Obesity can lead to a variety of health problems, such as heart disease, stroke, and diabetes. It’s important to maintain a healthy diet and lifestyle to keep obesity under control. In this article, we’ll introduce you to 5 delicious and healthy meals that are perfect for people with obesity.

• Grilled Salmon with Roasted Vegetables

This meal is packed with protein, healthy fats, and fiber, making it a great choice for people with obesity. To make this meal, start by grilling a salmon fillet until it’s cooked through. While the salmon is grilling, roast a variety of vegetables, such as bell peppers, carrots, and zucchini, in the oven. Serve the salmon and roasted vegetables together for a healthy and delicious meal.

To make Grilled Salmon with Roasted Vegetables, you will need the following ingredients:

For the salmon:

• 4 salmon fillets (about 6 ounces each)
• Salt and pepper, to taste
• 2 tablespoons olive oil
• Lemon wedges, for serving

For the roasted vegetables:

• 2 bell peppers, sliced
• 2 zucchinis, sliced
• 1 red onion, sliced
• 2 tablespoons olive oil
• Salt and pepper, to taste

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Arrange the sliced bell peppers, zucchinis, and red onion on a large baking sheet.
3. Drizzle the 2 tablespoons of olive oil over the vegetables, and season with salt and pepper.
4. Roast the vegetables for 20-25 minutes, or until tender and lightly charred.
5. While the vegetables are roasting, prepare the salmon.
6. Season the salmon fillets with salt and pepper, and drizzle with 2 tablespoons of olive oil.
7. Heat a large skillet over medium-high heat, and add the salmon fillets, skin-side down.
8. Cook the salmon for about 4-5 minutes on each side, or until just cooked through.
9. Serve the grilled salmon with the roasted vegetables, and lemon wedges on the side. Enjoy!

• Quinoa and Black Bean Salad

Quinoa is a great whole grain to add to your diet, as it’s high in protein and fiber. This salad combines quinoa with black beans, which are a great source of protein and iron. Toss together cooked quinoa, black beans, chopped bell peppers, and red onion, and dress with a simple vinaigrette for a filling and nutritious salad.

To make Quinoa and Black Bean Salad, you will need the following ingredients:

• 1 cup quinoa
• 2 cups water or broth
• 1 can of black beans, drained and rinsed
• 1 red bell pepper, diced
• 1 yellow or orange bell pepper, diced
• 1 jalapeño pepper, seeded and minced
• 1/2 red onion, diced
• 1 avocado, diced
• 2 tablespoons fresh lime juice
• 2 tablespoons olive oil
• Salt and pepper, to taste
• Fresh cilantro, chopped, for serving

Instructions:

1. Rinse the quinoa in a fine mesh strainer under cold running water.
2. Add the quinoa and water (or broth) to a medium saucepan, and bring to a boil.
3. Reduce the heat to low, cover the saucepan, and let the quinoa simmer for about 15-20 minutes, or until tender and the liquid has been absorbed.
4. Remove the quinoa from the heat and let it cool.
5. In a large bowl, combine the cooked quinoa, black beans, diced bell peppers, jalapeño pepper, red onion, avocado, lime juice, and olive oil.
6. Season with salt and pepper, to taste.
7. Toss the salad gently to combine.
8. Serve the Quinoa and Black Bean Salad topped with fresh cilantro, if desired. Enjoy!

• Chicken and Vegetable Stir-Fry

Stir-fry is a quick and easy meal that can be customized to suit your tastes. This stir-fry is made with chicken breast, which is a lean protein source, and a variety of low-calorie vegetables, such as bell peppers, carrots, and broccoli. Cook the chicken in a wok or large frying pan until it’s browned, and then stir-fry the vegetables until they’re tender but still crisp. Serve the stir-fry over a bed of brown rice for a complete meal.

To make Chicken and Vegetable Stir-Fry, you will need the following ingredients:

• 1 pound boneless, skinless chicken breast, sliced into thin strips
• Salt and pepper, to taste
• 2 tablespoons vegetable oil
• 1 red bell pepper, sliced
• 1 yellow or green bell pepper, sliced
• 1 onion, sliced
• 2 garlic cloves, minced
• 1 cup sliced mushrooms
• 2 cups sliced bok choy or other leafy greens
• 1 tablespoon cornstarch
• 2 tablespoons soy sauce
• 2 tablespoons hoisin sauce
• 1 tablespoon rice wine vinegar
• 1 tablespoon brown sugar
• Steamed rice, for serving

Instructions:

1. Season the chicken strips with salt and pepper.
2. Heat a large wok or frying pan over high heat, and add 1 tablespoon of the vegetable oil.
3. Add the chicken strips to the pan and stir-fry until golden brown and cooked through, about 4-5 minutes. Remove the chicken from the pan and set it aside.
4. In the same pan, add the remaining 1 tablespoon of vegetable oil, and stir-fry the sliced bell peppers, onion, garlic, mushrooms, and bok choy for 2-3 minutes, or until tender.
5. In a small bowl, whisk together the cornstarch, soy sauce, hoisin sauce, rice wine vinegar, and brown sugar to make the stir-fry sauce.
6. Return the cooked chicken to the pan with the vegetables, and pour the stir-fry sauce over everything.
7. Stir-fry for another minute, or until the sauce has thickened and everything is well coated.
8. Serve the Chicken and Vegetable Stir-Fry over steamed rice. Enjoy!

• Turkey and Vegetable Wrap

This wrap is a simple and filling meal that’s perfect for lunch or dinner. Start by spreading a whole wheat wrap with a spread, such as hummus or avocado. Then, add sliced turkey breast, lettuce, tomato, and cucumber to the wrap. Roll up the wrap and enjoy! This meal is a great source of protein, fiber, and vitamins and minerals.

Turkey and Vegetable Wrap, xin công thức món này

• Vegetable and Lentil Soup

Soup is a great meal to make when you want something warm and filling. This vegetable and lentil soup is made with a variety of low-calorie vegetables, such as carrots, onion, and celery, and lentils, which are a great source of fiber and protein. Simmer the vegetables and lentils in a large pot with broth until they’re tender, and then season to taste. This soup is a nutritious and satisfying meal that will keep you full for hours.

Here’s a recipe for Vegetable and Lentil Soup:

Ingredients:

• 1 tbsp. olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 garlic cloves, minced
• 1 tsp. dried thyme
• 1 tsp. dried rosemary
• 4 cups vegetable broth
• 1 can (14.5 oz) diced tomatoes
• 1 cup green or brown lentils, rinsed and drained
• 2 cups chopped kale or spinach
• Salt and pepper, to taste

Instructions:

1. Heat the oil in a large saucepan over medium heat.
2. Add the onion, carrots, celery, and garlic. Cook until the vegetables are tender, about 5 minutes.
3. Stir in the thyme, rosemary, vegetable broth, tomatoes, and lentils. Bring to a boil, then reduce heat and simmer for 30-40 minutes, or until the lentils are tender.
4. Stir in the kale or spinach and cook until wilted, about 5 minutes.
5. Season with salt and pepper to taste.
6. Serve the soup hot with crusty bread, if desired.

Enjoy your delicious Vegetable and Lentil Soup!

In conclusion, these 5 meals are just a few examples of the many healthy and delicious options available for people with obesity. By making small changes to your diet and lifestyle, you can help keep obesity under control and improve your overall health.