl should be incorporated with 1 Tbsp oil. Toss to coat the chicken, onion, and red and green bell peppers.
3. Take the pan out of the oven and spray it with cooking oil. On the pan, distribute the chicken mixture in a uniform layer. For 15 minutes, roast.
4. In the meantime, place the kale and black beans in a large bowl and add the remaining 1/4 teaspoon of salt and 1 tablespoon of olive oil. Toss to coat.
5. 5. Take the pan out of the oven. Chicken and veggies are stirred. Evenly distribute the greens and beans over top. Cook the chicken for an additional 5 to 7 minutes, or until it is well done.
6. In the meantime, blend the reserved spice combination with the yoghurt, lime juice, and water.
7. Four bowls should receive the chicken and veggie mixture. Serve after drizzling with the yoghurt dressing.

Breakfast

Bean Omelette

• Prep Time: 05 min
• Cooking Time: 20 min
• Servings: 4
• Serving Size: 320 g

This recipe for a bean omelette is a filling, high-protein breakfast dish with eggs, legumes, and vegetables. For a full (and utterly wonderful) lunch, top with your preferred salsa, fresh avocado slices, or sour cream.

• Calories: 449 kcal
• Protein: 25.2 g
• Fat: 23.3 g
• Carbs: 37.3 g

• 1 can (14–16oz) black beans, drained
• Juice of 1 lime
• 1⁄4 tsp cumin
• Hot sauce
• 8 eggs
• Salt and black pepper to taste
• 1⁄2 cup feta cheese, plus more for serving
• Pico de Gallo or bottled salsa
• Sliced avocado (optional)

1. In a food processor, pulse the black beans with the lime juice, cumin, and a few shakes of hot sauce until the mixture resembles refried beans. If required, add a little water to help.
2. Heat a small nonstick pan over medium heat after coating it with nonstick cooking spray, some butter, or olive oil.
3. Two eggs should be cracked into a bowl and beat with some salt and pepper.
4. The eggs should be added to the pan, stirred with a spatula, and then the cooked egg on the bottom is lifted to make room for the raw egg to slide underneath.
5. Spoon two tablespoons of feta cheese and a quarter of the black bean mixture down the centre of the omelette when it is almost completely set.
6. Use the spatula, fold over a third of the egg to cover the centre mixture. Carefully slide the omelette onto a dish, flipping it over with the spatula just before doing so to create a single, fully folded omelette.
7. To make four omelettes, repeat the process with the remaining ingredients. Add some more crumbled feta and additional pico de gallo, avocado slices, if desired, as garnish.

Shrimp with Vegetables & Orzo

• Prep Time: 05 min
• Cooking Time: 20 min
• Servings: 2
• Serving Size: 520 g

Shrimp is seasoned with a spicy spice mixture and served with whole-grain orzo, peppers, and zucchini for a tasty and quick dinner that takes only 30 minutes to prepare. Because the vegetables and shrimp are cooked in the same skillet, cleanup is also a breeze.

• Calories: 543 kcal
• Protein: 50.7 g
• Fat: 19.3 g
• Carbs: 42.3 g

• 1 pound peeled and deveined jumbo shrimp
• 1 teaspoon paprika
• ½ teaspoon garlic powder
• ½ teaspoon dried oregano, crushed
• ¼ teaspoon ground pepper
• ⅛ teaspoon cayenne pepper
• 1 cup whole-grain orzo
• 3 scallions
• 2 tablespoons olive oil, divided
• 2 cups coarsely chopped zucchini
• 1 cup coarsely chopped bell pepper
• ½ cup thinly sliced celery
• 1 cup cherry tomatoes, halved
• ½ teaspoon salt
• 2 tablespoons barbecue sauce
• Lemon wedges for serving

1. In a medium bowl, add the shrimp. In a small bowl, mix cayenne, paprika, garlic powder, oregano, and pepper. The shrimp should be covered with the spice mixture after being sprinkled with it.
2. Bring water in a big pot to a boil. To prepare orzo, follow the directions on the package; drain. Go back to the hot pot and cover it to stay warm.
3. Scallions should be cut into white and green sections as you wait. In a medium skillet over medium-high heat, warm 1 tablespoon of oil.
4. Add the zucchini, bell pepper, celery, and scallion whites. Cook, turning regularly, for about 5 minutes, or until the vegetables are crisp-tender.
5. Cook the tomatoes for an additional 2 to 3 minutes, until they are tender. The orzo and vegetables should be combined in a saucepan. Add salt and mix by tossing.
6. The remaining 1 tablespoon oil should be heated over medium heat in the same skillet. Add the shrimp and cook it for 4 to 6 minutes, flipping it once, until opaque. Pour on some barbeque sauce. For approximately a minute, cook and toss the shrimp until they are coated.
7. Along with the vegetable mixture, serve the shrimp. If preferred, serve with lemon wedges and garnish with scallion greens.

Chargrilled chilli beef with avocado

• Prep Time: 15 min
• Cooking Time: 10 min
• Servings: 4
• Serving Size: 200 g

An excellent source of iron is beef. The iron in beef aids in the production of haemoglobin, a protein that facilitates the transfer of oxygen from the lungs to the rest of the body through the blood. You run the danger of developing iron deficiency anaemia, which means your body isn't getting enough oxygen.

• Calories: 520 kcal
• Protein: 49.2 g
• Fat: 29.2 g
• Carbs: 13.8 g

• 4 x 150g lean beef rump steaks
• 1 garlic clove, crushed
• 1/3 cup (80ml) red wine
• 1 teaspoon dried chilli flakes
• 2 small avocados (about 200g each), flesh sliced
• 1/2 cup small basil leaves
• 1 Lebanese cucumber, chopped
• 1 small red onion, thinly sliced
• 1 teaspoon olive oil
• 1 1/2 tablespoons red wine vinegar

1. Put the steaks, garlic, red wine, and red pepper flakes in a bowl. Toss to evenly coat, then cover and marinate in the refrigerator for 10 minutes.
2. In the meantime, assemble the ingredients for the avocado salad in a bowl: avocado, basil, cucumber, and red onion. Toss to coat after adding the vinegar and olive oil.
3. Over medium-high heat, preheat a chargrill that has been lightly greased. Once heated, add the drained steak and cook for 5 minutes on each side until the outside is lightly charred and the interior is medium-rare. Place the steak on top of the avocado salad and divide among 4 plates.