Patricia Bohn - Weight Loss Cookbook Easy: Lose Weight in Weeks with Easy, Healthy, and Delicious Low-Calorie Recipes
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- Book:Weight Loss Cookbook Easy: Lose Weight in Weeks with Easy, Healthy, and Delicious Low-Calorie Recipes
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Weight Loss Cookbook Easy
Lose Weight in Weeks with Easy, Healthy, and Delicious Low-Calorie Recipes
PATRICIA BOHN
Copyright 2019 Patricia Bohn
All rights reserved.
No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, except as permitted by U.S. copyright law.
Legal Notice:
This book is copyright protected. This book is only for personal use. You cannot amend, distribute, sell, use, quote or paraphrase any part, or the content within this book, without the consent of the author or publisher.
Disclaimer Notice:
Please note the information contained within this document is for educational and entertainment purposes only. All effort has been executed to present accurate, up to date, and reliable, complete information. No warranties of any kind are declared or implied. Readers acknowledge that the author is not engaging in the rendering of legal, financial, medical or professional advice. The content within this book has been derived from various sources. Please consult a licensed professional before attempting any techniques outlined in this book.
Although the author and publisher have made every effort to ensure that the information in this book was correct at press time, the author and publisher do not assume and hereby disclaim any liability to any party for any loss, damage, or disruption caused by errors or omissions, whether such errors or omissions result from negligence, accident, or any other cause.
Introduction
Are you looking forward to shedding off the extra pounds in your body? Do you want to feel healthier? Are you eager to use a healthier diet to counter a certain ailment?
Regardless of the intended reasons, there are various ways in which one can make use of a low-calorie diet. Ingesting fewer calories every other day is essential to yourself and will help the body to lose weight. If that is your objective, then you are in the right place.
Within this book, you will meet a variety of recipes that are easy and simple to prepare. The recipes are delicious and you will get to enjoy them. They have been broken into:
- Breakfast
- Lunch
- Snacks and side
- Dinner
- Desserts
With that said, lets not waste any more time.
Lets get cooking!
Breakfast
Prep Time: 5 minutes;
Cooking Time: 10 minutes;
Servings: 2;
Ingredients:
- Egg 1
- Egg whites - 3
- Whole wheat toast 2 slices
- Vegetables (any according to your taste like spinach, kale or cherry tomatoes)
- Berries 1 cup
- Oil (filled in a spray jar)
Directions:
- Switch on the stove - gas or electric - and keep it maintained at a medium flame.
- Spray just enough oil in a stainless-steel pan to cook the vegetables. Heat the oil in the pan for a few seconds before adding them.
- Keep stirring the vegetables until they soften. Then, pour in the beaten egg and egg whites and scramble them.
- While they are cooking, toast the 2 slices of bread.
- Place the scrambled eggs on top of the toast and serve alongside the berries (strawberries, raspberries, and blueberries).
Nutritional Info:
Calories: 303;
Protein: 23 g;
Fat: 6 g;
Net Carbs: 31 g;
Fiber: 7 g;
Prep Time: 4 minutes;
Cooking Time: 9 minutes;
Servings: 2;
Ingredients:
- Ham, chopped 1 2/3 cups
- Cheddar, shredded 1 tbsp
- Spinach about 1/6 cup or 80 g
- Chestnut mushrooms, diced 2/3 cup
- Medium egg 4
- Oil 1 tsp
Directions:
- Set the grill to its highest setting and leave it to heat up. Subsequently, in an ovenproof frying pan, heat the oil over a medium flame.
- Fry the mushrooms in the pan for 2 minutes or until they soften. Add in the spinach and the ham and keep stirring them 1 minute longer after the spinach has wilted.
- Spice with a pinch of salt and black pepper after the vegetables are cooked.
- Lower the flame to pour in the beaten eggs and let them evenly spread and cook uninterrupted for 3 minutes just enough time to let them set.
- Put the cooked meal under the grill for 2 minutes after spritzing it with cheese. You can either serve it hot or cold, your choice.
Nutritional Info:
Calories: 226;
Protein: 22 g ;
Fat: 15 g;
Net Carbs: 0 g ;
Fiber: 1 g;
Prep Time: 5 minutes;
Cooking Time: 5 minutes;
Servings: 2;
Ingredients:
- Orange juice 2 tbsp
- Medium eggs 2
- Spelt bread, halved 2 slices
- Rapeseed oil 1 tsp
- Raspberries and blueberries 1 2/3 cups
- Honey for serving
Directions:
- In a wide bowl, beat the orange juice and the eggs. Then, soak both sides of the bread in the mixture for about 2 minutes.
- Put a nonstick frying pan over a high flame and drizzle the rapeseed oil on it.
- When the pan is heated, cook the soaked bread for a few minutes without flipping it or it might break. Flip and cook the other side of the bread for 1 to 2 minutes.
- Top the finished French toasts with the berries and the honey.
Nutritional Info:
Calories: 197;
Fat: 10 g;
Protein: 14 g;
Net Carbs: 10 g;
Fiber: 2 g;
Prep Time: 5 minutes;
Cooking Time: 15 minutes;
Servings: 1;
Ingredients:
- Cinnamon tsp
- Old-fashioned Oats cup
- Unsweetened Vanilla Almond Breeze (almond milk) 1 cup
- Stevia or any other no-calorie sweetener 2 packets
- Salt 2 pinches
Directions:
- Switch on the stove and mix all the ingredients in a non-stick pot.
- Pour in 1 cup of water and combine well.
- Let the mixture boil and then reduce the flame down to a simmer. The gentle bubbling will cook the oats.
- Continually keep stirring it until its creamy and thick. When cooked, serve with blueberries and walnuts.
Nutritional Info:
Calories: 106;
Net Carbs: 11.6 g;
Fat: 3.8 g;
Fiber: 3.3 g;
Protein: 3.7 g;
Prep Time: 5 minutes;
Blending Time: 5 minutes;
Servings: 4;
Ingredients:
- Seedless watermelon, cut into cubes 8 cups
- 2% Reduced-fat plain Greek yogurt 4/3 cup
- Mint, chopped 8 tbsp
Directions:
- Firstly, blend the watermelon chunks with the yogurt.
- Add the mint and mix until the smoothie is creamy and smooth.
Nutritional Info:
Calories: 143;
Protein: 8.3 g;
Fat: 2 g;
Net Carbs: 24.9;
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