5 Tasty and Satiating Weight Loss Recipes · 2017-07-05 · 5 Tasty and Satiating Weight Loss...

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5 Tasty and Satiating Weight Loss Recipes Welcome to this short cookbook where youll 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, heres why: When you create a feeding window of around 8-10 hours youll get extremely satiated with one of these meals for hours to come. Meaning that youll 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. Ive included the calories and macro nutrients of each dish so you can easily see how much youre 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, its 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 youre 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!

Transcript of 5 Tasty and Satiating Weight Loss Recipes · 2017-07-05 · 5 Tasty and Satiating Weight Loss...

Page 1: 5 Tasty and Satiating Weight Loss Recipes · 2017-07-05 · 5 Tasty and Satiating Weight Loss Recipes Welcome to this short cookbook where you’ll find 5 of my favorite weight loss

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!

Page 2: 5 Tasty and Satiating Weight Loss Recipes · 2017-07-05 · 5 Tasty and Satiating Weight Loss Recipes Welcome to this short cookbook where you’ll find 5 of my favorite weight loss

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.

Page 3: 5 Tasty and Satiating Weight Loss Recipes · 2017-07-05 · 5 Tasty and Satiating Weight Loss Recipes Welcome to this short cookbook where you’ll find 5 of my favorite weight loss

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.

Page 4: 5 Tasty and Satiating Weight Loss Recipes · 2017-07-05 · 5 Tasty and Satiating Weight Loss Recipes Welcome to this short cookbook where you’ll find 5 of my favorite weight loss

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.

Page 5: 5 Tasty and Satiating Weight Loss Recipes · 2017-07-05 · 5 Tasty and Satiating Weight Loss Recipes Welcome to this short cookbook where you’ll find 5 of my favorite weight loss

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.

Page 6: 5 Tasty and Satiating Weight Loss Recipes · 2017-07-05 · 5 Tasty and Satiating Weight Loss Recipes Welcome to this short cookbook where you’ll find 5 of my favorite weight loss

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.