According to Verywell Health, healthy weight loss typically requires women to consume around 1,500 kcal/day and men about 1,800 kcal/day. However, individual energy needs should be personalized based on body type and activity level.

Grilled chicken with vegetables

Grilled dishes offer a quick and time-efficient preparation method. To manage calorie intake, limit high-sugar, high-fat sauces and use only a small amount of olive oil when marinating chicken. Combine chicken breast with broccoli, bell peppers, zucchini, and carrots, then grill until thoroughly cooked, ensuring the chicken skin is removed.

Healthline states that every 100 g of cooked, skinless chicken breast provides about 31 g of protein and 165 kcal, promoting satiety and supporting muscle mass maintenance. A serving of 100-150 g of cooked chicken breast per meal suits many healthy adults. It can be consumed two to three meals per week or flexibly replaced with fish, eggs, or tofu.

Chicken breast is rich in protein and low in fat. Photo: Bui Thuy

Tuna salad

Tuna is a protein-rich food, with 85 g containing about 21 g of protein and less than 70 calories. This fish also provides omega-3 fatty acids, beneficial for heart health and fat burning. When preparing tuna salad, combine it with lettuce, tomatoes, and cucumbers to add fiber, which helps promote a feeling of fullness. Limit the use of mayonnaise or cream-based sauces; instead, use lemon juice for flavor without increasing calorie content.

Stuffed bell peppers

On average, 100 g of lean beef contains about 21-27 g of protein and approximately 150 calories, contributing to the body's protein needs. Bell peppers, conversely, are virtually fat-free and low in calories, supporting weight loss by promoting satiety, boosting metabolism, and limiting excess fat accumulation. You can lightly saute the meat and place it inside the bell peppers, then bake or steam them as desired for a low-fat, low-calorie dish.

Tofu

Tofu, made from soybeans, is a nutrient-rich plant-based protein source that is relatively low in calories. A serving of about 126 g of firm tofu provides 22 g of protein, 181 calories, and 11 g of unsaturated fats beneficial for heart health. This food also contains all essential amino acids along with micronutrients such as calcium, manganese, copper, and selenium, supporting bone health, muscle function, and metabolism.

Individuals aiming for weight loss can prepare tofu in various ways, including boiling, serving with tomato sauce, or stuffing with lean meat. Baking it in an oven or air fryer until crispy creates a protein-rich and crunchy snack.

Lentil soup

Lentils are a nutrient-dense plant-based protein source. When combined with sauteed vegetables, they create a meal that promotes satiety and offers balanced nutrition. According to Eating Well, you can saute onions, garlic, celery, carrots, and mushrooms in olive oil, season to taste, then add vegetable broth and cooked lentils, heating thoroughly before serving.

Additionally, individuals aiming for weight loss should limit added sugars and processed foods, as these often contain high calories, saturated fats, and sodium. Simultaneously, prioritize fiber-rich foods to support gut health and metabolism.

Anh Chi (Compiled)