Archive for the ‘Free recipes for weight loss’ Category

Healthy Burger Recipes For Weight Loss Diets

Healthy Burger Recipes for Weight Loss Diets

If you’re on a weight loss diet, You’re wrong if you think you can no longer indulge in traditional ‘junk’ foods like hamburgers! It’s a common assumption but the fact is that you CAN indulge yourself by modifying your recipe to create healthy burger recipes that substitute low calorie, low fat ingredients for traditional ingredients with higher calorie content.

Traditional ground beef is high in fat and calories. Hamburgers are often made from the lowest grade of ground beef which contains around 70% lean meat and 30% fat. In terms of calories, this meat contains approximately 1,488 calories per pound, so it’s hardly surprising that normal burgers are inappropriate for weight loss diets.

Thankfully, there are meats that contain much fewer calories. Even switching to the highest grade ground beef which contains 95% lean meat and only 5% fat is a massive improvement at around 608 calories per pound. But even better options exist if you can afford them as they are generally more expensive cuts. Always remember to trim any excess fat off meats that you grind yourself.

Healthy Burger Recipes

healthy burger recipes

Hamburger Patty Ingredients

1 egg white
1 lb (450g) lean meat
1/2 cup oat bran
Salt and pepper to taste

Meat options

Moose/Elk (463 calories per lb/454g)
Buffalo/Bison (494 calories per lb/454g)
Kangaroo (464 calories per lb/454g)
95% Lean Beef (622 calories per lb/454g)

Combine ingredients well then form into four large, evenly shaped patties. Cook in a non stick skillet WITHOUT oil to avoid adding excess calories. If absolutely necessary a small amount of cooking spray may be used.

For the fillings

2 cups of shredded lettuce
6 oz (180g) sliced tomato
1/2 cup sliced onion
4 poached eggs
4 fat free processed cheddar cheese slices

For the bun

8 Large Portabello mushrooms

This recipe serves 4 people. Based upon a basic burger (without sauce etc) made with 95% lean beef, this recipe contains approximately 350 calories per complete hamburger… compared to a burger made with regular hamburger mince, a whole egg, bread crumbs, full fat cheese and a hamburger bun which contains around 675 calories per burger.

So you can almost halve your calories in your burger by using low fat options. Using lean ground Moose, Buffalo or Kangaroo meat will reduce the calories even further… turning it into a steak sandwich saves an additional 30 calories.

Healthy Burger Recipes – Beef and Lentil Burger

8 oz cooked lentils, well drained and mashed
8 oz ground lean meat
1/2 cup oat bran
1 sm. chopped onion
1 egg white
Salt and pepper to taste

How to cook lentils

Combine all ingredients well. Form into four large, evenly shaped patties. Cook in a non stick skillet WITHOUT oil to avoid adding excess calories. If absolutely necessary a small amount of cooking spray may be used.

As you can see, it is possible for people on weight loss diets to enjoy healthy burger recipes.

Low fat cooking tips, roasted vegetables

I like to provide my blog readers with low fat cooking tips. So here’s another one. Low fat roasted vegetables.

If you’re anything like me, one of your favorite meals is a traditional Sunday roast. Mmmm, those delicious roasted vegetables, crispy on the outside but soft and luscious on the inside! But now we’re on a diet we can’t indulge in that taste anymore… right?

Not true. While traditional roasted vegetables are very high in fat due to the fat bath they sit in while they cook. There are ways to prepare low fat roasted vegetables. And it’s really simpler than you think (and sometimes even yummier than fat soaked traditional roast vegetables). You see, it’s not really necessary to have so much fat to roast vegetables. Although it is the fat that kind of semi fries the vegetables to that nice crispy exterior… a little fat works just as well, if not better, than a lot.

low fat roasted vegetables

So here is one way to prepare low fat roasted vegetables. Doing it this way won’t result in soggy roasted vegetables.

Low Fat Roasted Vegetables

  1. Preheat oven to 350F (190C)
  2. Line your baking tray with parchment (baking) paper
  3. Prepare and cut up your vegetables as per usual
  4. lay your vegetables evenly over the parchment paper
  5. Spray vegetables with extra virgin olive oil cooking spray
  6. Bake in the oven for 20-30 minutes
  7. Turn vegetables and spray the unsprayed side with cooking spray
  8. Bake for a further 20-30 minutes

Cooking time on this will vary according to the size of the vegetable pieces of course and you’re the best judge of that. But preparing them this way results in a nice crispy skin without all the excess fat.

Oh, and the meat can be prepared the same way. Tip with cooking pork, remove the skin and the excess fat before cooking. If you really must eat the crackling you can rub salt into it and cook under the grill. Not only is it lower in fat, It works better and results in lovely crisp crackling (but you have to watch it carefully). Just be certain to trim most of the fat from the underside first, you need a little to generate the heat to form the crackling… but certainly not the amount that is usually there.

Oh, and this makes it much easier to clean your roasting tray which is the other advantage of this low fat roasted vegetable recipe.

Hope you enjoy my low fat cooking tips.

Protein shake recipes for weight loss

One of the best methods for losing weight is through meal replacement. One of the best methods of meal replacements is drinking protein shakes for weight loss.

We’ve all seen the weight loss shakes on the shelves of our local grocery store, but lets face it, most of us can’t really afford to pay a fortune for these things… especially when it’s just as easy to make them at home (and probably healthier).

So how do you make protein shake recipes?

Do you remember the 1976 movie ‘Rocky’ starring Sylvester Stallone playing inexperienced prize fighter ‘Rocky Balboa’. And specifically, do you remember what he had for breakfast every morning? He would crack three eggs into a glass and drink them without even beating them. While that seems gross, the principle is sound. Protein is the building block of our muscles and also provides long lasting energy. When used in conjunction with a weight loss diet it also has an additional benefit… carbohydrates are more readily converted to energy than protein and therefore are more likely to be converted to fat also. Whereas protein requires more energy to digest. This translates to less excess calories to be converted to fat.

Protein shake recipes

Have you ever heard that statistic that egg white is 99% protein… this is true. So to turn change normal diet shake recipes into protein shake recipes… all you have to do is add one or two eggs to the mix. The amount of protein contained in that shake will then stop the hunger pains for several hours.

So whip up an egg nog and enjoy these simple protein shake recipes for weight loss.

Note: The calorie count of these recipes can be reduced by 55 calories if you use the egg whites only. If you want to increase the protein content simply add another egg and add 71 calories for a whole large egg or 16 calories for egg whites alone.

Chocanana protein shake recipe.

  • 2 teaspoons of unsweetened cocoa powder
  • 1 medium banana
  • 1 sachet Splenda (or other artificial sweetener)
  • 1 large egg
  • 4oz (1/2 container) of plain, low fat yoghurt
  • 1 cup of crushed ice cubes (can be crushed in blender)

Approximate calorie count for this recipe is 288 calories

Tropical mangopine protein shake recipe

  • Half of a fresh mango or 1/4 cup pure unsweetened mango nectar
  • Half a cup of fresh pineapple (or unsweetened canned pineapple)
  • 1 large egg
  • 4oz (1/2 container) of plain, low fat yoghurt
  • 1 cup of crushed ice cubes (can be crushed in blender)

Approximate calorie count for this recipe is 248 calories

Indulgent choc coffee protein shake recipe

  • 2 teaspoons unsweetened cocoa powder
  • 1 heaped teaspoon of decaffeinated coffee
  • 2 sachets of splenda (or other artificial sweetener)
  • 1 large egg
  • 4oz (1/2 container) of plain, low fat yoghurt
  • 1 cup of crushed ice cubes (can be crushed in blender)

Approximate calorie count for this recipe is 191 calories

Berry blitz protein shake recipe.

  • 1/4 cup of fresh strawberries
  • 1/4 cup of fresh blueberries
  • 1/4 cup of fresh raspberries
  • 1 large egg
  • 4oz (1/2 container) of plain, low fat yoghurt
  • 1 cup of crushed ice cubes (can be crushed in blender)

If fresh berries are unavailable you can use 3/4 of a cup of unsweetened frozen mixed berries in this recipe.
Approximate calorie count for this recipe is 191 calories.

To prepare all of these recipes simply add all ingredients to a blender and blend until the shake reaches the thickness you desire. For a thinner shake simply add some water. For more shake recipes visit diet shake recipes to help you lose weight. To turn these into protein shakes simply add a whole egg or an egg white.

Diet shake recipes to help you lose weight

Looking for diet shake recipes? Look no further! Diet shakes are excellent as a meal replacement and so easy to make, not to mention the fact that they taste great! Diet shakes make a refreshing summer treat or dessert after dinner. Whether you add nutritional supplements or just what you can buy from the grocery store; there are a thousands of diet shake recipes out there to provide you with a good variety of choices. It is also fun to experiment with diet shake recipes and add personal touches to your yummy weight loss creations.

One of the best things to add to any smoothie or diet shake recipes is low-fat yogurt. Apart from being delicious, yoghurt also provides large amounts of calcium to help reduce the incidence of osteoperosis in later life. Additionally, several recent scientific studies indicate that a diet rich in calcium may inhibit fat absorption in the small intestine. In the studies, individuals who average an extra 1,250 mg of calcium per day had significantly higher levels of undigested fat in their bowel motions regardless of whether the calcium came from traditional dairy products or calcium supplements. Regardless of whether you make a water (ice) based diet shake or a dairy based diet shake recipe, a small tub of yogurt can add a significant benefit. Apart from adding a nice creamy consistency to your diet shake recipes, it also increases the calcium content AND makes the shake more filling.

Diet Shake recipes

If you want to make the shake even more filling, simply add an egg to the recipe… or more specifically an egg white. Egg whites are almost pure protein and protein helps to make you feel fuller for longer… Remember the movie ‘Rocky’ in the 1980s… remember what Rocky had for breakfast every morning… he cracked three eggs into a glass and drank them without even beating them (ewww!). Yet the principle is completely sound. By adding an egg to your diet shake recipes you effectively turn them into protein shake recipes

Here are five tried-and-true diet shake recipes. Give them a whirl in your blender:

Strawberry-Orange-Banana Diet Shake Recipes

  • 2 cups of orange juice
  • 1 or 2 sliced bananas
  • 1 cup of strawberries
  • 1 cup of ice
  • 1 small tub of low fat strawberry-banana yogurt

Mango & Mandarin Diet Shake Recipes

  • Segments from 2 mandarin – or 2 cans
  • 2 mangoes – cut into cubes
  • 1 cup of ice
  • 1 or 2 eggs or a Protein supplements from the health food store
  • 1 small tub of low fat mango yogurt

Berry Berry Special Diet Shake Recipes

  • Half a cup of cranberry juice
  • Half a cup of apple juice
  • 1 cup of strawberries
  • 1 Punnet of blueberries
  • 1 punnet of raspberries
  • 1 banana
  • 1 small tub of low=fat strawberry or blueberry yogurt

In the recipe above you can substitute frozen berries from the freezer department of your grocery store if necessary.

Choc/Banana/Vanilla Diet Shake Recipes

  • 1 frozen banana cut into pieces
  • 1 teaspoon of vanilla
  • 1 cup of skim milk
  • 1 teaspoon of Splenda
  • 1 teaspoon cocoa powder
  • 1 small tub of low fat natural or vanilla yogurt

Mocha Coffee Diet Shake Recipes

  • 1 teaspoon instant coffee
  • 1 teaspoon cocoa powder
  • 1 teaspoon of Splenda
  • 1 cup of Ice
  • 1 small tub of low fat vanilla or natural yogurt
  • 1 or 2 eggs or protein supplement powder (optional)

It doesn’t matter which of the diet shake recipes you are making, the process is identical. Place all ingredients into a blender and zapp it. Operate the blender until the shake reaches your desired thickness, pour into a chilled glass, and enjoy your healthy, homemade, nutrient-rich, diet shake recipes. Not only does it help you lose weight; it also tastes delicious.

High protein, low fat alternative to bacon

I came across an interesting video on youtube the other day from ScienCentral regarding a high protein, low fat alternative to bacon.

If you’re anything like me you love bacon. But bacon is one of those foods that must be cut down on when you are on a diet because it is high in fat (specifically animal fats). So when I saw this alternative that is high in protein and low in fat I was really interested. Watch the video below then you can print off the recipe below it

Visit high protein, low fat alternative to bacon to see the nutritional value of mushrooms… note the percentage of calories from protein (37%) and the extremly low calorie count. Mushrooms are also very filling (because of the high protein content) and extremely nutritious.

Anyway, here is the recipe (I’m guessing measurments here from what I saw on the video)

Roasted mushrooms – High protein, low fat alternative to bacon

2 cups of sliced Shitake mushrooms
2 tablespoons of extra virgin olive oil
1/4 teaspoon ground rocksalt.

Placed sliced mushrooms into a bowl and add olive oil and sale. Stir until mushrooms are evenly coated.
Line large baking tray with baking paper and spread mushrooms evenly over surface
Cook in oven Preheated to 350F (180C) and bake for 1 hour, turning every ten minutes

I tried this recipe, when the mushrooms are cooked they are kind of dried and shriveled and really do taste like bacon. This is ideal to serve with salads or even as alternative to meat. If you’re wondering about the olive oil, this is what is known as a ‘good’ fat and in fact, in small quantities, actually helps with weight loss.