Welcome to The Body’s Favourite. Hosted by Amma, a Nutritionist, Culinarian and a health Foodie.
Today’s episode is targeted at person who want to shed some weight on a budget.
This episode features everyday ingredients in your kitchen that can help cinch your waistline.
🥕
Oats are High in soluble fiber; swells in stomach, slows digestion, regulates blood sugar
High protein in eggs give long-lasting fullness, reduces hunger hormones.
Chia seeds Absorb water, expand in stomach, extremely high fiber
Apples has Fiber and water content = fullness, slows glucose absorption.
Greek Yogurt is High protein, probiotics, low sugar, reduces appetite.
Beans or Lentils have Fiber and plant protein, slow digestion, stable energy.
Leafy Greens are Nutrient-dense and low calorie and add volume to meals.
Avocado contain Healthy fats and fiber which trigger fullness signals.
Nuts (almonds, walnuts ) Small amounts provide satiety, healthy fats, protein.
Ceylon Cinnamon Regulates blood sugar, reducing cravings.
Apple Cider Vinegar May reduce appetite and post-meal glucose spikes.
Water Fills stomach, especially before meals
🍽️ Simple Recipes for Each Ingredient
🥣 1. Overnight Chia Oats Jar
Ingredients:
½ cup oats
1 tbsp chia seeds
1 cup yogurt
½ banana (sliced)
½ tsp cinnamon
Instructions:
Mix all ingredients in a jar. Refrigerate overnight. Eat cold in the morning.
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🍳 2. Avocado & Egg Breakfast Toast
Ingredients:
1 slice whole grain bread
1 boiled or poached egg
½ avocado
Salt, pepper
Instructions:
Toast bread. Mash avocado on toast, season. Add sliced egg on top.
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🥗 3. Lentil & Spinach Stir Fry
Ingredients:
½ cup cooked lentils
1 cup spinach
1 garlic clove
1 tsp olive oil
Instructions:
Heat oil, sauté garlic. Add lentils & spinach, stir until wilted. Serve.
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🍎 4. Cinnamon Apple Snacks
Ingredients:
1 apple (sliced)
½ tsp cinnamon
Instructions:
Sprinkle cinnamon on apple slices. Serve fresh or slightly warmed.
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🥤 5. Pre-Meal Apple Cider Vinegar Drink
Ingredients:
1 tbsp ACV
1 cup warm water
Juice of ¼ lemon
Instructions:
Mix and drink 15–20 mins before meals.
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🥜 6. Yogurt Nut Parfait
Ingredients:
1 cup plain Greek yogurt
1 tbsp chopped almonds
1 tbsp chia seeds
Berries or sliced fruit
Instructions:
Layer ingredients in a glass. Chill and enjoy.
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🥬 7. Leafy Green & Bean Wrap
Ingredients:
1 whole wheat wrap
1 cup mixed greens
½ cup black beans
1 tbsp hummus
Instructions:
Spread hummus, layer greens and beans, roll and eat fresh.
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🗓️ 7-Day Appetite-Curbing Meal Plan
🌞 Day 1
Breakfast: Overnight oats with chia & cinnamon
Snack: Apple slices with almond butter
Lunch: Lentil spinach stir fry + brown rice
Snack: Greek yogurt + walnuts
Dinner: Grilled chicken, steamed greens, quinoa
Drink: ACV + warm lemon water before dinner
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🌞 Day 2
Breakfast: Avocado egg toast
Snack: Handful of almonds + water
Lunch: Chickpea salad wrap (greens, hummus, cucumber)
Snack: Berries + Greek yogurt
Dinner: Baked tilapia, steamed veggies, sweet potato
Drink: Herbal tea + lemon
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🌞 Day 3
Breakfast: Greek yogurt parfait with chia & fruit
Snack: Cinnamon apple slices
Lunch: Bean & spinach stir fry wrap
Snack: Boiled egg + water
Dinner: Stir-fried tofu, kale, brown rice
Drink: Warm water + ACV
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🌞 Day 4
Breakfast: Oatmeal with banana + chia
Snack: Cucumber sticks + hummus
Lunch: Avocado lentil bowl
Snack: Greek yogurt + cinnamon
Dinner: Grilled salmon + greens
Drink: Mint-infused water
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🌞 Day 5
Breakfast: Egg & veggie wrap
Snack: 1 apple + handful of peanuts
Lunch: Mixed bean salad with leafy greens
Snack: Chia pudding
Dinner: Baked chicken, steamed broccoli, millet
Drink: ACV tonic before dinner
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🌞 Day 6
Breakfast: Smoothie (banana, spinach, Greek yogurt, chia)
Snack: Boiled egg
Lunch: Quinoa + chickpea stir fry
Snack: Nuts + apple slices
Dinner: Roasted veg + grilled turkey
Drink: Lemon-ginger tea
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🌞 Day 7
Breakfast: Avocado toast with egg
Snack: Greek yogurt + granola
Lunch: Leafy green wrap + beans
Snack: Cinnamon spiced apples
Dinner: Grilled fish, brown rice, sautéed spinach
Drink: ACV water pre-meal
Thank you for spending time with me on this episode of the bodys favourite! – I’d love to hear from you. Don’t forget to subscribe for more soul-soothing, science-backed recipes. And next time, we’re making something you can prep in under 10 minutes – and still feel amazing.
Until then – keep smiling, keep stirring, and let your food be your medicine.
Hello everybody. Welcome to my YouTube channel,
The Body’s Favorite. Here you’ll explore the magic that happens when culinary skills meet
the science of nutrition. From mastering wholesome ingredients and vibrant flavors
to understanding how food powers your body, you’ll gain the confidence to create meals
that are as nourishing as they are delicious. Whether you’re here to boost your health, expand
your kitchen skills, or simply fall back in love with real food, you’ve come to the right place.
Today’s episode is targeted at person who want to shed some weight on a budget. This episode
features everyday ingredients in your kitchen that can help cinch your waistline. Oats are high in
soluble fiber, swells in stomach, slows digestion, regulates blood sugar. High protein in eggs give
long lasting fullness. Reduces hunger hormones. Chia seeds absorb water, expand in stomach,
extremely high fiber. Apples has fiber and water content. A fullness slows glucose absorption.
Greek yogurt is high protein, probiotics, low sugar, reduces appetite. Beans or lentils
have fiber and plant protein, slow digestion, stable energy. Leafy greens are nutrientdense
and low calorie and add volume to meals. Avocado contain healthy fats and fiber which trigger
fullness signals. Nuts, almonds, walnuts. Small amounts provide satiety, healthy fats,
protein. Salon cinnamon regulates blood sugar reducing cravings. Apple cider vinegar may reduce
appetite and postmeal glucose spikes. Water feels stomach especially before meals. Simple recipes
for each ingredient. One overnight chia oats jar. Ingredients: one half cup oats, one tsp chia
seeds, one cup yogurt, one half of banana sliced, one half of spe cinnamon. Instructions. Mix all
ingredients in a jar. Refrigerate overnight. Eat cold in the morning. One avocado and egg breakfast
toast. Ingredients: One slice whole grain bread. One boiled or poached egg. One half of avocado.
Salt pepper. Instructions. Toast bread. Mash avocado on toast. Season. Add sliced egg on top.
One lentil and spinach. Stir fry. Ingredients: 1/2 cup cooked lentils, one cup spinach, one
garlic clove, one teasp olive oil. Instructions: Heat oil, saute garlic. Add lentils and spinach.
Stir until wilted. Serve one. Cinnamon apple snacks. Ingredients: One apple sliced. One half
date cinnamon. Instructions. Sprinkle cinnamon on apple slices. Serve fresh or slightly warmed. One
premium apple cider vinegar drink. Ingredients: one tbsp ACV, one cup warm water, juice
of one quarter lemon. Instructions: Mix and drink 15 to 20 minutes before meals. One
yogurt not puff. Ingredients: 1 cup plain Greek yogurt. One tbsp chopped almonds. One tbsp chia
seeds, berries, or sliced fruit. Instructions: Layer ingredients in a glass. Chill and enjoy.
One leafy green and bean wrap. Ingredients: One whole wheat wrap. One cup mixed greens. One/2
cup black beans. One tbsp hummus. Instructions. Spread hummus. Layer greens and beans. Roll and
eat fresh. 7-day appetite curbing meal plan. Day one. Breakfast. Overnight oats with chia and
cinnamon. Snack apple slices with almond butter. Lunch, lentil, spinach, stir fry, plus brown
rice. Snack, Greek yogurt plus walnuts. Dinner, grilled chicken, steamed greens, quinoa. Drink,
ACV plus warm lemon water before dinner. Day two, breakfast, avocado, egg toast. Snack, handful of
almonds plus water. Lunch, chickpea salad wrap, greens, hummus, cucumber. Snack, berries
plus Greek yogurt. Dinner, baked tilapia, steamed veggies, sweet potato. Drink,
herbal tea plus lemon. Day three, breakfast, Greek yogurt puffet with chia and fruit. Snack,
cinnamon, apple slices. Lunch, bean and spinach stir fry wrap. Snack, boiled egg plus water.
Dinner, stir fry tofu, kale, brown rice. Drink, warm water plus ACV. Day four, breakfast, oatmeal
with banana plus chia. Snack, cucumber sticks plus hummus. Lunch, avocado lentil bowl. Snack, Greek
yogurt plus cinnamon. Dinner, grilled salmon plus greens. Drink, mint infused water. Day five,
breakfast, egg and veggie wrap. Snack, one apple plus handful of peanuts. Lunch, mixed bean salad
with leafy greens. Snack, chia pudding. Dinner, baked chicken, steamed broccoli, millet. Drink,
ACV tonic before dinner. Day six. Breakfast, smoothie, banana, spinach, Greek yogurt, chia.
Snack, boiled egg. Lunch, quinoa plus chickpea stir fry. Snack, nuts plus apple slices. Dinner,
roasted veg plus grilled turkey. Drink, lemon ginger tea. Day seven, breakfast, avocado toast
with egg. Snack, Greek yogurt plus granola. Lunch, leafy green wrap plus beans. Snack, cinnamon
spiced apples. Dinner, grilled fish, brown rice, sauteed spinach. Drink, ACV water premeal. Thank
you for spending time with me on this episode of The Body’s Favorite. I’d love to hear from you.
Don’t forget to subscribe for more soul soothing sciencebacked recipes. And next time we’re making
something you can prep in under 10 minutes and still feel amazing. Until then, keep smiling,
keep stirring, and let your food be your medicine.
Dining and Cooking