How to Cook Delicious Meals: 12 Sustainable Weight Loss Recipes

How to Cook Delicious Meals: 7 Sustainable Weight Loss Recipes That You Should Try. Cooking your meals is one of the best ways to control your weight, as you can choose the ingredients, portions, and quality of your food and avoid the extra calories, fat, sugar, and salt often found in restaurants or processed food. However, cooking your meals does not mean you must compromise on taste, variety, or satisfaction. You can still enjoy a healthy and delicious meal that is filling and easy to make with some simple tips and tricks. Here are 7 recipes you can try at home to help you achieve your weight loss goals while satisfying your taste buds.

1. How to Cook Delicious Meals: Chicken and Vegetable Stir-Fry Recipe

This is a quick and easy recipe that you can make with any vegetables and protein that you have on hand. You can also customize it with your favorite sauce and spices to suit your preferences.

• Cut 1 pound of boneless, skinless chicken breast into bite-sized pieces, and season with salt, pepper, and garlic powder.
• Heat 1 tablespoon of oil in a large skillet over high heat, and cook the chicken for about 15 minutes, stirring occasionally, until golden and cooked through. Transfer to a plate and keep warm.
• In the same skillet, heat another tablespoon of oil and add 4 cups of chopped vegetables, such as broccoli, carrots, bell peppers, mushrooms, snow peas, and onions. Stir-fry for about 10 minutes, until crisp-tender.
• In a small bowl, whisk together 1/4 cup of low-sodium soy sauce, 2 tablespoons of honey, 2 teaspoons of cornstarch, 1 teaspoon of ginger, and 1/4 teaspoon of red pepper flakes. Pour over the vegetables and bring to a boil, stirring to coat. Cook for about 2 minutes, until slightly thickened.
• Return the chicken to the skillet and toss to combine. Serve over brown rice or quinoa, or enjoy it as it is.

!Chicken and Vegetable Stir-Fry

2. How to Cook Delicious Meals: Fixing A Greek Salad with Grilled Salmon, a Great Sustainable Weight loss Recipe

This is a refreshing and nutritious recipe that you can make with fresh or canned salmon and a variety of vegetables and herbs. You can also make the dressing ahead of time and store it in the fridge to save time and enhance the flavor.

• Preheat a grill or a grill pan over medium-high heat, and spray with cooking spray. Season 4 salmon filets with salt, pepper, and oregano, and grill for about 4 minutes per side, until flaky and opaque.
• In a large bowl, toss together 4 cups of chopped romaine lettuce, 2 cups of halved cherry tomatoes, 1 cup of sliced cucumber, 1/4 cup of sliced red onion, 1/4 cup of pitted kalamata olives, and 1/4 cup of crumbled feta cheese.
• 1/2 teaspoon salt, 1/4 teaspoon black pepper, 1 teaspoon dried oregano, 3 tablespoons lemon juice, 2 teaspoons honey, and 1/4 cup olive oil should all be combined in a small bowl. Drizzle over the salad and toss to coat.
• Divide the salad among four plates, and top each with a salmon filet. Sprinkle with some chopped parsley or mint, if desired.

!Greek Salad with Grilled Salmon

3. How to Cook Delicious Meals: Vegetable and Bean Soup Recipe for Sustainable Weight Loss

This is a hearty and comforting sustainable weight loss recipe that you can make with any beans and vegetables that you like. You can also add some pasta, rice, or quinoa to make it more filling and satisfying and enhance your weight loss journey

• Heat 2 tablespoons of oil in a large pot over medium heat, and sauté 1 chopped onion, 2 minced garlic cloves, 2 diced carrots, and 2 diced celery stalks for about 10 minutes, until soft and translucent.
• Add 6 cups of low-sodium vegetable broth, 2 bay leaves, 1 teaspoon of dried thyme, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper, and bring to a boil. Reduce the heat and simmer for about 15 minutes, until the vegetables are tender.
• Stir in 2 cups of cooked or canned white beans, drained and rinsed, and 2 cups of chopped spinach or kale. Cook for another 10 minutes, until the greens are wilted and the beans are heated through.
• Discard the bay leaves and season with more salt and pepper, if needed. Serve with some grated parmesan cheese or nutritional yeast, if desired.

!Vegetable and Bean Soup

4. Turkey and Vegetable Meatloaf

This is a lean and moist recipe that you can make with ground turkey and a lot of vegetables to add flavor and fiber. You can also make it ahead of time and freeze it to reheat and enjoy later.

• Preheat the oven to 375°F and spray a 9×5-inch loaf pan with cooking spray. In a large bowl, combine 1 pound of ground turkey, 1/2 cup of grated zucchini, 1/2 cup of grated carrot, 1/4 cup of minced onion, 1/4 cup of oatmeal, 1/4 cup of ketchup, 1 egg, 2 teaspoons of Worcestershire sauce, 1 teaspoon of dried parsley, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper. Mix well and transfer to the prepared pan, shaping it into a loaf.
• In a small bowl, stir together 2 tablespoons of ketchup, 1 tablespoon of brown sugar, and 1 teaspoon of mustard. Spread over the top of the meatloaf and bake for 45 to 50 minutes, until cooked through and the internal temperature reaches 165°F.
• Let the meatloaf rest for 10 minutes before slicing and serving with some mashed potatoes or cauliflower and some steamed green beans or broccoli.

!Turkey and Vegetable Meatloaf

5. Roasted Vegetable and Hummus Wrap

This is a simple and satisfying recipe that you can make with any vegetables and hummus that you have on hand. You can also use tortillas, pita bread, lettuce leaves, or nori sheets to wrap your filling.

• Enjoy your wraps as they are, or with some yogurt, salsa, or tahini sauce, if desired.
• Preheat the oven to 425°F and line a baking sheet with parchment paper. Cut 2 cups of vegetables, such as bell peppers, zucchini, eggplant, mushrooms, and onions, into bite-sized pieces and toss with 2 tablespoons of oil, salt, pepper, and your favorite herbs and spices. Spread in a single layer on the prepared baking sheet and roast for 25 to 30 minutes, until tender and browned, flipping halfway through.
• Warm 4 whole wheat tortillas in the microwave or on a skillet, and spread 1/4 cup of hummus on each. Top with the roasted vegetables and some baby spinach or arugula, if desired. Fold or roll the tortillas, and cut them in half.

!Roasted Vegetable and Hummus Wrap

6. Banana and Peanut Butter Smoothie

This is a creamy and delicious recipe that you can make with just four ingredients and enjoy as a breakfast or snack. You can also add some protein powder, flaxseed, cocoa powder, or cinnamon to boost the nutrition and flavor.

• Peel and chop 2 ripe bananas, and freeze them in a ziplock bag for at least 2 hours or overnight.
• In a blender, combine the frozen bananas, 1 cup of unsweetened almond milk, 1/4 cup of natural peanut butter, and 1 teaspoon of vanilla extract. Blend until smooth and creamy, adding more milk if needed to adjust the consistency.
• Pour into two glasses and enjoy your smoothie, or top with some granola, nuts, seeds, or chocolate chips, if desired.

!Banana and Peanut Butter Smoothie

7. Apple and Cinnamon Oatmeal

This is a warm and cozy recipe that you can make with just a few ingredients and enjoy as breakfast or dessert. You can also use any fruit and nuts that you like to vary the taste and texture.

• In a small saucepan, bring 2 cups of water to a boil and add 1 cup of rolled oats, 1/4 teaspoon of salt, and 1/4 teaspoon of cinnamon. Reduce the heat and simmer for about 15 minutes, stirring occasionally, until the oats are soft and creamy.
• Stir in 2 tablespoons of maple syrup and 1 teaspoon of vanilla extract, and divide the oatmeal among two bowls.
• Top with 1 chopped apple and 2 tablespoons of chopped walnuts, and enjoy your oatmeal, or drizzle with some almond butter or honey, if desired.

How to Cook Great Meals for Sustainable Weight Loss on a Low Budget

Losing weight does not have to be expensive or boring. You can still enjoy delicious and satisfying meals that are healthy, easy, and affordable with some simple tips and tricks. Here are 5 low-budget, great-tasting recipes that you can try at home that will help you achieve your weight loss goals while saving money and time.

8. Egg and Vegetable Frittata

This is a versatile and filling recipe that you can make with any eggs and vegetables that you have on hand. You can also customize it with your favorite cheese and herbs to suit your preferences.

• Preheat the oven to 375°F and spray a 9-inch pie dish with cooking spray. In a large bowl, whisk together 8 eggs, 1/4 cup of milk, salt, pepper, and your favorite herbs, such as parsley, basil, or oregano.
• In a large skillet over medium-high heat, heat 2 tablespoons of oil and sauté 4 cups of chopped vegetables, such as onion, garlic, spinach, mushroom, tomato, and bell pepper, for about 15 minutes, until soft and tender.
• Transfer the vegetable mixture to the prepared pie dish and sprinkle with 1/2 cup of shredded cheese, such as cheddar, mozzarella, or feta.
• Pour the egg mixture over the cheese and vegetables, and bake for 25 to 30 minutes, until set and golden.
• Cut into wedges and serve, or store in the fridge for up to 3 days or in the freezer for up to 3 months.

Egg and Vegetable Frittata

9. Lentil and Vegetable Curry

This is a hearty and flavorful recipe that you can make with any lentils and vegetables that you like. You can also use canned or dried lentils, depending on your availability and budget.

• In a large pot over medium-high heat, heat 2 tablespoons of oil and fry 1 chopped onion, 2 minced garlic cloves, 1 tablespoon of grated ginger, and 2 teaspoons of curry powder for about 10 minutes, until soft and fragrant.
• Add 4 cups of vegetable broth, 2 cups of lentils, 2 cups of chopped tomatoes, 1 teaspoon of salt, and 1/4 teaspoon of black pepper, and bring to a boil. Reduce the heat and simmer for about 20 minutes, until the lentils are tender.
• Stir in 2 cups of chopped vegetables, such as cauliflower, carrot, potato, green beans, and peas, and cook for another 10 minutes, until the vegetables are cooked through.
• Stir in 1/4 cup of coconut milk and 2 tablespoons of chopped cilantro, and season with more salt and pepper, if needed.
• Serve over brown rice or naan bread, or enjoy as it is.

!Lentil and Vegetable Curry

10 Chicken and Vegetable Soup

This is a comforting and nutritious recipe that you can make with any chicken and vegetables that you have on hand. You can also use fresh or frozen chicken and vegetables, depending on your preference and convenience.

• In a large pot over medium-high heat, heat 2 tablespoons of oil and cook 1 pound of boneless, skinless chicken breast, cut into bite-sized pieces, for about 15 minutes, stirring occasionally, until golden and cooked through. Transfer to a plate and keep warm.
• In the same pot, heat another 2 tablespoons of oil and sauté 1 chopped onion, 2 minced garlic cloves, 2 diced carrots, and 2 diced celery stalks for about 10 minutes, until soft and translucent.
• Add 6 cups of chicken broth, 2 bay leaves, 1 teaspoon of dried thyme, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper, and bring to a boil. Reduce the heat and simmer for about 15 minutes, until the vegetables are tender.
• Stir in 2 cups of chopped vegetables, such as zucchini, corn, green beans, and parsley, and 2 cups of cooked or canned white beans, drained and rinsed. Cook for another 10 minutes, until the vegetables and beans are heated through.
• Return the chicken to the pot and stir to combine. Discard the bay leaves and season with more salt and pepper, if needed.
• Serve with some crusty bread or crackers, or enjoy it as it is.

!Chicken and Vegetable Soup

This is a refreshing and satisfying recipe that you can make with any tuna and vegetables that you have on hand. You can also use canned or fresh tuna and whole wheat or gluten-free pasta, depending on your dietary needs and preferences.

11. Tuna and Vegetable Pasta Salad

• Cook 8 ounces of pasta according to the package directions until al dente. Drain and rinse under cold water, and transfer to a large bowl.
• In a small bowl, whisk together 1/4 cup of mayonnaise, 2 tablespoons of plain yogurt, 2 tablespoons of lemon juice, 1 teaspoon of Dijon mustard, salt, and pepper to make the dressing.
• Add 2 cans of drained and flaked tuna and 4 cups of chopped vegetables, such as celery, cucumber, tomato, red onion, and bell pepper, to the pasta bowl and toss to combine.
• Drizzle the dressing over the salad and toss to coat. Refrigerate for at least an hour, or overnight, to let the flavors meld.
• Serve with some lettuce leaves or whole wheat bread, or enjoy it as it is.

!Tuna and Vegetable Pasta Salad

12. Oatmeal and Fruit Breakfast Bars

This is a delicious and convenient recipe that you can make with any oatmeal and fruit that you have on hand. You can also use fresh or frozen fruit and add some nuts, seeds, or chocolate chips to enhance the taste and texture.

• Preheat the oven to 350°F and spray a 9×13-inch baking dish with cooking spray. In a large bowl, stir together 3 cups of rolled oats, 1/4 cup of brown sugar, 1 teaspoon of baking powder, 1/2 teaspoon of salt, and 1/4 teaspoon of cinnamon.
• In another bowl, whisk together 2 eggs, 1 1/2 cups of milk, 1/4 cup of melted butter, 1 teaspoon of vanilla extract, and 1/4 teaspoon of almond extract.
• Pour the wet ingredients over the dry ingredients and stir to combine. Fold in 2 cups of chopped fruit, such as apples, bananas, berries, peaches, or pears.
• Spread the batter evenly in the prepared baking dish, and bake for 25 to 30 minutes, until golden and set.
• Cut into bars and serve, or store in the fridge for up to 5 days or in the freezer for up to 3 months.