The 5 slimming recipes for effortless weight loss
The 5 slimming recipes for effortless weight loss
Slimming recipe of zucchini lasagna with seafood to lose weight without depriving yourself
6 servings • preparation: 20 minutes • cooking: 30 minutes
Ingredients
4 zucchini, thinly sliced
2 tsp. tablespoons of olive oil
1/4 fennel bulb, diced
1/2 red bell pepper, seeded and diced
1/2 red onion, diced
3 cloves garlic, minced
1 tsp. whole fennel seeds
2 tsp. dried oregano
6 tsp. dry white wine
2 tsp. tomato paste
375 ml (1 1/2 cups) tomato coulis or homemade tomato sauce
300 g (10 oz) various fresh seafood (shrimp, scallops, mussels, etc.)
170 g (2 / 3 cup) 5% fat ricotta
120 g (1 cup) grated mozzarella cheese
4 zucchini, thinly sliced
2 tsp. tablespoons of olive oil
1/4 fennel bulb, diced
1/2 red bell pepper, seeded and diced
1/2 red onion, diced
3 cloves garlic, minced
1 tsp. whole fennel seeds
2 tsp. dried oregano
6 tsp. dry white wine
2 tsp. tomato paste
375 ml (1 1/2 cups) tomato coulis or homemade tomato sauce
300 g (10 oz) various fresh seafood (shrimp, scallops, mussels, etc.)
170 g (2 / 3 cup) 5% fat ricotta
120 g (1 cup) grated mozzarella cheese
Preparation
Preheat the oven to 180 ° C (350 ° F).
Spread the zucchini slices on a baking sheet lined with parchment paper. Using a brush, brush with 1 tsp. oil soup. Bake in the center of the oven for 5 to 6 minutes.
Meanwhile, in a saucepan over medium heat, heat 1 tsp. oil and brown the fennel with the pepper, onion, garlic, fennel seeds and oregano for 3 to 4 minutes. Deglaze with white wine. Add the tomato paste and coulis, then bring to a boil. Stir in seafood and continue cooking for 4 minutes.
Place a layer of zucchini at the bottom of a greased baking dish 23 x 23 cm (9 x 9 in) with high edges.
Cover with 1/2 inch (1.25 cm) seafood sauce, then spread the ricotta.
Repeat until all the ingredients are used up. Cover with cheese and bake in the center of the oven for 14 to 15 minutes.
Preheat the oven to 180 ° C (350 ° F).
Spread the zucchini slices on a baking sheet lined with parchment paper. Using a brush, brush with 1 tsp. oil soup. Bake in the center of the oven for 5 to 6 minutes.
Meanwhile, in a saucepan over medium heat, heat 1 tsp. oil and brown the fennel with the pepper, onion, garlic, fennel seeds and oregano for 3 to 4 minutes. Deglaze with white wine. Add the tomato paste and coulis, then bring to a boil. Stir in seafood and continue cooking for 4 minutes.
Place a layer of zucchini at the bottom of a greased baking dish 23 x 23 cm (9 x 9 in) with high edges.
Cover with 1/2 inch (1.25 cm) seafood sauce, then spread the ricotta.
Repeat until all the ingredients are used up. Cover with cheese and bake in the center of the oven for 14 to 15 minutes.
Note: If necessary, you can substitute the zucchini for pasta, but doing so will significantly increase the number of calories and carbohydrates in this recipe.
Nutritional information per serving using thinly sliced zucchini (% daily requirement)
Calories 280
Fat 13 g 20%
Saturated 6 g 31% + trans / Trans 0.1 g
Polyunsaturated 1.5 g
Omega-6 1 g
Omega-3 0 , 5 g
Monounsaturated 6 g
Cholesterol 105 mg 35%
Sodium 570 mg 24%
Potassium 1060 mg 30%
Carbohydrates 19 g 6%
Fiber 4 g 16%
Sugars 8 g
Proteins 22 g
Vitamin A 207 ER 20%
Vitamin C 64 mg 110 %
Calcium 292 mg 25%
Iron 3.4 mg 25%
Phosphorus 360.7 mg 35%
Calories 280
Fat 13 g 20%
Saturated 6 g 31% + trans / Trans 0.1 g
Polyunsaturated 1.5 g
Omega-6 1 g
Omega-3 0 , 5 g
Monounsaturated 6 g
Cholesterol 105 mg 35%
Sodium 570 mg 24%
Potassium 1060 mg 30%
Carbohydrates 19 g 6%
Fiber 4 g 16%
Sugars 8 g
Proteins 22 g
Vitamin A 207 ER 20%
Vitamin C 64 mg 110 %
Calcium 292 mg 25%
Iron 3.4 mg 25%
Phosphorus 360.7 mg 35%
Source: Lose weight - 21 days of menus by the authors Marise Charron and Elisabeth Cerqueira
Click Here for Access to Download The Custom Keto Diet 8 Weeks Plan
Roasted scallops with slimming spices
4 servings • preparation: 15 minutes • cooking: 10 minutes
Ingredients
Sweet potatoes
2 3/4 cups (385 g) sweet potatoes, peeled and cut into 5 mm (1/4 inch) thick slices
2 tsp.
2 tsp olive oil cumin seeds
2 tsp.
1 tsp fennel seeds sweet paprika
454 g (1 lb) scallops 20-30
2 3/4 cups (385 g) sweet potatoes, peeled and cut into 5 mm (1/4 inch) thick slices
2 tsp.
2 tsp olive oil cumin seeds
2 tsp.
1 tsp fennel seeds sweet paprika
454 g (1 lb) scallops 20-30
Spinach yogurt
195 g (3/4 cup) 0% fat plain Greek yogurt
15 g (1/2 cup) chopped spinach
2 tsp. curry powder
3 green onions, finely chopped
2 tsp. chopped fresh cilantro
¼ lemon juice
195 g (3/4 cup) 0% fat plain Greek yogurt
15 g (1/2 cup) chopped spinach
2 tsp. curry powder
3 green onions, finely chopped
2 tsp. chopped fresh cilantro
¼ lemon juice
Preparation
Preheat the oven to 190 ° C (375 ° F).
In a bowl, coat the sweet potatoes with oil. Store on a baking sheet lined with parchment paper and bake in the center of the oven for 8 to 10 minutes.
Meanwhile, using a mortar or spice mill, coarsely grind the cumin and fennel seeds (do not reduce to powder).
In a bowl, combine the crushed spices with the paprika.
On a work surface, sprinkle the scallops with spices.
Store on a baking sheet lined with parchment paper and bake in the center of the oven for the last 4 to 5 minutes of cooking potatoes.
In a bowl, combine all the ingredients for the spinach yogurt.
Serve with scallops and sweet potatoes.
Accompaniment: serve with a salad of your choice.
Nutritional value per serving ( % daily requirement )
Calories 250
Fat 4 g 6%
Saturated 0.5 g 3%
+ trans / Trans 0 g
Polyunsaturated 0.5 g
Omega-6 0.4 g
Omega-3 0.3 g
Mono- unsaturated 2 g
Cholesterol 40 mg 13%
Sodium 250 mg 10%
Potassium 850 mg 24%
Carbohydrates 27 g 9%
Fiber 4 g 16%
Sugars 5 g
Proteins 26 g
Vitamin A 1062 ER 110%
Vitamin C 18 mg 30%
Calcium 140 mg 10 %
Iron 3 mg 20%
Phosphorus 324.1 mg 30%
Calories 250
Fat 4 g 6%
Saturated 0.5 g 3%
+ trans / Trans 0 g
Polyunsaturated 0.5 g
Omega-6 0.4 g
Omega-3 0.3 g
Mono- unsaturated 2 g
Cholesterol 40 mg 13%
Sodium 250 mg 10%
Potassium 850 mg 24%
Carbohydrates 27 g 9%
Fiber 4 g 16%
Sugars 5 g
Proteins 26 g
Vitamin A 1062 ER 110%
Vitamin C 18 mg 30%
Calcium 140 mg 10 %
Iron 3 mg 20%
Phosphorus 324.1 mg 30%
Source: Lose weight - 21 days of menus by the authors Marise Charron and Elisabeth Cerqueira
Roasted salmon with pecan crust to lose weight without depriving yourself
4 portions • preparation: 10 minutes • cooking: 8 minutes
Ingredients
50 g (1/2 cup) pecans, chopped
1 clove of garlic, chopped
2 tsp. chopped fresh thyme
1/4 lemon juice
1 tsp. 1 teaspoon fig or date puree
1 pinch of cracked black pepper.
1 lb (454 g) or 4 skinless and boneless salmon fillet steaks
50 g (1/2 cup) pecans, chopped
1 clove of garlic, chopped
2 tsp. chopped fresh thyme
1/4 lemon juice
1 tsp. 1 teaspoon fig or date puree
1 pinch of cracked black pepper.
1 lb (454 g) or 4 skinless and boneless salmon fillet steaks
Preparation
Preheat the oven to 180 ° C (350 ° F).
In a bowl, combine the pecans, garlic, thyme, lemon juice, fig puree and pepper.
On a work surface, coat the salmon steaks with the preparation, pressing lightly. Store on a baking sheet lined with parchment paper and bake in the center of the oven for 7 to 8 minutes.
Preheat the oven to 180 ° C (350 ° F).
In a bowl, combine the pecans, garlic, thyme, lemon juice, fig puree and pepper.
On a work surface, coat the salmon steaks with the preparation, pressing lightly. Store on a baking sheet lined with parchment paper and bake in the center of the oven for 7 to 8 minutes.
Variation: Replace the salmon with trout.
KILOS INFO
Salmon is one of the best sources of omega-3. It is also rich in vitamin D, which promotes fat oxidation after meals.
Salmon is one of the best sources of omega-3. It is also rich in vitamin D, which promotes fat oxidation after meals.
Nutritional value per serving (% daily requirement)
Calories 280
Fat 19 g 29%
Saturated 3 g 15%
+ trans / Trans 0 g
Polyunsaturated 6 g
Omega-6 3.5 g
Omega-3 2 g
Monounsaturated 9 g
Cholesterol 60 mg 20%
Sodium 135 mg 6%
Potassium 490 mg 14%
Carbohydrates 3 g 1%
Fiber 1 g 4%
Sugars 1 g
Proteins 25 g
Vitamin A 43 ER 4%
Vitamin C 2 mg 4%
Calcium 46 mg 4%
Iron 1.3 mg 10%
Phosphorus 895.9 mg 80%
Calories 280
Fat 19 g 29%
Saturated 3 g 15%
+ trans / Trans 0 g
Polyunsaturated 6 g
Omega-6 3.5 g
Omega-3 2 g
Monounsaturated 9 g
Cholesterol 60 mg 20%
Sodium 135 mg 6%
Potassium 490 mg 14%
Carbohydrates 3 g 1%
Fiber 1 g 4%
Sugars 1 g
Proteins 25 g
Vitamin A 43 ER 4%
Vitamin C 2 mg 4%
Calcium 46 mg 4%
Iron 1.3 mg 10%
Phosphorus 895.9 mg 80%
Source: Lose weight - 21 days of menus by the authors Marise Charron and Elisabeth Cerqueira
Sicilian-style veal stew to lose weight without frustration
4 portions • preparation: 20 minutes • cooking: 1 hour 30 minutes
Ingredients
1 tsp. olive oil
1 onion, chopped
1 lb (454 g) lean veal, chopped
3 cloves of garlic , chopped
1 carrot, brunoise
1 unpeeled zucchini, brunoise
2 tsp.
1 tsp fennel seeds dried oregano
1 tsp. crushed chili flakes
1/2 cup (125 ml) red wine
3 tsp. tomato paste
625 g (2 ½ cups) canned diced tomatoes
180 ml (3/4 cup) water
1 medium spaghetti squash
A few sprigs of fresh oregano, for garnish
1 tsp. olive oil
1 onion, chopped
1 lb (454 g) lean veal, chopped
3 cloves of garlic , chopped
1 carrot, brunoise
1 unpeeled zucchini, brunoise
2 tsp.
1 tsp fennel seeds dried oregano
1 tsp. crushed chili flakes
1/2 cup (125 ml) red wine
3 tsp. tomato paste
625 g (2 ½ cups) canned diced tomatoes
180 ml (3/4 cup) water
1 medium spaghetti squash
A few sprigs of fresh oregano, for garnish
Preparation
Preheat the oven to 180 ° C (350 ° F).
In a saucepan over medium high heat, heat the oil and sauté the onion and meat for 5 minutes.
Add the garlic, carrot, zucchini, fennel, oregano and chilli. Cook for 4 minutes.
Stir in wine and tomato paste, then continue cooking for 2 to 3 minutes. Add the tomatoes and water.
Cover and simmer over low heat for 40 to 45 minutes, stirring occasionally.
Meanwhile, cut the squash in half lengthwise and remove the seeds. Place the squash halves, interior side down, on a baking sheet lined with parchment paper and bake in the center of the oven for about 30 minutes.
Using a fork, shred the flesh in spaghetti. Serve the squash with the stew and garnish with oregano.
Preheat the oven to 180 ° C (350 ° F).
In a saucepan over medium high heat, heat the oil and sauté the onion and meat for 5 minutes.
Add the garlic, carrot, zucchini, fennel, oregano and chilli. Cook for 4 minutes.
Stir in wine and tomato paste, then continue cooking for 2 to 3 minutes. Add the tomatoes and water.
Cover and simmer over low heat for 40 to 45 minutes, stirring occasionally.
Meanwhile, cut the squash in half lengthwise and remove the seeds. Place the squash halves, interior side down, on a baking sheet lined with parchment paper and bake in the center of the oven for about 30 minutes.
Using a fork, shred the flesh in spaghetti. Serve the squash with the stew and garnish with oregano.
Accompaniment: serve the stew with a salad of your choice.
Nutritional value per serving (% daily requirement)
Calories 320
Fat 12 g 18%
Saturated 4 g 20%
+ trans / Trans 0 g
Polyunsaturated 1.5 g
Omega-6 1 g
Omega-3 0.2 g
Monounsaturated 5 g
Cholesterol 95 mg 32%
Sodium 520 mg 22%
Potassium 1380 mg 40%
Carbohydrates 26 g 9%
Fiber 6 g 24%
Sugars 12 g
Proteins 26 g
Vitamin A 338 ER 35%
Vitamin C 55 mg 90%
Calcium 137 mg 10%
Iron 3, 5 mg 25%
Phosphorus 353.6 mg 30%
Calories 320
Fat 12 g 18%
Saturated 4 g 20%
+ trans / Trans 0 g
Polyunsaturated 1.5 g
Omega-6 1 g
Omega-3 0.2 g
Monounsaturated 5 g
Cholesterol 95 mg 32%
Sodium 520 mg 22%
Potassium 1380 mg 40%
Carbohydrates 26 g 9%
Fiber 6 g 24%
Sugars 12 g
Proteins 26 g
Vitamin A 338 ER 35%
Vitamin C 55 mg 90%
Calcium 137 mg 10%
Iron 3, 5 mg 25%
Phosphorus 353.6 mg 30%
Source: Lose weight - 21 days of menus by the authors Marise Charron and Elisabeth Cerqueira
Click Here for Access to Download The Custom Keto Diet 8 Weeks Plan
Perfect for slimming lunch
1 serving • preparation: 10 minutes
Ingredients
2 tsp. quinoa flakes
1 tsp. coarsely chopped natural almonds
1 tsp. 1 tsp chia seeds
coarsely chopped dark chocolate
195 g (3/4 cup) 0% fat Greek yogurt
85 g (1/2 cup) sliced strawberries
1 tsp. 1 tsp maple syrup or honey (optional)
2 tsp. quinoa flakes
1 tsp. coarsely chopped natural almonds
1 tsp. 1 tsp chia seeds
coarsely chopped dark chocolate
195 g (3/4 cup) 0% fat Greek yogurt
85 g (1/2 cup) sliced strawberries
1 tsp. 1 tsp maple syrup or honey (optional)
Preparation
In a non-stick skillet over medium heat, toast the quinoa flakes and almonds dry, stirring constantly for 2 to 3 minutes or until the aromas are released.
Transfer to a bowl and let cool. Stir in chia and chocolate.
In a dessert cup or a verrine, pour a third of the yogurt, cover with a third of the preparation and a third of the strawberries.
Repeat twice.
Drizzle with maple syrup.
In a non-stick skillet over medium heat, toast the quinoa flakes and almonds dry, stirring constantly for 2 to 3 minutes or until the aromas are released.
Transfer to a bowl and let cool. Stir in chia and chocolate.
In a dessert cup or a verrine, pour a third of the yogurt, cover with a third of the preparation and a third of the strawberries.
Repeat twice.
Drizzle with maple syrup.
KILOS INFO
Rich in calcium, yogurt is also a good source of protein. These not only help maintain muscle mass, but they also have an appetite suppressant effect. A protein breakfast avoids overconsumption of food throughout the day.
Rich in calcium, yogurt is also a good source of protein. These not only help maintain muscle mass, but they also have an appetite suppressant effect. A protein breakfast avoids overconsumption of food throughout the day.
Nutritional information per serving (% daily requirement)
Calories 290
Fat 10 g 15%
Saturated 3 g 15%
+ trans / Trans 0 g
Polyunsaturated 2 g
Omega-6 1 g
Omega-3 0.5 g
Mono-unsaturated 3 g
Cholesterol 1 mg 0%
Sodium 85 mg 3%
Potassium 200 mg 6%
Carbohydrates 31 g 10%
Fiber 5 g 20%
Sugars 16 g
Proteins 19 g
Vitamin A 2 ER 0%
Vitamin C 45 mg 80%
Calcium 185 mg 15%
Iron 1.9 mg 15%
Phosphorus 95 mg 8%
Fat 10 g 15%
Saturated 3 g 15%
+ trans / Trans 0 g
Polyunsaturated 2 g
Omega-6 1 g
Omega-3 0.5 g
Mono-unsaturated 3 g
Cholesterol 1 mg 0%
Sodium 85 mg 3%
Potassium 200 mg 6%
Carbohydrates 31 g 10%
Fiber 5 g 20%
Sugars 16 g
Proteins 19 g
Vitamin A 2 ER 0%
Vitamin C 45 mg 80%
Calcium 185 mg 15%
Iron 1.9 mg 15%
Phosphorus 95 mg 8%
Source: Lose weight - 21 days of menus by the authors Marise Charron and Elisabeth Cerqueira
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