One pot, minimal cleanup, and real food that actually fills you up. These eight recipes are uncomplicated, tasty, and created for people who want to eat better and maximize their time away from the stove.
1. Chicken and Vegetable Soup with Lemon and Herbs
Ingredients
- 1.5 lb boneless, skinless chicken breast
- 1 tbsp olive oil
- 1 yellow object that has a medium size (yes, the onion)
- 3 cloves of garlic
- 3 medium-sized carrots (yes, they need to be peeled and cut into coins)
- 3 stalks of celery (yes, and need to be sliced)
- 1 cup green beans (yes, they need to be trimmed and cut into pieces that are 1 inch long)
- 6 cups of chicken broth (low sodium)
- 1 tsp thyme (yes, dried herbs)
- 1 tsp oregano (yes, dried)
- 1 of those big lemons (yes, we will need one for the juice and one for the zest)
- Salt and black pepper (yes, to taste)
- Fresh parsley (yes, to taste. This is for the garnish. Thank you, thank you)
Instructions
Step 1
Pour the olive oil into a pot (big one) and put it on the stove at a medium temperature.
When that oil has heated up enough, which will take a few minutes, put the onion in, and as you stir now and then, you’ll see it turn soft and translucent.
When it is soft and translucent, toss in a few cloves of garlic and stir for 20 seconds or until it smells really good and makes your mouth water.
Now, add your celery and carrots and stir everything together for a further 3 minutes.
Add thyme and oregano, then a good pinch of salt and black pepper.
Stir well so that the vegetables are evenly coated.
Now, add your chicken broth, placing the chicken breasts so that they are completely submerged.
Step 2
Raise the heat so that the soup is lightly boiling.
Then, turn it down to medium or low so that it stops boiling, and cook for 20 minutes without a lid.
Now, use chicken tongs to remove the chicken breasts so that you can put them on a cutting board.
After 2 minutes, take 2 forks and shred the chicken breasts.
Stir everything together in Chicken Pot Soup.
Now, add your green beans and continue to cook for a further 5 minutes so that they are tender, but still have a bite.
Finally, add the lemon juice, and then the lemon rind.
Then, taste it, and add salt or pepper if it needs it.
Before serving, add fresh parsley, and serve.
2. Spiced Lentil and Spinach Stew
Stews are a fantastic way to enjoy lentils, which in turn is a fantastic way to lose weight. They are super hearty and packed with fiber.
The stew takes 30 minutes to make, with the only challenge being the time to make it. The coriander and cumin make the dish pack a real earthy taste.
Prep Time: 8 minutes | Cook Time: 30 minutes | Serves: 4 | Calories: ~240 per serving
Ingredients
- 1.5 cups dry lentils (use either green or brown)
- 1 Tbsp olive oil
- 1 Lg onion
- 4 garlic cloves
- 1 can (14 oz) crushed tomatoes
- 4 cups low-sodium vegetable broth
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1/2 tsp smoked paprika
- 1/4 tsp cayenne (optional)
- 4 cups fresh baby spinach
- Juice of 1/2 a lemon
- Salt & black pepper
Instructions
Step 1
In a large pot, heat the oil and add the onion. Cook for 5 minutes, stirring frequently, until the onion is tender and golden.
Add garlic, cumin, coriander, pepper, and cayenne, if using.
Continue stirring for one minute.
This is a critical step to distribute the flavor across the base of the onion.
Add rinsed lentils, broth, and crushed tomatoes.
Stir to mix, increase the heat, and bring to a boil.
Then, reduce to a steady medium-low (for a low simmer)
Step 2
Cook uncovered for 25 minutes, stirring every 5 to 7 minutes to avoid sticking.
Lentils are done when they are soft, and stew is thickened to a porridge-like consistency.
Add the baby spinach in two batches.
Each time, wait for the first to fully wilt before adding the next one.
This should take about two minutes.
Squeeze the lemon juice in, stir, and taste.
You can adjust the salt and pepper as necessary.
It can either be enjoyed alone or accompanied by some warm bread, preferably a whole-grain one.
3. Turkey and Zucchini Tomato Skillet
It is possible to have a weeknight dinner that is fast and high-quality. Ground turkey, for example, is very quick to prepare and absorbs the taste of the garlic tomato sauce.
With the addition of zucchini, the meal becomes even better, and you have a dish with great bulk and color.
Prep Time: 10 Minutes | Cook Time: 25 Minutes | Serves: 4 | Calories: ~310 per serving
Ingredients
- 1 lb lean ground turkey (93% lean or higher)
- 1 tablespoon olive oil
- 1 small onion, finely diced
- 3 garlic cloves, minced
- 2 medium zucchini, halved lengthwise then sliced into half-moons
- 1 can (14 oz) diced tomatoes with their juices
- 2 tablespoons tomato paste
- 1 teaspoon Italian seasoning
- 1/2 teaspoon red pepper flakes
- Salt and black pepper to taste
- Fresh basil leaves for serving
Instructions
Step 1
Set the olive oil in a large, deep skillet over medium-high heat and wait for it to heat up.
Add the diced onion and let it cook for about 3 minutes, stirring once in a while. It should be soft.
Place the ground turkey in the skillet and use a wooden spoon to break it down into small bits while it cooks. Cook it for 6 to 8 minutes.
Remember to break it down and stir it often until all the pink is gone and the meat is browned.
If you see a lot of liquid in the pan after you are done cooking, tip the skillet and spoon it out.
Add the minced garlic, Italian seasoning, and red pepper flakes.
Stir for one minute until the garlic turns fragrant and everything is mixed evenly.
Put the tomato paste in the middle of the skillet.
Stir it into the meat to coat everything. Cook it for 2 minutes and try not to stir it too much.
This will allow the paste to caramelize and give it a deeper flavor.
Add the diced tomatoes and juice.
Then add the sliced zucchini and stir everything.
Step 2
Lower the heat to medium and let it simmer for 8 to 10 minutes until the zucchini is cooked and the sauce has thickened.
Add salt and black pepper to your taste.
Then serve. You can add the sauce to cauliflower rice if you want.
4. Black Bean and Sweet Potato Chili
This chili is incredibly satisfying even without meat. The addition of a sweet potato, it gives natural creaminess to the dish and is very filling with the black beans.
All of the ingredients are likely things you have in your pantry already.
Prep Time: 12 minutes | Cook Time: 35 minutes | Serves: 5 | Calories: ~265 per serving
Ingredients
- 4 cups black beans (2 15-oz cans), drained and rinsed
- 2 medium sweet potatoes, cubed (about 1/2 inch to a side)
- 1 TBSP olive oil
- 1 large onion, diced
- 1 red bell pepper, diced
- 4 cloves garlic, minced
- 14 oz can fire-roasted diced tomatoes
- 2 cups vegetable broth (preferably low-sodium)
- 2 tsp chili powder
- 1 tsp smoked paprika
- 1 tsp ground cumin
- salt and black pepper to taste
- For serving: Fresh cilantro, avocado, and lime wedges
Instructions
Step 1
Get a large, heavy-bottom pot and heat the olive oil over medium heat.
Add the onion and red bell pepper and cook for 5 minutes, stirring often, until the onion is translucent and the pepper is soft.
Next, toss in the garlic, chili powder, smoked paprika, and cumin.
Constantly stir for 1 minute until the spices get toasted and deeply fragrant.
They should change slightly in color.
Next, we will be adding the cubed sweet potatoes, drained black beans, fire-roasted tomatoes (with juices), and the vegetable broth.
Stir to combine and bring to a boil.
Once the pot is boiling, we will be reducing to medium-low.
Cover the pot and simmer for 25 minutes. Stir the pot every 8 minutes or so.
The sweet potatoes should be fork-tender.
Step 2
Using the back of a wooden spoon, mash around a quarter of the sweet potato cubes while stirring, and then incorporate the mashed sweet potato into the chili to thicken the base without any other additional ingredients.
Give the chili a taste, and then finish seasoning with salt and black pepper as needed.
Serve the chili in deep bowls with a sprinkle of fresh cilantro and give each bowl a generous squeeze of lime juice.
5. Cauliflower and Chickpea Tikka Masala
All the cozy and rich flavors of your favorite takeout, but made lighter and healthier at home. Light coconut milk replaces heavy cream, and the cauliflower and chickpeas soak up the spiced tomato sauce so well that you genuinely do not miss the meat.
Prep Time: 10 minutes | Cook Time: 30 minutes | Serves: 4 | Calories: ~290 per serving
Ingredients
- 1 medium head of cauliflower, cut into small, even florets
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 tablespoon of your choice of oil (either olive oil or coconut oil)
- 1 large onion, finely diced
- 4 garlic cloves, minced
- 1 tablespoon fresh ginger, grated (or use 1 teaspoon of ginger powder)
- 1 can (14 oz) crushed tomatoes
- 1 can (13.5 oz) light coconut milk
- 2 teaspoons garam masala
- 1 teaspoon ground turmeric
- 1 teaspoon ground cumin
- 1/2 teaspoon chili powder
- Salt to taste
- Fresh cilantro for topping
Instructions
Step 1
Heat the oil in a large pot, and cook the onions for 5 to 6 minutes.
If it is too rushed, the onion will not have the softened and golden color that is the key to a sweet and rich sauce. Don’t rush it.
Add the garlic and the ginger.
If the raw smell is not gone, take 1 to 2 minutes.
When that is gone, add all the garam masala, turmeric, cumin, and chili powder, and do not stop stirring.
These spices are going to drastically change the scent of the oil, and for the better.
Step 2
Stir in the crushed tomatoes and allow all the ingredients to combine, letting the tomato base cook for 5 minutes over medium heat, stirring occasionally.
It will deepen in color, and the aroma will be richer, which means the flavors are developing.
Stir in the light coconut milk, then add the cauliflower florets and the chickpeas (be sure to drain the chickpeas).
Stir until everything is combined. Bring the mixture to a gentle simmer.
With the lid on the pot, allow the mixture to cook for 15 to 18 minutes, removing the lid to stir halfway through.
The cauliflower will be done when the fork slides through it without resistance. The sauce will be thick and silky.
Taste and add salt if needed. Serve over cauliflower rice or brown rice, and add a generous amount of chopped cilantro on top.
6. Garlic Shrimp and Broccoli Rice Bowl
Shrimp is an excellent choice for weight loss meal prep because it’s lean, naturally sweet, and cooks in a matter of minutes. In this recipe, the rice, broccoli, and shrimp all cook together in the same pot, allowing every grain to soak up the garlicky broth. During the cooking process, everything is used, so clean up is a breeze.
Prep Time: 8 mins | Cook Time: 20 mins | Serves: 4 | Calories: ~295 per serving
Ingredients
- 1 pound large shrimp, peeled, deveined, and thawed (if frozen)
- 1 cup long-grain white rice
- 2 cups broccoli florets
- 1 tbsp olive oil
- 5 cloves garlic, minced
- 2 cups low-sodium chicken broth
- 1/2 cup water
- 2 tbsp low-sodium soy sauce
- 1 tsp sesame oil
- 1/2 tsp crushed red pepper
- Serving: sliced green onions and lemon wedges
Instructions
Step 1
In a medium pot with a tight-fitting lid, heat olive oil over medium heat.
Add garlic and red pepper flakes.
Stir for 1 minute as the garlic becomes fragrant.
Reduce the heat to low if the garlic starts to burn.
Stir rice with garlic in oil for 1 minute to toast.
Add chicken broth, water, and soy sauce.
Stir, then bring to a boil.
Once boiling, stir once, then cover and cook on low heat for 13 mins.
Step 2
After 13 mins, open the lid for as little time as possible, then scatter broccoli over rice. Immediately replace the lid for 2 mins so the steam softens the broccoli.
Remove the lid and place the shrimp on the broccoli in one single layer.
Cover the pot and cook for 3 to 4 minutes.
The shrimp should be cooked all the way through and opaque.
Make sure not to overcook the shrimp, or they will have a rubbery texture.
Drizzle some sesame oil on the broccoli and shrimp, and use a fork to gently fluff the rice to combine. Top with sliced green onions and a squeeze of fresh lemon to serve.
7. White Bean, Kale, and Turkey Sausage Soup
The kind of cozy and hearty soup that will keep you full long into the evening. The texture of the soup is naturally creamy due to half the white beans being mashed into the broth. The turkey sausage adds the perfect touch of smokiness to the soup. Each bowl is very satisfying.
Prep Time: 10 minutes | Cook Time: 30 minutes | Serves: 5 | Calories: ~270 per serving
Ingredients
- 12 oz turkey sausage links cut into 1/2 inch slices
- 2 cans (15 oz each) cannellini beans (drained and rinsed)
- 4 cups chopped kale (tough stems removed and leaves torn)
- 1 tablespoon olive oil
- 1 medium onion (diced)
- 2 medium carrots (diced)
- 3 garlic cloves (minced)
- 5 cups low-sodium chicken broth
- 1 teaspoon Italian seasoning
- 1/2 teaspoon fennel seeds (optional)
- Salt and black pepper to taste
- Grated Parmesan for serving (optional)
Instructions
Step 1
Heat the turkey sausage in a large pot over medium-high heat. Add turkey sausage over medium-high heat.
Add turkey sausage are nicely browned on both sides for 4 to 5 minutes, about 4 to 5 minutes, half way through for 4-5 minutes.
Once browned, the turkey is nicely browned, and the burner is lowered to medium.
The turkey sausage is removed from the pan with a slotted spoon to take the place of 1 turkey sausage, and the lower turkey sausage is added. brown sausage in each sausage to the pot, and lower leave.
First, grab one can of the drained cannellini beans and dump it right into the pot.
Then, mash the second can of beans using a fork and make sure you do it on a small plate; you’ll have a mess to clean up.
Try to aim for approximately half of the beans to be turned into a paste.
Stir the pot and combine the mashed beans.
This process will thicken the broth, and it will give the soup a creamy, almost velvety texture without any added cream.
Put the browned sausage back in the pot and toss in the chopped kale.
Combine everything and turn down the heat to a medium-low simmer.
Leave it uncovered for 8 to 10 minutes until the kale is soft and completely wilted into the soup.
Season with salt and black pepper.
Ladle into bowls and finish with a little grated Parmesan if desired.
8. Stuffed Pepper Soup with Ground Turkey
All the nostalgic, comforting flavors of classic stuffed peppers without any of the fuss of actually stuffing them. The rice cooks right in the broth and soaks up all that rich tomato and pepper flavor, making every spoonful taste like the filling of a perfect stuffed pepper.
Preparation: 10 minutes | Cooking: 35 minutes | Yields: 5 servings | Nutrition: 305 calories approx. per serving
Ingredients
- 1 lb lean ground turkey
- 3 medium bell peppers of any color, diced into 1/2-inch pieces
- 1 tablespoon of olive oil
- 1 large onion, diced
- 3 garlic cloves, minced
- 1 can of 28 oz crushed tomatoes
- 3 cups broth (chicken or beef) low sodium
- 3/4 cup uncooked long-grain white rice
- 1 teaspoon Italian seasoning
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon garlic powder
- Salt and black pepper to taste
- Fresh parsley (chopped) to serve
Instructions
Step 1
In a large pot, add olive oil and heat it on medium heat.
Add diced onion and bell peppers and cook for 5 to 6 minutes, stirring frequently, until they become soft and the onion is soft and translucent.
Add garlic and stir for one minute until it is fragrant.
Push the vegetables to the sides of the pot, and in the center, add the ground turkey.
Use a wooden spoon to break it apart into smaller pieces.
Stir and break apart any large chunks and cook for 6 to 8 minutes until all of the turkey is cooked and completely brown with no pink bits.
Scatter the turkey with Italian seasoning, smoked paprika, garlic powder, some salt, and some black pepper.
Combine everything, and the vegetables should be thoroughly mixed with the seasoning.
Stir and combine the crushed tomatoes with broth, and submerge the soup in a rolling boil.
Add the uncooked rice once the water starts boiling and give it a single stir to combine it.
Then, turn the heat down to medium-low and cover the pot to let it simmer for 20 minutes.
When the 10-minute mark hits, stir the rice to prevent clumping and ensure it cooks evenly.
The rice should be done cooking after 20 minutes, and the soup should be a lot thicker.
If it is thicker than you would like, you can add a half cup of warm broth to thin it out.
Adjust for taste and add more salt and pepper if necessary. Garnish with parsley and serve.
Tips for Success, Swaps, Storage, and Serving
Take a few minutes to cook your onion, garlic, and spices in oil before any liquid is added.
This habit creates the base for flavor in the entire dish, and it is the difference between a dish that tastes flat and a dish that tastes as if it had simmered for hours.
Adding a squeeze of lemon or lime juice at the end of a recipe is also a good habit to build, since it brightens the flavor of the dish and takes the place of added salt.
For the swaps, you may use ground chicken in place of ground turkey throughout the recipes.
Cannellini beans are a good substitute for chickpeas.
Kale may be substituted with Swiss chard or baby spinach.
Wherever full-fat is called for, you can use light coconut milk.
Additionally, you may use cauliflower rice instead of regular rice in any of the recipes to reduce the carbohydrate count (and to increase your satisfaction).
For serving soups, you may include a small green salad or a slice of whole-grain bread.
The recipes in the skillets and bowls are great over a bed of raw spinach that wilts gently under the warmth of the food, adding more greens without the extra effort.
All eight recipes maintain their quality for 4-5 days when stored in an airtight container within the fridge. Soups and stews can also maintain their quality in the freezer for 3 months.
Because rice in the fridge absorbs the liquid in the dish and causes it to thicken, the dish may need some broth to dilute it when being reheated.
On Sundays, you may also find it useful to make a couple of recipes in larger quantities and portion them into separate servings for each day of the week.
In the long run, having this system in place can assist you in maintaining your cooking goals without having to spend constant time over the stove.
Common Questions
Are these recipes low-carb and suitable for a diabetic diet?
Some of the recipes are naturally lower in carbs.
These recipes include lemon herb chicken soup, lentil stew, turkey zucchini skillet, and cauliflower tikka masala.
For the recipes that contain rice, you can replace white rice with cauliflower rice.
This adjustment reduces the carbohydrates significantly while ensuring that the meal is filling and tasty.
Will my family like these meals even if they are not trying to lose weight?
Definitely, none of these meals are “diet” meals. They are complete, well-seasoned meals centered around healthy ingredients.
You can serve these meals with additional side options like crusty bread, rice, or roasted potatoes to family members who need more on their plate. You can also keep your plate balanced.