10 Healthy Recipes to Support Weight Loss

When it comes to weight loss, the most effective foods are those that are high in protein or fibre, low in energy density, and help you feel full for longer.

At Zing Wellbeing we provide you with all the healthy recipes and meal plans that you need to support your health and weight loss journey.

See below for a snippet of some delicious recipes to support your weight loss needs.

Lean Protein (keeps you full & protects muscle)

Protein reduces hunger hormones and increases satiety.

Best options for protein are chicken breast, turkey, fish (salmon or tuna), eggs, Greek yoghurt, and cottage cheese.

High-Fibre Vegetables (very low calories, high volume)

Fibre slows digestion and reduces cravings.

Think of things like broccoli, zucchini, spinach, kale, capsicum, and mushrooms.

Low-Sugar Fruits (sweet but weight-loss friendly)

Fibre rich fruits like berries, apple, pears, kiwi and oranges.

Whole Grains (slow energy, better blood sugar)

Consume lots of rolled oats, quinoa, and brown rice.

Legumes (protein + fibre combo)

Legumes are excellent for weight loss and gut health.

Eat plenty of Lentils, Chickpeas, Black beans and Kidney beans.

10 Recipes to Support Weight Loss

Here at Zing Wellbeing we have over 1500 recipes on our App that are all loaded with healthy ingredients that benefit your overall health and weight loss needs.

Check out just a few of our healthy and nutritious meals you can choose from.

Oat bar snacks

Serve: 16

Ingredients

3 bananas
1 cup rolled oats
2 tsp honey
¼ cup almonds, chopped
120g dark chocolate, melted

Optional: Serve of choc protein powder

Method:

Preheat the oven to 180C.
In a mixing bowl, use a fork to mash bananas.
Add honey, protein powder and oats. Mix to combine.
Transfer to a tray lined with parchment paper. Top with another parchment paper and press to a thin rectangle/ square.
Divide into desired sized bars.
Bake for 15–20 minutes until golden brown.
Let them cool completely.
Drizzle chocolate and sprinkle chopped nuts. Chill to set and enjoy!

Macros per serve

Cals 110

Protein 2g (PLUS 23g with added protein powder)

Fat 5g

Carbs 15g

Fibre 2g

Banana Almond Smoothie

Serves 1

INGREDIENTS
• 1 banana
• 1 cup unsweetened almond milk (or milk of choice)
• 1 tbsp almond butter
• 1 tbsp chia seeds
• 1 tsp honey

Optional add a serve (30g) of Zing Wellbeing choc or vanilla protein powder

METHOD
Blend all ingredients until smooth

Benefits
Chia seeds provide fibre that supports a healthy digestive system.

Almond butter provides healthy fats that support brain function and heart health.

Banana provides natural sugars for a quick energy boost.

CALORIES + MACRO NUTRIENTS
FAT 12g
CAL 300
PROTEIN 8g
FIBRE 8g
CARBS 40g

Salmon bake

Serves 4

INGREDIENTS
• 200g green beans
• 1 punnet cherry tomatoes
• 250g brussel sprouts
• 1 large Sweet potato cubed (small)
• 1 bunch broccolini
• 1/2 bunch kale
• 1/2 cup olives
• Extra virgin olive oil spray
• 4 x salmon fillets, skin removed
• 1 lemon, sliced
• 2 tbsp pesto

METHOD

Preheat the oven to 200°C.
On a large baking sheet add the sweet potato and sprouts, spray with oil. Season with salt and pepper.
Add to the oven and cook for 8-10 minutes until softened.
Remove tray from the oven. Scatter remaining veg, broccolini, beans, kale and olives around the baking sheet. Give a light spray with olive oil.
Place the lemon slices on top of the veg, with a brush spread the pesto over the salmon.
Roast for 10-15 minutes, or until cooked through.
Once the salmon and veg are cooked through, serve.

Benefits
The cruciferous vegetables like brussels sprouts, broccolini and kale contain a natural compound called Indole-3- carbinol (I3C), which aids in liver detoxification and hormone balance

CALORIES + MACRO NUTRIENTS PER SERVE
CAL 599
PROTEIN 41g
FIBRE 12.2g
CARBS 32.2g
FAT 27g

Honey Lemon Chicken Stir-Fry

(Serves 4)
Ingredients

For the Chicken:
• 500g skinless chicken breast, diced
• 1 tbsp arrowroot powder
• 1 tbsp olive oil
For the Vegetables:
• 1 medium red capsicum, sliced
• 1 medium zucchini, sliced
• 1 cup broccoli florets
• 1 medium carrot, julienned
• 1/4 cup spring onions, chopped
For the Sauce:
• 2 tbsp low-sodium tamari (GF if preferred)
• 2 tbsp fresh lemon juice
• 1 tbsp honey
• 1 tsp sesame oil
• 1 tbsp grated fresh ginger
• 2 garlic cloves, minced
• 1/4 cup water
For the Topping:
• 1 tbsp sesame seeds
• 1 tbsp fresh coriander, chopped

Method

Toss the chicken pieces in arrowroot powder until evenly coated.
Heat olive oil in a large skillet or wok over medium heat. Add the chicken and cook until golden and no longer pink. Remove and set aside.
In the same skillet, add the red capsicum, zucchini, broccoli, carrot, and spring onions. Stir-fry for 5-7 minutes until tender-crisp.
In a small bowl, whisk together tamari, lemon juice, honey, sesame oil, ginger, garlic, and water.
Pour the sauce into the skillet with the vegetables. Stir well and simmer for 2-3 minutes until the sauce thickens slightly.
Return the chicken to the skillet and toss to coat in the sauce. Heat through for 1-2 minutes.
Garnish with sesame seeds and fresh coriander before serving.
Serve as is or over cauliflower rice or quinoa for added fibre.

Benefits

For Tummy Fat Reduction:
1. High Protein: Chicken breast supports muscle repair and boosts metabolism.
2. Healthy Fats: Olive oil and sesame oil help regulate hormones and reduce inflammation.
3. Low-Glycemic Ingredients: Arrowroot powder and tamari maintain stable blood sugar levels, reducing fat storage.
For Gut Health:
1. Prebiotic Ingredients: Garlic, ginger, and spring onions feed healthy gut bacteria.
2. Fibre-Rich Vegetables: Broccoli, capsicum, zucchini, and carrots support digestion and reduce bloating.
3. Probiotic Benefits: Tamari adds gut-friendly fermented properties.

Nutritional value (Per Serving)

• Calories: 325 kcal
• Protein: 40 g
• Carbohydrates: 12 g
• Fat: 8 g
• Fibre: 4 g

Greek Turkey Meatballs with Tzatziki

Serves: 2
Ingredients:

Meatballs:

450g turkey mince
1/4 cup panko breadcrumbs
1/4 cup red onion, chopped
1/4 cup feta cheese
3 garlic cloves, minced
1 egg
2 tsp dried oregano
1 tsp dried dill
1/2 tsp cumin
1/2 tsp salt
1/4 tsp black pepper

Tzatziki:

1 cup plain Greek yoghurt
2 Lebanese cucumbers, grated
1 tbsp fresh dill
2 garlic cloves, minced
2 tbsp lemon juice
1 tbsp olive oil
1/2 tsp salt

Method:

Preheat oven to 200°C and line a baking sheet.
Mix meatball ingredients and form into small balls.
Bake for 15-20 minutes.
For tzatziki, squeeze excess liquid from grated cucumber, then mix all ingredients together.
Serve meatballs with tzatziki and lemon wedges. Plus a greek or green salad mix.

Macros per serve:

Calories: 420
Protein: 50g
Carbohydrates: 20g
Fibre: 4g
Fats: 14g

Health Benefits:

High in protein to support metabolism.
Supports gut health with probiotic-rich yoghurt.
Contains anti-inflammatory properties from garlic and dill.

Lamb Tabbouleh Tortillas

Serves 4

Ingredients

½ cup cooked quinoa
300g lamb mince
1 tsp Moroccan spice mix
4 wholemeal tortillas
1 tbsp. olive oil
1 tomato, finely diced
½ red onion, finely diced
1 cup parsley, finely diced
Juice of ½ a lemon
Salt and pepper
½ cup tzatziki

Method

Add the quinoa, lamb and Moroccan spice blend to a bowl and mix well to combine.
Place about 4 tbsp. of lamb mixture onto each tortilla and press to spread, covering the surface.
Heat the oil in a pan over medium-high heat. Cook the tortillas, lamb side down, for two to three minutes until crispy. Flip the tortilla and cook for one more minute.
While the lamb tortilla is cooking, mix together tomato, onion, parsley and lemon juice. Season well.
Remove tortilla from the pan and top with salad mix and tzatziki.

Benefits

Lamb provides essential nutrients like protein, vitamins, B12, B6, iron, niacin, zinc and selenium. It is easier to digest than some of the other meat proteins and is full of healthy fats including omega-3 fatty acids.

Parsley helps promote efficient digestion, supports liver health and bacterial health and may assist in relieving indigestion.

Tomatoes are high in fibre and antioxidants including lycopene which helps support gut health. Proper digestion and gut health are essential for healthy hormones.

Nutritional value per serve

368 Kcal
23g Fat
25g Carbs
5g Fibre
15g Protein

Sweet Potato Boats

Serves: 4

Ingredients:

3ml olive oil
2 x large sweet potato
500g extra lean beef mince (VG swap for black beans)
1 onion, diced
2 cloves garlic, crushed
2 tbsp tomato paste
1x packet taco seasoning
1 tsp oregano
1 can (400g) crushed tomatoes
1 zucchini, diced
1 avocado
50g cherry tomatoes, chopped
1/2 red onion, diced
20g mozzarella cheese
10g light sour cream
Salt, pepper

Method:

Rub potato with olive oil and salt and put in oven to bake for about 45 minutes (line baking tray as they will leak when ready) at 200°C Or air fry for 20-30mins.
Cook onion and garlic in olive oil. Add beef mince and seasonings.
Stir in tomato paste, crushed tomatoes, and zucchini. Simmer for 30 minutes.
Mash avocado with cherry tomatoes and red onion.
Cut sweet potatoes in half, fluff the insides with a fork, then top with beef mince, cheese, and grill.
Serve with avocado mix and sour cream.

Macros per serve:

Calories: 460
Protein: 38g
Carbohydrates: 30g
Fibre: 8g
Fats: 12g

Health Benefits:

High protein meal for muscle growth and satiety.
Sweet potatoes provide gut-friendly fibre.
Avocado offers heart-healthy fats.

Chicken & Chickpea salad with Lemon Dijon Dressing

Serving: 4

Ingredients:

Salad:

1 BBQ chicken, shredded (VG tofu)
1 can chickpeas
1/2 red onion, diced
1 cucumber, chopped
1 cup cherry tomatoes, halved
A bunch parsley
¼ cup cranberries
100g Feta Cheese, crumbled (DF and VG if preferred)

For the dressing:

½ cup olive oil
1 lemon, juiced
1-2 tsp dijon Mustard
1 tbsp honey (VG if required)
Salt to taste

Method:

To make the dressing, just combine all the ingredients in the list. Set aside until using.

Place all the salad ingredients in a large mixing bowl. Pour in the dressing and toss well.

Macros per serve

Calories 510

Protein 27

Carbs 25

Fat 34

Fibre 7

Healthy apple and berry crumble

Serve: 6

Ingredients

5-6 large sweet dessert apples
150g frozen mixed berries
1 tbsp finely grated orange zest
1 tbsp almond flour
1 tsp ground ginger
1 tsp ground cinnamon
3- 4 tbsp honey

For the crumble topping

¾ cup (80g) oats
⅔ cup (80g) walnuts, chopped
1 tsp ground cinnamon
2 tbsp honey
2 tbsp coconut oil

Method

Preheat the oven to 180C
In a large bowl, combine apples, berries, orange zest, almond flour, ginger, cinnamon, nutmeg and honey. Mix well and put in a baking dish.
To make the crumble topping, mix together all the ingredients and stir until fully combined.
Sprinkle the crumble topping over the fruit mixture to cover.
Bake for 60 minutes, until the topping is lightly golden.
Let it cool down and serve!

Macros per serve

Calories 310 kcal
Protein 4.5g
Carbohydrates 38.7 g
Fat 15.2g
Fibre 6.3 g

Health Benefits

Sweet Dessert Apples rich in dietary fibre (pectin) supporting gut health and cholesterol balance. Provide vitamins C and A, plus antioxidants. Natural sweetness with relatively low calorie density.

Frozen Mixed Berries High in vitamin C, antioxidants, and polyphenols for inflammation reduction. Great source of fibre, enhancing digestion and satiety.

Orange Zest Contains essential oils rich in antioxidants and vitamin C. Adds flavor and potential anti-inflammatory benefits.

Almond Flour Adds healthy fats, protein, and vitamin E. Helps stabilize blood sugar.

Coconut Oil Source of medium-chain triglycerides (MCTs) which may support metabolism

Oats Excellent source of beta-glucan soluble fibre, which helps lower cholesterol. Provides slow-release energy and promotes fullness.

Walnuts Rich in omega-3 fatty acids, antioxidants, and polyphenols. Support brain, heart health, and anti-inflammatory effects.

Honey Natural sweetener with antioxidant and antimicrobial properties

Belly fat busting smoothie

Enjoy this smoothie as a nutritious breakfast or post-workout snack to start targeting belly fat and support your overall health.

With the right combination of ingredients, it’s possible to reduce harmful belly fat and improve your wellbeing from the inside out!

Ingredients:

1 cup unsweetened almond milk
½ cup frozen blueberries
1 cup baby spinach
½ cucumber
1 tbsp chia seeds
1/4 avocado
½ lemon
½ tsp turmeric powder
1 tsp fresh ginger, grated
1 tbsp of Zing Wellbeing Vanilla Organic and plant based protein powder

Instructions:

Add all the ingredients to a high-speed blender.
Blend until smooth and creamy.
Pour into a glass and enjoy!

Nutritional Information (per serve without protein powder):

Calories: 280
Protein: 6g
Fibre: 12g
Carbohydrates: 26g
Fat: 16g

This smoothie is packed with nutrients and ingredients specifically chosen for their ability to target belly fat. Here’s how each ingredient contributes to belly fat loss and overall health:

Blueberries: Blueberries are rich in antioxidants and have been shown to reduce belly fat by positively influencing genes related to fat-burning and storage. They’re also high in fibre, which helps keep you feeling fuller for longer, reducing the likelihood of overeating later in the day.
Baby Spinach: Leafy greens like spinach are low in calories but high in essential vitamins and minerals. The fibre content helps regulate digestion, while the high water content adds volume to the smoothie, keeping you satiated and reducing cravings.
Cucumber: Cucumbers are hydrating and low in calories. They’re high in antioxidants and support detoxification, helping to reduce bloating and inflammation, which can contribute to a slimmer waistline.
Chia Seeds: Chia seeds are a powerhouse of omega-3 fatty acids, protein, and fibre. The fibre in chia seeds forms a gel-like substance in the stomach, which slows digestion, stabilises blood sugar levels, and prevents insulin spikes—all of which are crucial for reducing belly fat.
Avocado: Avocados provide healthy monounsaturated fats that can help burn belly fat. These fats promote satiety and can decrease the storage of belly fat by reducing insulin resistance. Avocados are also high in potassium, which helps reduce water retention and bloating.
Lemon: Lemons are high in vitamin C and antioxidants, which boost your metabolism and aid in fat-burning. Adding lemon to your diet can also help reduce inflammation and prevent fat accumulation, particularly around the abdomen.
Turmeric: Turmeric contains curcumin, a powerful anti-inflammatory compound that has been shown to reduce belly fat by suppressing fat tissue growth and improving insulin sensitivity. Turmeric also supports the liver in detoxification, which can contribute to a flatter stomach.
Ginger: Ginger is well-known for its thermogenic properties, which means it can increase body temperature and help burn more fat. It also helps control blood sugar and cortisol levels, reducing stress-induced belly fat storage.