Discover our 15 light recipes to prepare in less than 20 minutes! Balanced recipes that are easy to make while having fun, perfect for organizing your slimming meals at work.
To lose weight it is essential to have a balanced diet! It is enough to replace certain foods with lighter and more dietary ones. In addition, you need to know what to enjoy. Also be careful not to neglect breakfast, opt for a menu to lose weight from morning to dinner.
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Zucchini pie
Zucchini pie. Credit: Istock
For 4 people
Preparation time: 10 minutes
Cooking time: 20 minutes
Ingredients:
– 150 g of courgette
-80 g pitted olives
-60 g of dried tomatoes
-2 eggs
-115 g of cottage cheese
– Olive oil
-200 g of semi-integral flour
– 5 g of baking powder
– Salt and pepper
-60 g of milk
Preparation:
-Preheat the oven to 180°C.
-Wash and cut the courgette into small cubes. Cut pitted olives, feta and sun-dried tomatoes. Reserve in the fridge.
– In a salad, put two eggs, the curd, a drizzle of olive oil. Add the semi-wholemeal flour, baking powder, salt (very light) and pepper.
-We mix everything and then add the milk.
– Cover the cake tin with baking paper and pour the mixture. Bake in the preheated oven for 20 minutes.
– Leave to cool before removing from the mold and serving.
Avocado croque-monsieur and light roasted chicken
Croque-monsieur roasted chicken and chicken. Credit: Istock
For 4 people
Preparation time: 10 minutes
Cooking time: 1 minute
Ingredients:
-2 roasted chicken fillets
-2 lawyers
-8 slices of integral bread
-Green salad leaves.
-1 tomato
– Fresh cheese 5%
– Salt and pepper
Preparation:
– Cut the slices of integral bread into triangles and toast them. Spread cream cheese on each side.
-Cut the roast chicken into strips and place the slices on the sandwich bread. Add the thinly sliced avocado.
– Season lightly with salt and pepper.
-We finish arranging the lettuce leaves.
Tuna and cream cheese wrap
Tuna wrap, a light recipe to lose weight. Credit: Istock
For 4 people
Preparation time: 15 minutes
Ingredients:
-4 wheat pancakes
-1 can of natural tuna
-Fresh Saint-Môret type cheese
-Green salad leaves
-Cherry tomato
– Chives
– Clear mustard
– Lemon juice
– Salt and pepper
Preparation:
-In a salad, mix the flat tuna with Saint-Môret type cheese, chives (chopped), lemon juice, mustard. Season with salt (slightly) and pepper.
– Arrange the preparation on the wheat pancake and distribute it, avoiding the edges.
-Place the lettuce leaves, the cherry tomatoes cut in half.
– Next, roll up the wheat pancake and cut it into three.
Potato salad with eggs
Light potato salad. Credit: Istock
For 4 people
Preparation time: 10 minutes
Cooking time: 15 minutes
Ingredients:
-4 potatoes
-4 eggs
-1 white onion
– Light mayonnaise
Preparation:
– Peel and wash the potatoes, then immerse them in a large pot of water and boil them.
-While it is cooking, peel the white onion and chop it very finely.
-Cook the hard-boiled eggs and once cooked, run the eggs under cold water. Remove the shell from the hard-boiled eggs and cut them into several pieces.
-Once the potatoes are cooked and drain them. Cut the potatoes into large chunks and place in a large bowl.
-Add the egg and finely chopped onion and mix.
– Cover the preparation with light mayonnaise.
Light spinach omelette
Recipe for an original tortilla with spinach. Credit: Istock
For 2 people
Preparation time: 20 minutes
Cooking time: 20 minutes
Ingredients:
-3 eggs
-180 g of frozen spinach
-15 g of grated cheese
-1 grain of garlic
-½ spoonful of olive oil
– Salt and pepper
Preparation:
– Chop the garlic finely and fry it in a pan with a drizzle of olive oil. Then add the spinach and simmer for 10 minutes.
-While cooking, break the eggs and beat with a mixer. Add the grated cheese, season with salt (slightly) and pepper.
-Pour the mixture over the spinach.
Radish diet sandwich
Original and light recipe for a sandwich with radishes. Credit: iStock
For 2 people
Preparation time: 5 minutes
Cooking time: 1 minute
Ingredients:
-4 slices of integral bread
– Salad leaves
-4 slices of ham
-8 pink radishes
– Fresh cheese 0%
– Salt and pepper
Preparation:
-Cut the sandwich bread slices into a triangle and then spread the fresh 0% cheese on each side.
-Arrange the bread slices, the lettuce leaves and the ham slices.
-Wash and cut the radishes into thin slices.
– Arrange the radish slices on the ham slices.
Light sweet and savory mixed salad
Healthy sweet and savory salad recipe. Credit: Istock
For 4 people
Preparation time: 10 minutes
Ingredients:
– Young plants
-Mixed
-1 pear
– Goat registration
– Almonds
-Pink berries
-Balsamic vinegar
-Olive oil
– Salt and pepper
Preparation:
-Wash the young shoots and the mesclun and put them in a large salad.
– Peel the pear and cut it into strips. Pour the pear pieces into the blender.
-Cut the log of goat cheese into small pieces and spread them over the salad.
– Sprinkle the salad with almonds and pink peppercorns.
-Dress with balsamic vinegar, olive oil, salt (lightly) and pepper.
Steamed cod and green beans
Cod and green bean dish with a little rice. Credit: Istock
For 4 people
Preparation time: 20 minutes
Cooking time: 20 minutes
Ingredients:
-4 cod fillets
-150 g of green beans
-1 grain of garlic
-1 bunch of tarragon
-1 teaspoon of turmeric
-Olive oil
– Salt and pepper
Preparation:
– Chop the tarragon and crush the garlic. In a bowl, pour the lemon juice, add the turmeric, olive oil, salt and pepper.
-Add the 4 cod fillets. Turn them over so that the fish absorbs the marinade. Cover the plate with cling film and reserve in the fridge.
– Steam the beans for 15 minutes.
– Remove the cod and drain it and steam the fish for 10 minutes.
– Assemble everything and serve.
Light Greek salad
Light Greek salad perfect for spring and summer. Credit: Istock
For 4 people
Preparation time: 15 minutes
Salad ingredients:
-½ romaine lettuce
-1 red pepper and green pepper
-100 g of black olives
-½ red onion
-150 g cherry tomatoes
-½ cucumber
-100 g of feta, cut into cubes
Dressing Ingredients:
-3 tablespoons of olive oil
– Lemon juice
-2 tablespoons of chopped parsley
-½ grain of garlic
– Salt and pepper
Preparation:
-For the vinaigrette, mix the olive oil, lemon juice, parsley, minced garlic. Season with salt (slightly) and pepper. great book
– Chop the lettuce and arrange it in a large salad. Cut the red and green pepper into strips.
– Peel and cut the red onion into thin slices. Add them to the salad with the black olives.
-Cut the cherry tomatoes and the cucumber. Mix everything with the diced feta. Add the dressing.
Falafel Pita sandwich
Falafel pita bowl. Credit: Istock
For 2 people
Preparation time: 10 minutes
Cooking time: 15 minutes
Ingredients:
-2 pita breads
-½ cucumber
-30 g of red cabbage
-50 g of feta
– ½ avocado
-1 bag of coriander
– Lemon juice
-Natural yogurt 0%
-1 teaspoon of light mustard
– Salt and pepper
Preparation:
-Cook the falafels in a pan or in the oven.
-While the falafels are cooking, make the sauce. In a small bowl, combine plain yogurt, light mustard, salt and pepper.
-Open the pita bread and arrange the carrots, shredded red cabbage, sliced avocado, cucumber, feta and the still warm falafel.
– Garnish with light sauce and coriander.
Tabbouleh with quinoa and chickpeas
Tabbouleh-style quinoa dish. Credit: Istock
For 4 people
Preparation time: 10 minutes
Cooking time: 15 minutes
Ingredients:
-½ vegetable stock
-160 g of quinoa
-1 can of chickpeas
-Fresh and chopped parsley
-Fresh cherry tomato bruschetta with basil
Preparation:
-In a saucepan, bring the vegetable stock to a boil. Then add the quinoa and simmer for 15 minutes.
-Once cooked, let the quinoa cool.
-In a large bowl, mix the quinoa with the chickpeas, the fresh cherry tomato bruschetta with basil, the olive oil, salt (lightly) and pepper.
Light baked fish
Light recipe based on rice and white fish, ideal for losing weight. Credit: Istock
For 4 people
Preparation time: 10 minutes
Cooking time: 20 minutes
Ingredients:
-2 fillets of cod-type white fish
-½ white onion
– Herbs
-120 g of rice
-½ lemon
– Salt and pepper
Preparation:
-Preheat the oven to 200°C.
-Cut the white onion and cut it into small cubes. Then chop the herbs. -Then arrange the half lemon in slices. Arrange them over the fish fillets.
-Place your white fish papillotes in the oven for 20 minutes.
-While the fish is cooking, cook the rice for 10 minutes.
-After draining the rice, put everything on the same plate.
Light shrimp salad
Light recipe for a shrimp salad. Credit: Istock
For 2 people
Preparation time: 10 minutes
Ingredients:
-1 red onion
-1 mixed salad (young sprouts, spinach, arugula, lamb’s lettuce…)
-Basil
-1 file
-1 avocado
– Salt and pepper
Preparation:
-Wash the mixed salad and peel the prawns.
– Cut the avocado into strips.
– Mix all the ingredients and add the basil leaves. Season with salt (slightly) and pepper. Sprinkle with lemon juice to give it flavor.
Avocado and chicken breast bagel
Avocado and chicken breast bagel. Credit: Istock
For 2 people
Preparation time: 10 minutes
Ingredients:
-2 bagels
-2 chicken breasts
-½ avocado
– Salad leaves
-1 tablespoon of olive oil
-½ lemon
-½ grain of garlic
-½ bunch of chives
– Salt and pepper
Preparation:
– Peel and press the garlic clove. Rub the chicken breasts with garlic.
-Heat a pan with a spoonful of olive oil and cook the chicken breasts in pieces.
-Cut the avocado in half and mash only half.
– Peel and chop the red onion and add it to the avocado.
-Cut the bagels in half before reheating them in the toaster or pan.
-Spread one side of each bagel and add the rest of the ingredients.