5 Easy Recipes For Your Perfect Day Of Weight Loss

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Breakfast: Blueberry Muffin Parfait

This is a perfect on-the-go breakfast. Make the parfait in a jar, cap it, then take it with you. Our test panelists thought it tasted like cake!

PREP TIME: 2 minutes
TOTAL TIME: 7 minutes
SERVES: 1

2 Tbsp almond flour
1 Tbsp coconut flour
1 tsp ground flaxseed
½ tsp baking powder
Pinch of ground cardamom or cinnamon
Pinch of salt
1 lg egg
1 Tbsp applesauce or mashed ripe banana
1 Tbsp fat-free milk
4 Tbsp fresh blueberries, divided
½ c fat-free vanilla Greek yogurt, divided

1. LIGHTLY grease a large microwaveable mug or ramekin. In a small bowl, combine the almond flour, coconut flour, flaxseed, baking powder, cardamom or cinnamon and salt. Mix in the egg, applesauce or banana and milk until fully incorporated.
2. STIR in 2 tablespoons of the blueberries, then pour the mixture into the prepared mug.
3. MICROWAVE on high until a toothpick inserted into the centre comes out clean, 1 to 1½ minutes. Cool briefly until cool enough to handle.
4. CRUMBLE half the muffin into the bottom of a small jar, bowl, or parfait glass. Top with half the yogurt. Repeat layers with the remaining muffin and yogurt. Top with the remaining 2 tablespoons blueberries and enjoy.

NUTRITION (per serving) 310 calories, 22 g protein, 25 g carbs, 6 g fibre, 16 g sugar, 14 g fat, 4 g saturated fat, 531 mg sodium

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Mid Morning Snack: Apple + almond butter

Grab 1 small apple with 1 tablespoon almond butter. Enjoy!

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Lunch: Mason Jar Mediterranean Salad

Simple and delicious, this perfectly portable salad is a go-to for busy weeks. If you don’t like olives, trade them for a few slices of avocado.

PREP TIME: 7 minutes
TOTAL TIME: 17 minutes
SERVES: 1

1 Tbsp olive oil
2 tsp lemon juice
¼ tsp dried oregano
Pinch of salt
Pinch of ground black pepper
½ med cucumber, chopped
1 can (3 ounces) unsalted tuna in water, drained
¼ c crumbled feta cheese
8 kalamata olives, pitted
1 med tomato, chopped
2 c baby spinach, rinsed

1. ADD the olive oil, lemon juice, oregano, salt and pepper to a 1-litre mason jar. Screw on the lid and shake vigorously.
2. IN the mason jar, layer the remaining ingredients in the following order: cucumber, tuna, feta, olives, tomato and spinach. Replace the lid and refrigerate until ready to take.
3. TO eat, shake the jar into a bowl or onto a plate; that should be enough to coat the salad with the dressing. If not, gently toss with a fork.

NUTRITION (per serving) 403 calories, 28 g protein, 14 g carbs, 4 g fibre, 6 g sugar, 27 g fat, 6 g saturated fat, 942 mg sodium

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Afternoon Snack: Green Hummus and Veggies

This recipe makes enough for a group or for a few days of snacking. If you're on the go, pack the hummus in the bottom of a mason jar, sprinkle with sunflower kernels, then sink the veggies upright into the hummus. Screw on the top and take it along!

PREP TIME: 5 minutes
TOTAL TIME: 10 minutes
SERVES: 4

1 can (400gm) chickpeas, drained and rinsed
½ c chopped kale
¼ c full-fat plain Greek yogurt
Juice of 1 lemon
1 Tbsp chia seeds
1 Tbsp tahini
Salt and ground black pepper, to taste
2 Tbsp sunflower kernels
8 asparagus spears, ends trimmed
1 c broccoli florets
1 med carrot, cut into sticks

PLACE the chickpeas, kale, yogurt, lemon juice, chia seeds, and tahini in a food processor and process until smooth. If necessary, add water by the tablespoon to thin. Season to taste with salt and pepper, and transfer to a dish. Sprinkle with the sunflower kernels and serve with the vegetables.

NUTRITION (per serving) 154 calories, 9 g protein, 18 g carbs, 6 g fibre, 2 g sugar, 7 g fat, 1 g saturated fat, 257 mg sodium

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Dinner: Chicken Stir-Fry

This easy-to-make dish is ideal for busy weekday nights. Sugar snap or snow peas are great alternatives to asparagus. If you avoid gluten, you can use liquid aminos in place of the soy sauce.

PREP TIME: 5 minutes
TOTAL TIME: 13 minutes
SERVES: 4

1 Tbsp reduced sodium soy sauce
2 tsp honey
2 Tbsp sesame oil
1 bunch asparagus, ends trimmed and stalks cut into 1-inch pieces
1 c broccoli florets
1 clove garlic, minced
300gm (about 2½ cups) sliced cooked chicken breast
4 c cooked brown rice
1 Tbsp sesame seeds

1. COMBINE the soy sauce and honey in a small bowl. Set aside.
2. HEAT the oil in a large pan or wok over medium-high heat.
3. ADD the asparagus, broccoli and garlic. Cook for 4 minutes, stirring frequently. Toss in the chicken and soy sauce mixture and heat thoroughly, 1 to 2 minutes.
4. DIVIDE the rice among 4 bowls, top with the chicken mixture, and sprinkle with the sesame seeds.

NUTRITION (per serving) 418 calories, 34 g protein, 43 g carbs, 6 g fibre, 5 g sugar, 12 g fat, 2 g saturated fat, 213 mg sodium

TOTAL NUTRITION FOR THE DAY: 1,458 calories, 97 g protein, 124 g carbs, 27 g fibre, 45 g sugar, 69 g fat, 14 g sat fat, 1,970 mg sodium