For individuals struggling with obesity, adopting a diet rich in low-calorie and high-protein foods is key to managing weight and improving health. These types of meals help you feel full longer, reduce cravings, and support muscle maintenance while minimizing fat accumulation. Here are five simple yet nutritious dishes that can be incorporated into a regular diet.

Egg rolls with vegetables offer a satisfying meal. The protein in eggs promotes satiety, reducing cravings and overall calorie intake. This protein also supports muscle building and maintenance, beneficial for those aiming to increase muscle mass and reduce fat. To prepare, use chicken or duck eggs, season them lightly, fry thinly, and roll with green vegetables. Alternatively, steam the eggs with chili and carrots. This dish provides ample protein, fiber, and antioxidants.

Chicken breast and asparagus is another excellent option. Marinate chicken breast with a little seasoning for 5 minutes, then grill or air-fry it for 25-30 minutes. When the chicken is almost cooked, add cleaned asparagus for the final 5 minutes. This dinner provides a full range of nutrients, from healthy fiber to lean protein, without concerns about excess fat accumulation.

Lemon pepper grilled salmon is a quick and flavorful dish that minimizes seasoning. Grilling salmon on a layer of fresh lemon slices enhances its taste and eliminates any fishy odor. Serve this with roasted vegetables, a crispy salad, or brown rice for a complete main meal.

Chicken thighs with tomatoes and spinach combine flavor and nutrition. Golden-grilled, succulent chicken thighs are diced and mixed with 5-10 halved cherry tomatoes and fiber-rich, antioxidant-packed spinach. The crisp, tangy flavors, along with the abundant protein from the chicken, promote long-lasting fullness, keeping calorie intake low and reducing cravings.

Stir-fried shrimp with vegetables is a quick and healthy option. Peeled and cleaned shrimp are rich in protein and nearly fat-free. Shrimp can be stir-fried with asparagus, broccoli, or bell peppers, depending on preference. This dish is fast to prepare; a little olive oil can be added for healthy fats. Stir-frying shrimp with peas provides both protein and fiber, making it an ideal main meal that promotes satiety and has minimal impact on blood sugar levels.

Anh Chi (According to Eating Well)

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