• Ingredients:

  1. 1/2 cup mixed berries (blueberries, strawberries, raspberries)
  2. 1 small banana (provides natural sweetness and energy)
  3. 1/2 cup low-fat Greek yogurt (rich in protein)
  4. 1 tablespoon flaxseeds (source of fiber and healthy fats)
  5. 1 teaspoon honey (optional, for a touch of sweetness)
  6. 1/2 cup water or unsweetened almond milk
  7. Ice cubes (as desired)

  Instructions:

  1. Wash the berries and slice the banana.
  2. In a blender, combine the mixed berries, banana, Greek yogurt, flaxseeds, honey (if using), water (or almond milk), and ice cubes.
  3. Blend until smooth and creamy. Adjust the consistency by adding more liquid if needed.
  4. Taste and adjust sweetness if necessary.
  5. Pour into a glass and enjoy your berry-protein weight-loss smoothie!
  Remember, a smoothie can be a healthy addition to your diet, but it’s important to focus on overall meal planning and exercise for effective and sustainable weight loss. Additionally, consider portion sizes and the total calorie intake for the day.

 Ingredients:

• Firm tofu (cut into cubes)
• Assorted vegetables (bell peppers, onions, zucchini, etc.)
• Olive oil
• Lemon juice
• Paprika or chili powder
• Salt and pepper to taste

Instructions:

• • Marinate tofu cubes and chopped vegetables in a mix of olive oil, lemon juice, paprika or chili powder, salt, and pepper for about 15-20 minutes.
  • Thread the marinated tofu and veggies onto skewers.
  • Grill the skewers until tofu and vegetables are cooked and slightly charred.
  • Serve hot as a delicious and protein-packed dish.

Ingredients:

• Cooked lentils (masoor dal)
• Assorted vegetables (carrots, beans, peas, etc.)
• Garlic and ginger (minced)
• Low-sodium soy sauce or tamari
• Olive oil
• Fresh coriander for garnish

Instructions:

• In a pan, heat a little olive oil and add minced garlic and ginger.
• Add chopped vegetables and stir-fry until they are tender.
• Mix in the cooked lentils and season with low-sodium soy sauce or tamari.
• Garnish with fresh coriander and serve hot over brown rice or quinoa.

These healthy and easy-to-cook recipes are designed to support your weight loss journey while ensuring you enjoy nourishing and delicious meals. Remember, consistency and patience are key to achieving your goals.