22 meals to melt belly fat in 2022 – Do not eat this

22 meals to melt belly fat in 2022 – Do not eat this

The pandemic has drastically changed our lifestyle. Suddenly, by working from home, we are moving significantly less than we did in the past. It’s easier than ever to order takeaway, and being at home has us conveniently reaching out for a snack every time we get the slightest urge.

Although spot-reducing belly fat is not exactly possible, eating fewer calories than you burn means total weight loss – including your belly. Eating for weight loss is very specific and requires a few essential components.

  • Protein: Important for feeling full, maintaining muscle mass and improving our metabolism, protein is the key to every meal while trying to lose weight.
  • Fiber: Carbohydrates, vegetables and fruits with high fiber content are invaluable during a weight loss diet to feel both full and satisfied. Focusing on about one cup of carbs at each meal is a great place to start for most people.
  • Bind: When you need to eat a little less, it is helpful to add more to your plate to feel less deprived. Fruits and vegetables are a great “addition” to the diet to increase the total amount of food without extreme restrictions. Focus on the fact that half of your plate comes from vegetables at a main meal to get started.
  • A calorie-conscious mindset: You do not have to start counting every single calorie to lose weight. However, it helps to be aware of the calorie content of your diet and start switching. Replace the creamy dressings with lighter sauces, switch fatty meats to lean cuts, and replace the dessert with a lighter option.

A new year is a fresh start. A chance for you to set new goals, change your lifestyle and adapt to the new normal in a peri-pandemic world. Rest assured, we have provided you with 22 delicious and weight-loss meals. So, for even more inspiration for healthy meals, check out our list of these 100 easiest recipes you can make.

Omelette of black bean
Mitch Mandel and Thomas MacDonald

This high-protein, high-fiber breakfast will definitely satiate and keep you full for hours. The soluble fiber from black beans can help lower cholesterol, keep you regular and increase satiety to start your day.

Get our recipe for Black Bean Omelet.

Pork tenderloin with grilled pineapple salsa
Mitch Mandel and Thomas MacDonald

Sweet and spicy, this meal checks all the boxes. Pork tenderloin is super lean, making it perfect for your New Year’s weight loss goal.

Get our recipe for Grilled pork tenderloin with pineapple salsa.

Grilled mahi mahi with salsa verde
Mitch Mandel and Thomas MacDonald

Want to add a little variety to your dinner plan? Fish is a great addition to your plate for low-fat, low-calorie protein options and endless ways to spice it up! Start with our super easy salsa verde recipe.

Get our recipe for Grilled Mahi-Mahi with Salsa Verde.

Low calorie grilled caesar salad
Mitch Mandel and Thomas MacDonald

Caesar salad can be heavy if ordered out. Fortunately, we have eased this fan favorite with a homemade option. Fill it with grilled chicken to feel full longer – you will thank us later!

Get our recipe for healthier grilled caesar salad.

Serious gluten-free chili
Mitch Mandel and Thomas MacDonald

Turkey is significantly leaner than beef and you will not even be able to tell the difference once it is seasoned in this solid chili. The high protein and fiber combination here will keep you full for hours!

Get our recipe for Delicious Turkey Chili.

Paleo Moroccan salmon with quinoa
Mitch Mandel and Thomas MacDonald

This tasty dish is packed with fiber, heart-healthy fat and protein – a winning combination for weight loss that does not make you feel deprived.

Get our recipe for Moroccan inspired quinoa pilaf and salmon.

Paleo chicken with tomato, olives and capers
Mitch Mandel and Thomas MacDonald

This Mediterranean-themed chicken dish is super satisfying if you have run out of fun ways to incorporate chicken into your week. Combine it with a starchy carbohydrate like brown rice, wholemeal pasta or potatoes for a balanced dinner.

Get our recipe for baked chicken with tomatoes and capers.

Paleo teriyaki pork chop with apple
Mitch Mandel and Thomas MacDonald

Bring your options for lean protein to life with this delicious combination of sweet and spicy. Pork is known as “the second white meat” for its leanness – making it a great addition to your weekly rotation for weight loss!

Get our recipe for Teriyaki pork chops with sautéed apples.

low calorie tortilla soup
Mitch Mandel and Thomas MacDonald

Soup is a great way to sneak lots of vegetables and broth into your diet – two foods that help you get fuller and increase volume without added calories!

Get our recipe for easy chicken tortilla soup.

Healthy chicken hunter
Mitch Mandel and Thomas MacDonald

The tomatoes and chicken broth come together in this dish to make a creamy, light sauce! Serve this dish on a bed of brown rice or wholemeal pasta and you have a super-filling balanced meal.

Get our recipe for Chicken Cacciatore.

Low calorie chicken mole enchiladas
Mitch Mandel and Thomas MacDonald

Instead of sour cream, we use mole and chicken broth in this traditional Spanish favorite. No one to compromise on taste here! Choose a whole grain tortilla for added fiber to keep you full longer.

Get our recipe for Chicken Mole Enchiladas.

Healthy chicken tikka masala
Mitch Mandel and Thomas MacDonald

The creamy, spicy sauce here is made with Greek yogurt instead of a full-fat cream. We have facilitated this recipe without compromising on taste or consistency.

Get our recipe for Healthy Chicken Tikka Masala.

Healthy Greek salad
Mitch Mandel and Thomas MacDonald

This classic combo never gets old. If you are bored with salads, this recipe can be your saving grace. The chicken, feta cheese and olives help keep you full longer, so don’t skip the topping.

Get our recipe for Greek salad recipe with chicken.

Healthy Spanish Garlic Shrimp
Mitch Mandel and Thomas MacDonald

Shake up your everyday life with a seafood recipe. This Spanish garlic shrimp is juicy and flavorful and goes well with cajun sides, vegetables and rice or on top of a wholemeal pasta.

Get our recipe for Spanish Garlic Shrimp.

pumpkin mole chili bowls with spoons
Blaine Moats

This recipe is a bit festive, but do not knock on it until you have tried it. The creamy pumpkin balances the earthy notes of cocoa to give the taste buds a super spicy punch. Plus, the lean beef and beans make this a protein-rich meal!

Get our recipe for Pumpkin Mole Chili.

Paleo Turkey Bolognese
Waterbury Publications, Inc.

Swap your traditional noodles with spaghetti squash here for a high-fiber, low-carb meal that tastes great and keeps you full for hours.

Get our recipe for Paleo Turkey Bolognese with Garlic Spaghetti Squash.

bowl of butternut squash hash with celery
Posie Brien / Eat This, Not That!

This less starchy breakfast hash has been lightened up from traditional potatoes. The spices and sausage round off this tasty breakfast to keep you satisfied longer.

Get our recipe for Butternut Squash Hash.

two bowls of instant pot chicken and rice soup with bread
Kiersten Hickman / Eat This, Not That!

This spin on chicken noodle soup will make you feel extra cozy this winter. The milk and broth come together to create a creaminess that is unsurpassed with significantly fewer calories than traditional creamy soups.

Get our recipe for Instant Pot Chicken and Rice Soup.

overnight chia pudding bowl with chia seeds on marble table
Waterbury Publications, Inc.

A couple of tablespoons of chia seeds go a long way – literally! Chia seeds expand in liquid, so soaking them overnight really increases the volume. Customize your own with toppings that satisfy: nuts, fruit, granola or honey work well here.

Get our recipe for Overnight Chia Pudding.

Healthy minestrone with pesto
Mitch Mandel and Thomas MacDonald

This heart-healthy option will keep you full from the added fiber. Bonus – there is a healthy dose of fat from the pesto to add more flavor and increase the satisfaction factor here.

Get our recipe for minestrone soup with pesto.

Breakfast hash with sweet potato and chicken sausage
Mitch Mandel and Thomas MacDonald

We love a hot breakfast hash in the morning and this sweet potato-chicken sausage combination does not disappoint. In fact, we think it’s even better the day after as leftovers!

Get our recipe for breakfast hash with sweet potato and chicken sausage.

Paleo grilled chicken pineapple sandwich
Mitch Mandel and Thomas MacDonald

A little sweet and a little spice delivers here the best of both worlds. This sandwich is super balanced with lean protein and high fiber carbs if you use a whole grain bun!

Get our recipe for Spicy-Sweet Grilled Chicken Pineapple Sandwich.

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