High-protein dinners I ate to lose weight (Easy for weeknights!)

High-protein dinners I ate to lose weight (Easy for weeknights!)

High-protein dinners I ate to lose 42 lbs

I am bringing the weight-loss journals back again – to show you some really quick high-protein dinners that I ate to lose weight!

I’ve shared some breakfasts, lunches and snacks from the journals, but there’s been a lot of requests for some dinners!

When I think back to what I really wanted from my dinner when I was trying to lose weight.. it was something lower in calories but still filling + full of flavor (it’s gotta be tasty you know), something healthy and balanced with all the food groups, and something really quick to make!

These are all gluten and dairy-free (and I’ve listed vegan substitutions below!)

These are some of my favorite dinners for weeknights:
– Zesty lemon chicken – something I could eat every week
– Quick weeknight ramen – this is one of my go-to emergency meals
– Spicy chickpea tacos – sounds weird I know, but it’s really good

Cook these dinners with me in my YouTube video (above)!

ZESTY LEMON CHICKEN

ZESTY LEMON CHICKEN – SERVES 1
Ingredients (meal):
– 200g skinless, boneless chicken (tenders or breast meat, or 1/2 pack firm tofu)
– 1/2 cup cooked white basmati rice (1/6 cup dry rice + 1/3 cup water)
– 100g green beans (or mix of green beans, bell peppers and onion)
– Optional garnish: Spring onion, sesame seeds, salt and pepper
Ingredients (sauce):
– 1/8 cup chicken broth (low sodium, or vegetable broth)
– 1/2 lemon (juiced)
– Lemon zest (1/2 tsp)
– 4 tsp honey (or maple syrup)
– 1/4 tsp onion powder
– 1/2 tbsp soy sauce
– 1/2 tsp sesame oil (or any oil)
– Salt and pepper
– 1/4 tbsp corn starch (1 + 1/3 tsp)
– Optional: garlic

ZESTY LEMON CHICKEN – SERVES 4
Ingredients (meal):
– 800g skinless, boneless chicken (tenders or breast meat, or 2 packs firm tofu)
– 2 cups cooked white basmati rice (1/2 cup per serving serving)
– 300-400g green beans (or mix of green beans, bell peppers and onion)
Ingredients (sauce):
– 1/2 cup/ 125ml chicken broth (low sodium, or vegetable broth)
– 2 lemons (juiced)
– Lemon zest (2 tsp)
– 1/3 cup honey (or maple syrup)
– 1 tsp onion powder
– 2 tbsp soy sauce
– 2 tsp sesame oil (or any oil)
– Salt and pepper
– 1 tbsp corn starch
– Optional: garlic

Calories: roughly 400 per serving
Protein: 44g (with chicken)
Make it vegan: Replace the chicken with tofu, the chicken broth with vegetable broth, and the honey with maple syrup.

 

 

QUICK WEEKNIGHT RAMEN

QUICK WEEKNIGHT RAMEN
Ingredients:
– Ramen *noodles (I use a gluten-free 250 calorie pack, do not use the flavor sachet)
– 1+ 1/2 cups hot water
– 1 cup baby spinach
– 1/2 cup sliced spring onion
– 1 cup sliced mushrooms
– 1 tsp sesame oil (or any neutral tasting oil)
– 1 tsp honey (or maple syrup)
– 1 tbsp rice wine vinegar
– 3 tbsp low sodium soy sauce/ coconut aminos
– 1/4 tsp onion powder
– 1/4 tsp ginger powder
– Salt and pepper
– Optional: garlic
Toppings:
– 1 boiled egg (or 1/4 pack grilled/ fried tofu)
– Spring onion slices
– Sesame seeds
– Salt and pepper
*add another 100 cal for regular wheat ramen – I have multiple GF low calorie ramen options linked below my YouTube video

Calories: roughly 400
Protein: 20g
Make it vegan: Replace the honey with maple syrup, and the boiled egg with grilled or fried tofu.

 

RECIPE 3: SPICY CHICKPEA TACOS

Ingredients (tacos):
– 2 x corn tortillas (2 for 100 cal, I usually use the brand Guerrero)
– 1/4 large or 1/2 small avocado
– Fresh cilantro
– 1 tsp sunflower seeds
– Squeeze of lime juice
– Salt and pepper
Ingredients (chickpea mix):
– 1/2 cup chickpeas (from a can, drained and rinsed)
– 1/2 medium onion
– 1 cup cherry tomatoes
– 1 tsp oil
– 1/2 tsp sweetener (maple syrup or brown sugar)
– Paprika (pinch)
– Chili flakes (pinch)
– Cayenne pepper (pinch)
– Squeeze of lime juice (add at end)
– Salt and pepper
– Optional: garlic

Calories: roughly 400
Protein: 11g
Make it vegan: It’s already vegan!

Photos, recipes and video by Liezl Jayne for liezljayne.com