5 Delicious & Simple Recipes For Busy Individuals Who Want To Lose Weight.

If you're thinking about losing weight, you probably know that it's much more challenging to do that when you're busy. So, here you can find a full day of recipes, that are designed for individuals who don’t have the time to cook in the kitchen for hours. Delicious, quick & effective for weight loss.?

Those recipes are also the recipes we use in our personal lives when we have a busy day full of meetings with clients, and those recipes are also used by our clients worldwide.

Let's start with the recipes,

?Breakfast?

Is breakfast the most important meal of the day?

Yes, and especially for weight loss. According to?chronobiology, the study of our body’s natural cycle, our mental, physical, and emotional states are affected by the rhythms of the sun, moon, and seasons. It seems that it comes to losing weight, calories eaten in the morning seem less fattening than calories consumed in the evening.?You can read here more deeply why it happens and the science behind it.

1?? Champions Oatmeal

I've been eating oatmeal for the last 5 years, and it's amazing. Oatmeal is basically the best, healthiest and easiest breakfast you can make. The oats are very healthy, they contain a great amount of fiber and high-quality carbs. The awesome thing is that you can make a lot of variations and versions of the oatmeal, just by changing toppings and ingredients.

How to cook a?champion's Oatmeal?

Time:?5-7 minutes

Servings:?1 serving

Ingredients:

• 3/4 cup of still-cut/ rolled oats instead of instant oats (keeps you satiated for longer)?
• 1 cup soy milk/plant milk/water (Regular milk is packed with fat & estrogen, therefore not beneficial for weight loss)
• A handful of berries of any kind, fruits or a banana.
• 1/2 a teaspoon of cinnamon (Many antioxidants. Some research suggests that it may help support blood sugar control, protect against heart disease, and reduce inflammation)
• ? a teaspoon of flaxseed (Flaxseeds help lower total blood cholesterol and low-density lipoprotein. You can find it in almost any market)

?Instructions:

1. Combine oats and milk of choice
2. Microwave – place the dish in the microwave and heat for 90-120 seconds.
3. Add fruits of choice, cinnamon & flaxseeds.
4. Stir your oatmeal to combine all ingredients.
5. Serve and enjoy!

Make sure to add at least one fruit, don’t add maple or syrups, and don’t add too many nuts/seeds.

2?? Fruit-Based Smoothie

If you’re not so hungry in the morning, healthy smoothies are a great option as well. You can easily pack many nutrients, antioxidants, and fiber into one glass!?Many of my clients are choosing this option as their go-to breakfast on hectic days. It's a great, refreshing choice!

Note: That’s the winning weight loss smoothie formula- pick the ingredients you love and enjoy!

Time: 5-7 minutes

Servings: 1 serving?

1. Liquid base:1-1.5 cups of?plant milk, for example, soy milk, almond milk, or oat milk. Soy milk would be the healthiest choice since it’s high in protein and fiber.?
2. Thickener:?Pick one: 1 frozen banana, ? avocado, ? cup frozen Mango, 100 g silken tofu, ? cup oats, Ice cubes?
3. Greens?(This part isn’t mandatory)- but adding some greens can really add a lot of health, fiber, and nutrients with practically ZERO calories. Nowadays you can find packs of pre-washed and cut greens in the supermarket to save time!?Options here (1-2 handfuls): Kale, spinach, alfalfa, lettuce?
4. Frozen Fruits:?Choose 1 cup of any frozen fruit you love. (Berries, bananas, apples, pears, mango, peaches, melons, grapes)?
5. Super Foods:?That’s where we add those superfoods, to increase the health of this dish even more! Those superfoods are very easy to find. Use 1 tbsp of Low-fat cacao, flax seeds, chia seeds, goji berries, hemp seeds, maca, spirulina, etc)?
6. Flavour boosters:?Increase health and anti-inflammatory components levels with those boosters: Cinnamon, ginger, Medjool dates, turmeric, ginger, etc

Noon Snack

If you’re a bit hungry between breakfast to lunch, you can eat?fruits as a snack. They are low in calories, satiating and full of nutrients. I eat them every day as a snack.

Pro tip: Have a stack in your house/office. When you’re shopping buy many fruits for these moments.?

?Lunch?

3?? Sweet Potato Burritos

This recipe is perfect for lunch (and even for dinner). It’s easy to prepare, satiating, and very good for weight loss! You can change some of the vegetables and sauces to your preferences and the foods available in your home. Also, usually in big cities, there are many restaurants where you can order a healthy version of it, making it easier for days when you’re busy in the office.

Time:?20 Minutes

Servings:?4 servings

Ingredients:

• 2 cups sweet potatoes, peeled and diced
• 1 cup frozen corn kernels
• 1 x 400g can of low-sodium black beans, drained and rinsed
• 1 tsp green onion, very thinly sliced
• 1 tbsp fresh lime juice
• 1 tsp chilli powder (optional)
• Freshly ground black pepper to taste
• 4 large whole-wheat tortillas, warmed
• 1 cup prepared salsa
• 2 cups shredded lettuce

Instructions:

1. Place the sweet potatoes in a medium saucepan and add water to come an inch up the sides. Place over medium-high heat and bring to a boil; cook for 5 minutes, or until the sweet potatoes are tender.
2. Add the corn and cook for 1 more minute.
3. Drain and transfer to a large bowl.
4. Add the black beans, green onion, lime juice, and chilli powder; season with pepper to taste.
5. Divide the filling among the tortillas, top with the salsa and lettuce, roll the burritos, and serve.

4 PM snack?

If you’re hungry between launch and dinner, don’t feel guilty when you have a healthy & delicious 4 pm snack.?

4?? Homemade hummus

That’s a recipe for real homemade hummus. It takes some time and effort, but it absolutely worth it! Be conscious of the tahini, since it’s high in calories. And don’t worry, it’s an acquired skill, and you’ll get better with time!

Ingredients:

● 1 can (15oz) chickpeas (garbanzo beans), drained and rinsed or 1 1/2 cups cooked?

● 4 tablespoons tahini?

● 1/4 cup water (+ 2 tablespoons as needed)?

● 1-2 garlic cloves or 1 teaspoon garlic powder juice of 1 or 2 lemons, to taste?

● 1/2 teaspoon cumin?

● 1 tablespoon roasted pine nuts, optional?

● generous pinch of Himalayan salt, or to taste

?Instructions:

1. Place all ingredients in a food processor and blend until desired consistency. Taste for flavour adding anything here and there that you like....garlic, lemon, salt, cumin.?
2. Depending on the size of your lemons or how many you used, you may like to add the extra 2 tablespoons of water for a slightly thinner consistency.?
3. Of course, taste in between and see if you need to add anything. Usually, if you'll add more tahini it will be a more firm texture and it will last longer in the fridge, if you'll put more chickpeas it will have a deeper taste but the texture will be more light.
4. Toppings that you can use: my favourite is sauteed mushrooms with onions, (you can do that without oil of course) with some soy sauce, black pepper, and cumin.
5. Another hint- save a cup of cooked chickpeas, and add them on top of the hummus dish when you serve. It's delicious!
6. Serve hot with a slice of whole pita bread or rye/whole wheat bread.

• If closed in a good container, it could last up to one week in the refrigerator.

Dinner

Dinner should be lighter than breakfast & lunch, because of the?chronobiology principle we discussed in the beginning.

“Breakfast like a king; lunch like a prince; dinner like a pauper.”

5?? Delicious Lentil Soup

This is an easy recipe, using one pot only!

Ingredients:

• 2 small onions, finely chopped
• 2 carrots, finely chopped
• 6 small white potatoes, finely chopped
• 500-gram bag of brown lentils
• 350-gram can fire roasted tomatoes, diced
• 8 cups vegetable broth or water
• 1-2 cups finely chopped spinach
• salt and pepper to taste

Instructions:

• Combine all ingredients, except the spinach, and cook on low for 2 hours. Add the spinach about 5 minutes before the soup is done. Season to taste with salt and pepper.
• Store leftovers covered in the refrigerator for up to 5 days or in the freezer for up to 1 month. Reheat on the stovetop and add more vegetable broth to rehydrate as needed.

6?? Israeli salad

This salad recipe from Israel is versatile, tasty & full of nutrients. This salad is present in most Israeli dinner houses.?

Ingredients:

• 2 cups diced cherry tomatoes
• 2 cups diced cucumber
• ? cup diced red bell pepper, optional
• ? cup red onion, diced
• ? cup finely chopped mint
• ? cup finely chopped parsley
• 2 Tablespoons fresh lemon juice
• 1-2 Tablespoons extra virgin olive oil
• Sea salt, to taste

?Instructions:

1. Combine all ingredients together in a large bowl. Season with salt to taste. Refrigerate until ready to serve.
2. Enjoy!

We hope you enjoyed those special recipes!

Bon appetite!