A calorie is a unit of energy that is obtained from the food we consume. Our diet mainly consists of 3 main macronutrients (protein, fat, and carbohydrates) that provide us with different calories. For example, protein and carbohydrates provide 4 calories per gram while fat provides 9 calories per gram.
Before finding out the best calorie intake for weight loss we must know our daily calorie requirement.
Now that you have a rough idea about your daily calorie requirements. To lose weight, you need to create a calorie deficit which means you need to consume 500 fewer calories per day to lose approximately one pound per week.
For example, if your daily calorie requirement is 2600 per day, you need to consume 2100 calories per day to lose weight.
When you eat more calories than your daily requirements, the extra calories are stored as fat. When you go for a calorie deficit (intake of fewer calories), your body starts absorbing those extra calories that are deposited in your body. That’s how you start losing weight.
If you really want to lose weight you need to smartly plan your breakfast, lunch, and dinner. For breakfast, you should eat something healthy between 200 – 400 calories. Your lunch and dinner should be between 500 – 700 calories.
You may have heard before, “Eat Your Breakfast Like A King”. Breakfast is your first meal of the day. Try to have a balanced breakfast that contains essential macronutrients. There are multiple options for a healthy breakfast, you can opt for a bowl of oatmeal topped with fruits and chia seeds. Or you can eat your regular eggs along with sausages and some grilled vegetables.
Ideally, you should eat your breakfast by 8 am while your lunch should be about 5 to 6 hours after breakfast. In the meantime, you can munch some yummy healthy snacks.
For lunch, there are plenty of great options. It will totally be up to you if you want to go for a heavy lunch or a lighter.
You can make a delicious bowl of lentil soup for your lunch as a starter. Along with lentils, you can add some vegetables to add some flavor to your soup. Lentils will provide you with essential protein and carbohydrates while vegetables are loaded with fiber that will make you feel fuller for a longer period.
Rough Calories Estimated: 341 per serving
Salad is such a versatile dish in which you can add a variety of ingredients. Sharing with you a delicious Greek Quinoa Salad recipe. Take a handful of quinoas, cook it, and add boiled chickpeas, cucumber, tomatoes, olives, and any other veggie you like. To add some sourness, squeeze a lemon and sprinkle some salt, pepper, and parsley.
Wraps are a great option if you want to take your healthy lunch at your workplace. They are delicious yet healthy. Choose a whole wheat wrap, add plenty of vegetables, and top it with your favorite sauce. Spread your favorite flavor of hummus over the tortilla, and add veggies like spinach, avocado, carrot, cabbage, cucumber, corn, and any other you like. For protein, you can add some shredded chicken and a spread of cottage cheese.
A simple dish that is packed with bursting flavors. This dish is gluten-free, dairy-free, and refined sugar-free. All you need to do is chuck all the ingredients in a crackpot, leave it to cook, and you can do all your chores. Take 2lb chicken and marinate it with 1tsp turmeric powder, 2tsp chili powder, 2tsp cumin, 1tsp garam masala, and salt and pepper to taste. Leave the chicken overnight for best results. Now chop half a cup of onion, 3 cloves, and 1-inch ginger. Add everything in your crockpot, marinated chicken and chopped veggies. Leave it to cook for up to 6 hours. Now you can shred the chicken and eat it with your favorite sides such as Nann Bread, Pretzel Buns, Tahini Sauce, and Sweet Potato Bun Sliders.
This recipe may take a lot of time, but you can cook it in a batch and refrigerate your shredded chicken for a month.
167 calories per serving
A bowl of soup at dinner that is full of fiber and flavors will harm no one. Heat 2 tablespoons extra-virgin olive oil in a pan now add 2 cups chopped onions, 1 cup chopped carrot, 1 cup chopped green bell pepper, 1 cup chopped celery, and 4 garlic cloves. Stir fry the veggies for 10 – 12 minutes. Now add cabbage and cook for another 10 minutes until softened. Add tomato paste, 1 tablespoon chipotle, and 1 teaspoon ground cumin and coriander. Lastly add 4 cups of vegetable or chicken broth, 4 cups of water, some black beans, and salt. Let everything cook under low heat. You can top your soup with some cilantro and lime juice.
241 calories per serving
Learn how to make healthy eggplant parmesan. We all love the crispy crust on the eggplant but to make a healthy version we are skipping frying instead we are going to bake them in the oven. Preheat your oven to 400F and coat your baking dish with olive oil. Now take a shallow bowl and whisk 2 large eggs with 2 tablespoons of water. Now in another dish take 1 cup breadcrumbs, ¾ cup grated parmesan cheese, and some seasoning. Dip your eggplants first in the egg mixture and then gently coat them with the breadcrumb mixture. Now carefully put your plants on the baking sheets. Spray olive oil on both sides and bake for 30 minutes. Meanwhile, take another bowl and add tomato sauce, basil, garlic, and crushed red pepper. Now layer your baked eggplant with sauce sprinkle some parmesan and ½ cup mozzarella and bake for another 20 – 30 minutes.
We are sharing with you a delicious option for your dinner. A fish curry made with coconut, mild spices, and no oil. With this recipe, you will enjoy your fish while your body will get essential Omega-3. Take 1 whole fish of your choice. For marination, if you have a piece of coconut grind it. Now add 1 teaspoon of chili powder, 1 teaspoon of coriander powder, and ¼ teaspoon of turmeric powder. Finely chop some green chilies, 2 – 3 tomatoes, and 2 onions. Now grind everything together and make a coarse paste. Meanwhile, soak tamarind in 1 cup of water and after some time filter out the impurities. Take your cooking pan add coconut paste and tamarind water bring it to a simmer. Now add your fish, and curry leaves, mix well, and cook for 15 – 20 minutes.
538 calories per serving
A one-pot pasta recipe that requires minimal cleanup is an ideal dinner option when you are in a hurry. Heat 1 tablespoon extra-virgin olive oil in a cooking pan now add ¼ cup whole-wheat panko breadcrumbs and 2 teaspoons minced garlic. Cook until your breadcrumbs are golden brown. It will take around 1 – 2 minutes. Now transfer it to another dish. Wipe out the pan and add 1 tablespoon oil, add your boneless, skinless chicken breast cut into small chunks, add 1 teaspoon Italian seasoning, 1-4 teaspoons salt, and some minced garlic. Cook until the chicken is softened, add 3 cups chicken broth, 1 cup chopped tomatoes, and 8 ounces whole wheat penne. Bring everything to a boil and let it cook for 20 minutes. Meanwhile preheat your oven, when your pasta is boiled take out it in a dish and top it with ½ cup shredded mozzarella cheese and ½ cup shredded Parmesan cheese. Cook until the cheese is melted. Lastly, sprinkle your breadcrumbs and some basil.
It doesn’t matter which options you choose for your breakfast, lunch, or dinner just make sure whatever you eat is in your recommended calorie bracket. There are many online calorie calculators that will give you a total number of calories in specific meals. If you want to lose some pounds quickly smartly plan your meals and start doing physical activities.
Physical fitness will improve the overall quality of your life. It can save you from many life-threatening diseases. As it is said, health is one of the biggest blessings, so take care of it.
Try to eat a well-balanced diet, walk regularly, do some light exercise, sleep on time, and you will soon witness the change in your life.