Description
A practical guide featuring nine budget-friendly and adaptable recipes for sustainable weight loss that emphasizes whole foods and mindful eating.
Ingredients
- Legumes (e.g., chickpeas, lentils)
- Lean protein (e.g., chicken, tofu)
- Whole grains (e.g., brown rice, quinoa)
- Fibrous vegetables (e.g., spinach, broccoli)
- Canned beans
- Rolled oats
- Olive oil
- Lemons
- Spices (e.g., salt, pepper, garlic)
- Honey (optional)
- Salt
Instructions
- Prepare the Basic Directions tonic: In a glass, combine warm water, salt, and lemon juice, stirring until dissolved.
- Batch cook legumes, grains, and vegetables as needed for lunches and dinners.
- Assemble meals using proteins, grains, and a variety of vegetables for balanced plates.
- For soups, simmer beans and vegetables with your choice of broth and seasonings until tender.
- Rotate flavors by changing dressings and spices each week.
Notes
These recipes rely on easily obtainable pantry staples, are family-friendly, and allow for personalization to suit dietary preferences.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Salads
- Method: Baking, Boiling, Steaming
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 300
- Sugar: 6g
- Sodium: 350mg
- Fat: 10g
- Saturated Fat: 2g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 10g
- Protein: 15g
- Cholesterol: 0mg