Figuring out how many calories each of the ingredients in your food come with can be a daunting task. It's easier to just use recipes that have their calorie count already specified.
It's not always easy to find recipes that are both tasty, healthy and low on calories. So we've made this list to help.
A regular, healthy diet would have you eating about 2000 calories per day, on average. That's a good number to keep you healthy and stop you from putting on more pounds.
But if you want to lose weight, simply set a few days aside in which you lower your calorie intake by a manageable number. So now, let's talk about those specific days - the days when you want to cut down on calories.
By using the recipes I'm going to list below, you can cut down to as much as 600 calories for a day. If you need help setting up and keeping track of your daily challenges, you can use our app, Evolve, which we've specifically designed for this purpose.
Now let's start with the recipes. First in our list of simple, healthy and quick recipes is...
The Bean Burgers
Calories per portion: 459
Preparation time: 20 minutes
Cooking time: 20 minutes
1-cal cooking oil (coconut oil, PAM, olive oil)
½ red onion
4 spring onions
2 cloves garlic
1 large red chilli
2 tsp Mexican or Cajun spice mix
1½ x 400g tins mixed beans, drained and rinsed
1 egg, beaten
50g fresh breadcrumbs
2 tbsp chopped fresh coriander leaves
juice of ½ lime
75g low-fat feta cheese
80g reduced-fat halloumi cheese
salt and pepper
1 toasted seeded granary burger bun
1 tbsp low-fat guacamole
10g rocket leaves
1. Spray a non-stick frying pan with a little cooking oil. Add the onion and spring onions, season with salt and pepper and fry over a low heat for about 5 minutes, until softened but not colored.
2. Add the garlic, chilli and Cajun spice, and then fry for 2–3 minutes. Tip into a bowl, add the beans and roughly mash.
3. Leave to cool slightly, then add the egg, breadcrumbs, coriander and lime juice. Season well, and then mix to combine. Gently stir in the crumbled feta.
4. Wet your hands lightly, and then shape the mixture into 4 large patties. Chill in the fridge for 20 minutes to firm up.
5. Preheat the grill to medium. Spray a little more cooking spray in a grill proof frying pan and heat over a medium heat. Add the burgers and fry for 3–4 minutes on each side, until golden brown. Top each burger with a slice of halloumi, then cook under the grill for 3–4 minutes, until the cheese is bubbling and melted.
6. Serve in toasted buns topped with guacamole, rocket leaves and sliced tomatoes, if desired.
Read more at http://www.marieclaire.co.uk/life/health-fitness/5-2-diet-recipes-what-can-you-eat-on-the-fasting-days-124375#o7gJfKzy1QuQuZrP.99
49 calories per portion
Preparation time: 1 hour
Cooking time: 20 minutes
250g wheat to quibe
2 tablespoons flaxseed, beat in a blender with 3 tablespoons of water soup
3 large carrots
1 cup (tea) of chopped parsley
2 tablespoons (soup) of chopped mint
1 tablespoon (soup) olive oil
Salt to taste
1. Soak the wheat in water for at least 30 minutes. Drain and press to extract all the water.
2. Grate the carrots using a fine grater. Then mix the wheat, carrots, flaxseed beat, parsley, mint and salt.
3. Add olive oil to smooth out the mixture. Next, grease a baking sheet with oil.
4. Spread the dough over the baking sheet. On the surface, use a knife to create a bunch of square-shaped scratches.
5. Bake for 20 minutes in a preheated oven.
Zucchinis STUFFED WITH TOMATO AND CHEESE
93 calories per portion
Preparation time: 30 minutes
Cooking time: 40 minutes
4 tablespoons of olive oil
2 medium tomatoes, peeled and chopped
2 garlic cloves crushed
1/2 cup (tea) of chopped parsley
1/2 cup (tea) white wine
1 cup (tea) of white cheese (or soy cheese) chopped in cubes
Salt to taste
1. Cut the zucchinis in half, lengthwise, and carefully remove the pulp.
2. Heat up oil in a pan; add the zucchinis and sauté for 5 minutes or until they begin to soften. Remove from heat.
3. In the same pan, add the tomatoes, garlic and parsley and sauté for 1 minute. Add the wine and leave on high heat for 10 minutes or until almost dry.
4. Adjust the salt and remove from heat. Fill the zucchini with the prepared braise.
5. Bake in moderate oven, preheated, for 30 minutes or until the zucchinis get soft.
6. Remove from oven, put the cheese cubes on top and place back in the oven for another 10 minutes or until browning. Serve right away.