Flex and Flow

1. Breakfast Boosters

Spinach and Feta Egg White Omelette

Ingredients:

• 4 egg whites
• 1 cup fresh spinach, chopped
• ¼ cup feta cheese, crumbled
• 1 small tomato, diced
• Salt and pepper to taste
• Cooking spray or a teaspoon of olive oil

Instructions:

1. Heat a non-stick pan over medium heat and lightly coat with cooking spray or olive oil.
2. Sauté spinach and tomatoes until spinach is wilted.
3. Pour egg whites over the vegetables and cook until edges start to set.
4. Sprinkle feta cheese over one half of the omelette and fold.
5. Cook for another 1-2 minutes, then slide onto a plate and season with salt and pepper.

Why It’s Great: Egg whites are low in calories and high in protein, making them perfect for muscle maintenance and fat loss. Spinach adds fiber and vitamins, while feta provides a flavor boost without too many extra calories.

Berry Chia Seed Pudding

Ingredients:

• ¼ cup chia seeds
• 1 cup unsweetened almond milk (or any low-calorie milk)
• 1 tablespoon honey or maple syrup
• ½ cup mixed berries (blueberries, raspberries, strawberries)
• ½ teaspoon vanilla extract

Instructions:

1. Mix chia seeds, almond milk, honey, and vanilla extract in a bowl.
2. Stir well and refrigerate for at least 4 hours, or overnight.
3. Before serving, top with fresh berries.

Why It’s Great: Chia seeds are packed with fiber and omega-3 fatty acids, which help with satiety. Berries add natural sweetness and antioxidants without adding too many calories.

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2. Lunch Essentials

Quinoa and Black Bean Salad

Ingredients:

• 1 cup cooked quinoa
• 1 can black beans, rinsed and drained
• 1 cup corn kernels (fresh or frozen)
• 1 red bell pepper, diced
• ¼ cup red onion, finely chopped
• 2 tablespoons olive oil
• Juice of 1 lime
• 2 tablespoons chopped cilantro
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine quinoa, black beans, corn, bell pepper, and red onion.
2. In a small bowl, whisk together olive oil, lime juice, cilantro, salt, and pepper.
3. Pour the dressing over the salad and mix well.

Why It’s Great: Quinoa is a complete protein, and black beans provide fiber and additional protein. This salad is nutrient-dense and keeps you full longer.

Lemon Herb Chicken with Steamed Vegetables

Ingredients:

• 2 boneless, skinless chicken breasts
• Juice of 1 lemon
• 2 tablespoons olive oil
• 1 tablespoon dried herbs (like rosemary, thyme, or oregano)
• Salt and pepper to taste
• 2 cups mixed vegetables (broccoli, carrots, bell peppers), steamed

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Marinate chicken breasts in lemon juice, olive oil, herbs, salt, and pepper for at least 30 minutes.
3. Bake chicken for 20-25 minutes or until fully cooked.
4. Serve with steamed vegetables.

Why It’s Great: Chicken breasts are a lean protein source, and steaming vegetables preserves their nutrients while keeping the meal low in calories.

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3. Dinner Delights

Stuffed Bell Peppers

Ingredients:

• 4 bell peppers, tops cut off and seeds removed
• 1 cup cooked brown rice
• 1 cup lean ground turkey or beef
• 1 cup diced tomatoes
• 1 small onion, diced
• 1 teaspoon garlic powder
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 375°F (190°C).
2. In a skillet, cook the ground meat with onion until browned. Drain any excess fat.
3. Add tomatoes, cooked rice, and spices to the meat mixture.
4. Stuff the bell peppers with the mixture and place them in a baking dish.
5. Bake for 25-30 minutes, until peppers are tender.

Why It’s Great: Stuffed bell peppers are low in calories and packed with protein and fiber. The variety of spices adds flavor without extra calories.

Baked Salmon with Asparagus

Ingredients:

• 4 salmon fillets
• 1 bunch asparagus, trimmed
• 2 tablespoons olive oil
• 1 lemon, sliced
• 1 teaspoon garlic powder
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Place salmon fillets on a baking sheet and drizzle with olive oil.
3. Arrange lemon slices on top of the salmon and season with garlic powder, salt, and pepper.
4. Place asparagus around the salmon and drizzle with a little more olive oil.
5. Bake for 15-20 minutes, or until the salmon is cooked through and the asparagus is tender.

Why It’s Great: Salmon is rich in omega-3 fatty acids and protein, while asparagus adds fiber and essential nutrients. This dish is both satisfying and nourishing.

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4. Snack Smarts

Greek Yogurt and Almond Butter Dip

Ingredients:

• 1 cup plain Greek yogurt
• 2 tablespoons almond butter
• 1 teaspoon honey
• Sliced apple or celery sticks for dipping

Instructions:

1. Mix Greek yogurt, almond butter, and honey in a bowl.
2. Serve with sliced apple or celery sticks.

Why It’s Great: Greek yogurt is high in protein and probiotics, and almond butter adds healthy fats. This combo is perfect for a filling, nutritious snack.

Roasted Chickpeas

Ingredients:

• 1 can chickpeas, drained and rinsed
• 1 tablespoon olive oil
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• Salt to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss chickpeas with olive oil and spices.
3. Spread on a baking sheet and roast for 20-30 minutes, shaking the pan halfway through.

Why It’s Great: Chickpeas are high in protein and fiber, making them a crunchy, satisfying snack that keeps you full.

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Final Tips

• Hydrate Well: Drinking plenty of water is essential for fat loss and overall health. Sometimes thirst is mistaken for hunger.
• Portion Control: Be mindful of portion sizes to avoid overeating, even with healthy foods.
• Balance: Aim for meals that balance protein, healthy fats, and carbohydrates to keep your energy levels stable and hunger at bay.

Remember, fat loss is not just about cutting calories but about making nutritious choices that keep you satisfied and healthy. With these recipes, you can enjoy flavorful meals while working towards your fat loss goals.