fast weight loss meals

Easy Weight Loss Recipes: 5 Quick Meals

You get your gym membership, setup your favorite playlist, even buy the trendiest water bottle from Amazon, but then it’s lunch / dinner time and you’re stuck. Wondering what to eat, after all you don’t want to regain those hard shed pounds you sweat out at the gym!. You’re going to need some go-to, easy weight loss recipes!

Losing weight can be difficult and time-consuming, but you can see rapid results by making intelligent choices about what you eat. One key to successful weight loss is incorporating low-calorie meals into your diet. The challenge, however, is finding tasty recipes to satisfy your weight loss efforts. This article will share five delicious, easy low-calorie recipes that can help you lose weight fast.

Cooking At Home

Cooking at home has numerous benefits when it comes to losing weight. First, it gives you greater control over your meals’ ingredients and portion sizes. This can be especially useful for cutting calories and making healthier food choices.

Home cooking can save you money compared to eating out or buying pre-packaged meals. It also lets you be more mindful of your food, as you can clearly see what goes into each dish. Finally, home cooking can be a fun and enjoyable activity and a great way to bond with family and friends.

Here are five delicious low-calorie recipes that are relatively quick to prep and can benefit any weight management plan.


fast weight loss meals

Grilled Chicken with Roasted Vegetables

This healthy and flavorful dish is sure to become a staple in your weight loss meal plan. The chicken is perfectly grilled, while the vegetables are roasted to bring out their natural sweetness. This recipe is easy to customize with your favorite herbs and spices, making it a versatile option for any night of the week
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Course Main Course
Cuisine Mediterranean
Servings 4
Calories 300 kcal


  • 1 Grill Pan Feel free to use your bbq


  • 4 pcs Small Chicken Breasts Skinless
  • 1 Medium Zucchini Sliced
  • 1 Medium Yellow Squash Sliced
  • 1 Medium Red Bell Pepper Sliced
  • 1 Medium Onion Sliced
  • 1 tbsp Olive Oil
  • 1 Salt and Pepper to Taste
  • 1 Herbs, Spices of Your Choice (Optional)


  • Season the chicken breasts with salt, pepper, and any additional desired herbs or spices.
  • Preheat your grill or grill pan to medium-high heat.
  • Grill the chicken for 6-8 minutes on each side or until it is cooked through and reaches an internal temperature of 165°F (74 C).
  • Meanwhile, toss the sliced vegetables in olive oil and season with salt and pepper.
  • Grill or roast the vegetables until they are tender and slightly charred (takes roughly half an hour but you can do this in advance as well)
  • .Serve the chicken and vegetables together, garnished with any additional herbs or spices as desired.
Keyword grilled chicken, grilled chicken with roasted vegetables


fast weight loss meals

Quinoa and Black Bean Salad

This protein-packed salad is an excellent choice for a light lunch or dinner. The combination of quinoa and black beans provides a complete source of plant-based protein, making it a perfect option for vegetarians or anyone looking to incorporate more plant-based meals into their diet. This recipe is also high in fiber and nutrients, thanks to adding various colorful vegetables.
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Course Salad
Cuisine Mexican
Servings 4
Calories 0.3 kcal


  • 1 Pan For cooking quinoa
  • 1 Mixing bowl For final salad prep
  • 1 Whisk For salad dressing
  • 1 Smaller bowl For mixing dressing


  • 1 Cup Quinoa
  • 1 Can Black Beans Drained and rinsed
  • 1 Small Red Bell Pepper Diced
  • 1 Small Yellow Bell Pepper Diced
  • 1 Small Orange Bell Pepper Diced
  • 1 Small Red Onion Diced
  • 1 Cup Cherry Tomatoes Halved
  • ¼ Cup Fresh Cilantro Chopped
  • 2 tbsp Olive Oil
  • 2 tbsp Red Wine Vinegar
  • 1 Salt and Pepper


  • Cook the quinoa according to the package instructions or your favorite way. Allow it to cool slightly, should take roughly 20 minutes
  • Add the cooled quinoa to a large mixing bowl with the black beans, diced vegetables, and cilantro
  • Whisk together the olive oil, red wine vinegar, salt, and pepper in a separate small bowl to make the dressing
  • Pour the dressing over the quinoa and vegetable mixture and toss to combine
  • Serve the salad chilled or at room temperature, garnished with additional cilantro if desired.
Keyword quinoa salad, salad


fast weight loss meals

Shrimp and Broccoli Stir Fry

This quick and easy stir fry is a delicious and satisfying way to incorporate more seafood and vegetables into your diet. The combination of succulent shrimp and crunchy broccoli is winning, and the dish comes together in just minutes. This recipe is also highly customizable, so feel free to add your favorite vegetables or swap the shrimp for another protein if desired.
Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Course Main Course
Cuisine Chinese
Servings 4
Calories 0.28 kcal


  • 1 Large wok
  • 1 Small bowl For sauce


  • 1 lb Shrimp Peeled and deveined
  • 1 Medium Head of Broccoli Cut into florets
  • 1 Small Carrot Julienned
  • 1 Bell Pepper Thinly sliced
  • 2 Garlic Cloves Minced
  • 1 tsp Fresh Ginger Grated
  • 2 tbsp Low-Sodium Soy Sauce
  • 1 tsp Sesame Oil
  • 1 tsp Cornstarch
  • 1 tbsp Vegetable Oil


  • Heat the vegetable oil in a large wok or frying pan over medium-high heat
  • Add the shrimp and cook until they are pink and opaque, about 2-3 minutes per side. Remove the shrimp from the pan and set aside
  • Add the broccoli, carrot, bell pepper, garlic, and ginger to the pan and stir fry until the vegetables are tender-crisp about 3-4 minutes
  • Whisk together the soy sauce, sesame oil, and cornstarch in a small bowl
  • Add the soy sauce mixture to the pan and stir to combine
  • Return the cooked shrimp to the pan and stir until everything is well coated in the sauce
  • Serve the stir fry hot, garnished with sesame seeds or additional chopped fresh herbs if desired
Keyword shrimp and brocolli stir fry, shrimp stir fry


fast weight loss meals

Turkey and Vegetable Soup

This hearty and comforting soup is perfect for a healthy and satisfying meal. It is packed with lean protein from the turkey and a variety of nutritious vegetables. This recipe is easy to make in advance and is an excellent option for meal prep or busy weeknight dinners.
Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes
Course Soup
Cuisine Italian
Servings 4
Calories 160 kcal


  • 1 Large cookpot


  • 1 tbsp Olive Oil
  • 1 Small Onion Diced
  • 2 Garlic Cloves Minced
  • 1 lb Lean Ground Turkey
  • 1 Medium Carrot Diced
  • 1 Medium Zucchini Diced
  • 1 Cup Green Beans Trimmed and cut into 1-inch pieces
  • 14.5 oz Diced Tin Tomatoes
  • 1 tsp Dried Oregano
  • 1 tsp Dried Basil
  • 1 Salt and Pepper


  • Heat the olive oil in a large pot over medium heat to prepare this soup
  • Add the onion and garlic and cook until the onion is translucent about 5 minutes
  • Add the ground turkey and cook until it is browned, breaking it into small pieces as it cooks
  • Add the carrot, zucchini, green beans, diced tomatoes, chicken broth, oregano, and basil to the pot
  • Bring the soup to a boil, then reduce the heat to low and simmer for 20-25 minutes or until the vegetables are tender. Season with salt and pepper as needed.
  • Serve the soup hot, garnished with additional herbs or a sprinkle of parmesan cheese if desired
Keyword turkey and vegetable soup


fast weight loss meals

Baked Salmon with Roasted Sweet Potatoes

Healthy and flavorful, this dinner is sure to become a new favorite. The salmon is baked to perfection and is paired with sweet and tender roasted sweet potatoes. This recipe is rich in protein, healthy fats, and complex carbohydrates, making it a balanced and satisfying meal.
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Course Main Course
Cuisine American
Servings 4
Calories 0.35 kcal


  • 1 Baking tray
  • 1 Oil brush


  • 4 6 oz Salmon Fillets
  • 1 tbsp Olive Oil
  • 1 Salt and Pepper
  • 2 Medium Sweet Potatoes Cut into 1-inch cubes (or wedges if preferred)
  • 1 tsp Paprika
  • ½ tsp Garlic Powder
  • ½ tsp Onion Powder


  • Preheat your oven to 400°F (204 C). Place the salmon fillets on a baking sheet and brush them with olive oil
  • Season the fillets with salt and pepper and roast the salmon for 10-12 minutes until it is cooked through and flakes easily with a fork
  • Meanwhile, toss the sweet potato cubes in olive oil and season them with paprika, garlic powder, onion powder, salt, and pepper
  • Spread the sweet potatoes in a single layer on a separate baking sheet and roast them for 20-25 minutes or until tender and lightly browned
  • Serve the salmon and sweet potatoes together, garnished with additional herbs or a squeeze of lemon juice if desired
Keyword roasted salmon with sweet potatoes, salmon bake

Want To Make These Easy Weight Loss Recipes Even Leaner?

Incorporating these delicious low-calorie recipes into your diet is an excellent step towards achieving your weight loss goals. Still, you can follow a few additional tips to make these recipes even more weight-loss-friendly. Here are a few ideas to consider:

Prefer low or no-fat alternatives

In many of your recipes, you may have the option to use dairy products such as milk, cheese, or sour cream. Choosing low-fat or fat-free versions of these products can help reduce the calorie and fat content of the recipe without sacrificing flavor.

Use Leaner Proteins

Lean proteins such as chicken, turkey, fish, and plant-based options like beans and tofu are lower in calories and fat than higher-fat meats like beef or pork. Consider using these options in your recipes to help cut calories.

Discard The Skin

The skin on chicken and turkey can add extra calories and fat to a dish. Removing the skin can help reduce these recipes’ calorie and fat content.

Prefer Whole Grains

Whole grains like quinoa, brown rice, and whole wheat pasta are higher in fiber and nutrients than refined grains like white rice and pasta. Consider using whole grains in these recipes to increase the nutrient content and add extra staying power.

Final Word

These five low-calorie recipes are a great place to start for just about anyone. They’re tasty, easy to make, and won’t leave you feeling hungry or deprived.

So go ahead, try them, and watch the pounds melt away! Remember that weight loss is hard work and requires dedication and consistency. But hey, at least you’ll have some delicious meals to fuel your efforts!

Considering starting a new keto diet?, we have a beginner’s guide HERE  to help you get going.

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