Losing Weight Recipes

Dieting practice is done mostly for losing weight, especially in those who are overweight or obese.

Generally there are four categories of dieting practices to promote losing weight, i.e. low-fat, low-carbohydrate, low-calorie, and very low calorie. Despite the macronutrients emphasized there are relatively no difference results. A study shows that lowering calories – no matter how it’s done – is the key to losing weight. Limiting the calories you consume and burning off more with exercise is the way to do it.

Although the calories are limited, the losing weight diet you consume should be balanced and complete. Choose healthier food selections like fruits, vegetables, whole grain cereals, beans, low or nonfat dairy products, low fat meats, fish and skinless poultry; avoid foods that are high in fat and sugars.

Here is a sample of a 1400 calories losing weight diet plan, along with the recipes from shapefit.com:

Breakfast
	Amount	Item	Calories
	1 cup	Milk – 1%	102
	1/16 recipe	Lemon-Almond Loaf	129
	Total:		231
AM Snack
	1 piece	MetRx Bar	320
	Total:		320
Lunch
	1/6 recipe	Baked Potatoes with Vegetables	296
	12 ounces	Coca cola- diet with caffeine	0
	Total:		296
PM Snack
	¼ recipe	Fruit Parfait	271
	Total:		271
Dinner
	¼ recipe	Spice Seafood Stew	204
	½ cup	Rice – White, Cooked, Steamed	82
	Total:		286
	Grand Total:		1404

Here are the recipes:

Lemon-Almond Loaf

Ingredients:

Low-fat cooking spray

1-3/4 cups all purpose flour

1/2 cup sugar

2 teaspoons baking powder

1/4 teaspoon salt

1 medium-sized egg, beaten

1 cup low-fat milk

1/4 cup vegetable oil

2 teaspoons grated lemon peel

1 tablespoon fresh squeezed lemon juice

1/3 cup almonds, chopped

Directions:

1. Preheat oven to 350º

2. Mix flour, sugar, baking powder and salt in a bowl then set aside.

3. Whisk egg, milk, vegetable oil, lemon peel and juice in another bowl, pour it to the flour mixture then stir until thoroughly moistened. Add almonds and mix until combined.

4. Pour batter in an 8 x 4 x 2-inch sprayed loaf pan.

5. Bake for about 45-50 minutes. Cool for about 10 minutes then turn out of pan and let cool completely before serving.

Baked Potatoes with Vegetables

Ingredients:

6 russet potatoes

1 -- 5.75 oz. can of black, pitted large olives

4-5 green onions

2-3 carrots

8 oz. of vegetarian chili

1 bunch broccoli, cut and lightly cooked in microwave or steamed

1 cup cheddar cheese, shredded

8 oz. nonfat yogurt (or sour cream)

Directions:

1. Preheat oven to 375o F.

2. Wash potatoes and poke with a fork 4-5 times. Wrap in foil or place on a cookie sheet.

3. Oven for 45-60 minutes.

4. Chop olives and green onions and grate carrots.

5. Heat chili briefly in microwave or on stove top until warm.

6. Slice open and garnish potatoes with olives, carrots, onions, broccoli, cheddar cheese, yogurt or sour cream, chili and salsa

Fruit Parfait

Ingredients:

1 cup apples, chopped

1 cup strawberries, sliced

1 banana, sliced

1 cup low-fat yogurt

1 cup low-fat granola

1/2 cup raisins

Directions:

Layer the ingredients in a glass starting with a kind of fruit, then another fruit, then the yogurt, then some granola, again another fruit, and top with raisins.

Spicy Seafood Stew

Ingredients:

8 oz. fresh or frozen scallops

8 oz. fresh or frozen shrimp, peeled and de-veined with tails intact

8 oz. fresh mussels in shells, beards removed

1 tablespoon vegetable oil

4 cloves garlic, chopped

1 cup onion, chopped

1 teaspoon ground cumin

1/2 teaspoon ground cinnamon

1/4 teaspoon ground red pepper

1 cup fish or vegetable broth

1 cup tomatoes, chopped

1/8 teaspoon ground saffron

1/4 cup cilantro, chopped

Directions:

1. Thaw scallops and shrimp if frozen then rinse and pat dry.

2. Scrub mussels, soak in salt water (2 cups water and 3 tablespoons salt) for 15 minutes. Drain, rinse and repeat twice.

3. Heat oil in a large saucepan then sauté garlic and onion until tender.

4. Stir in cumin, cinnamon, ground red pepper and cook for 1 minute, stirring constantly.

5. Add broth, tomatoes, saffron and bring to boiling.

6. Add scallops, shrimp and mussels. Return to boiling then reduce heat and simmer, covered for 5 minutes or until mussel shells open

7. Garnish with cilantro and serve.