Lose Weight but Keep Your Health with These Recipies

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During pregnancy, my weight had ballooned to almost 180 pounds-I am just 5 ft 3′ tall with petite frame. Yes, I looked horribly unhealthy. The weight didn’t come off for a year.I found to difficult to walk for more than 10 minutes without a break; climbing stairs, heavy lifting and running would leave me breathless and I was hungry all the time.

The hunger part can be attributed to me breastfeeding, and I did not deprive myself. But I was keenly aware that I if I don’t take control over what I eat-my health would be in jeopardy. It was not just about looks but about my health and well being. So, I decided to change and it started in my kitchen.

Here are the recipes that helped me lose about 50 lbs.

Afternoon snack or lunch

Healthy chicken soup with veggies

Chicken soup is not just for you cold or when you are feeling low. It is actually a healthy meal with lean protein that can satisfy your hunger, keep you from snacking on junk food and in long term help you lose weight.

Lean protein is essential to keep our muscles strong, it also provides us strength and energy. And mix some good veggies with your lean chicken soup and you have a healthy meal.


  • Boneless and skinless chicken breast
  • Carrots
  • Tomatoes
  • Onions
  • Peppers-red green and yellow
  • Salt, black pepper for seasoning
  • Oil


  1. Heat a deep saucepan and add little oil
  2. Then brown cubes of chicken breast-stir the cubes often so that they don’t stick on the pan.
  3. When the cubes are sufficiently browned and tender, add in the veggies.
  4. Stir the veggies and chicken cubes until the veggies are tender.
  5. Then add about two to three cups of water and salt(according to your taste) and let the soup shimmer.
  6. After about two minutes, the soup is ready.
  7. Sprinkle black pepper and the chicken soup is ready to be enjoyed.

Cheat sheet:

Keep calories off by skipping oil and using grilled chicken cubes. Boil the veggies instead.

Use a little less salt that you think you need. Black pepper will add to the taste and you will not miss salt much. High sodium(element found in salt) diet is not heart healthy.


Mixed beans curry

Beans are an excellent source of low fat protein.If you are a vegetarian or looking to lose weight, add beans to your diet-you will get protein minus the fat. Also, beans are filling and satisfying so you won’t be snacking unnecessarily and adding calories.


  • Kidney, garbanzo, pinto, green split beans-socked in water overnight.
  • Onions
  • Tomatoes
  • Cumin powder
  • Salt and pepper
  • Oil


  1. Heat the oil in deep and heavy bottom saucepan.
  2. Add in chopped onions and let the onions turn slightly golden brown.
  3. Then add finely diced tomatoes(use fresh tomatoes instead of canned-you will keep off extra sodium) and cumin powder.
  4. After the tomatoes are tender, add in the beans and about three cups of water.
  5. Cover the pan and let the beans cook until the water turns thick and the beans are tender.
  6. Then add salt and pepper and serve with chopped cilantro.

Cheat sheet:

Use fresh tomatoes instead of canned tomatoes. You will keep off extra salt from the curry. High sodium diet is not good your heart.

Skip rice or bread and serve the beans with whole wheat baked tortilla chips.

Afternoon delight/dessert

Sweet and healthy smoothie

This smoothie will get you your fruits in a very delightful way. Instead of stuffing yourself with high calorie store bought dessert, try making this healthy smoothie at home-you will enjoy fresh, delightful drink and it won’t cost you your health.


  • Strawberries
  • Bananas
  • Almonds
  • 1% Milk
  • Apples


  1. Slices the fruits into small pieces and put them in a food processor along with chopped almonds and milk.
  2. Blend all the ingredients until the smoothie is thick and there are no fruit chunks.
  3. Serve chilled.


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