5 tasty and satiating weight loss recipes · 2017-07-05 · 5 tasty and satiating weight loss...
TRANSCRIPT
5 Tasty and Satiating Weight Loss Recipes
Welcome to this short cookbook where you’ll find 5 of my favorite weight loss recipes. The recipes outlined in this
book are the once I use like all the time during my own weight loss periods. The recipes are made to be as satiating
and tasty as possible while containing the least amounts of calories to still be tasty.
I mostly use these recipes in combination with Intermittent fasting and I think they work best combined with that
method, here’s why: When you create a feeding window of around 8-10 hours you’ll get extremely satiated with
one of these meals for hours to come. Meaning that you’ll probably only need two of these meals and one snack to
get through the day and lose weight fast and efficiently, which should be the goal of long-term sustained weight loss.
I’ve included the calories and macro nutrients of each dish so you can easily see how much you’re eating throughout
the day.
By the way, did you find this cookbook through my book on Intermittent fasting? If not, check out the book if you are
interested in this amazing method of eating, it’s currently for sale on Amazon, you can get it by clicking here
Just one small tip before you start cooking: Make a big batch of food following these recipes and store in lunch
boxes. That way you will have a nutritious and satiating meal close at hand for days to come, saving you a lot of time
and energy not having to think about cooking.
Thanks for downloading this cookbook, I wish you a successful weight loss and a great day!
Sincerely
Niklas
PS. If you’re looking for more great fat burning and tasty dishes I really recommend a cookbook named: Metabolic
cooking. The book got over 250 recipes like the once in here to help you make your fat loss easier and more
enjoyable. Below is an image of some of the 250 great recipes in this book. Click the image to get it for over a 50%
discounted price!
Chicken with Satay Sauce and Rice
Prep time: 25 min I Cook time: 10 min I Servings: 4 I Difficulty: Easy/Medium
Ingredients
• 12 (about 600g) chicken
tenderloins
• 250ml (1 cup) satay
marinade
• Olive oil spray
• 125ml (1/2 cup) coconut
milk
• 1 teaspoon fish sauce
• Steamed jasmine rice, to
serve
• 40g (1/4 cup) unsalted
peanuts, coarsely chopped
• 1 tablespoon fresh
coriander leaves
Notes:
Want to make it easy for
yourself? You can do this dish
with ready-made Satay sauce
which you can find in most
stores as well.
Method
Step 1
Place the chicken in a glass or ceramic bowl. Add the marinade and
toss to coat. Cover with plastic wrap and place in the fridge for 10
minutes to marinate. Drain, reserving marinade. Thread 1 piece of
chicken lengthways onto each skewer.
Step 2
Heat a barbecue grill or large chargrill on medium. Spray with olive oil
spray. Add the skewers and cook for 5 minutes each side or until
chicken is cooked through.
Step 3
Meanwhile, place the coconut milk and reserved marinade in a small
saucepan over medium heat. Cook, stirring occasionally, for 7 minutes
or until the sauce thickens. Stir in the fish sauce. Divide the rice among
serving plates. Top with skewers. Drizzle over the sauce. Sprinkle with
peanut and coriander to serve.
Nutrition per serving
Calories: 490 Fat: 28g Carbs: 19g Protein: 40g
Weight loss verdict: Very satiating meal with high protein and low carb
content.
Beef with Tikka Masala Sauce and Rice
Prep time: 20 min I Cook time: 20 min I Servings: 4 I Difficulty: Easy
Ingredients
• 2 lb Stewing beef
• 1/4 cup Cilantro, fresh
• 1/2 tsp Coriander
• 3 Garlic cloves
• 1/2 tsp Lemon, zest
• 1 Onion, big
• 1/2 cup Tomatoes
• 1/2cup Beef stock
• 1 tsp Black pepper
• 1 tsp Brown sugar
• 1/2 tsp Cayenne pepper
• 1 tbsp Garam masala
• 1/2 tsp Paprika, smoked
• 1 tsp Salt
• 1 tsp Turmeric
• 1 tbsp Oil
• 1/2 tsp Cumin
Notes:
Want to make it easy for
yourself? You can do this dish
with ready-made Tikka
Masala Sauce which you can
find in most stores as well.
Method
Step 1
Cut the meat into desired sized pieces. Put the meat in a bowl. Add all
the spices and stir it around.
Step 2
Heat up a frying pan on medium. Spray with olive oil spray. Add the
meat and cook for 5 minutes until the meat has a good-looking surface.
Start cooking the rice.
Step 3
Add the beef stock, Lemon, Cilantro, Garlic, Onions and the
Tomatoes and stir it around. Cook, stirring occasionally, for 15-20
minutes or until the sauce thickens and the beef gets tender. Divide the
rice among serving plates. Use a large ladle and put delicious Tikka
Masala beef on top. Serve with fresh vegetables such as haricot verts
and bell peppers.
Nutrition per serving
Calories: 560 Fat: 32g Carbs: 19g Protein: 42g
Weight loss verdict: Very satiating meal with high protein and low carb
content.
Ham Cheese and Tomato Omelette
Prep time: 25 min I Cook time: 10 min I Servings: 1 I Difficulty: Easy
Ingredients
• 2 whole eggs, 1 cup of egg
whites
• 1 smallish tomato
• 1 tablespoon milk
• 1 teaspoon butter
• 1 tablespoon parmesan,
grated
• 1 tablespoon chives or
parsley, finely chopped
• 1 tablespoon cheddar,
grated
• 2 thin ham slices
Notes:
You can choose to do the
omelette either with the
cheeses above or go with low
fat cheese instead. However, if
you’ve been fasting a long
time you will probably need
the calories unless you are on
a very low-calorie budget.
Method
Step 1
Cut the tomato in half, de-seed and finely dice.
Step 2
Lightly beat the eggs with milk, sea salt and pepper together with a
fork. Pour in the egg mixture immediately and cook over medium-high
heat, ensuring the egg is being cooked evenly on the pan. When the
underside is golden lower the heat. Scatter the grated cheese, herbs
and diced tomato, and arrange the ham on top.
Step 3
Cook for a further 30 seconds then slide the omelette form the pan
onto a plate, ensuring the omelette folds over itself. Rub in butter,
remaining cheese, tomato and herbs and serve immediately.
Nutrition with high/low fat cheese per serving
Calories: 480/400 Fat: 28/20g Carbs: 19g Protein: 41g
Weight loss verdict: Very satiating meal with high protein and low carb
content.
Paprika Pork With Sweet Potatoe
Prep time: 15 min I Cook time: 25 min I Servings: 4 I Difficulty: Easy/Medium
Ingredients
• 800g orange sweet
potatoes, peeled, cut into
thin wedges
• 1 1/2 tablespoons Alfa
One rice bran oil
• 2 tablespoons lemon juice
• 3 teaspoons sweet paprika
• 2 teaspoons ground cumin
• 4 (150g each) butterflied
pork steaks
• 200g extra-light sour
cream
• 2 teaspoons sambal oelek
• 1 tablespoon finely
chopped fresh chives
• Lemon wedges, to serve
Notes:
Want to make it easy for
yourself? You can do this dish
with any ready-made
marinade that you want which
you can find in most stores as
well.
Method
Step 1
Preheat oven to 220°C/200°C fan-forced. Place potato and 2 teaspoons
oil on a baking tray lined with baking paper. Season with salt and
pepper. Toss to coat. Bake for 25 minutes or until tender.
Step 2
Meanwhile, combine lemon juice, paprika, cumin and remaining oil in
a glass or ceramic dish. Add pork. Turn to coat. Heat a barbecue plate
or chargrill over medium-high heat. Cook pork for 3 to 4 minutes each
side or until cooked through.
Step 3
Combine sour cream, sambal oelek and chives in a bowl. Serve pork
with potato, sour cream mixture and lemon wedges.
Nutrition per serving excluding sour cream.
Calories: 373 Fat: 15.4g Carbs: 17.9g Protein: 41g
Weight loss verdict: Very satiating meal with high protein and low carb
content.
Cottage Cheese with Fruit, Chocolate and Cinnamon
Prep time: 5 min I Cook time: none I Servings: 1 I Difficulty: very easy
Ingredients
• 250g Cottage cheese
• 1 Large Apple
• 1 Large Banana
• 20g Dark Chocolate
• 1/2 tablespoon Cinnamon
Notes:
This is a personal favorite of
mine, one that I typically eat
as the first meal of the day
when I’m breaking the fast.
Feel free to use which ever
fruit you’d like.
Method
Step 1
Put 250g of Cottage cheese in a bowl.
Step 2
Cut up fruit you decide to use into small pieces. Do the same thing
with the chocolate. Put the fruit and chocolate on the cottage cheese.
Step 3
Top with Cinnamon or something tasty like honey.
Nutrition per serving.
Calories: 511 Fat: 10g Carbs: 65g Protein: 32g
Weight loss verdict: Very satiating meal with high protein, medium carbs
from good sources and low-fat content.