Who is going through a process of weight loss You know that some days are more motivating and easier, while others seem more complicated and challenging. Ups and downs are indeed part of the journey, but having a few tricks is also very important to ensure that missing incentive! And do you know what can be very encouraging when it comes to following the menu? Delicious and practical recipes, that besides everything, help you in your goal of drying up!

With this in mind, we have separated 30 low-calorie, but very nutritious preparations Check it out:

How does weight loss happen?

Weight loss is nothing more than decrease body weight Ideally, this is achieved by reducing the amount of body fat in our body, not muscle mass (muscles). But what makes us lose weight?

Anyone who has gone through (or is going through) a weight loss process has probably heard of a very specific term: caloric deficit Although it may seem complicated and technical, it is actually easy to understand and important for losing weight in good health: in theory, it is about eating fewer calories than you expend every day .

We can achieve this in many ways (with low carb diet, intermittent fasting ... and so on), but the most important thing is not to do it in a too radical way (after all, cutting too many calories can do more harm than good to your body and mind) and to bet on the safest and most suitable method for you, so that your health is not compromised during the process!

In addition, other habits are also very important to ensure that weight loss happens while preserving your health. physical exercises quality sleep, stress control and, of course, monitoring with a trained professional!

Read also: Fish recipes for slimming with tasty dishes

Drying recipe suggestions

You know those days when the usual menu doesn't seem tempting at all? tasty and practical recipes This way, you avoid falling into unhealthy temptations (but remember that moments of exception can also exist in a healthy diet, see?) Here are some wild card suggestions for moments of little creativity:

Breakfast (or afternoon snack) recipes to dry out

1 - Overnight oats

Ingredients:

• 1 Tbsp. fine flaked oatmeal
• 4 Tbsp. vegetable milk
• 1 medium-sized dwarf banana;
• 1 jar of traditional light Greek yogurt.

Directions:

First, place the oats soaked in milk, the banana and the Greek yogurt. Then add some more oats and banana and let it rest in the refrigerator overnight. Finally, just remove from the refrigerator in the morning and eat.

You can further enhance your recipe by adding toppings to overnight oats. It is nice to add strawberries, blueberries, and raisins, for example, in the morning. This way the fruits are fresh and ready for consumption.

2 - Chia pudding

Ingredients:

• 5 Tbsp chia seeds
• 200ml vegetable milk of your choice;
• Natural strawberry jam (no sugar).

Directions:

First, in a glass or dessert bowl, add the milk of your choice and add the chia seeds. Then mix the two well with a spoon and let the mixture rest for about 5 minutes. Then stir once more and refrigerate for at least two hours. Finally, finish with the jelly and consume.

3 - Crepioca

Ingredients:

• 1 egg;
• One tablespoon of tapioca;
• 1 teaspoon of flaxseed meal;
• Water.

Directions:

First, mix everything together and put it in the frying pan. Finally, remember to grill on both sides.

4 - Drying recipes: banana pancake

Ingredients:

• A silver banana;
• 2 tbsp (tablespoons) of oatmeal
• An egg;
• 2 teaspoons of coconut sugar (optional and can be replaced by honey).

Directions:

First, mash the banana with a fork, then add the other ingredients and mix. Then simply heat up a non-stick frying pan and pour the batter in. After a few minutes, turn to brown the other side. Finally, remove from the frying pan and serve with whatever you prefer.

5 - Natural tuna snack

Ingredients:

• 1 can of tuna;
• 3 tbsp (tablespoons) of cottage cheese;
• Lettuce leaves;
• 1 Tbsp grated carrot
• 2 slices of multigrain whole grain bread.

Directions:

Mix all ingredients together until they form a paste, then serve (on bread or rice crackers).

6 - Chicken tapioca with cheese and tomato

Ingredients:

• 1 chicken fillet, skinned and raw;
• Juice of 1/2 lemon;
• Salt to taste;
• Pepper to taste;
• 1 tbsp (tablespoon) of olive oil;
• 3 tbsp (tablespoons) of tapioca flour
• 1 thin slice of mozzarella cheese;
• 1 tomato;
• Finally, oregano to taste.

Directions:

First, season the chicken fillet with salt, pepper and lemon, chop the tomato and the mozzarella and set aside. Then, in a pan heat the olive oil and fry the chicken, browning both sides well. Remove from the pan, cut into thin slices and saute the pieces with the tomato - set aside.

Then, heat up a frying pan, sprinkle the tapioca and spread it with a spoon until it covers the whole surface. As soon as the tapioca starts to stick, turn it over, add the filling and the cheese.

Read also: Weight loss: 29 tips for healthy weight loss!

Drying drink recipes

7 - Green juice

Ingredients:

• 2 large glasses of green tea
• 2 leaves of butter kale;
• 1/2 green apple with peel;
• 3 stalks of green celery with leaves;
• 1 tbsp (tablespoon) of parsley
• Juice of 1/2 lemon;
• Lemongrass and mint to taste.

Directions:

Beat all the ingredients in a blender and serve immediately.

8 - Acai Juice with Orange

Ingredients:

• 150 grams of unsweetened açaí pulp;
• 1 glass unsweetened orange juice.
• Directions:
• Beat everything in a blender and drink it.

9 - Thermogenic and anti-inflammatory tea

Ingredients:

• 1 tsp turmeric
• 2 col (dessert) grated ginger
• 1 col (dessert) of green tea;
• 1 liter of water.

Directions:

First, add the ginger, turmeric and green tea to boiled water and let it infuse for 10 minutes. Drink it afterwards (one cup).

10 - Drying recipes: Coconut smoothie with strawberries

Ingredients:

• 200 ml coconut milk;
• 5 strawberries;
• 1 tablespoon of chia;
• 15g of hydrolyzed collagen.

Directions:

Beat everything in a blender and then drink it.

11 - Anabolic vitamin

Ingredients:

• 1 banana;
• 1 scoop of vanilla flavored whey protein;
• 1 red fruit pulp;
• 2 tablespoons of oatmeal.

Directions:

Beat everything in a blender and drink it right away.

12 - Strawberry Vitamin with Ginger

Ingredients:

• 2 x x (tea) strawberry;
• 10g fresh ginger
• 300ml almond milk
• 1 banana
• 1 apple.

Directions:

Beat everything in a blender and drink it right away.

Read also: Pulp juice is healthy? how to consume?

Salad recipes to dry out

13 - Practical quinoa salad with bell peppers

Ingredients:

• 1/2 cup quinoa beans;
• 1 cup water;
• 1 diced tomato;
• 1/2 diced cucumber;
• 1/4 cup diced green peppers;
• 8 tbsp (tablespoons) cooked chickpeas
• 1 tsp olive oil
• Salt to taste;
• Chopped green onions to taste.

Directions:

First, cook the quinoa in water for 10 minutes, then turn off the heat and let it cool, then mix with the other ingredients and refrigerate for at least 1 hour.

14 - Mediterranean salad with pink pepper

Ingredients:

• 5 leaves of plain lettuce;
• 1 sliced radish;
• 1/2 cooked carrot;
• 1/4 diced cooked chayote;
• 1/2 red onion, sliced;
• 1 boiled egg;
• 1 tsp olive oil
• Pink pepper to taste.

Directions:

First, in the bottom of the plate, arrange the torn lettuce leaves, then put the diced radish, carrot, and chayote on top, then cover with the red onion and the egg cut into four pieces, season with olive oil and pink pepper, and serve.

15 - Green salad with lentils

Ingredients:

• 1/2 head of lettuce;
• 1/2 bunch of purple cruled lettuce;
• 1/3 cup watercress;
• 2 chopped chard leaves;
• 1 1/2 cups dehusked sprouted lentils;
• 2 sprigs of rosemary;
• 6 cherry tomatoes;
• 1 small piece of grated ginger
• 1/2 tbsp (tablespoon) of bees honey;
• 2 tbsp (tablespoons) parsley (or parsley)
• Olive oil to taste;
• Salt to taste.

Directions:

In a large glass bowl, place the torn purple and plain lettuce leaves with your hands. Then do the same with the watercress. Add the chopped chard and the sprouted lentil seeds. With that, take the rosemary branches and remove the leaves from the lower part, leaving the upper part with the leaves. Then, in the part without leaves, stick the tomatoes on each branch and set aside. Make the sauceFinally, place the tomatoes in the ready-made dressing and serve together with the salad.

16 - sirtfood detox salad

Ingredients:

• 5 leaves of arugula;
• 5 cabbage leaves;
• 1 medium grated carrot;
• 1/2 beet;
• 2 chopped figs;
• 3 slices of chopped ricotta cheese;
• Olive oil, lemon, mustard and black pepper for seasoning.

Directions:

Place the vegetable ingredients on a platter and season before serving.

17 - Drying recipes: low carb mayonnaise salad

Ingredients:

• 1 large chayote;
• 1/2 large raw carrot;
• 2 Tbsp light ricotta cream
• 2 Tbsp. natural yogurt
• 1/2 clove raw garlic;
• Refined salt to taste;
• Parsley to taste.

Directions:

First, cook the chayote and carrots in water, then cool and mix in the rest of the ingredients, then serve chilled.

18 - Spinach and goat cheese salad

Ingredients:

• 8 cups chopped spinach
• 3 cups cooked and chopped chicken;
• 1 cup cherry tomatoes cut in half
• 1/2 cup corn;
• 1/3 cup goat cheese or feta cheese;
• 3 Tbsp. white wine vinegar
• 2 Tbsp extra virgin olive oil
• 1 Tbsp. Dijon mustard
• Salt and freshly ground pepper to taste.

Directions:

First, place the spinach in a large salad bowl. Then add the remaining salad ingredients. Then, in a small bowl, mix the dressing ingredients. Then pour over the salad and mix.

Read also: Effects of ultra-processed foods on mental health

Soup recipes to dry out

19 - Tomato soup with basil

Ingredients:

• 1 tbsp (tablespoon) of olive oil;
• 1 medium onion, chopped;
• 2 cloves of garlic, minced;
• 500g chopped peeled and seeded tomatoes;
• 4 x teacups of water;
• Also, 2 tablespoons of chopped basil;
• Salt and pepper to taste.

Directions:

First, heat the olive oil in a pan, add the onion and garlic and saute until lightly browned, then add the chopped tomatoes, water, spices and bring to a boil, then cook with the lid on for about 10 minutes, add the basil, blend in a blender until smooth, and serve!

20 - Green detox soup

Ingredients:

• Half of a bunch of cabbage;
• Half a packet of endive;
• Spinach;
• Parsley;
• Japanese pumpkin;
• Chuchu;
• Zucchini;
• 1 liter of water.

Directions:

Cook all the ingredients in water until very soft and then blend them in a blender, then return the liquid to the pot and season - add more water if necessary. You can add a source of protein like shredded chicken to make the meal even more complete.

21 - Vegetable soup

Ingredients:

• 1 potato;
• 1 carrot;
• 3 tbsp (tablespoons) cabbage;
• 2 teaspoons of olive oil
• 1 pinch of salt.

Directions:

Cook the vegetables in 200 ml water and blend everything in a blender afterwards.

22 - Beetroot soup

Ingredients:

• 1 tbsp (tablespoon) of olive oil;
• 1 onion;
• 500g beets;
• 1 liter and a half of water;
• 2 tbsp (tablespoons) of lemon juice
• 1/2 tbsp. cornstarch
• Salt.

Directions:

Put the olive oil in a pressure cooker and heat it on high heat. Then sauté the onion for 4 minutes or until it becomes transparent. Then add the beet, the water, the lemon juice and leave it for 15 minutes after it starts boiling. Transfer it to a blender and blend it until it becomes smooth.(soup) of water, and cook, stirring constantly, until it thickens. Finally, add the salt and serve.

23 - Vegetable soup and cracked egg

Ingredients:

• 1 tbsp (tablespoon) of olive oil;
• 1/2 onion;
• Garlic;
• Water
• 1 carrot;
• 2 mandioquinhas;
• 1 zucchini;
• 1/2 chayote;
• 6 pods;
• 1/2 cup parsley
• Salt and pepper;
• 1 egg.

Directions:

Heat the olive oil and sauté the onion and garlic, then add the carrot, add some water and sauté for 1 minute, then repeat this process with the cassava, zucchini, chayote and green beans, then add all the water, parsley, salt and pepper, then close the pot and cook until the vegetables are al dente, then add the eggs into the soup and keep on the heat (do not stir).Finally, adjust the salt and serve.

24 - Drying recipes: vegetable and leaf soup

Ingredients:

• 1/2 bunch chard;
• 1/2 bundle spinach;
• 2 chuchus;
• 1/2 bunch of endive;
• 2 beets;
• 1/2 stalk of celery, chopped;
• 1 zucchini;
• 5 cabbage leaves;
• 1/2 sprig of parsley (or parsley);
• 1 pinch of salt cayenne pepper and turmeric to taste;
• 1 liter of water.

Directions:

Place the ingredients in a deep pot and cover with water, then leave it for 10 minutes, lower the heat and keep it simmering for another 40 minutes, then let it cool down and blend in a blender.

Read also: Need more protein? See how much to eat of each food to reach 20g

Candy recipes to dry out

25 - Brigadeiro fit

Ingredients:

• 2 medium-sized dwarf bananas;
• 2 Tbsp. cocoa powder
• 5 tablespoons of powdered skim milk

Directions:

First, put the ripe bananas in a bowl and heat them up in the microwave for 2 minutes, then remove and add the skim milk powder and cocoa powder little by little, and if you want to give the candy more consistency, add a little more powdered milk, then mix it well and roll it up, finally roll the balls in cocoa powder and refrigerate for 20 minutes.

26 - Recipes for healthy carrot cake

Ingredients:

• 4 eggs;
• 3 carrots;
• 4 Tbsp extra virgin coconut oil
• 300g almond flour;
• 1 tbsp (tablespoon) of baking powder;
• 60 grams of unsweetened dark chocolate bar;
• 15 tsp of xylitol

Directions:

First of all, blend the carrots in a food processor or blender. Together with the other ingredients, except for the yeast, beat them in the blender/blender until you get a smooth and pasty dough. Start adding the eggs and let them beat for a few minutes - add them one by one. Finally, add the yeast and mix well with a spoon.

Then, pour the batter into a greased baking pan and bake it in a preheated oven at 210ºC for about 30 minutes. Also, remember to always stick a toothpick in it to see if it is uncooked. When it is ready, unmold it, melt the chocolate in a double boiler and then cover the cake.

27 - Chocolate mousse fit

Ingredients:

• 2 avocados;
• 3/4 cup full-fat coconut cream;
• 1/2 cup chopped carob or 75% dark chocolate without lactose;
• Stevia to taste;
• 3 Tbsp unsweetened cocoa powder or carob;
• 1 tsp vanilla extract

Directions:

First, blend all ingredients in a blender until smooth, then pour into individual containers, such as glass jars, and refrigerate for at least 1 hour before eating. Finally, serve alone or with strawberries.

28 - Recipes to dry out: pineapple sorbet with yogurt

Ingredients:

• 1 small pineapple unit;
• 1 unit of natural skimmed yogurt;
• 4 mint leaves, chopped;
• 1 envelope of powdered diet sweetener;
• 1 Tbsp. lemon zest

Directions:

First, peel and cut the pineapple into 7 slices. Then, mix in a bowl the yogurt without serum, the sweetener, the chopped mint and the lemon zest. Then spread about 1 spoonful of the yogurt over the pineapple and refrigerate for 2 hours.

29 - Oatmeal cookies

Ingredients:

• 1 egg;
• 2 Tbsp. coconut or brown sugar
• 3 tablespoons of almond flour;
• 4 Tbsp. of oat bran
• 1 tsp vanilla extract
• 1 tsp of yeast.

Directions:

First, mix all the ingredients well, then shape with buttered hands or coconut oil and place on a baking sheet with parchment paper, then bake in a preheated oven at 200°C for 15 minutes (keep an eye on it, it's a quick process). Finally, when cool, melt 70% cocoa chocolate and coat only half of the cookies with it.

30 - Rain Cake low carb

Ingredients:

• 1 egg;
• 3/4 cup xylitol or stevia sweetener
• 1/4 cup coconut oil
• 1 cup almond flour
• 2 teaspoons of cinnamon powder
• 4 Tbsp. coconut milk
• 1 tsp of baking powder

Directions:

First, beat the egg, 1/2 cup of the sweetener, and the coconut oil in a blender for five minutes. Then, in a bowl, mix the almond flour and a teaspoon of cinnamon. Next, incorporate the whipped cream in the blender. Finally, add the baking powder and mix gently.

Pour the batter into silicone baking sheets and bake in a preheated oven at 180°C for about 40 minutes. Meanwhile, mix the rest of the cinnamon and sweetener in a bowl and set aside. When the cupcakes are ready, roll them in the frosting.