Protein

Protein is necessary for losing weight. It helps you shed weight and abdominal fat while increasing muscle growth and strength, according to the study. Protein should be a large portion of every meal, according to the framework.

Among the high-protein foods are:

Lentils Chickpeas Salmon Eggs Chicken Greek yoghurt Chickpeas

Veggies

Veggies (and fruits) are important weight-loss foods, according to the CDC. Broccoli and cabbage, in particular, are high in fibre, which keeps you fuller for longer. Vegetables, along with protein, are one of the framework’s cornerstones.

Use the following vegetables:

Cabbage Broccoli

Brussel sprouts Cauliflower

Carbs that are good for you

Carbohydrates are necessary for energy, and the appropriate carbs make you feel satiated for longer. Processed carbohydrates should be avoided (white bread, pastries, and other fast food).

Healthy carbohydrate sources that aren’t processed include:

Lentils with beans

The bread of Ezekiel

Sweet potato.

Fats that are good for you

Contrary to popular belief, fat is beneficial to your health. The following are some of the finest fat sources:

Avocados, nuts, eggs, and coconut oil

Combinations of meals as an example

According to the framework, what specific meals should you eat every day?

Here’s a one-day meal plan with recipes to give you an idea of what your meals could look like:

Breakfast:

12 cup (115 gramme) fruit/berries or vegetables, 2 hard-boiled eggs with 2 egg whites (such as mushrooms, onions)

Lunch:

Salad with Broccoli and Cauliflower (with protein below)

Ingredients:

1 head cauliflower, peeled and sliced into bite-size pieces

3 broccoli heads, peeled and sliced into bite-sized portions

14 cup blueberries 12 red onion, sliced

garbanzo beans, 12 cup

2 eggs, 5 oz. cooked shredded chicken, cooked tofu (or 5.5 oz. Greek yoghurt on the side)

Directions:

Cauliflower and broccoli should be lightly steamed for about 10 minutes.
Allow cooling.

Combine the red onion, blueberries, garbanzo beans, and protein source in a mixing bowl.
Toss with balsamic vinegar and any additional spices, then refrigerate before serving.

Dinner:

Ratatouille on a Sheet Pan

Ingredients:

12-inch slices from 1 large eggplant

12-inch slices from 2 zucchinis

2 heirloom tomatoes, peeled and sliced into wedges

12 inch thick circles of 1 white onion

12-inch pieces of 1 red bell pepper

4 cloves of garlic

2 tbsp frying oil

2 tbsp fresh rosemary, chopped

1 teaspoon kosher salt

12 teaspoon black pepper, ground

1 tbsp balsamic vinaigrette

Add any uncooked protein from the list above

Directions:

Preheat the oven to 400 degrees Fahrenheit. Using parchment paper, line a baking sheet. On the prepared baking sheet, arrange the eggplant, zucchini, tomatoes, onion, bell pepper, and garlic in a single layer. Spray veggies and uncooked protein with cooking spray and season with rosemary, salt, and pepper; toss until well covered. Roast for 20 minutes in a hot oven until slightly tender.
Mix everything together and roast for another 12 minutes. Reduce the heat to 300°F and cook for about 10 minutes, or until the veggies begin to caramelise. Drizzle balsamic vinegar on top.

You now know how to put this Tried and True Fat-Burning Food Framework to work for you. It’s a quick and easy method to keep track of what you eat and make sure you’re eating properly every day. Get your own copy of my 7 recipes to help you lose 7 pounds in your first few weeks if you want to learn more.