- Following a high-protein diet helped me lose fat while retaining muscle.
- A selection of quick, tasty and healthy lunches helped me lose weight and keep it off.
- I’m a big fan of recipes that don’t take long to make, like omelets and sandwiches.
THE “lazy girl” meal The trend may be exploding on TikTok, but the concept isn’t new: it’s just simple recipes that make life easier.
When I decided to work on my diet and eating habits four years ago, thereby cutting my body fat percentage in half, over time I found a selection of staple meals that were rich in protein and fiber, delicious and, above all, easy. It was essentially about lazy girl meal.
If you want lose fat and/or build muscleEating a high-protein diet is extremely beneficial: it’s filling, making you feel full, helps you maintain muscle, and uses slightly more calories during digestion than fats and carbohydrates.
Here are five of my favorite breakfasts that have helped me lose fat while maintaining muscle and maintain my physique over the years.
Quesadilla with chicken, cheese, sweet corn and red pepper
A quesadilla is a great way to use up leftovers and you can add whatever you like. Plus, it’s quick, easy and delicious.
Simply heat a pan over medium heat, place a wrap in the pan, add your (precooked) toppings, and once the cheese is melted and everything is hot, fold the wrap in half, remove from the pan and enjoy.
Dietitian Nicolas Ludlam-Raine previously told Insider that eating a variety of vegetables, including sweet corn and peppers, is important for good health, and that you can swap the chicken for a bean mix to make a plant-based quesadilla.
Chicken, avocado and cream cheese sandwich (or bagel)
This sandwich combination provides protein, fiber, and healthy fats, as well as complex carbohydrates if you use whole-wheat bread. This is one of my favorite combinations, but I also like to substitute cream cheese for pesto every now and then.
Some people wrongly consider starchy foods like bread to be an enemy of weightloss. But Ludlam-Raine said there was no need to fear bread: “Wholemeal and wholemeal breads are a key source of fiber in the diet as well as B vitamins, and can even be fortified with calcium and vitamin D. “
Cheese and Broccoli Omelette
The omelettes are quick and delicious. I like to add green onions and chopped (precooked) broccoli to mine, along with lots of cheddar cheese and herbs. If you want to increase the protein content even more, you can add a few extra egg whites to your whole eggs.
Ludlam-Raine said omelets are a great way to use up stored or leftover vegetables, so broccoli and green onions can be substituted for whatever you have in your fridge.
Large salad bowl
Salads that contain little more than leaves and raw vegetables often lack the good ingredients that make up a hearty and nutritionally balanced meal (and are a bit boring to me). So when I make salads, I like to add lots of delicious and filling ingredients to provide fat, protein and fiber, like chickpeas, feta, wholemeal pasta, quinoa, chicken, falafel, hummus, roasted vegetables and avocado.
