Weight watchers are a wellness programme designed to provide healthy diets and diet programmes that would fit their needs and body requirements. Weight watchers aim is to provide everyone with the perfect diet plan to lose fat or a diet program that fits their workout routine. All in all, it is the perfect plan to provide a comprehensive health plan to everyone all over the world.
So today we are going to discuss how we can use the sum of weight watcher’s health programmes for an effective weight loss. Not just weight loss, but proper protein diet that would keep our workouts working for us.
Including lean protein in your daily meal, whether it is post workout meal or breakfast, you will appropriately satisfy your appetite will also fulfilling the satisfaction of eating a much healthier diet. That will also help you make wiser food choices that would in the end lead to healthier food choices.
These foods and meal programmes are designed to provide you with a protein rich diet that will also maintain the balance between fat, sugar and carb consumption. Let us get into them below.
From breakfast and lunch to dinner, we are going to discuss some of the best protein rich recipes that will help you how to grow lean muscle mass and lose unwanted weight.
RECIPES
1. Spiced chicken, lentil & squash salad
A great breakfast of turkey, poached eggs and avocado.
Ingredients
Sliced Granary Bread
80 g, 2 x 40g slices
Avocado pear
¼ medium, peeled and stone removed
Wafer Thin Turkey
2 slice(s)
Tomato
1 small, thickly sliced
Egg, whole, raw
2 medium, raw
Rocket
1 portion(s), to serve
Instructions
- Toast the bread.
- Now mash the avocado in a bowl and then spread it over the toast.
- Crack the eggs into a pan of boiling water and poach for about 3 minutes until the whites are cooked and the yolks are still soft. Remove from the pan with a slotted spoon and drain on a plate lined with kitchen paper.
- Put a poached egg on top of every toasted bread piece. Season to taste and it is ready.
2. Spiced chicken, lentil & squash salad
Ingredients
Ground Cumin
2 teaspoons, level
Coriander, Dried
2 teaspoons, level, ground
Ground Cinnamon
1 teaspoons, level
Chicken breast, skinless, raw
4 medium
Butternut Squash
600 g, cut into small cubes
Red onion(s)
1 small, thinly sliced
Calorie controlled cooking spray
4 spray(s)
Merchant Gourmet Puy Lentils in Brine
2 can(s), drained weight
Rocket
60 g
Parsley, fresh
2 tablespoons, roughly chopped
Instructions
- Warm up the oven to 200°C, fan 180°C, gas mark 6. Mix the spices in a small bowl. Put the chicken into a plastic freezer bag, add half the spice mixture and season well. Now close the bag and mix the spices by rubbing them on the chicken. Let it marinate for 10 minutes
- Take out the roasting tin and fill it with the butternut squash and red onion and then mist all over with cooking spray. Scatter over the remaining spice mixture and toss to coat. Season well and later roast it for half an hour so the vegetables are tender.
- Use a nonstick frying pan and mist it with cooking spray after that leave stove on with medium heat. Cook the chicken for about 10-15 minutes. Once done, put the chicken on the board and when it is cool enough cut them into slices.
- Combine the lentils and roasted veg in a bowl then toss through the rocket and parsley..
3. Chicken tagine with apricots and almonds
Ingredients
Calorie controlled cooking spray
5 spray(s)
Chicken breast, skinless, raw
4 medium, each cut into four pieces
Onion(s)
1 medium, 1 tbsp Ras el hanout seasoning (from the spice racks)
Root Ginger
2 teaspoons, fresh
Turmeric
¼ teaspoons, or saffron
Ready to eat apricots (semi-dried)
100 g, dried, roughly chopped
Carrots, raw
400 g, sliced
Fresh Chicken Stock
600 ml
Parsley, fresh
4 sprig(s), fresh, roughly chopped
Almonds
20 g, flaked
Instructions
- You would need a large casserole dish sprayed on with a low fat cooking spray and then you need to heat it up. Now put the chicken pieces on the casserole dish and let it cook for 2-3 minutes on one side, once it is brown enough, turn it over and cook the other remaining side so that the whole piece is nicely cooked.
- Add the onion, Ras el hanout seasoning, ginger, saffron or turmeric, apricots, carrots and stock. Stir in half the parsley. Close it with the cover and let it simmer for a good 30-40 minutes.
- Check the seasoning, then serve, sprinkled with the almonds and remaining parsley.
4. Lentil & vegetable soup
Ingredients
Calorie controlled cooking spray
4 spray(s)
Onion(s)
1 medium, finely diced
Celery, Raw
1 stick(s), (use celery heart) trimmed and finely diced
Carrots, raw
1 medium, peeled and finely diced
Courgette
1 medium, finely diced
Garlic
2 clove(s), crushed
Tomato Purèe
1 tablespoons, level
Thyme, Dried
1 teaspoons, level
Red Wine
75 ml
Tinned Tomatoes
400 g, (use chopped)
Vegetable stock cube(s)
1 cube(s), made up with 700ml hot water
Waitrose Cooks’ Ingredients Wild Mushrooms (Dried)
15 g
Parsley, fresh
4 sprig(s), fresh
Merchant Gourmet Puy Lentils in Brine
2 can(s), drained weight
Instructions
- First you need to get your non-stick frying pan heated enough, but before make sure to mist it with cooking spray. Cook the onion, celery, carrot, courgette and garlic, covered, for 5–6 mins so they are all nice and soft. Stir in the tomato purée and dried thyme, all that remains is for you to cook them for 1 minute.
- Add the tomatoes in and pour some red wine into it, then cook for 1–2 mins. Add the vegetable stock in and then add the mushrooms and keep cooking until it boils. Cook at medium heat so it simmers for 10 good minutes and vegetables are tender and the soup has thickened slightly.
- Add the lentils and heat until warmed through. All you have to do is now serve the dish and get eating.
5. Roasted salmon with chickpeas & red peppers
Ingredients
Paprika
1½ teaspoons, level, smoked
Tesco Coriander Ground
1 teaspoon, level
Ground Cumin
1 teaspoons, level
Kale, raw
100 g, cavolo nero
Red pepper(s)
2 medium, chopped
Red onion(s)
1 small, sliced
Chick Peas, cooked
1 can(s), large, drained
Olive Oil
4 teaspoons
Salmon, raw
4 fillet(s), medium
Instructions
- First things you need to do are preheat oven to 200°C, fan 180°C, gas mark 6 and prepare a baking sheet.
- Mix all the spices along with a pinch of salt and pepper in a small bow, with that you must mix them properly and let them be for now. Now prepare by mixing the pepper, onion, chickpeas and 3 tsp olive oil with ¾ of the mixed spices, easy that. Moving on, toss well to coat evenly and then spread in a single layer on the prepared baking sheet and then you are to bake it for a good 20 minutes.
- Meanwhile, coat salmon with the oil and spice mix all that is remaining. Remove the baking sheet from the oven. Put in the vegetables and make space so you can put the salmon there. Put them back in the oven for another 20 minutes so that the salmon is cooked all good.
- Remove sheet pan from oven; toss vegetables evenly on it. Make enough space so the salmon can be placed on the pan; make sure you place them evenly. Return to oven; bake for another 10 minutes so that the salmon is ready for your liking
- Serve the veg and salmon together, this will keep in the fridge for lunch.
6. Curried cauliflower & fish pie
Ingredients
Cauliflower, Raw
500 g, broken into florets
Potato(es), Raw
200 g, cut into chunks
Skimmed Milk
250 ml
Salmon, raw
400 g
Olive Oil
1 tablespoons
Onion(s)
1 large, finely chopped
Celery, Raw
2 stick(s), finely chopped
Carrots, raw
2 medium, finely chopped
Garlic
3 clove(s), finely chopped
Curry Powder
2 teaspoons
Plain White Flour
1 tablespoons, level
Peas, fresh or frozen
180 g
Calorie controlled cooking spray
3 spray(s)
Green Beans
4 portion(s), medium, to serve
Prawns, Peeled & Cooked
150 g
Instructions
- Place the cauliflower and potatoes in a big pan. Pour water into it and then let it boil. Let it be for 20 minutes or so, so that they are tender. Drain out the water from the pan. Now add some milk, 60ml of it, and mash the veges to a pulp. Season.
- Meanwhile, steam the fish for 5 minutes, or until opaque. Cool slightly, then flake.
- Place some oil in a large frying pan and heat it at medium heat. Fry the onion, celery, carrot and garlic, stirring, for 10 minutes so they are nice and soft. Moving on, add the curry powder and flour, then cook, stirring, for 1 minute. Stir in 80ml water and the remaining milk followed by the peas and salmon. Season.
- Warm up the oven before to 220°C, fan 200°C, gas mark 7. Spoon the fish mixture into 4 x 310ml ovenproof dishes. Now place the mashed up cauliflower and potatoes and mist it with some cooking spray.
- Turn the pies golden by baking it for a good 15 minutes. Serve with the steamed green beans.
7. Tofu & mushroom stir-fry with sesame noodles
Ingredients
Plain Tofu
396 g
Egg Noodles, dry
180 g, medium
Sesame Seeds
1½ teaspoons
Calorie controlled cooking spray
4 spray(s)
Mushrooms
200 g, shiitake or chestnut, larger ones, halved
Spring Onions
6 medium, 1 finely sliced, the others cut into 3cm pieces
Garlic
2 clove(s), crushed
Root Ginger
1½ inch slice(s), grated
Lemon Grass Stems
½ stem, outer layers removed and the stem very finely chopped
Chilli, Green or Red
2 individual, green, deseeded, 1 finely chopped,1 sliced
Lime(s)
½ zest(s) of 1, finely grated
WW Soy, Chilli & Ginger Dressing
2 sachet(s)
Lime(s)
1 medium, cut into wedges, to serve
Instructions
- Drain the tofu either by freezing or putting it in the fridge, wrap it in kitchen paper and put it on a plate. Cover it with anther plat and settle a few full food tins on top. Leave for 10 minutes, then remove the paper towel and cut the tofu into 3cm cubes.
- Cook the noodles as the instructed on the package, drain well and mix with the sesame seeds and set aside.
- Take a large non-stick frying pan and mist it all over with a cooking spray, and then cook the tofu on it at high heat for 5 minutes. Once it is completely brown from all sides, put it on a plate.
- Mist the wok with more cooking spray, then fry the onions and along with the mushrooms. Add the garlic, ginger, lemongrass and chopped chilli on top of the mushroom and onions and cook it for 1-2 minutes. Keep up by adding lime zest and soy, chilli and ginger dressing and then put it altogether and mix it with the noodles.
- Serve the noodles topped with the tofu, the sliced spring onion and sliced chilli, with the lime wedges on the side.
8. Granola & Greek yogurt pots with maple raspberries
Ingredients
Co-op Groundnut Oil
1 tablespoons
Maple Syrup
3 tablespoons
Porridge oats
150 g
Desiccated Coconut
1 tablespoons
Orange(s)
1 zest(s) of 1
Raspberries
300 g
0% fat natural Greek yogurt
6 tablespoons
Instructions
- Warm the oven to 150°C and the fan to 130°C and keep the gas at 2. Now mix the oil and maple syrup on the frying pan and warm them up.
- Mix together the oats, coconut and orange zest in a large bowl and stir in the oil mixture until well-coated. Spread the mixture all over a shallow cooking tray and bake the mixture for a good 10 to 15 minutes so that the mixture turns golden, occasionally shaking gently. Once that is done, remove it from the oven and let the granola cool down completely.
- Now you have to extract the juice from the raspberries by heating them alongside the maple syrup gently. Let it cool slightly, then divide it into different jars or bowls, whatever suits you best. Top each one with 1 tablespoon of the yogurt and 25g of the granola.
- Cook’s tip – After scattering the granola on the tray, press down with a spatula to make a uniform layer so it cooks evenly.
9. Fillet steak with stir fried veg
Ingredients
Vegetable Oil
2 teaspoons
Beef fillet steak, lean, raw
4 medium
Onion(s)
1 medium, red, finely sliced
Yellow Pepper
1 medium, or red pepper, deseeded and finely sliced
Mange-tout
1 portion(s), medium, or sugar snap peas, halved
Broccoli, raw
1 portion(s), medium, trimmed and halved
Soy Sauce
2 tablespoons, (ensure gluten free)
Salt
1 pinch
Black pepper
⅛ teaspoons
Coriander, fresh
2 tablespoons, chopped, or parsley
Instructions
- You have to start by warming up the oil in a frying pan and after that you add steaks and cook as much as you want. The timing will differ if you want for rare, medium and well done.
- Remove the steaks from the pan, cover with foil and allow to rest whilst cooking the vegetables.
- Add the onion, red pepper, mangetout or sugar snap peas and broccoli to the frying pan. Stir fry for 5 minutes. Add some soy sauce, pepper and salt to season it. Add the chopped coriander or parsley, and then put them on warmed plates. Slice the steaks and then serve.
10. Toasted chicken sandwich
Ingredients
Quark
60 g
Chives, Fresh
3 g, Small handful, chopped
Brown Sandwich Thins
1 thin
Chicken breast, skinless, grilled
1 individual, medium, shredded
Rocket
10 g, Small handful
Instructions
- You need to combine the quark and chives and later use some seasoning to add taste.
- Toast the sandwich thins and spread over the chive quark. Top with the cooked chicken, a handful of rocket and the other half of the thin, then serve.
Conclusion These are some of the protein rich foods that help in lean muscle building and also works effectively in assisting weight loss. Make sure to keep tagging along for more of the same.
