15 Healthy Eating Recipes For Beginners Weight Loss Diet Plans
Are you looking for a proven diet plans for weight loss? I have compiled here the best 15 healthy eating recipes for beginners weight loss diet plans.
As we all know losing weight takes more than just workouts or exercises. Combining your workout plans with proven diet plans, will give you a result that last. In addition to planning your next workout, you’ll also want to follow the 15 healthy eating recipes for beginners weight loss diet plans we have below. This is more than a diet – it’s a plan for life. Enjoy it!
15 Healthy Eating Recipes For Beginners Weight Loss Diet Plans
1. Classic Carrot Cake Recipe
Ingredients:
- 1 can (8 ounces) unsweetened crushed pineapple
- 4 large eggs
- 2 cups shredded carrots (about 4 medium)
- 1 cup sugar
- 1 cup packed brown sugar
- 1 cup canola oil
- 2 cups all-purpose flour
- 2 teaspoons baking soda
- 2 teaspoons ground cinnamon
- 1/4 teaspoon salt
- 3/4 cup chopped walnuts
- FROSTING:
- 2 packages (8 ounces each) cream cheese, softened
- 1/4 cup butter, softened
- 2 teaspoons vanilla extract
- 1-1/2 cups confectioners’ sugar
Directions:
- Preheat oven to 350°. Grease a 13×9-in. baking dish.
- Drain pineapple, reserving 2 tablespoons juice (discard remaining juice or save for another use). In a large bowl, beat eggs, carrots, sugars, oil, drained pineapple and reserved juice until well blended. In another bowl, whisk together flour, baking soda, cinnamon and salt; gradually beat into carrot mixture until blended. Stir in walnuts. Transfer to prepared dish.
- Bake until a toothpick inserted in center comes out clean, 35-40 minutes. Cool completely on a wire rack.
- For frosting, in a large bowl, beat cream cheese and butter until smooth. Beat in vanilla. Gradually beat in confectioners’ sugar. Spread over cake.
2. Creamy Sun-dried Tomato Chicken
Ingredients:
- 1/4 cup Unmodified Potato Starch (or Tapioca Starch or Corn Starch if you don’t eat Paleo)
- 1 Tbsp Real Salt
- 1 tsp Freshly Ground Pepper
- 8 Chicken thighs (bone-in, skin removed)
- 3 Tbsp Extra Virgin Olive Oil (divided)
- 1 Yellow Onion (Sliced thinly)
- 3/4 cup Sliced Sun-dried Tomatoes (not packed in oil)*
- 1 Tbsp Garlic (minced)
- 1 tsp Italian Seasoning (oregano, thyme, parsley)
- large pinch Red Pepper Flakes
- 13.5 oz can Coconut Milk
- 1 cup Chicken Stock (or Broth)
- Basil (shredded, to top)
Instructions:
- Mix together the potato or tapioca starch, salt, and pepper in a medium sized bowl. Toss the chicken thighs in the mixture until fully coated.
- Preheat oven to 400 degrees F
- Heat 2 T. of the Olive Oil in a large oven-proof frying pan or ceramic coated dutch oven. Add the chicken, four pieces at a time, and brown on each side. When the chicken is all browned, remove it and set it aside.
- Add the remaining 1 T. of oil to the pan and heat to medium/high. Add the sliced onion and saute for 2 minutes. Add the sun-dried tomatoes, garlic, Italian Seasoning, and red pepper and saute for another 30 seconds.
- Add the coconut milk and chicken broth and bring to a boil.
- Add the chicken back into the sauce, scooping the onions and tomatoes over the top of the chicken. Try to fit the chicken in a single layer, if possible.
- Cover pan with a lid (make sure it is oven safe) and place it in the oven. Cook for 45 minutes at 400 degrees. After 45 minutes, reduce the heat to 300 and cook for another 20 minutes.
- Remove from the oven and top with shredded basil just before serving.
Notes:
Recipe calculated using 1 chicken thigh per person. On average, 8 chicken thighs with bones will weight about 3 pounds, much of which is bone. I calculated this recipe for 8 servings. So if you eat a different amount, say 2 chicken thighs, then double the nutrition facts.
You may also use chicken thighs without the bones, chicken breasts or chicken tenders. The cooking time will be slightly less. Set a timer for 20 minutes earlier than the recipe states and check for doneness every few minutes until the chicken is cooked through.
* If you can only find sun-dried tomatoes in oil, just do your best to pat off the oil with paper towels before adding or leave the equivalent amount of olive oil from the recipe.
3. Healthy Paleo Banana Bread
Ingredients:
1 cup + 1 tbsp (250g/2 medium bananas) ripe mashed banana
2 1/2 tbsp (50g) honey
2 tsp (10ml) vanilla extract
3 1/2 tbsp (50g) butter or coconut oil, melted
1/4 cup (60g) unsweetened applesauce
4 eggs (~200g)
1/2 cup (55g) coconut flour
1/2 cup (50g) almond meal
3/4 tsp baking soda
Instructions:
- Preheat your oven to 170C/340F.
- Grease and line a small loaf tin and set aside.
- In a medium mixing bowl, mash your bananas and add in your honey, vanilla, melted butter/coconut oil, applesauce and eggs.
- Mix in your coconut flour, baking soda and almond meal and allow to sit for two minutes. The mix will look really runny at first, but the coconut flour will soon absorb the liquid and form a thicker batter. It’s more of a pancake batter consistency than a thick cake batter, however, if your mix is extremely liquidy, add in coconut flour one teaspoon at a time (I don’t recommend doing this unless your coconut flour is not very absorbent – if you use this coconut flour you’ll have a perfect batter!)
- Pour your banana bread mixture into your prepared loaf tin and bake for 40 minutes to an hour (keep an eye on it – cooking times will depend on your pan size) or until your loaf is cooked through and a skewer inserted into the middle removes clean.
- If your banana bread is browning too quickly but isn’t cooked in the middle, cover it with foil.
- Allow to cool completely before slicing.
- We find this banana bread keeps best in a sealed container in the refridgerator and it will keep for up to a week. You can also freeze the slices by wrapping the slices individually and storing them in a sealed zip lock bag in the freezer.
4.Coconut Flour Chocolate Chip Cookies
Ingredients:
- ⅔ cup (75g) coconut flour
- 1 tsp xanthan gum
- ½ tsp baking soda
- ½ tsp salt
- 2 tbsp (28g) unsalted butter or coconut oil, melted and cooled slightly
- 2 large egg whites, room temperature
- 1 tbsp (15mL) vanilla extract
- 1 tbsp (10g) SweetLeaf stevia powder
- 3 tbsp (40g) Truvia
- 2 tbsp (30g) granulated Swerve
- 6 tbsp (90mL) unsweetened vanilla almond milk, room temperature
- 2 tbsp (30g) dark chocolate chips
- 1 ½ tbsp (21g) miniature chocolate chips
Instructions:
- In a small bowl, whisk together the coconut flour, xanthan gum, baking soda, and salt. In a separate bowl, whisk together the butter or coconut oil, egg whites, and vanilla. Stir in the SweetLeaf, Truvia, and Swerve. Mix in the milk. Add in the coconut flour mixture, stirring until just incorporated. Fold in the dark chocolate chips and 1 tablespoon of miniature chocolate chips. Let the cookie dough rest for 10 minutes.
- Preheat the oven to 350°F, and line a baking sheet with a silicone baking mat or parchment paper.
- Drop the cookie dough into 12 scoops onto the prepared baking sheet. Moisten your hands, and gently shape into rounded mounds. Flatten to your desired thickness and width. Gently press the remaining miniature chocolate chips into the tops. Bake at 350°F for 9-10 minutes. Cool on the baking sheet for 10 minutes before transferring onto a wire rack.
Notes: Moistening your hands while shaping the cookie dough will help it stick together and prevent it from cracking too much.
5. Clean Eating Guacamole Recipe
Ingredients:
- 4 medium avocados
- 1 medium lemon or lime (juice only)
- 1 tbsp. garlic powder
- 1 tbsp. onion powder
- 1/2 tsp. salt
Instructions:
- Remove skins, and place avocados in a large mixing bowl, along with all other ingredients.
- Mash all ingredients together until you reach your desired consistency.
6. Clean Eating Saturday Morning Waffles Recipe
Ingredients:
- 2 cups white whole wheat flour
- 2 tsp. baking powder
- 2 large eggs
- 3 cups milk (any kind)
Instructions:
- In a medium sized mixing bowl, whisk together all ingredients until smooth. Cook in your waffle maker to appliance directions.
7. Small-Batch Lemon Blueberry Muffins
Ingredients:
- 1 cup (120g) whole wheat pastry flour
- ½ tsp baking powder
- ¼ tsp baking soda
- ⅛ tsp salt
- 1 tbsp (5g) lemon zest (about 1 medium lemon)
- ½ tbsp (7g) coconut oil or unsalted butter, melted and cooled slightly
- 1 large egg white, room temperature
- 1 tsp vanilla extract
- ¼ cup (60mL) agave
- ¼ cup (60g) plain nonfat Greek yogurt
- 2 tbsp (30mL) lemon juice (about half of 1 medium lemon)
- 2 tbsp (30mL) nonfat milk
- ¾ cup (125g) fresh blueberries
Instructions:
- Preheat the oven to 350°F, and lightly coat 6 muffin cups with nonstick cooking spray.
- In a small bowl, whisk together the flour, baking powder, baking soda, salt, and lemon zest. In a separate bowl, whisk together the coconut oil, egg white, and vanilla. Stir in the agave and Greek yogurt, mixing until no large lumps remain. Stir in the lemon juice. Alternate between adding the flour mixture and milk to the egg mixture, beginning and ending with the flour, and stirring until just barely incorporated. Gently fold in the blueberries.
- Divide the batter into the prepared muffin cups. Bake at 350°F for 20-22 minutes, or until the tops feel lightly firm to the touch. Cool in the pan for 10 minutes before carefully transferring to a wire rack.
Notes: This recipe is easily doubled to serve more!
8. One Pot Lemon Parmesan Pasta
Ingredients:
- 12 ounces small shell pasta, preferably whole grain
- 1 1/2 pounds summer squash, sliced and then cut in half or quarters, depending on the size of your squash
- 1 tablespoon minced garlic
- 1 heaping tablespoon fresh thyme
- 1-2 teaspoons salt
- 1/2 teaspoon freshly ground pepper
- 4 1/2 cups chicken stock (if you are buying your chicken stock in a 4 cup size, just add 1/2 cup of water)
- 2 cups baby spinach
- 1 1/2 pounds boneless skinless chicken breasts, cooked and cubed
- juice and zest from 1 large lemon
- 1/2 cup parmesan cheese
Instructions:
- In a large stock pot, add the pasta, summer squash, garlic, thyme, 1 teaspoon salt, pepper, and chicken stock and stir well.
- Bring the mixture to a boil, and boil until the pasta and squash are cooked, about 8-9 minutes, stirring often during the cooking time. All of the liquid will not be evaporated, which is good and what you want.
- Next, stir in the spinach, chicken, lemon juice and zest, and parmesan cheese.
- Taste and add more salt if necessary. Enjoy!
9. Baked Thai Salmon
Ingredients:
- 6 x 6 oz wild salmon fillets, skin on/off
- Pinch of salt
- 1/2 cup + 2 tbsp Thai sweet chili sauce, divided
- 2 – 3 tbsp green onions, finely chopped
- Cooking spray
Instructions:
- Make Thai sweet chili sauce.
- In a large baking dish, add salmon in a single layer. Each fillet: sprinkle with a pinch of salt and top with 1 tbsp of Thai sweet chili sauce. Brush or rub with your fingers to coat fish with sauce evenly on top, bottom and sides. Cover and let marinate in the fridge for at least 2 hours or overnight is the best (up to 24 hours).
- Turn on oven’s broiler on High and position top oven rack 5″ – 6″ below the heat source. Line large baking sheet with foil or silicone mat, spray with cooking spray and place salmon fillets skin side down (if any). Coat with remaining marinade from the dish (if any).
- Broil for 8 minutes, rotating baking sheet once. Remove from the oven and brush top of each fillet with 2 tsp of Thai sweet chili sauce. Return to the oven and broil for another 5 minutes or until salmon has caramelized.
- Serve hot garnished with green onions, extra sauce (if desired) and brown rice or quinoa + any salad.
Store: Refrigerate in an airtight container for up to 3 days.
10. Sesame Cauliflower and Bell Peppers
Ingredients
- 2 lbs cauliflower (small-medium head), coarsely chopped
- 2 large bell peppers, coarsely chopped
- 2 tsp sesame seed oil
- 3 tbsp green onions, chopped
- 2 tbsp sesame seeds
Sauce:
- 2 tbsp soy sauce
- 1 tbsp water
- 1 tbsp maple syrup
- 2 tsp cornstarch
Instructions:
- Preheat large skillet on low-medium heat and coat with sesame seed oil. Add cauliflower and bell peppers, cover with a lid and cook for 8 minutes, stirring every few minutes.
- In a small bowl, whisk Sauce ingredients and pour into skillet. Stir to coat veggies and cook a few more minutes until sauce has thickened. Stir again, sprinkle with green onions and sesame seeds. Serve hot with meat of choice, or over pasta, quinoa or brown rice.
Store: Refrigerate in a glass airtight container for up to 3 days.
11. Cajun Jambalaya
Ingredients:
- 1/2 lb raw shrimp, 26/30 count, peeled and deveined, tail on
- 4 oz boneless, skinless chicken breast, diced into 1-inch pieces
- 1 all-natural, low-sodium turkey sausage, sliced
- 1/2 medium white onion, diced
- 1 medium green bell pepper, stem and seeds removed and discarded, diced
- 1 rib celery, diced
- 1 1/2 medium vine-ripe tomatoes, cored and diced
- 2 cloves garlic, minced
- 1 1/2 tbsp salt-free Cajun seasoning
- 1 cup all-natural instant brown rice
- 1/2 cup low-sodium chicken broth
- Sea salt and fresh ground black pepper, to taste
- Olive oil cooking spray
Preparation:
- Preheat oven to 400°F.
- In a large mixing bowl, toss together all ingredients except cooking spray, mixing well until combined.
- Prepare 2 foil pouches. Spray each piece of foil with cooking spray. Divide mixture evenly among both pieces of foil and seal.
- Place pouches on a baking tray and slide onto middle rack of preheated oven for 25 minutes or until rice and proteins are fully cooked. (NOTE: When cooked, rice will be soft and proteins will be firm and opaque.) To test for doneness, carefully open 1 pouch and taste a few grains of rice from the center of the pouch. If necessary, close pouch and return to oven for 5 more minutes.
- Carefully open pouch and pour mixture into a large serving bowl; serve immediately.
12. Creamy Roasted Cauliflower Soup
Ingredients:
- 1 large head cauliflower (about 2 pounds), cut into bite-size florets
- 3 tablespoons extra-virgin olive oil, divided
- Fine sea salt
- 1 medium red onion, chopped
- 2 cloves garlic, pressed or minced
- 4 cups (32 ounces) vegetable broth
- 2 tablespoons unsalted butter
- 1 tablespoon fresh lemon juice, or more if needed
- Scant ¼ teaspoon ground nutmeg
- For garnish: 2 tablespoons finely chopped fresh flat-leaf parsley, chives and/or green onions
Instructions:
- Preheat the oven to 425 degrees Fahrenheit. If desired, line a large, rimmed baking sheet with parchment paper for easy cleanup.
- On the baking sheet, toss the cauliflower with 2 tablespoons of the olive oil until lightly and evenly coated in oil. Arrange the cauliflower in a single layer and sprinkle lightly with salt. Bake until the cauliflower is tender and caramelized on the edges, 25 to 35 minutes, tossing halfway.
- Once the cauliflower is almost done, in a Dutch oven or soup pot, warm the remaining 1 tablespoon olive oil over medium heat until shimmering. Add the onion and ¼ teaspoon salt. Cook, stirring occasionally, until the onion is softened and turning translucent, 5 to 7 minutes.
- Add the garlic and cook, stirring constantly, until fragrant, about 30 seconds, then add the broth.
- Reserve 4 of the prettiest roasted cauliflower florets for garnish. Then transfer the remaining cauliflower to the pot. Increase the heat to medium-high and bring the mixture to a simmer, then reduce the heat as necessary to maintain a gentle simmer. Cook, stirring occasionally, for 20 minutes, to give the flavors time to meld.
- Once the soup is done cooking, remove the pot from the heat and let it cool for a few minutes. Then, carefully transfer the hot soup to a blender, working in batches if necessary. (Do not fill past the maximum fill line or the soup could overflow!)
- Add the butter and blend until smooth. Add the lemon juice and nutmeg and blend again. Add additional salt, to taste (I usually add another ¼ to ¾ teaspoon, depending on the broth). This soup tastes amazing once it’s properly salted! You can also a little more lemon juice, if it needs more zing. Blend again.
- Top individual bowls of soup with 1 roasted cauliflower floret and a sprinkle of chopped parsley, green onion and/or chives. This soup keeps well in the refrigerator, covered, for about four days, or for several months in the freezer.
13. Healthy Peanut Butter Protein Cookies
Ingredients:
3/4 cup (180g) your favourite peanut butter (crunchy or smooth)
1/4-1/2 cup (50-100g) coconut sugar or brown sugar*
1 egg
2 tsp vanilla extract
2 tbsp milk of your choice
1/2 cup + 1 tbsp brown rice protein powder
2 tbsp (15g) ground flaxseed
Instructions:
- Preheat your oven to 180C/350F
- Line two to three baking sheets with baking paper and set aside.
- In a mixing bowl, mix together your peanut butter (note: if your peanut butter is really solid you may want to melt it first) with your sugar, egg and vanilla until combined. Gradually stir in your milk, mixing until smooth.
- Mix in your protein powder and flaxseed, mixing until all of your ingredients are combined.
- Scoop your mixture out into tablespoon sized balls and flatten onto your lined serving trays. These cookies won’t spread whilst baking so you’ll want to flatten them out. If desired, make a crisscross pattern using a slightly wet fork (this stops the cookies from sticking to the fork! Just dip it in water and then press)
- Bake your cookies for 10-12 minutes or until edges are lightly golden. The cookies will firm up once they cool, however, if you want them crunchy bake them for 15 minutes.
- Allow to cool before serving. Once cooled completely, store in an airtight container at room temperature for 2-3 days (though the cookies are best fresh from the oven or on the day they’re made as they soften up a little bit!)
14. Vegetable Soup
Ingredients:
- 2 1/2 Tbsp olive oil
- 1 1/2 cups chopped yellow onion (1 medium)
- 2 cups peeled and chopped carrots (about 4)
- 1 1/4 cups chopped celery (about 3)
- 4 cloves garlic , minced
- 4 (14.5 oz) cans low-sodium chicken broth or vegetable broth
- 2 (14.5 oz) cans diced tomatoes (undrained)
- 3 cups peeled and 1/2-inch thick diced potatoes (from about 3 medium)
- 1/3 cup chopped fresh parsley
- 2 bay leaves
- 1/2 tsp dried thyme
- Salt and freshly ground black pepper
- 1 1/2 cups chopped frozen or fresh green beans
- 1 1/4 cups frozen or fresh corn
- 1 cup frozen or fresh peas
Instructions:
- Heat olive oil in a large pot over medium heat.
- Add onions, carrots, and celery and saute 4 minutes then add garlic and saute 30 seconds longer.
- Add in broth tomatoes, potatoes, parsley, bay leaves, thyme and season with salt and pepper to taste (for more flavor add in more dried herbs as desired).
- Bring to a boil, then add green beans.
- Reduce heat to medium-low, cover and simmer until potatoes are tender, about 20 – 30 minutes, then add corn and peas and cook 5 minutes longer.
- Serve warm.
- Recipe Source: Cooking Classy
15. Stuffed Portabello Mushroom
Ingredients:
- 1 large portabello mushroom cap
- 1/2 cup baby spinach leaves, raw
- 2 Tbsp pico de gallo (diced tomato, onion, jalepeno)
- 1 Tbsp feta
- 1 Ziploc Steamer Ba
Instructions:
- Remove stem from mushroom cap. With a spoon, scrape out the black gills.
- Stuff the spinach into the mushroom.
- Top with pico-de-gallo, then feta.
Place stuffed mushroom in steamer bag, and microwave for 1 1/2 minutes. - Allow to rest for 1 minute, then slide out onto a plate and serve.
Recommended reading: 15 Healthy Weight Loss Recipes to Lose Belly Fat Fast
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