How to lose weight recipe with chicken breast meat

Chicken breast weight loss can be controlled by high protein and low-fat diet. The main methods are steamed chicken breast, chicken breast vegetable salad, chicken breast rice, chicken breast mushroom soup, chicken breast oatmeal Congee.

1. Steamed chicken breast:

Cut 200g of chicken breast into slices and marinate with ginger cooking wine for 15 minutes. After boiling, steam for 8 minutes to retain the maximum protein content. Eating with half a sliced cucumber can increase dietary fiber, with a single meal containing approximately 230 calories. The steaming process does not add oil, making it suitable as a lunch main dish 3-4 times a week.

2. Chicken Breast and Vegetable Salad:

Tear 150g of boiled chicken breast into shreds, mix with low GI vegetables such as lettuce, purple cabbage, cherry tomatoes, and drizzle with 5g of olive oil and lemon juice for seasoning. Protein and vitamins work together to promote metabolism, and the calorie content of the entire salad should be controlled within 180 calories. It is recommended to replace it as a staple food for dinner.

3. Chicken breast mixed grain rice:

Cook 100g of chicken breast diced with 50g of brown rice and 30g of quinoa, and add diced carrots to increase satiety. The B vitamins in miscellaneous grains help break down chicken protein, providing about 280 calories per serving, suitable for supplementing before and after fitness.

4. Chicken breast meat mushroom soup:

Cut 200 grams of chicken breast meat into pieces and stew them with enoki mushrooms and shiitake mushrooms. The polysaccharides from the mushrooms complement the animal protein. Soup with high water content can reduce the total amount of food consumed, with each bowl containing about 150 calories. It can be used as a stomach warming meal replacement twice a week in winter.

5. Chicken breast oatmeal Congee:

For breakfast, cook 50g instant oatmeal and 80g chicken breast minced meat together, sprinkle a small amount of black pepper for seasoning. β - glucan delays gastric emptying time, combined with protein for continuous energy supply. Each bowl contains about 200 calories and has a glycemic index of only 35.

During the weight loss period, it is recommended to control the daily intake of chicken breast meat at 150-200 grams to avoid long-term single consumption leading to nutritional imbalance. Supplementing vitamin K with dark green leafy vegetables can maximize protein utilization within 30 minutes after exercise. Pay attention to using low salt cooking methods, and people with hypertension can use mushroom powder instead of salt for seasoning. Eating white meat such as fish and shrimp can be interspersed every week to maintain food diversity, while ensuring a daily water intake of at least 2000 milliliters to promote the elimination of metabolic waste. During the stable period of weight loss, high-quality carbohydrates such as sweet potatoes and corn can be appropriately added to prevent the plateau period.