3 Easy Quinoa Meal Prep Recipes for Weight Loss

One of the top health goals set by people all around the world every year is to LOSE WEIGHT.

The concept of weight loss is actually very simple.
All you have to do is: Exert more energy than you consume.

We consume energy in the form of food, and this can be measured by calories (kcal).
The amount of energy we exert really depends on our lifestyle and how active we are.
No matter what kind of a lifestyle you have, the same rule to weight loss still applies…
You NEED to exert more energy than you consume, and this could be managed by lowering your calorie intake.

In this blog post, we will give you 3 easy, low calorie meal prep recipes to use in your daily lives 🙂
Each serving for the recipes are under 400 calories.

#1 – Tomato Quinoa with Baked Tofu and Spinach
Calories per serving: 345
Serves: 2

Ingredients

– 100g White Quinoa, uncooked
– 200g Tau Kwa (extra firm tofu), dried with paper towel & cut into cubes
– 20 Cherry Tomatoes
– 125g Spinach
– 320mL Water
– 1 tsp Coconut Oil
– Pinch of Turmeric Powder
– Salt & Pepper to taste

Directions

1. Preheat your oven to 220*C.
2. In a rice cooker, add in the quinoa, cherry tomatoes, coconut oil, a pinch of salt and water. Set to cook.
3. Line an oven tray with baking paper and spread the Tau Kwa cubes on the tray. Sprinkle a pinch of salt, pepper and garlic powder on the Tau Kwa and place the tray in the oven. Let it cook for 20-30 minutes, or until the Tau Kwa is nice and golden.
4. Once everything is cooked, it’s time to assemble! In two lunch boxes, add in equal amounts of tomato quinoa, baked tofu and spinach. Your meal prep is ready to be eaten!

#2 – Steamed Salmon Quinoa with Cucumbers and Asparagus
Calories per serving: 365
Serves: 2

Ingredients

– 100g White Quinoa, uncooked
– 100g Salmon Fillet, skinless
– 1 Cucumber, cut into slices
– 120g Asparagus, boiled
– 80g Baby Corn, boiled
– 1 tsp Sesame Oil
– 2 tbsp Soy Sauce
– 2 Lemon Wedges
– 1 tsp Sesame Seeds – 300mL Water – Salt & Pepper to taste

Directions

1. In a rice cooker, add in the quinoa, water and sesame oil. Then add in the salmon fillet on top of the quinoa. Cover the pot and cook normally as you would rice.
2. Once the Quinoa is done cooking, use a spatula to break the salmon fillet into flakes and mix it into the quinoa. Add sesame seeds, soy sauce, a pinch of pepper and squeeze of lemon wedges into the quinoa. Mix everything thoroughly.
3. Assembly: Equally put in the salmon quinoa mix, cucumber slices, and boiled vegetables into two lunch boxes. You meal prep is ready!

#3 – Vegetarian Egg White Scramble with Quinoa & Parmesan
Calories per serving: 382
Serves: 2

Ingredients

– 100g White Quinoa
– 5 Egg Whites
– 3 tbsp Parmesan Cheese, grated
– 1 Bell Pepper, diced
– 1 Zucchini, diced
– 1 Onion, diced
– 1 Tomato
– 1 clove of Garlic, finely chopped
– Handful of Parsley, chopped
– 1 tbsp Olive Oil
– 300mL Water
– Salt & Pepper to taste

Directions

1. In a rice cooker, add in the quinoa and water, then set to cook.
2. In a skillet over medium heat, add in the olive oil, garlic and onion and sauté until golden. Then, add in the bell pepper, zucchini and tomato. Sauté for 4-5 minutes until the vegetables are tender. Next, add in the egg whites and scramble it into the vegetables. Add a pinch of salt and pepper and mix everything thoroughly.
3. Turn the heat off and let the egg and vegetable scramble cool. Then add in the parsley and mix again.
4. Once the Quinoa is cooked, transfer the quinoa into a bowl, add in 2 tbsp of parmesan and mix it all together.
5. Assembly: Add the cheesy quinoa and egg/vegetable scramble equally into two lunch boxes. Top it off with another tablespoon of Parmesan Cheese and your meal prep is ready!