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    10 Simple And Small Meal Ideas For Weight Loss

    By Chandrayee Sen

    Losing weight is one of the important factors for most of us. Our body starts gaining weight when we consume food containing high level of calories. Many of us therefore undergo tremendous workout session in order to lose weight.

    But in the hustle bustle of life we either fail to do exercise on a daily basis or end up eating high-calorie junk foods. Thus, it is necessary to satiate the stomach with small meals every 3-4 hours once, so as to appease the hunger.

    Consuming food at regular interval doesn't allow the body to store fat and renders you an active and healthy life. Given below are some of those small meals, which a person can consume in the late morning, post lunch, as an evening appetizer, or after dinner (for controlling the midnight food cravings).


    1. Burrito

    Burrito can become a delicious breakfast or evening snack. For this, prepare a stuffing with scrambled eggs, shredded chicken, ¼th yellow, green, and red bell peppers (chopped), and hot sauce.

    Mix them well and place the stuffing inside a high-fibre tortilla. This dish contains 240 calories, but is loaded with fibre and protein that ease digestion and reduce fat.

    RELATED - 11 Foods With Proteins Than An Egg


    2. Sweet Potato Smoothie

    To prepare the smoothie, you will need yogurt and sweet potato mainly. Both these items have shown potential results in reducing body fat and rendering a good shape. This smoothie can appease your hunger post lunch.

    For preparation, in a blender, add ½ banana, ½ plain flour, low-fat yogurt, ½ baked sweet potato, and ½ cup skimmed milk. Blend this mixture well for a perfect sweet potato smoothie. The drink is healthy and contains 200 calories per serving.


    3. Cinnamon Waffles

    Waffles are delicious and contain whole wheat fibre. You can take a whole wheat waffle, add some toppings with low-calorie cottage cheese, ½ sliced pears or apples, and sprinkle some cinnamon powder for flavour.
    This delicious snack contains 150 calories but is a healthy option for breakfast or post lunch.

    RELATED - 10 Worst Breakfast Habits for Your Waistline


    4. Sunshine Pudding

    Pudding is an excellent dessert option to fill your tummy. And if it is made with chia seeds, its advantages increase even more. Chia seeds contain fibre, which induces metabolism and helps in shedding of the extra kilos.

    To make this pudding, in a bowl, add 2 tablespoons of chia seeds, 1 cup of soy milk, a pinch of cinnamon powder, ¼th vanilla extract, and ¼th blueberries, or any other fruit of your choice. Mix well and refrigerate it overnight. Serve it the next morning or at dinner.


    5. Chocolate Oatmeal

    Oats are a healthy option for breakfast. They help in proper digestion, burn down excess fat, and induce the metabolic rate of the body.

    Teaming it up with cocoa powder will further make it delicious. Serve a bowl of chocolate oatmeal, containing 1 cup of plain oats, with 1 tablespoon of almond butter and cocoa powder, and 1 cup of warm milk for breakfast.


    6. Nuts And Berries

    Nuts and berries are perfect health appetizers for the evening. A bowl of this serving will satiate your stomach and reduce the desire for evening snacks. For this, in a bowl, take equal amount of walnut, cashew, almond, pistachios, and berries like blueberry, raspberry, or strawberry.

    Mix this with 2 tablespoons of skimmed ricotta cheese and have it. A bowl of this serving contains 170 calories but is loaded with high fibre, which is useful for reducing weight.


    7. Chicken Salad

    A platter of chicken salad with green veggies can be eaten at lunch or dinner. For this, boil some chicken pieces (100 g), and mix with veggies like blanched carrot, beans, broccoli, legumes, sprouts.

    Add 1 tablespoon of olive oil and sprinkle some salt in it. Mix well and have this delicious salad for lunch or even as an evening appetizer.


    8. Vegetable Soup

    Soups can appease your hunger at any time of the day. It is seen that a bowl of soup served before dinner reduces a person's capacity of eating. And if the soup is made of veggies like carrot, beans, chickpeas, then it is indeed healthy.

    For preparing the soup, boil the veggies and mix them well with 1 cup of water. Sprinkle some salt and low-fat butter for taste. Have it in the evening or for dinner with 2 slices of bread.


    9. Deviled Eggs

    Eggs are a rich source of protein which can be eaten boiled at breakfast or any time of the day. But to make it more delicious and healthy, slice a boiled egg into two halves.

    Scoop out the yolk and place it in a bowl. Now, add veggies like chickpeas, carrots, beans, etc., in it and smash well. Make small balls of the stuffing and fill the hollow part of the egg. Have it with pita bread and for flavour, you can add some mayo in it.


    10. Tuna Salad

    Tuna fishes are now readily available in any supermarket. A tuna salad is appetizing and can be served during lunch, evening, or dinner. For this, add some tuna in a bowl, and mix with shredded avocado, carrot, beans, beat, and legumes.

    Add a spoon of olive oil and pinch of salt in it. Serve this delicious and healthy salad as a mini meal.

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    Story first published: Saturday, January 6, 2018, 18:00 [IST]
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