Quick & Easy Low-Calorie Recipes

Healthy,delicious and easy low-calorie recipes.

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1.Grilled Salmon with Tomatoes & Basil

This recipe is so beautiful and yet so simple to prepare--it's perfect for entertaining. You just spread a side of salmon with minced garlic, sprinkle with fresh basil, then layer sliced tomatoes on top. Put it on the grill for 10 minutes and you're done!

Ingredients

• 2 cloves garlic, minced
• 1 teaspoon kosher salt, divided
• 1 tablespoon extra-virgin olive oil
• 1 whole wild salmon fillet (also called a “side of salmon,” about 1 1/2 pounds)
• 1/3 cup plus 1/4 cup thinly sliced fresh basil, divided
• 2 medium tomatoes, thinly sliced
• ¼ teaspoon freshly ground pepper

2.Creamy Fettuccine with Brussels Sprouts & Mushrooms

Sliced Brussels sprouts and mushrooms cook quickly and cling to the pasta in our fall version of pasta primavera. Look for presliced mushrooms to cut prep time. Serve with a tossed salad.

Ingredients

• 12 ounces whole-wheat fettuccine
• 1 tablespoon extra-virgin olive oil
• 4 cups sliced mixed mushrooms, such as cremini, oyster and/or shiitake
• 4 cups thinly sliced Brussels sprouts
• 1 tablespoon minced garlic
• 1/2 cup dry sherry, or 2 tablespoons sherry vinegar
• 2 cups low-fat milk
• 2 tablespoons all-purpose flour
• ½ teaspoon salt
• ½ teaspoon freshly ground pepper
• 1 cup finely shredded Asiago cheese, plus more for garnish

3.Chicken & Sun-Dried Tomato Orzo

Sun-dried tomatoes and Romano cheese pack a flavorful punch along with the tantalizing aroma of fresh marjoram in this rustic Italian-inspired dish. Serve with sautéed fresh spinach or steamed broccolini. 

Ingredients

• 8 ounces orzo, preferably whole-wheat
• 1 cup water
• 1/2 cup chopped sun-dried tomatoes, (not oil-packed), divided
• 1 plum tomato, diced
• 1 clove garlic, peeled
• 3 teaspoons chopped fresh marjoram, divided
• 1 tablespoon red-wine vinegar
• 2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
• 4 boneless, skinless chicken breasts, trimmed (1-1 1/4 pounds)
• ¼ teaspoon salt
• ¼ teaspoon freshly ground pepper
• 1 9-ounce package frozen artichoke hearts, thawed
• ½ cup finely shredded Romano cheese, divided

Ingredient Checklist

Top Diets For 2020

A new year and especially a new decade is a new chance to meet your health and wellness goals. Will 2020 be the year you finally lose weight? Part of this renewed commitment to yourself is choosing a diet that hasn’t only been proven effective through scientific studies, but is also a plan you can stick to.

1. Volumetrics Diet

While many diets are very complicated, the Volumetrics diet is quite simple.

On this diet, food is categorized into four different groups from least energy-dense (examples include broth, non-starchy vegetables and fruits) to most energy-dense (those treats we have trouble resisting like cookies, chocolate, and butter). The goal is for the majority of your diet to consist of lower-density foods.  

2. Keto

There isn’t a buzzier diet right now than keto. This incredibly effective plan isn’t likely to go away any time soon. The keto or ketogenic diet works because it’s high in fat, which makes it very satiating, but very low in carbohydrates. Reducing carbs allows your body to go into ketosis. During ketosis, the body becomes better at turning fat into energy. It also turns fat into ketones in the liver, which ultimately improves brain function. 

3. Vegan

Do you know a vegan? If you’re not sure, the answer is “no” because when someone is vegan, they’ll tell you about it. Vegans eliminate all animal products including meat, fish, dairy, eggs and honey. This diet continues to be popular for ethical reasons as well as the fact that it is incredibly effective. 

Luckily, in 2020, it’s easier than ever to maintain a vegan diet because of the rising popularity of plant-based meats such as Beyond and Incredible. But it’s still important to monitor how much you’re eating. Take time to read nutrition labels because these types of products are often highly processed. 

4. Probiotic-Rich

A probiotic-rich diet is a far better approach than the raw food diet for people with digestive and inflammation issues. Morse says she loves probiotic foods like kimchi, kefir, Kombucha and yogurt, all of which are easy to find at most major supermarkets. 

Unlike other diets, it’s far easier to incorporate probiotic-rich foods into your diet than it is to restrict others. It’s a realistic way of eating as opposed to just another fad diet du jour.

Healthy Eating

What is a healthy diet?

Eating a healthy diet is not about strict limitations, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, improving your health, and boosting your mood.

Healthy eating doesn’t have to be overly complicated. If you feel overwhelmed by all the conflicting nutrition and diet advice out there, you’re not alone. It seems that for every expert who tells you a certain food is good for you, you’ll find another saying exactly the opposite. The truth is that while some specific foods or nutrients have been shown to have a beneficial effect on mood, it’s your overall dietary pattern that is most important. The cornerstone of a healthy diet should be to replace processed food with real food whenever possible. Eating food that is as close as possible to the way nature made it can make a huge difference to the way you think, look, and feel.

By using these simple tips, you can cut through the confusion and learn how to create—and stick to—a tasty, varied, and nutritious diet that is as good for your mind as it is for your body.

The fundamentals of healthy eating

While some extreme diets may suggest otherwise, we all need a balance of protein, fat, carbohydrates, fiber, vitamins, and minerals in our diets to sustain a healthy body. You don’t need to eliminate certain categories of food from your diet, but rather select the healthiest options from each category.

Protein gives you the energy to get up and go—and keep going—while also supporting mood and cognitive function. Too much protein can be harmful to people with kidney disease, but the latest research suggests that many of us need more high-quality protein, especially as we age. That doesn’t mean you have to eat more animal products—a variety of plant-based sources of protein each day can ensure your body gets all the essential protein it needs.

Calcium. As well as leading to osteoporosis, not getting enough calcium in your diet can also contribute to anxiety, depression, and sleep difficulties. Whatever your age or gender, it’s vital to include calcium-rich foods in your diet, limit those that deplete calcium, and get enough magnesium and vitamins D and K to help calcium do its job.

Carbohydrates are one of your body’s main sources of energy. But most should come from complex, unrefined carbs (vegetables, whole grains, fruit) rather than sugars and refined carbs. Cutting back on white bread, pastries, starches, and sugar can prevent rapid spikes in blood sugar, fluctuations in mood and energy, and a build-up of fat, especially around your waistline.

How to make vegetables tasty

While plain salads and steamed veggies can quickly become bland, there are plenty of ways to add taste to your vegetable dishes.

Add color. Not only do brighter, deeper colored vegetables contain higher concentrations of vitamins, minerals and antioxidants, but they can vary the flavor and make meals more visually appealing. Add color using fresh or sundried tomatoes, glazed carrots or beets, roasted red cabbage wedges, yellow squash, or sweet, colorful peppers.

Liven up salad greens. Branch out beyond lettuce. Kale, arugula, spinach, mustard greens, broccoli, and Chinese cabbage are all packed with nutrients. To add flavor to your salad greens, try drizzling with olive oil, adding a spicy dressing, or sprinkling with almond slices, chickpeas, a little bacon, parmesan, or goat cheese.

Satisfy your sweet tooth. Naturally sweet vegetables—such as carrots, beets, sweet potatoes, yams, onions, bell peppers, and squash—add sweetness to your meals and reduce your cravings for added sugar. Add them to soups, stews, or pasta sauces for a satisfying sweet kick.

Cook green beans, broccoli, Brussels sprouts, and asparagus in new ways. Instead of boiling or steaming these healthy sides, try grilling, roasting, or pan frying them with chili flakes, garlic, shallots, mushrooms, or onion. Or marinate in tangy lemon or lime before cooking.

Lose Weight in Only 1 Month!

There are many ways to lose a lot of weight fast.

That said, many diet plans leave you feeling hungry or unsatisfied. These are major reasons why you might find it hard to stick to a diet.

However, not all diets have this effect. Low carb diets are effective for weight loss and may be easier to stick to than other diets.

Here’s a 3-step weight loss plan that employs a low carb diet and aims to:

• significantly reduce your appetite
• cause fast weight loss
• improve your metabolic health at the same time

1. Cut back on carbs

The most important part is to cut back on sugars and starches, or carbohydrates.

When you do that, your hunger levels go down, and you generally end up eating significantly fewer calories .

Instead of burning carbs for energy, your body now starts burning stored fat for energy.

According to some dietitians, it’s not uncommon to lose up to 10 pounds (4.5 kg) — sometimes more — in the first week of eating this way. This weight loss includes both body fat and water weight.

Research suggests that a low carb diet can reduce appetite, which may lead you to eat fewer calories without thinking about it or feeling hungry.

2. Eat protein, fat, and vegetables

Each one of your meals should include a protein source, fat source, and low carb vegetables.

As a general rule, try eating two to three meals per day. If you find yourself hungry in the afternoon, add a fourth meal.

Constructing your meals in this way should bring your carb intake down to around 20–50 grams per day.

3. Lift weights three times per week

You don’t need to exercise to lose weight on this plan, but it will have extra benefits.

By lifting weights, you will burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight.

Studies on low carb diets show that you can gain a bit of muscle while losing significant amounts of body fat.

Try going to the gym three to four times a week to lift weights. If you’re new to the gym, ask a trainer for some advice.

How fast will you lose weight?

You may lose 5–10 pounds (2.3–4.5 kg) of weight — sometimes more — in the first week of the diet plan, and then lose weight consistently after that.

If you’re new to dieting, weight loss may happen more quickly. The more weight you have to lose, the faster you will lose it.

For the first few days, you might feel a bit strange. Your body is used to running off carbs, and it can take time for it to get used to burning fat instead.

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Healthy Diet for Men

Food is more than just fuel. Your diet can help fight disease and keep you feeling younger.

A healthy diet for men includes:

• At least 2 cups of fruits and 2½ cups of vegetables each day for vitamins, minerals, fiber and phytochemicals.
• Whole grains. Eat at least half of all grains as whole grains each day. Replace refined grains with whole-grain bread, cereal, pasta, brown rice or oats.
• At least 38 grams of fiber per day for younger men; 30 grams of fiber per day for men older than 50.
• At least two to three servings of fish per week.
• Unsaturated fats such as oils, nuts and oil-based salad dressings in place of saturated fats such as full-fat dairy foods, butter and high-fat sweets.
• 3,400 milligrams a day of potassium from fruits, vegetables, fish and dairy.

1.0 Energy Foods

Since men have more muscle and typically are bigger than women, they require more calories throughout the day. Moderately active males likely need 2,200 to 2,800 calories per day. Your energy needs depend on your height, weight and activity level.

For energy and disease prevention, men should eat whole grains such as whole-grain bread, pasta, cereal, brown rice, oats, barley, beans, lentils, fruits and vegetables. These foods are high in fiber, help manage hunger and fullness and help fend off certain cancers, such as prostate and colon.

1.1 More than Meat

Eat a variety of protein foods, including seafood and plant-based sources, like beans, peas and soy products. Cut down on saturated fat from high fat meats and full-fat dairy products and fried foods. Instead, opt for foods with unsaturated, heart-healthy fats such as olive oil, canola oil, nuts, seeds and avocados.

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