5. Salmon with Dill and Lemon
This recipe serves 4 people.
Ingredients:
- 3 peppers chopped in big pieces
- 2 courgettes, sliced roughly
- 2 red onions into wedges
- Sprinkle olive oil
- 1 egg
- 4 salmon fillets
- The zest of one lemon
- 1 tablespoon of crushed walnuts
- 2 tablespoons of ground almonds
- Handful of finely chopped dill
This Meal Has:
- 370 calories
- 28 grams of protein
- 23 grams of fat
- 4 grams of fiber
- 14 grams of carbs
How to Prepare It:
Previously heat the oven to around 180˚ C. Place the peppers, onions, and courgettes in a dish, drizzle with olive oil and season. While you prepare the fish for cooking, you can start with the baking.
In a bowl, you need to beat the egg and mix it with dill, lemon zest, almonds, and walnuts. Season this dish with a pinch of black pepper and salt.
Take out the veggies after ten minutes and put salmon on top. Spoon the crumb mixture across the salmon and put back in the oven, leave it in the oven for about twenty minutes. Serve with roasted veggies.
6. Coq au Vin
This recipe serves 4 people.
Ingredients:
- 1 tablespoon olive oil
- 10 shallots
- 4 chicken legs
- 50 grams of pancetta or smoked lardons bacon
- 1 crushed clove of garlic
- 200 grams of sliced chestnut mushrooms
- 2 to 3 bay leaves
- 400 ml of red wine
- 2 teaspoons dried thyme
- 300 ml chicken stock
- Bouquet garni
- 1 carrot into batons
- Handful of chopped parsley
- 1 tablespoon corn flour
This Meal Has:
- 500 calories
- 40 grams of protein
- 28 grams of fat
- 2 grams of fiber
- 10 grams carbs
How to Prepare It:
Previously heat the oven to 180˚ C. Heat some oil in a large pan that is ovenproof and fry the chicken till it turns golden. Add the mushrooms, shallots, pancetta, garlic, herbs and cook for around 5 minutes.
After that throw in the corn flour. Add the stock and wine, carrot and bouquet garni. Make sure to stir well.
Transfer to the oven and let it cook for around half an hour. Scatter the chopped parsley and serve it with cauliflower mash.
Take a whole chopped cauliflower and steam it for around 8 minutes with sliced leek, drain it and mash it with one tablespoon of olive oil or two tablespoons of creme fraiche.
7. Lasagna Aubergine Style
This recipe serves 4 people.
Ingredients:
- 50 grams of chopped spinach
- 50 grams of grated Parmesan
- 100 grams of cottage cheese
- ½ pepper (red) chopped and deseeded
- 200 grams of mushrooms
- 1 crushed garlic clove
- 2 teaspoons of dried oregano
- 1 teaspoon of dried basil
- 300 ml passata
- 1 tablespoon of olive oil
- 200 grams of aubergine, sliced into strips
- 12 cherry tomatoes cut in half
- 50 grams of grated Cheddar
This Meal Has:
- 200 calories
- 14 grams of protein
- 13 grams of fat
- 3 grams of fiber
- 7 grams of fiber
How to Prepare:
Previously heat the oven to around 200˚ C. Mix some spinach, cottage, and Parmesan cheese. According to your taste, season it. Put the mushrooms and pepper in a bowl with the herbs, garlic, passata and olive oil.
Cover the bottom of a dish that is ovenproof with the veggie mixture and with only half of the tomato. Then add the sliced aubergines, as well as the cheese and spinach mix. Aubergines should be the last layer of this dish.
Cover it with foil and bake for around 30 minutes. After that, remove the foil and cover the top with some grated cheese. Return this dish in the oven for another ten minutes. Serve it with greens.
Weight Loss Recipes for Breakfast
Cereals and toast with jam will not keep you fed until lunchtime, and will just keep your blood sugar levels very high, and only a few hours later you will be very hungry.
Instead of that, you can lose weight and still enjoy an excellent, satisfying and healthy breakfast that will keep your blood sugar levels balanced.
Try experimenting with different foods that are famous for boosting your energy levels, like fish, tomatoes, avocados, eggs, mushrooms, spinach, etc.
It’s a good idea to create a meal plan that’s mostly based on foods famous across the Mediterranean Sea, which includes some dairy products that are full-fat. Some of these recipes are like this.
Instead of low-fat yogurts, you should treat yourself with creamy Greek yogurt. Greek yogurt is known for being full-fat but has a high protein count which makes it good to indulge in from time to time, because it will keep you full for longer period of time.
It is believed that a diet with dairy products does not have an impact on the cholesterol and does not lead to diabetes. You can consume coconut yogurt that is full-fat, as a non-dairy alternative. Just makes sure that is unsweetened.
Eggs are also a good idea, no matter how cooked, because they are abundant in vitamins and proteins. Stop using the instant oats and look in the market for Irish oats or oatmeal made out of unrefined steel-cut.
They keep you fed and full longer which is exactly what we’re looking for. Oats have lots of insoluble and soluble fiber, and that supports the healthy bacteria in the gut and also keeps the blood sugar down.
1. Porridge with Apples and Cinnamon
This recipe serves for 1 person.
Ingredients:
- 25 grams of rolled oats
- 175 ml of milk (semi-skimmed)
- 1 grated apple
- ½ tablespoon of ground cinnamon
This Meal Has:
- 260 calories
- 9 grams of protein
- 9 grams of fat
- 4 grams of fiber
- 38 grams of carbs
How to Prepare:
Put the oats and the milk in a pan along with cinnamon and the grated apple. Season with salt in order to enhance flavors. Boil and simmer for around five minutes. Make sure to stir so that it won’t stick.
2. Tomatoes and Kipper
This recipe serves for 1 person.
Ingredients:
- 1 smoked kipper or mackerel fillet
- 100 grams of tomatoes
- Knob of butter
This Meal Has:
- 230 calories
- 10 grams of protein
- 20 grams of fat
- 1 gram of fiber
- 3 grams of carbs
How to Prepare:
One packet of kippers needs from 2 to 3 minutes to warm in the microwave. For additional flavor, you can sprinkle with black pepper and chili flakes.
You can either microwave or grill the smoked fish with a knob of butter. Serve the fish on a bed of cooked or cold tomatoes.
3. Omelet with Mushrooms
This recipe serves for 1 person.
Ingredients:
- 80 grams of sliced mushrooms
- 2 eggs
- Knob of butter or oil
This Meal Has:
- 210 calories
- 14 grams of protein
- 17 grams of fat
- 1 gram of fibers
- 0 carbs
How to Prepare:
Fry the mushrooms with oil for about five minutes. Mix the eggs and put salt and pepper. Put some butter in a frying pan and put the eggs. After some time, turn down the heat, put the mushrooms in to cook your omelet.
You should cook it until its underside gets golden brown. Then fold the omelet in two and simply serve it.
4. Greek Yogurt with Berries, Seeds, and Nuts
This recipe serves for 1 person.
Ingredients:
- 2 large tablespoons of Greek yogurt
- 1 tablespoon of toasted nuts and seeds
- Handful of berries
This Meal Has:
- 200 calories
- 9 grams of protein
- 18 grams of fat
- 2 grams of fiber
- 5 grams of carbs
How to Prepare:
All you have to do is to assemble everything into a bowl and enjoy.
5. Avocados and Previously Baked Tomatoes
This recipe serves 2 people.
Ingredients:
- 200 grams of tomatoes (3 tomatoes)
- ½ teaspoon of dried tarragon, rosemary or oregano
- 2 ripe avocados
- 1 teaspoon of paprika
- Pinch of chili flakes (this is optional)
This Meal Has:
- 300 calories
- 4 grams of protein
- 29 grams of fat
- 8 grams of carbs
- 7 grams of fiber
How to Prepare:
Make sure the tomatoes are cut in half. Throw in some herbs, bake half an hour at 180˚ C. The avocados should be in half too, you need to take out the flesh.
Make sure to mash roughly, and top it with some baked tomatoes. In addition, you can sprinkle paprika, black pepper, and chili.
6. Mushrooms with Feta Cheese
This recipe serves for 1 person.
Ingredients:
- 60 grams of chopped spinach
- 30 grams of crumbled feta cheese
- Ground nutmeg
- 2 to 3 large flat mushrooms
- 1 tablespoon of olive oil
This Meal Has:
- 130 calories
- 7 grams of protein
- 10 grams of fat
- 2 grams of carbs
- 2 grams of fiber
How to Prepare:
Drain and clean the spinach. Put it in a bowl, mix it along with feta, pepper, and nutmeg. Take out the stalks of the mushrooms. Sprinkle with olive oil and place on baking tray. Fill with the mix of spinach that you made. Bake everything for fifteen minutes at 180˚ C.
Via: AmericanDiabetesAssociation | NIDDK | DiabetesEducator | DiabetesUK | DiabetesAustralia
