8 Super Easy and Healthy Recipes for Weight Loss and Muscle Gain

In this article, we will share super easy and healthy recipes for weight loss and muscle gain that will help you in your busy schedule.

In the fast pacing world, our life is getting faster every day. Most of the times in a day, we are in a rush to reach places, to get things completed, to run errands, and what not! And in this scuttle of life, another thing is getting fast – our food.

To avoid all the hassle of cooking and arranging stuff in the refrigerator, we just take away a meal that is cooked fast, make the 2-minute-food, or rely on the frozen snacks!

This is all the matter of convenience and easy-to-go methods of filling your stomach with something at the end of the day. And it is just getting worse.

A recent study has shown that even after some of the restaurants in NYC adopted calorie labeling on their fast food items, people didn’t budge to avoid the unhealthy snacks and eat healthy ones.

As I mentioned before, most people go for fast food because it’s fast, cheap, and doesn’t require them to cook or work in the kitchen. If that is the case with you too, let me give you some of the healthy recipes for weight loss and muscle gain.

These recipes are super easy and quick, and won’t let you punish your body with the unhealthy food again! So, let’s explore!

The Breakfast Recipes for Weight Loss

The first meal of your day must be a power package. The whole day is ahead of you, so better flush your body with the right amount of energy. And it’s a cherry on the cake when your breakfast is also healthy along with being energizing.

I have gathered a list of recipes that you would love to have for your breakfast, that are easy to prepare, and are a pure form of healthy foods for weight loss!

So, here is a list of healthy recipes for weight loss and muscle gain for your breakfast:

Eggs and Green Veggies Recipe for Weight Loss

We’re talking about breakfast here, so Egg was bound to come along the way! When it comes to preparing a whole healthy breakfast or feeding your growing kids – nothing can beat the nutrition quotient of eggs.

Eggs are good, easy to prepare, and are a whole package of proteins. One egg is supposed to have 75 calories and 7 gm of proteins and a lot of other nutrients. So, eating eggs in the breakfast is a go-go! Let’s get to the recipe:

What you’ll need:

• Olive oil (1 Tbsp)
• Mushrooms (1 cup – sliced)
• Spinach (2 cups)
• Egg (1)

Preparation:

Heat half of the olive oil in a pan and cook the mushrooms and spinach. Remove the cooked veggies to a plate. Now, take the remaining oil into the pan and crack the egg. Now, cook the oil, sunny-side-up and add it to the vegetables.

You can add flavors to the dish by adding your favorite sauce like Sriracha sauce, Soy sauce, oreganos, jalapenos, etc.

The benefits of this weight loss recipe:

You can find an abundance of nutrition in Spinach. This is why it is one of the most loved leafy greens of the health freaks.

Spinach not only flushes your body with a good amount of nutrients but it is also a great source of fiber that helps you cut your cravings throughout the day.

Also, with the goodness of egg, you will feed your body and muscles with something better than fatty, sugary, and junk food. This breakfast recipe, can thus, be your quick and easy way to lose fat fast.

So, include this on your list of healthy recipes for weight loss and muscle gain and start from today!

Ricotta Cheese With Papaya Recipe for Weight Loss

Did I say cheese? Well yes! But isn’t dairy intake bad during weight loss, you ask?

It had been a common belief since years that dairy products are usually fattening but as per a scientific review, dairy can aid your weight loss.

So, without a doubt of gaining fat, you can try this amazing, super easy, and healthy breakfast recipe. Once you learn about this recipe, it is surely going to be your favorite among all the healthy recipes for weight loss and muscle gain.

What you’ll need:

• Part-skim ricotta cheese
• Honey (1 Tbsp)
• Papaya (chopped – ½ cup)
• Flaxseeds (1/2 Tbsp)

Preparations:

Mix the ricotta cheese with honey and stir well. Add the chopped papaya and flax seeds to the mixture. Enjoy!

Yes, it’s that easy and quick! And will give you lots of benefits.

The Benefits of this weight loss recipe:

The recipe consists of 400 calories and 29 g of protein. Thus, along with getting a great energy punch in your morning, you can still rest assured that you aren’t gaining weight with this meal.

To top the benefits from this breakfast recipe is the fact that papaya is taken as one of the main ingredients here. Papaya is one of the most beneficial fruits with a great nutritional value.

Papaya offers a great amount of water content, thus, helping you stay hydrated and fight bloating.

Also, papaya is highly rich in fiber. So, you’d be kept away from hogging up on unhealthy and junk food as you wouldn’t feel hungry any sooner after your breakfast.

Thus, the ricotta cheese with papaya is another best name in your list of healthy recipes for weight loss and muscle gain. Go for it, soon!

Scrambled Tofu Recipe for Weight Loss

One of the healthiest foods found on earth is soy! You must have heard a lot about the health benefits of soy and the way it helps build muscles and aids weight loss. Soy is a great source of protein and thus, it boosts the body metabolism and ultimately speeds up the fat burning process. And soy can be found in a great variety of food items like tofu!

Soy is a great source of protein and thus, it boosts the body metabolism and ultimately speeds up the fat burning process. And soy can be found in a great variety of food items like tofu!

So, have a look at another one of the healthy recipes for weight loss and muscle gain with tofu that you can use up for breakfast.

What you’ll need:

• Olive oil (1 tsp)
• Crumbled tofu (4 oz)
• Spinach (1 cup – chopped)
• Mushrooms (2/3 cup – chopped)
• Red bell pepper (1/2 – chopped)
• Whole wheat sandwich thins
• Mozzarella (1 oz – part skim)
• Oreganos (1 tbsp)

Preparation:

Heat the olive oil in a pan and then cook the tofu and veggies in it, for about 7 minutes. Make a sandwich using the sandwich thins and add cheese and oreganos on it. You’re done!

Benefits of this weight loss recipe:

This super easy breakfast recipe is a powerhouse of energy. With tofu, you get your much-needed flush of energy and the veggies send in the required fiber and nutrients. This breakfast recipe can be considered as one of the best healthy recipes for weight loss and muscle gain as it has a savory taste along with its benefits.

You can skip cheese if you’re following a strict diet.

The Lunch Recipes for Weight Loss

Lunch is the most important meal of the day, after breakfast. Why is that, you ask?

This is because while we’re working or studying, a lot of our mental and physical energy is consumed and so, the feeling of being full that we get after breakfast doesn’t last much longer.

This is the reason why people usually stuff their stomach with unhealthy, fast, and cheap snacks that they get near their office or school or from a vending machine.

I suggest – stop doing that! While you’re starving during your lunch time, why not eat healthily and feed your body with the right things? And for this, you can pack your lunch in the morning and take it with you.

Here is a list of healthy recipes for weight loss and muscle gain that you can eat as your lunch and enjoy it! And that too without gaining more weight.

A whole bowl of fruits salad for Weight Loss

Is it a dish? Does it require a recipe? Well, not exactly!

But the suggestion here is to incorporate a whole bowl of fruit salad in your everyday diet. This not only lets you eat healthily but also helps you get leaner, faster.

So, let’s get to this super easy recipe for lunch that is healthy, quick, and doesn’t have to cost you much!

What you’ll need:

Fruits of your choice

Preparation:

Slice the fruits that you picked for your salad, store in a container and keep it in the refrigerator. And that’s pretty much it!

All you need to do is pick your lunch before you leave.

The fruits can be any – strawberries, blueberries, peach, apple, pear, watermelon, papaya, guava, pomegranate, melon, kiwi fruit, etc.

Benefits of this recipe for weight loss:

A whole bowl of fruit salad is a great pick for lunch. This lunch recipe not only induces healthy eating but will also keep your stomach filled for longer because of the fiber content.

So, you wouldn’t feel hungry for a long time and wouldn’t switch to the unhealthy evening snacks.

Also, the water content in fruits helps you shed your water weight along with keeping you hydrated. Thus, a fruit salad is one of the best healthy recipes for weight loss and muscle gain.

Chicken Salad Recipe for Weight Loss

If you’ve eaten light in the breakfast, you can try a chicken salad in your lunch. But here, we’re not talking about the fatty chicken.

We’re talking about the skinless chicken breasts with veggies and spices that will perk your taste up along with keeping you leaner and preventing you from binge eating fast food.

And avoiding chicken to avoid fat to lose weight fast is one of the many myths that people have related to diet and weight loss.

Right amount and form of some food items can actually help you lose weight fast.

What you’ll need:

• Roasted skinless chicken breast cubes
• Freshly squeezed lemon juice (1 tbsp)
• Mustard Paste (4 Tsp)
• Baby spinach (1 cup)
• Celery (1/2 – chopped)
• Jalapeno (1/2 – diced)
• Black pepper

Preparation:

Spread spinach leaves on the plate or container and mix the rest of the ingredients together. Now, removed the mixture on the spinach and add pepper as per taste.

That’s all!

Benefits of this recipe for weight loss:

The overall benefit of this recipe is that it ensures a great flush of energy and proteins during your lunch time and will keep you from starving or eating junk food.

The skinless chicken breasts have a great nutrition value with a boost of protein to the body and muscles.

This helps the body stay energized and boost body metabolism. Also, the spicy ingredients like jalapenos help boosting the fat burning process that aids weight loss.

For these reasons, this recipe can be your best pick from all the healthy recipes for weight loss and muscle gain.

Banana Sandwich Recipe for Weight Loss

During the lunch time, you need energy and this can be supplied by a great combination of sugar, fiber, and carbohydrates in a less amount.

So, a banana sandwich can be your best call!

What you’ll need:

• Two bananas (chopped)
• Wheat or multi-grain bread slices

Preparation:

Take the banana slices and put them in between two bread slices and you’re good to go! This is one of the healthiest and filling lunch recipes that can be greatly beneficial if you’re engaged in a regular workout.

You can also add peanut butter and apple slices, if you want to.

Benefits:

Banana had to be one of the ingredients of your healthy recipes for weight loss and muscle gain. This is because it is quite rich in fiber and the sugar in banana is much required to flush the body with energy.

Along with this, the bread that you pick gives you a feeling of being full so you wouldn’t have to starve. While working, we burn plenty of calories, so, taking the right amount of energy through food is a must.

This is one of the healthy recipes for weight loss and muscle gain that helps you do so and boost your body metabolism for faster fat burning and processing.

Along with eating lean and less, you can ensure a great intake of water during your lunch time and around it. This helps you keep hydrated and fight fatigue by keeping your body from tiring early.

One should never skip lunch because it is a much-needed meal to gain back all the energies that you’ve lost working or studying.

So, you can try these recipes for lunch and can add other easy and light recipes like a bowl of brown rice, vegetable salad, zucchini salad and noodles, roasted vegetables, boiled vegetables, and more!

Just be creative and try!

The Dinner Recipes for Weight Loss and Muscle Gain

 

Dinner is often skipped by most people who are watching their weight. But if you want to lose weight, you don’t have to skip your dinner entirely. Why?

This is because an average adult sleeps for almost 6-7 hours in normal situations. Starving your body for such a continuous time might affect your body adversely.

Starving makes you weak and slows down the function of your heart that gradually can be fatal for the body.

So, starving is not an option to lose weight. Here are some of the easy healthy recipes for weight loss and muscle gain that you can have for dinner:

Oats and Cherries Recipe for Weight Loss

For dinner, eat less, but eat!

And for less eating, what can do better than a bowl of muesli with some cherries? This recipe is one of the easiest yet healthy recipes for weight loss and muscle gain.

What you’ll need:

• Oats (1 cup)
• Milk (1/2 cup – of your choice)
• Honey (2 tsp)
• Tart Cherries (2 tbsp – chopped)

Preparation:

Let the oats stay soaked in the milk for a while and then add honey and tart cherries before eating.

Benefits:

The cherries used in this recipe have pigments that help lose weight and get a leaner body. Along with this, the oats contain fiber that helps you feel full even if you’ve eaten quite less. So, in all, this muesli recipe can be one of the best healthy recipes for weight loss and muscle gain.

Rice Pudding With Pistachio recipe for weight loss

Having a bowl of rice pudding can be quite satisfying yet filling in the dinner. Just make sure that your dinner is before 7 pm if you’re eating.

What you’ll need:

• Brown rice ( ½ cup – instant)
• Nonfat milk ( ¾ cup)
• Brown sugar/ Sugar Substitute ( 1 tsp)
• Cinnamon
• Pistachios (12-15)

Preparation:

Cook the rice in the nonfat milk and then add the rest of the ingredients to it! Top with any of your favorite fruits and you’ve got yourself a tasty yet healthy meal for dinner.

Benefits:

This recipe is great if you’re eating less for the rest of the day. The fiber and sugar make it the best meal for the supper.

Also, with the weight loss properties of pistachios, you have got yourself a great option from the healthy recipes for weight loss and muscle gain.

With all these recipes in hand, you don’t have to starve to lose weight fast! You can eat healthy instead and add flavors to your diet.

These recipes are fast, easy, greatly beneficial, and healthy! And to top it all – they aid your weight loss process.

So, what are you waiting for? Bring all the needed stuff and start cooking from today!