10 foods you should always have when losing weight

With the recommendation and help of a nutritionist, we have listed ten foods that you can use to make a simple healthy meal in a short period of time. Not only are they nutritionally balanced, they also contain low calories.

Having some simple and easy-to-cook ingredients at home will not only reduce your chances of ordering takeout, but also allow you to prepare a healthy meal in a short period of time.

Are you always complaining about not having anything to eat?

You must feel depressed when you open the refrigerator and find there is nothing to eat. At this time, you may order takeout or go to a restaurant to eat. Generally speaking, compared to the food at home, the food outside is not only far too much but also not conducive to weight loss.

The solution: Store food reasonably so you can always prepare a healthy meal in less than 10 minutes.

1. boneless skinless chicken breast

Chicken can be paired with almost any food you have at home. Roast chicken can be used to make sandwiches, chicken with curry and cumin can be used to make Thai barbecues or simply use chicken as a salad. Anyway, you have thousands of options. Sealed frozen chicken can be stored in the refrigerator for up to six months and can quickly replenish you with low-fat protein.

Serving size: 100g cooked boneless and skinless chicken breast

2. Roasted nuts without salt

Choose grilled unsalted nuts in the produce section of most supermarkets rather than blended snacks coated with grease. Salt-free grilled nuts are high in healthy fat, iron and b vitamins, and you can also use moderate amounts of mixed nuts as an ingredient in stir-frying dishes and salads. Crush nuts and sprinkle them on the chicken breast strips instead of breadcrumbs, making a delicious and protein-rich "bread" slice.

Serving size: 100g

3. frozen vegetables

This is an essential food that you don't have to bother cooking. Store some of your favorite vegetables, whether it's broccoli or spinach, which can help add flavor to any dish, including soups, pasta, and more. Frozen vegetables can be stored for up to a year, so you can easily save all the necessary ingredients to quickly make a brightly colored stir-fry. You can also add them to fast food vegetable soups, such as macaroni soup.

Serving size: 100g

4. Fatless soup

Chefs cook without stock (vegetable, chicken or beef stock). You can use it to add flavor to the meat, thin sauces or make gravy-among many other options. Put raw vegetables in the stock and store them for an additional three days. Not only do they remain crisp and crisp, but they also become more delicious by absorbing the aroma of the stock. You just heat it up to make a healthy soup. Add the chicken breast and make a delicious meal.

Serving size: 1 bowl

5. lean beef

Beef is rich in iron, zinc and protein; just put a little at your disposal can add nutrients to your diet. You can roast it and pair it with a burger or with any dish you want.

Serving size: 100g cooked beef patties

6. coriander

If you need to improve your taste-or want to showcase your higher cooking skills-add a piece of fresh, whole cilantro. It is a fragrant spice and a decoration that adds to the visual appeal of the dish. There are many ways to use it: you can use it to make pesto sauce, add flavor to fish and meat, or add flavor to fresh tomatoes.

Serving size: Uncertain

7. virgin olive oil

It is true that olive oil has a high stick point value, but it is the oil with the most high-quality fatty hydrocarbons-just a little can work for a long time. If you need to add flavor to your dishes, be sure to buy "lightly squeezed high-quality" olive oil. If the recipe requires oil or fat, it is the best choice.

Serving size: 10 ml

8. Canned crushed or whole tomatoes

Chili peppers, sauces, soups... no matter what, tomatoes are basically mentioned in the recipe, so you can stock up on a can. The lycopene and vitamin c contained in it also have anti-cancer effects.

Serving size: 100g

9. chicken sausage

Frozen chicken sausages have lower fat content than ordinary pork sausages. It adds spice to otherwise tasteless meals. Served with spaghetti sauce, you can make sausage meat sauce and can also be used to roll hot dogs. Grill two sausages and make a sandwich. Spend an extra five minutes every morning and you can have sausage for breakfast.

Serving size: 100g cooked chicken sausage

10. whole wheat flour

It's a good safe choice for any time you want a quick and full dinner. Whole wheat flour contains more fiber than refined flour, so less whole wheat pasta will make you feel full. Add soup to the dough or add low-calorie miscellaneous vegetable paste to delicious pasta, a little olive oil, garlic (which should also be stocked), and red pepper slices.

Serving size: 100 grams of whole wheat noodles (Editor in charge: Yang Miao Intern Editor: Yan Lili)