Looking to lose weight without sacrificing flavour or satisfaction? This grilled chicken with quinoa and steamed vegetables is the perfect combo of delicious and nutritious. Packed with lean protein, fibre-rich veggies, and wholesome carbs, it’s a meal designed to fuel your goals and keep you feeling great. Let’s dive in!
Why This Meal Supports Weight Loss
This meal is a total game-changer for weight loss, packed with everything your body needs to stay fuelled while shedding those extra pounds. Here's why it works:
1. Protein-Packed Power
Grilled chicken breast brings the gains! It’s loaded with lean protein, which keeps you full, curbs those sneaky cravings, and helps maintain muscle as you lose fat.
2. Complex Carbs for Steady Energy
Quinoa isn’t just trendy; it’s a powerhouse of slow-digesting carbs. It keeps your energy stable and prevents the dreaded energy crashes.
3. Veggie Goodness
Broccoli, carrots, and zucchini are low in calories but high in volume, meaning you can load up without guilt. Plus, they’re packed with fibre to keep your digestion on point.
4. Healthy Fats for Balance
A touch of olive oil brings healthy fats to the party, which are essential for overall health and help you feel satisfied after eating.
5. Low-Calorie, High-Nutrition
This meal is big on flavour and nutrients but keeps the calories in check, helping you hit that calorie deficit without feeling deprived.
📖 Ingredients for a Balanced Weight-Loss Meal
"A wholesome and delicious recipe straight from your weight-loss journey's recipe book!"
- Protein: 120g (4 oz) grilled chicken breast (skinless)
- Carbohydrates: ½ cup cooked quinoa
- Vegetables:
- 1 cup steamed broccoli
- ½ cup steamed carrots
- ½ cup steamed zucchini
- Healthy Fats: 1 teaspoon olive oil (for drizzling)
- Seasoning: Lemon juice, salt, pepper, garlic powder, and paprika
🍽️ Step-by-Step Recipe for Grilled Chicken and Quinoa
"Follow these simple steps to create a nutritious and delicious meal that's perfect for weight loss."
Prepare the Chicken: Marinate 120g of chicken breast with lemon juice, salt, pepper, garlic powder, and paprika. Grill on medium heat for 4–5 minutes on each side or until cooked through.
Cook the Quinoa: Rinse ¼ cup quinoa under cold water. Boil ½ cup of water in a small pot, add quinoa, reduce heat, and simmer for 10–15 minutes until the water is absorbed.
Steam the Vegetables: Steam 1 cup broccoli, ½ cup carrots, and ½ cup zucchini in a steamer or microwave-safe bowl for 5–7 minutes until tender.
Assemble the Meal: Plate the grilled chicken, cooked quinoa, and steamed vegetables. Drizzle with 1 teaspoon of olive oil for added flavour and healthy fats.
Customisation Tips for Your Weight-Loss Meal
1. Swap Your Protein
Not a fan of chicken? Try these alternatives:
- Plant-Based: Tofu, tempeh, or lentils for a vegetarian option.
- Seafood: Grilled salmon, shrimp, or cod for healthy omega-3s.
- Other Meats: Turkey breast or lean pork tenderloin for variety.
2. Vary Your Carbohydrates
Keep it interesting by switching up your carb source:
- Grains: Brown rice, barley, or bulgur.
- Roots: Sweet potatoes or butternut squash.
- Low-Carb: Cauliflower rice or zucchini noodles.
3. Play with Vegetables
Add colour and flavour with different veggies:
- Leafy Greens: Spinach, kale, or arugula.
- Cruciferous Options: Cauliflower, Brussels sprouts, or cabbage.
- Seasonal Favourites: Asparagus, bell peppers, or green beans.
4. Enhance the Flavour
Make it more exciting with spices, sauces, or marinades:
- Spices: Paprika, turmeric, cumin, or Italian seasoning.
- Fresh Herbs: Basil, cilantro, parsley, or dill.
- Low-Calorie Sauces: Lemon vinaigrette, salsa, or balsamic glaze.
5. Adjust the Fats
Healthy fats keep you satisfied. Experiment with:
- Oils: Avocado oil or sesame oil.
- Toppings: Crushed nuts, seeds, or avocado slices.
6. Portion Control Made Easy
Adjust portion sizes based on your goals:
- Higher Protein: Add extra grilled chicken or tofu.
- Lower Calories: Reduce carb portions and bulk up on veggies.
7. Meal Prep for Convenience
Cook in batches and store in meal-prep containers for busy days:
- Keep grains and proteins separate from sauces to maintain freshness.
- Freeze portions for quick meals during the week.
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