SAEDNEWS: Choosing low-calorie, nutrient-dense foods can help achieve sustainable weight loss and maintain overall health.
Healthy nutrition is one of the most important factors in successful weight loss. Nowadays, due to busy daily schedules, many people look for quick and easy meals for weight loss—foods that not only save time but are also nutritious and filling.
These four diet-friendly meals are designed for people who want to reach their ideal weight without sacrificing taste or enjoyment.
Diet chicken kebab is prepared using low-fat chicken fillet. It is marinated with simple, healthy spices and served with grilled vegetables. Low-fat chicken fillet is an excellent source of high-protein, low-calorie nutrition that helps burn body fat.
Ingredient | Quantity |
|---|---|
Chicken breast | 2 pieces |
Onion | 1 large |
Brewed saffron | 2 tbsp |
Salt & black pepper | To taste |
Olive oil | 4 tbsp |
Garlic powder & paprika | To taste |
Mushrooms | 5 large |
Potato | 1 large |
Zucchini | 2 medium |
Wash the mushrooms, onion, potato, and zucchini thoroughly. Set the mushrooms aside whole. Peel and finely slice the onion. Slice the zucchini into rings or strips. Place the potato in a small pot with water and partially boil it—do not fully cook it to avoid breaking during grilling.
Wash the chicken breasts with cold water, slice them lengthwise into two equal pieces, and lightly pound them to flatten. Season with salt, pepper, brewed saffron, garlic powder, 2 tablespoons olive oil, and sliced onions. Mix well, cover with plastic wrap, and refrigerate for 1 hour.
Heat a grill pan and grill the marinated chicken until both sides are golden. In the final 5 minutes, sprinkle paprika over the chicken.
Slice the parboiled potato evenly, season with 1 tablespoon olive oil, salt, and pepper, then grill. Season zucchini slices and whole mushrooms with salt, pepper, and olive oil, grill lightly, and serve alongside the chicken.
Diet green salad is a light, fiber-rich dish made from fresh vegetables. It is prepared without high-fat dressings and can be seasoned with healthy options such as lemon juice and olive oil. This salad is an excellent choice for weight loss and calorie control.
Ingredient | Quantity |
|---|---|
Mung beans (cooked) | 1 cup |
Zucchini | 2 |
Broccoli | 300 g |
Mint | 3 sprigs |
Parsley | 5 sprigs |
Pitted olives | ½ cup |
Olive oil | As needed |
Feta cheese | 1 cup |
Lemon juice | 2 tbsp |
Salt & pepper | To taste |
Wash and slice the zucchini into rings. Arrange on a baking tray, season with salt, pepper, and olive oil, and bake at 170°C (338°F) for 10 minutes. Turn on the grill briefly to lightly roast.
Chop broccoli and boil for 5 minutes, then immediately transfer to ice water to blanch. Drain after 5 minutes to preserve color.
Combine grilled zucchini, broccoli, cooked mung beans, chopped mint and parsley, and olives in a bowl. Add olive oil, lemon juice, salt, and pepper, and mix well. Crumble feta cheese on top before serving. Optionally, serve with vegetable salad dressing or pesto.
The vegetarian burger is one of the best choices for vegetarians. Made from legumes and fresh vegetables and served with whole-grain bread, it is low-calorie and rich in plant-based protein, helping with weight loss.
Ingredient | Quantity |
|---|---|
Red beans (cooked) | 1½ cups |
Onion | 1 medium |
Garlic | 2 cloves |
Ketchup | 2 tbsp |
Thyme | 1 tsp |
Dried oregano | 1 tsp |
Red chili pepper | A small amount |
Salt | ½ tsp |
Black pepper | ½ tsp |
Rolled oats | 1 cup |
Fresh parsley (chopped) | 1 handful |
Chicken and mushroom panini is a low-calorie, high-protein sandwich made with chicken fillet and fresh mushrooms, served with whole bread and low-fat cheese.
Ingredient | Quantity |
|---|---|
Chicken breast | 300 g |
Onion | 1 large |
Green chili pepper | 2 |
Garlic | 2 cloves |
Bell pepper | ½ |
Mushrooms | 250 g |
Pizza cheese | 200 g |
Baguette or burger buns | 4 |
Butter | 50 g |
Thousand Island dressing | 4 tbsp |
Salt, black pepper, chili flakes | To taste |
Wash and slice the chicken into strips. Season with salt, black pepper, and thyme. Heat oil in a pan over medium heat and sauté the chicken until fully cooked and golden.
Slice bell peppers and mushrooms. Remove chicken from the pan, add butter, then sauté mushrooms over high heat to prevent water release. Remove mushrooms and sauté finely chopped onion until golden. Add bell peppers and cook until soft.
Return chicken and mushrooms to the pan, mix well, add pizza cheese, and cover until melted.
Slice baguettes, spread Thousand Island dressing, fill with the mixture, and grill in a sandwich maker until crispy.
For more family health articles, visit SaedNews Health Section.
