Quick & Easy How I Meal Prep Healthy Recipes To Lose Weight

prepping meal is really great to keep you in track to stop binge eating or snacking every couple of minutes i find that it really helps because i think less about food.

less binge eating that's what i feel anyway today's meal prep includes breakfast lunch dinner and snacks it is really wholesome healthy and really yummy as well prepping meals saves a lot of time because you just prepare everything in bulk it also helps in losing weight or gaining weight if that's what you're looking for because you tend to not under eat or overeat but if you feel like having a chocolate just go for it like it's okay to have everything in moderation.

so let's get started for breakfast i'm making zucchini egg muffins you can add your favorite vegetables or bacon if you like bacon but i don't like bacon i'm just going with zucchini and capsicum we need about 9 eggs a quarter cup of almond milk or water 2 medium zucchinis and 1 capsicum season with some salt and pepper mix the eggs well and then add the shredded zucchinis and capsicum i've also oiled the tray with some olive oil then pour in the mixture and baked in the oven for 25 minutes at around 180 degrees celsius.

i normally have some sort of carbs in the morning and the carbs in the muffins is definitely not enough i've also made some overnight oats it is super easy to make and you can make it overnight before you go to bed so just make it when you feel like having it the next day i have a cup of oats each a dash of maple syrup vanilla extract and lots of almond milk i don't measure my almond milk because i like it quite liquidy i just pour those stuff in like just loads and i added a bit of chia seeds and that's it it's super easy next for lunch and dinner i'm going to roast lots of vegetables i've got three large sweet potatoes here i've added some olive oil and nothing else i like it really simple i like my sweet potatoes taste like sweet potatoes.

i don't add salt or pepper just some oil my style i like it natural i baked it in the oven for a total of 30 minutes at 200 degrees celsius and flipping them over after the first 10 to 15 minutes also got four capsicums here some asparagus and honestly just roast any vegetables that you like you can try squash broccoli and things that look roastable so while waiting for the vegetables to be cooked i'm going to cook one and a half cup of quinoa wash them and pour in about three cups of water cook until most of the liquid has been absorbed and it takes about 15 minutes then now i'm going to prep my protein dishes that's my chicken and fishes so i have some salmon here and i like my salmon really simple just some salt and pepper no oil or anything else so salmon is a pretty oily fish so i don't see a point adding oil to it because it stays pretty nice and moist.

i grill it in the oven for around 9 to 10 minutes depending on the thickness at 200 degrees celsius next i have some white fish rub some oil on it give it a good rub and half a lemon juice some ginger some salt pepper and this is going to be so yummy ginger is so good with white fish and great for bloating as well i love adding ginger to my foods drill it in the oven for 10 minutes at 200 degrees celsius as well now while waiting for the fish i'm going to stir fry some kale with garlic then i'm going to grill some chicken breast in the oven rub some oil on it i'm using olive oil some salt paprika pepper and garlic granules i love garlic granules try it out it is super simple chuck in the oven for another 10 minutes at 200 degrees celsius again next for snacks let's make some hummus to eat with pita bread or vegetables.

the exact measurements is in the description box generally i like to add more olive oil and less tahini because tahini is a little bitter for my liking and also i add a lemon some roasted garlic you can also add cumin or other spices if you like to but in case you can't tell i really like my food taste like how the food is supposed to taste like i really like the taste of chickpeas by itself so i like to keep it natural so this version has less fat than what we find in the supermarket because i substitute the oil with some almond milk and it's a lot less salty as well because all these packaged hummus are actually really really salty.

i like to make my own and just add some pink salt that's it eat it with celery carrots or cucumber if you want it lower carb but i personally love to eat hummus with pita bread it tastes so amazing guys you gotta try it so that's my meal prep for a week um yeah five days it covers breakfast lunch snacks and dinner so this makes five chica meals the chicken meal goes with sweet potatoes capsicums and asparagus and the fish meals goes with quinoa and kale i've added some sweet potatoes the white fish meals because white fish are generally lower in calories i just pack on the quinoa i didn't measure anything here at all just eyeball it so that's a total of 10 meals for five days with eight muffins and oats for breakfast and hummus for snacks add some fruits for breakfast or snacks i also like to indulge on some coconut ice cream these days as a snack it is totally okay to have some sweets here and there even if you're trying to lose weight you're not going to lose your progress because you want a scoop of ice cream it's fine.

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Salt...Breaking a Bad Habit

Eating a diet that is low in whole grains, fruit, nuts and seeds and fish oils and high in salt raises the risk of an early death, according to the huge and ongoing study Global Burden of Disease.

Too little fruit kills nearly five million people every year, and too much salt kills four million. There are three things we can do to lower our salt intake.

First...

Don’t add salt at the table. A third of us add salt to our food before even tasting it!

 

Second...

Stop adding salt when cooking. At first the food will taste bland. Two to four weeks later, however, as the sensitivity of the salt taste receptors in the mouth become more sensitive to the taste of salt in the usual concentrations. Believe it or not, after two weeks you may actually prefer the taste of food with less salt.

Finally...

Avoid processed foods that have salt added. Even if we completely stop adding salt in the kitchen and dining room but still eat processed foods with salt, it will only bring our down salt intake a small fraction (because of the high salt content in processed foods).

If you do buy processed foods, select foods that have fewer milligrams of sodium than there are calories. For example here the sodium is 720; calories are 260. 720 is greater than 260, so this has too much sodium. The reason it works is because most people get about 2,200 calories a day, so if everything you ate had more calories than sodium you’d at least get under 2,300 milligrams of sodium upper limit for healthy people under age 50.

What to use for flavor...

Some of the flavorings you can use instead of salt include pepper, onion, garlic, tomato, sweet peppers, basil, parsley, thyme, celery, lime, chilli, nettle, rosemary, smoke flavor, curry, coriander, and lemon.

Of course, the healthiest foods have no labels at all. We should also try to buy as much fresh food as we can, as it is almost impossible to come up with a diet consisting of unprocessed natural food that exceeds the strict American Heart Association guidelines for sodium reduction.

Sensational Seasonings include Pork Rub, Chicken Seasoning & Jamaican Jerk Seasoning. Our Pork Rub is completely salt -free (this comes in handy when brining, so you don't "double salt" or if you are restricted to a salt-free diet). Our Chicken Seasoning is a 'low-salt' seasonings while our Jamaican Jerk Seasoning is 'very low-salt'. These seasonings meet FDA guidelines for salt-free, low-salt and very low-salt classifications. Reducing the salt content of our seasonings allows you to get more flavoring from the seasonings without over-salting and lets you control your salt use.

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