http://serious-fitness-programs.com/weightloss ⇨ Follow Us On Facebook: https://www.facebook.com/TheSeriousfitness ⇨ Tools and ingredients: Rainbow Plastic Cups: http://amzn.to/2E64E8k Nonstick Frying Pan: http://amzn.to/2wshXeG Cooking Plate: http://amzn.to/2f8mVel Olive Oil: http://amzn.to/2AkjFCi Losing weight—and keeping the pounds off—isn't a quick or easy process, but a few simple diet tricks can be a big help along the way. Our favorites? Eating lots of protein, fiber, and healthy carbs, which boost your metabolism and keep you feeling full all day long. If you're not sure how to work these calorie-burning ingredients into your daily menu, start with these recipes, and, best of all, they can be made in 30 minutes or less! 1 chickpeas with spinach 270 calories (1 serving) Ingredients 1/2 cup BOILED shredded chicken 1 thinly sliced garlic clove 1 tbsp white vinegar 3 tbsp canned chickpeas 2 cups spinach 1 tsp olive oil Salt and pepper to taste Preparation Heat olive oil in a nonstick pan. Add garlic and the chopped spinach and cook and cover till the leaves wilt. Uncover and add chickpeas, chiken, vinegar, Salt and pepper and cover for a couple minutes, and serve warm. 2 Nicoise salad 380 calories (1 serving) Ingredients 1 eggs, hard boiled 1/2 cucumber, sliced 5 cherry tomatoes 1/3 cup spring onion, sliced 1 cup lettuce 1/2 can tuna chunks in spring water 1/4 cup red beans 1/2 tsp. dijon mustard 1 clove garlic, crushed 1 tbsp. fresh parsley 1 tbps lemon juice 1 tbsp. olive oil black pepper Preparation Boil eggs, approx 7 or 8 mins depending how you like them. Peel and set aside. Place lettuce on a bowl and, cucumber, beans, tuna, tomato and spring onion. In a small bowl whisk dijon mustard, garlic, black pepper, lemon juice and olive oil until smooth, then drizzle over salad, mix everything and serve immediately. 3 Broad beans with anchovies 150 calories (1 serving) Ingredients 1/2 cup canned or boiled broad beans 1 tsp olive oil 4 cherry tomatoes, halved 1 cup spinach chopped 1 garlic cloves, sliced 2 anchovy fillets, chopped 1 tsp parsley black pepper Preparation Heat the oil and garlic in a non-stick frying pan, add the chopped spinach and cook, cover till the leaves wilt. Uncover and add tomatoes and cover again for a couple minutes. Now add the beans and sauté for 1-2 minutes until heated through. Stir in the anchovies so they break up, season to taste with ground black pepper, then stir in parsley and serve. 4 Mixed Vegetables and Lentils recipe 350 calories (1 serving) Ingredients 1 cup water 1/4 cup lentils 1 tbsp lemon juice 3 oz tuna steak 1 tsp olive oil 1/4 cup carrots 1/4 cup suchini 1/4 cup red onion 1/4 tsp ground coriander 1/4 tsp ground pepper 1/4 tsp garlic powder 1/4 tsp ground cumin 1 tbsp water Pinch of salt Fresh parsley for garnish Preparation In a pot add water and bring to a boil. Reduce heat to maintain a simmer, add lentils and cover and cook until tender, 25 to 30 minutes. Drain, and set a side. Meanwhile, to prepare vegetables: Heat oil in a large skillet over medium heat. Add red onion, carrots, suchini and 1 tbsp water, stir and cover until vegetables are tender. Uncover and add salt pepper, garlic powder, coriander, cumin and stir. Push the vegetables to the side of thre pan to add tuna. Cook tuna until done and stir everything and cover for a couple minutes. Serve the vegetables over the lentils. Garnish with parsley, if desired. enjoy! i hope you like all the recipes ♡ Music: Steamy Looks licensed from audioblocks.com