7 Day cabbage soup diet plan is one of those quick-fix weight loss plans that never completely disappears. Before you commit to seven days of wonder soup, it’s worth understanding what this diet really does to your body.

If you’ve ever googled quick weight loss or scrolled through New Year diet trends, you’ve probably seen the cabbage soup diet pop up. It promises fast results from a simple wonder soup also known as original cabbage soup that you can eat as much as you like for 7 days.

As a nutrition focused recipe developer who also loves a good big bowl of veggie soup, I totally understand the appeal. A cheap, delicious and easy soup you can batch cook, that might also help with weight loss? Of course it goes viral every few years. But the reality is more complicated.

In this post, I’ll walk you through:

• What the cabbage soup diet actually is?
• The typical 7 day cabbage soup diet plan (day by day)
• What results can you get from 7 day cabbage diet results vs what really happens
• Pros and cons, side effects, and who should avoid cabbage soup diet
• And, a healthier way to enjoy cabbage soup for weight loss without crash dieting

Quick note: This post is for general information. It’s not medical advice. Always check with your doctor or dietitian before starting any restrictive diet, especially if you have health conditions or take medications.

What Is the Cabbage Soup Diet?

The cabbage soup diet is a short-term, very low-calorie eating plan that usually lasts 7 days. The star of this 7 day cabbage soup diet plan is a simple vegetable soup made mainly with cabbage, onions, carrots, celery, and tomatoes.

You’ll see it online under a lot of different names:

• Cabbage soup diet soup
• Wonder soup or miracle soup
• Fat-burning cabbage soup
• Original Cabbage Soup Recipe
• Detox cabbage soup
• Sometimes even linked with military diet or old hospital diet stories

The promise is dramatic: eat unlimited amounts of this low calorie cabbage soup plus a few allowed foods each day, and you can lose several pounds in a week.

What makes it different from just eating a healthy cabbage soup?

• It’s not just a recipe it’s a strict 7 day schedule
• The overall calories are usually extremely low
• Food choices are very limited and repetitive
• It’s meant as a quick fix, not a long term way of eating

The Classic 7 Day Cabbage Soup Diet Plan (Day by Day)

There are many versions, but most 7 day cabbage soup diet plans look something like this:

• Day 1 : Fruit Day
  Unlimited cabbage soup + any fruit you like, except bananas.
• Day 2: Vegetables Day
  Cabbage soup + non-starchy vegetables (often a baked potato with a little butter is allowed at dinner).
• Day 3: Fruits + Veggies
  Cabbage soup + a mix of fruits and vegetables (still no bananas or potatoes).
• Day 4: Bananas and Milk Day
  Cabbage soup + bananas + skim milk or unsweetened yogurt.
• Day 5: Protein + Tomatoes
  Cabbage soup + lean protein (usually beef or chicken) + tomatoes. Vegetarians can include Tofu
• Day 6: Protein + Veggies
  Cabbage soup + more lean protein + non-starchy vegetables.
• Day 7: Brown Rice Day
  Cabbage soup + brown rice + vegetables + sometimes unsweetened fruit juice.

Different websites and TikTok videos tweak the details, but the structure is similar:
a lot of soup, a little fruit, veg and some protein on certain days, and overall very few calories.

If you’re looking for the original low-calorie cabbage soup diet soup (wonder soup), I’ve shared the full recipe here.

How Does the Cabbage Soup Diet Work ?

Short answer: most of the weight you lose is from water and glycogen, not all body fat.

Here’s what’s usually happening behind the scenes:

• The diet is very low in calories, often well under what most adults need just to maintain weight. Healthline
• You’re eating mostly high fibre, high water vegetables, which fill your stomach for very few calories.
• When you suddenly drop calories like this, your body uses up stored glycogen (carbohydrate stored in muscles and liver) and the water attached to it so the scale moves quickly at first. Medical News Today

That’s why people often report:

• “I lost 5–10 pounds in a week!”
• But then regain a lot of it once they return to normal eating.

There’s no special fat burning magic in cabbage itself. Cabbage is a nutritious vegetable, but the fat-burning reputation comes from the extreme calorie deficit, not from a special ingredient in the soup.

Cabbage Soup Diet Results: What Can You Really Expect?

If you follow a 7 day cabbage soup diet strictly, you’ll very likely see the scale go down simply because you’re eating so much less.

But it’s important to understand what those results mean:

• A large part of the loss is water weight and stored glycogen, especially in the first few days.
• You may also lose some lean muscle, especially if the diet is low in protein.
• Once you go back to your usual pattern of eating, a lot of that weight tends to come back.

Some people use the cabbage soup diet as a short reset before moving into a more balanced plan. Others end up in a frustrating cycle of:

Strict 7 days → weight drops → normal eating → weight jumps back → try another extreme diet.

Long term, that all or nothing pattern can make weight management feel harder, not easier.

Pros of the Cabbage Soup Diet (Yes, There Are a Few)

Let’s be fair and talk about what actually works here, even if I don’t love the overall diet:

• You eat more vegetables.
  The soup is loaded with cabbage, onions, carrots, celery, tomatoes all nutrient-dense, low calorie foods.
• You get a short term calorie reset.
  For some people, a structured 7-day plan can feel easier than eat a bit less overall , especially after a holiday or period of overeating.
• It’s simple to follow.
  No calorie tracking apps, no macro calculations just a pot of soup and a basic daily food list. 

If you struggle with snacking on ultra processed foods, a week of big, simple, home cooked soup can feel mentally refreshing.

Cons and Risks: Why Most Experts Call It a Fad Diet

Now, the bigger picture. Most health professionals and nutrition writers consider the cabbage soup diet a fad and not something to repeat often or follow long-term.

Here’s why.

1. Very low in calories

For many people, the total daily intake on this diet ends up well under 1,200 calories, sometimes closer to 800–1,000. That’s lower than what most adults need for basic metabolic functions, let alone exercise or an active lifestyle.

2. Not nutritionally balanced

On several days of the classic 7 days cabbage soup diet plan:

• Protein is very low
• Healthy fats are almost non existent
• The overall diet is skewed towards soup, fruit and some veg, with very little variety

Followed beyond a short timeframe, that can lead to nutrient gaps, fatigue, weakness and cravings.

3. Mostly short-term, water-based weight loss

Crash diets like this tend to:

• Drop weight quickly in the first week (mostly water)
• Slow down your metabolic rate if repeated often
• Make it easier to regain weight once normal eating resumes 

4. Possible side effects

People often report:

• Headaches, dizziness, low energy
• Digestive issues like gas, bloating or cramps (cabbage is high in fibre and can trigger symptoms for some) 
• Moodiness and strong cravings
• Difficulty concentrating

Who Should Avoid the Cabbage Soup Diet?

Always talk to your healthcare provider, but in general, the cabbage soup diet is not appropriate for:

• People with a history of disordered eating or yo-yo dieting
• Those with diabetes or blood sugar regulation issues
• Anyone with digestive conditions worsened by high-fibre, cruciferous vegetables
• Pregnant or breastfeeding individuals
• People on certain medications that interact with very low-calorie or very low-carb diets

If you recognise yourself in any of those categories, treat cabbage soup as a food  not a structured 7 day crash diet for weightloss .

A Healthier Way to Use Cabbage Soup for Weight Loss

Here’s the good news: you don’t have to throw away the idea of cabbage soup altogether.

A hearty, vegetable rich soup can be a fantastic tool in a balanced weight loss approach, if you use it differently:

• As a starter before a meal: research on low calorie soups shows they can help reduce how much you eat at the main course. 
• As a light lunch or dinner, pair the cabbage soup with enough protein (beans, lentils, tofu, paneer, eggs, or meat if you eat it).
• As part of a routine that also includes movement, strength training, sleep and realistic calorie intake not as the only thing you eat all day.

If you like the idea of a cabbage based “weight loss soup” but want it to be more balanced, you might enjoy this Weight Loss Cabbage Soup recipe also known as Original wonder soup recipe.

 weight loss cabbage soup recipe

In the above recipe, you can:

• Add beans, chickpeas, lentils or tofu to boost protein
• Adjust the spice and herbs to your taste
• Batch cook and freeze portions so you always have a healthy option ready

Example: 1-Day Balanced Menu Using Cabbage Soup

Instead of a full 7 day cabbage soup diet, here’s what a more balanced day might look like, where cabbage soup plays a supporting role:

• Breakfast
  Greek yogurt or plant-based yogurt + berries + a sprinkle of oats or granola
• Lunch
  1–2 bowls of cabbage soup + whole grain toast + hummus or cottage cheese
• Snack
  Fruit + a handful of nuts or seeds
• Dinner
  A protein rich main (tofu stir-fry, lentil curry, baked fish or chicken) + vegetables + a small portion of rice, quinoa or potatoes

You still get the light, full feeling from soup, but your body also gets enough protein, carbs and healthy fats to function well and preserve muscle.

Cabbage Soup Diet FAQs

Bottom Line: Is the Cabbage Soup Diet Worth It?

The cabbage soup diet keeps coming back because it offers exactly what many of us secretly want: fast results with simple rules.

But underneath the wonder soup and lose 10 pounds in 7 days headlines, it’s still a very low-calorie, short term fad diet:

• It can lead to quick, mostly temporary weight loss
• It’s not nutritionally balanced or sustainable
• It doesn’t teach you how to eat for long-term health and weight management

My suggestion as a recipe developer and nutritionist:

• Enjoy cabbage soup as a healthy, budget friendly, veggie packed meal,
• Use it as one tool among many in a balanced, realistic weight-loss plan,
• And skip the strict, repeat 7-day cabbage soup diet cycles.

If you’d like a cabbage soup you can actually keep in your routine, my Weight Loss Cabbage Soup is designed exactly for that flavourful, veggie heavy, and much more friendly to real life.

More Vegetable Soup Recipes

• Weight Watchers Zero Point Soup
• Easy Vegetable Soup Recipe
• Lemon Coriander Detox Soup
• Tuscan White Beans Pasta Soup {Instant Pot}
• Homemade Tomato Soup
• Spinach Soup

If You like this recipe and made it Please rate the recipe. It helps us to reach more people. For the Latest updates Subscribe to Rekha’s Whatsapp. You can follow me on Instagram, Facebook, Youtube, Pinterest for more food inspirations.

Bariatric gelatin recipe or Dr Jennifer Ashton gelatin trick is one of 2025’s most talked about wellness habits. You’ve probably seen it on tiktok, heard about it on morning health segments, or come across people calling it the Jennifer Ashton weight loss trick. But what exactly is this method? And does dr Jennifer Ashton gelatin recipe really helps with appetite control?

In this post I am sharing with you the complete explanation, the 2025 gelatin trick recipe from tiktok and trending Instagram reels, the gelatin cubes routine, the timing protocol, and a clear bariatric variation comparison.

Why This Gelatin Trick Is Linked to Dr Jennifer Ashton

Many people associate this routine with Dr Jennifer Ashton because it matches her approach toward sustainable, simple, science aligned health habits. And she often talks about nutritional benefits of collagen and gelatin.

She is often seen using hydrolyzed collagen powder in her daily “first meal” smoothie.

Small daily habits can make it easier to stay consistent with healthy choices. The gelatin trick fits perfectly into that pattern. However, it’s important to note:

• This is not an official recipe released by her
• It is an inspired interpretation widely shared in the wellness community.

While this isn’t an official recipe from Dr Jennifer Ashton, it’s a wellness-community interpretation that aligns with her practical, habit-based approach

What the Gelatin Trick for Weight Loss Actually Is

The gelatin trick for weight loss is essentially a pre-meal fullness strategy. By consuming a small amount of unflavored gelatin before meals, you create a gentle gel in the stomach that adds volume without significant calories. This slows gastric emptying, increases feelings of satiety, and helps regulate appetite more effectively.

As a result, many people find they naturally eat smaller portions, avoid overeating, and make more mindful food choices. The trick doesn’t burn fat or boost metabolism, and it’s not intended to replace meals

So this viral gelatin trick is a supportive tool that helps reduce cravings and promote portion awareness in a practical, achievable way. The benefits of this Viral genetic trick comes entirely from appetite control and healthier meal behaviors.

Dr Jennifer Ashton Gelatin Trick Recipe

This is the gentle, simple recipe most closely aligned with what people call the Dr Jennifer Ashton gelatin trick recipe .

Ingredients

• 1 tablespoon unflavored gelatin
• ½ cup hot water
• ½ cup cold water or unsweetened tea (black tea)
• 1 teaspoon lemon juice (optional)

Instructions

Step 1: Bloom the gelatin
Sprinkle the gelatin over 1–2 tablespoons of cold water.
Let it sit for 1 minute until it becomes spongey.
(This prevents clumping.)

Step 2: Add hot water
Pour in the hot water and stir continuously until fully dissolved.

Step 3: Add cold water or tea
Stir again and add lemon juice if desired.

Step 4: Chill
Refrigerate for 2–3 hours until it lightly sets.
You can also drink it warm immediately.

Step 5: Take before meals
Consume 15–30 minutes before lunch or dinner.

Gelatin Cubes for Weight Loss

Gelatin cubes have become a popular version of the 2025 gelatin trick because they make the routine easier and more convenient. Instead of preparing the mixture daily, the gelatin is poured into silicone molds and set into small, ready-to-eat cubes that can be taken before meals.

These cubes are low in calories, easy to carry, and perfectly portioned, ideal for busy schedules. Most people use two to four cubes per day, typically before lunch and dinner, to support appetite control and reduce mid-meal cravings.

The gelatin cubes routine fits seamlessly into the overall gelatin trick protocol and offers a simple way to stay consistent. This supports fullness without adding significant calories. Geletin Cubes Recipe for Weightloss

What is Gelatin?

Gelatin is a colorless, flavorless protein made from collagen. The collagen helps to keep our skin, joints, and tissues strong. When you mix gelatin with hot water and let it cool, it turns into a soft gel. That gel-like texture is what makes the “gelatin trick” helpful, because it creates gentle fullness in the stomach before a meal.

Once you eat it, gelatin breaks down into amino acids like glycine and proline, which support your gut lining, skin, and joints. It’s an easy way to get some of the benefits of collagen without needing any fancy ingredients.

2025 Gelatin Trick Timing Protocol

This updated routine is often called the 2025 gelatin trick protocol or the 7-day gelatin routine. Here is the safest and most effective way to use it:

Morning (optional)

1 cube with warm water or herbal tea. Supports appetite rhythm and reduces mid-morning snacking.

Afternoon (before lunch)

1–2 cubes: Best timing for preventing overeating at lunch.

Early Evening (not right before bed)

1 small cube: Helps reduce evening cravings and late-night snacking.

Why Timing Works

Taking gelatin before meals triggers satiety signals early leading to better food decisions, smaller portions, and calmer hunger patterns.

Bariatric Gelatin Variation vs Viral Gelatin Trick

People often confuse the bariatric gelatin variation with the viral gelatin trick, but they are very different.

Bariatric Gelatin is

• Designed for people recovery after bariatric surgery
• Soft, very gentle texture
• Sometimes higher in protein or fortified
• Intended as a temporary nutrition support food
• Must follow a doctor’s guidance

Viral Gelatin Trick (2025)

• is used as a pre meal appetite control tool
• Very low calorie
• Not a nutrition replacement
• Not for medical recovery
• Helps with fullness not with nutrient intake

Key Difference

The bariatric version supports healing and viral gelatin trick supports fullness before meals. They are not interchangeable.

Does the Jennifer Ashton Gelatin trick Actually Work?

The answer is yes but for appetite control. The fullness effect created by gelatin is real and rooted in basic digestive physiology. When gelatin forms a gel in the stomach, it delays gastric emptying, helps you feel satisfied sooner, and makes it easier to choose smaller portions.

It also creates a natural pause before eating, which supports mindful eating and reduces the likelihood of overeating. However, the gelatin trick does not burn fat or accelerate metabolism.

But I important point to note is It works best as a gentle support habit when paired with balanced meals, adequate protein, fiber, hydration, daily movement, and consistent sleep. The gelatin trick not a magic solution, but it can play a meaningful role in helping you eat more intentionally.

The Dr Jennifer Ashton gelatin trick recipe and gelatin cubes routine are popular because they’re simple, accessible, and effective for supporting fullness before meals. They don’t promise miracle results but they do make mindful eating easier.

Think of this as a gentle, steady habit you can layer into your day one that helps with appetite, cravings, and portion control, especially when paired with balanced meals.

If you want to understand the basic version of the gelatin trick for weight loss, you can read my detailed guide here

More Such Recipes

1. Glucose Reset Ritual Recipes for Weightloss
2. LMNT electrolyte for Hydration
3. Cabbage Soup Recipe for Weight Loss
4. 7 Days Low Carb Meal ideas for Weight Loss

If You like this recipe and made it Please rate the recipe. It helps us to reach more people. For the Latest updates Subscribe to Rekha’s Whatsapp. You can follow me on Instagram, Facebook, Youtube, Pinterest for more food inspirations.

Easy Vegetable Soup recipes for the nights when I want a big cozy bowl of homemade vegetable soup that’s healthy, full of flavor, and doesn’t keep me in the kitchen for hours. This vegetable soup recipe in Instant Pot is exactly that. This one pot, weeknight meal is made with simple pantry ingredients, lots of colorful veggies, and a bright finish of herbs and lemon and fits perfectly into a weight loss meal plan.

As a nutritionist and recipe developer, I love that this hearty vegetable soup recipe is loaded with fiber, antioxidants, and feel good veggies but still tastes like comfort food.

You can keep it light and brothy, or turn it into a high protein vegetable soup by adding beans or lentils. It’s easy vegetable soup for weight loss is perfect for meal prep, cozy dinners, or a “reset” meal after a heavy weekend.

I have also given here vegetable soup variations, storage tips, and FAQs in this post so you can customize it to what you have in your fridge or freezer.

Why You’ll Love This Healthy Vegetable Soup

• Easy & one pot Soup: Everything simmers in a single pot on the stovetop. There’s a bit of chopping, but no complicated steps.
• Healthy & nourishing: Packed with vegetables, fiber and (if you add beans) plant-based protein. It’s naturally vegetarian, and easily vegan and gluten-free.
• Customizable: Use fresh or frozen vegetables, swap in what you have on hand, or add beans, lentils, pasta, or rice.
• Meal-prep friendly: This vegetable soup tastes even better the next day, and it freezes beautifully.
• Family-friendly: Mild flavors with lots of room to adjust seasoning, spice, and toppings for each bowl.

If you love cozy, veggie packed bowls, don’t miss my Homemade Tomato Soup it is just as easy and meal-prep friendly.

Nutritionist note: A bowl of this soup without add-ins can be a light meal on its own, or you can pair it with whole grain bread, grilled cheese, or a side salad for a more filling dinner.

Vegetable Soup Recipe Ingredients

This classic vegetable soup a mix of basic vegetables like carrots, peas, sweet corn, potatoes, celery ,green beans etc. You don’t need anything fancy just , a good broth, and a few smart flavor boosters.

Vegetables for the Vegetable Soup

Feel free to swap based on what you have, but here’s a great base mix:

• Onion: yellow or white; forms the flavor foundation.
• Carrots: add sweetness and color.
• Celery: adds depth and that classic soup flavor.
• Potatoes: Yukon gold or red potatoes hold shape nicely and make the soup hearty.
• Green beans: fresh or frozen; add texture.
• Peas & corn: usually added at the end; I often use frozen peas and corn. Sometimes I substitute peas for edamame.
• Leafy greens: baby spinach, kale, or Swiss chard can be added for extra nutrients.

You can also add:

• Zucchini or yellow squash
• Bell pepper
• Cabbage
• Mushrooms

Flavor Base

This soup base is packed with flavor without cream or butter:

• Olive oil: for sautéing; you can use avocado oil or another neutral oil.
• Garlic: fresh cloves, finely chopped or garlic powder.
• Tomato paste: adds umami and richness; cooking it briefly makes a big difference.
• Diced tomatoes: You can use fresh tomatoes (mix of cherry tomatoes and roma tomatoes. If you want to make vegetable soup using canned tomatoes, the canned fire-roasted tomatoes are fantastic here.
• Herbs: dried oregano, thyme, and rosemary are classic.
• Spices: black pepper, red pepper flakes or paprika (optional for a gentle kick).

Broth & Seasoning

• Vegetable broth: choose a good-quality, low-sodium broth so you can control the salt.
• Salt & pepper: season in layers as you cook; don’t wait until the end.
• Fresh herbs to finish: parsley or fresh thyme makes it feel fresh and “restaurant-y.”

Nutritionist Tip

If you want to boost the protein and make the soup more filling, add:

• Cooked beans (cannellini, chickpeas, kidney beans) or
• Cooked lentils

This will keep you full for longer and make the soup a complete, satisfying meal without feeling heavy.

How to Make Vegetable Soup Step by Step

This easy vegetable soup comes together in about 45 minutes, most of which is hands off simmering.

• Sauté the aromatics
  1. Heat olive oil in a large heavy-bottomed pot over medium heat.
  2. Add chopped onion, carrots, and celery with a pinch of salt.
  3. Cook for 5–7 minutes, stirring occasionally, until the vegetables start to soften and the onion turns translucent.
• Build the flavor base
  1. Stir in the garlic powder and Salt and herbs.
  2. Cook for 1–2 minutes, stirring constantly.

• Add potatoes, tomatoes & broth
  1. Add diced potatoes, diced tomatoes (with their juices), pea/edamame and corn along with vegetable broth. Add in tomato paste
  2. Stir, bring to a gentle boil, then reduce to a simmer.
  3. Simmer for about 15–20 minutes, or until the potatoes are just tender.
  4. Add green beans, frozen peas, and corn (and any other soft vegetables you’re using).
  5. Simmer for another 5–10 minutes, until all the vegetables are cooked but not mushy.

• Finish with greens & lemon
  1. Turn off the heat, add lemon juice or a splash of vinegar, and adjust salt and pepper to taste.
• Serve
  1. Ladle into bowls and top with fresh herbs.
  2. Drizzle with a little olive oil or a sprinkle of grated cheese if you like, and serve hot.

Instant Pot Vegetable Soup (Variation)

1. First, add some olive oil in instant pot or pressure cooker.
2. Add chopped onion, celery, carrot, beans Sauté for 3–4 minutes till the veggies start to soften but still look bright and fresh. Use the sauté function.
3. Now season: add salt, Garlic powder, black pepper, oregano.
4. Add mIx chopped tomatoes, Potatoes, edamame, corn, 
5. cook them for a few seconds so it loses that raw taste. Add in red chilli powder or paprika It’s optional though.
6. Next, pour in your vegetable broth and give everything a good stir.
7. Add Tomato paste mix it in, then cover with lid and pressure cook it on soup mode in IP set it for 15min.

That’s it! Your garden vegetable soup is ready, It’s low in carlories, high in volume and super satisfying.

You can store it in the fridge for up to 3 days or freeze in single portions so a healthy bowl is always ready when cravings hit.

Slow Cooker Vegetable Soup

• Sauté onions, carrots, celery, garlic, and tomato paste on the stovetop for best flavor.
• Transfer to a slow cooker along with potatoes, tomatoes, herbs, bay leaf, and broth.
• Cook on LOW for 6–8 hours or HIGH for 3–4 hours until the potatoes are tender.
• Stir in green beans, peas, corn, and greens for the last 30–45 minutes of cooking.
• Finish with lemon, taste and adjust seasoning.

Variations & Add-Ins

This is where you can customize your vegetable soup recipe depending on your goals and soup ingredients in your kitchen.

High Protein Vegetable Soup

To turn this into a more filling, high-protein meal:

• Add 2 cups cooked beans (cannellini, chickpeas, kidney beans, or black beans).
• Or stir in 1–1½ cups cooked lentils.
• You can also stir in some cooked quinoa near the end for extra protein and texture.

Nutritionist tip: If you add beans or lentils, reduce the potatoes slightly to balance the carbs while keeping the soup hearty.

Low Carb Vegetable Soup

To make this soup lower in carbs:

• Swap potatoes with chopped cauliflower florets.
• Use extra non starchy veggies like zucchini, mushrooms, and green beans.
• Keep the same herb and broth base for flavor.

Make It Vegan & Gluten-Free

• This soup is naturally vegan if you use vegetable broth and don’t add any dairy toppings like cheese.
• It’s also gluten-free as long as your broth is labeled gluten-free and you don’t serve it with regular pasta or bread.

Add Grains or Pasta

• Stir in cooked pasta, rice, barley, or quinoa during the last few minutes of cooking or directly into individual bowls.
• If you add grains directly to the pot, keep in mind they will soak up broth as the soup sits add a splash of extra broth when reheating.

Storage, Freezing & Reheating

I often make a double batch of this vegetable soup on Sundays along with one more batch of meal prep-friendly soups so weekday lunches are fully sorted

Fridge:

• Let the soup cool to room temperature.
• Store in airtight containers in the refrigerator for up to 4 days.
• The flavors often deepen on day 2 and 3.

Freezer:

• Portion into freezer safe containers or bags, leaving some space at the top for expansion.
• Freeze for up to 3 months.
• Label with the date and variation

Reheating:

• Reheat gently on the stovetop over low medium heat, adding a splash of water or broth as needed.
• You can also reheat in the microwave in short bursts, stirring in between.
• If you added pasta or grains, they may absorb extra broth; just top up with more liquid and adjust seasoning.

What to Serve with Vegetable Soup

This vegetable soup recipe pairs well with:

• Whole grain bread, garlic bread, or crusty baguette
• Grilled cheese or a simple cheese toast
• A green salad or a basic side salad with a light vinaigrette
• Roasted vegetables or baked potatoes if you want a more substantial meal

You can also set up a little topping bar with:

• Freshly grated Parmesan (if not vegan)
• Red pepper flakes
• Fresh herbs
• A drizzle of olive oil or chili oil
• Lemon wedges

Frequently Asked Questions

More Healthy Soup Recipes

Here you’ll add internal links to your own soup recipes. Use descriptive anchor text:

• Dumpling Soup Recipe – 15 Minutes
• Weight Watchers Zero Point Soup– Vegetable Soup for Weight loss
• Broccoli Cheese Soup
• Lemon Coriander Detox Soup
• Tuscan White Beans Pasta Soup {Instant Pot}
• Homemade Tomato Soup
• Spinach Soup – Palak Soup

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💾

The popularity of GLP-1 weight-loss medications continues to soar—and their uptake is helping to push down obesity rates on a national scale—but a safe, evidence-based way off the drugs isn’t yet in clear view.

An analysis published this week in JAMA Internal Medicine found that most participants in a clinical trial who were assigned to stop taking tirzepatide (Zepbound from Eli Lilly) not only regained significant amounts of the weight they had lost on the drug, but they also saw their cardiovascular and metabolic improvements slip away. Their blood pressure went back up, as did their cholesterol, hemoglobin A_1c (used to assess glucose control levels), and fasting insulin.

In an accompanying editorial, two medical experts at the University of Pittsburgh, Elizabeth Oczypok and Timothy Anderson, suggest that this new class of drugs should be rebranded from “weight loss” drugs to “weight management” drugs, which people may need to take indefinitely.

Read full article

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The gelatin trick for weight loss has recently taken over TikTok, YouTube, and wellness blogs with many claiming that this simple gelatin trick recipe for weight loss helps curb hunger, burn fat faster, and support healthy eating habits. But what exactly is this trending hack, and does it really work? As a nutritionist Here’s my take on this gelatin trick for weight loss trend.

In simple terms, the gelatin trick involves drinking a small amount of unflavored gelatin mixed with hot water(sometimes with lemon juice or green tea) about 15–30 minutes before a meal. The idea is that gelatin forms a light gel in your stomach, making you feel full faster so you naturally eat less helping with calorie control and steady fat loss.

As a nutritionist, I’ve studied many viral wellness trends from the pink salt trick to the blue salt hack and while most don’t live up to their hype, this one actually has some scientific basis. Let’s explore how the gelatin trick for weight loss works, its potential benefits, and how you can safely include it in your daily routine for better appetite control and mindful eating.

What Is the Gelatin Trick for Weight Loss?

The gelatin trick for weight loss has gone viral on TikTok, YouTube, and Pinterest with creators claiming this simple gelatin drink for weight loss helps reduce appetite, improve digestion, and accelerate fat loss naturally.

In short, the gelatin trick means drinking unflavored gelatin mixed with warm water about 15–30 minutes before meals. The mixture thickens slightly in your stomach, helping you feel full faster and eat less during your meal.

Many versions of this trend include lemon juice, green tea, or apple cider vinegar for added metabolism support making it a popular natural appetite suppressant drink.

As a nutritionist, I’ve analyzed many weight-loss hacks from the pink salt trick to blue salt recipes for men and while most lack substance, the gelatin trick does have a few scientifically plausible benefits worth exploring. Let’s look deeper.

How Does Gelatin Work in the Body?

The secret behind the gelatin water for weight loss lies in its unique protein structure.

• Gelatin is derived from collagen, a natural protein found in connective tissues and bones.
• When dissolved in hot water, it forms a gel that slows down digestion and may help suppress hunger.
• It contains amino acids like glycine and proline, known to support gut health and joint function.
• Being a protein based food, gelatin can slightly increase thermogenesis (calorie burn) and promote satiety.

So, when consumed before meals, the gelatin can help to control portion size naturally leading to lower calorie intake and improve appetite regulation.

Nutritionist Approved Gelatin Trick Recipe for Weight Loss

Here’s a simple gelatin recipe for weight loss that you can prepare in minutes.

Ingredients to Make Gelatin Trick Recipe

• 1 tablespoon unflavored gelatin powder ( I used this from Amazon)
• ½ cup hot water (not boiling)
• ½ cup cold water or green tea
• 1 teaspoon lemon juice
• A pinch of pink Himalayan salt (optional, for electrolytes)
• Collagen powder of your choice (optional, adds extra protein and calories) I haven’t added in the recipe card below.

Method

1. Add gelatin powder to hot water and stir until fully dissolved.
2. Mix in lemon juice and pink salt if desired.
3. Add cold water or brewed green tea.
4. Chill for 2–3 hours until slightly set, or drink warm.
5. Consume 15–30 minutes before lunch or dinner.

Tip: For a fun version, let it set in small glass cups to make a low-calorie gelatin snack for evening cravings.

When & How to Use the Gelatin Trick for Best Results

To get the most from this gelatin weight loss hack:

• Drink 1 glass before your main meals.
• Avoid sweetened gelatin mixes.
• Stay hydrated throughout the day.
• Combine with protein-rich, low-carb meals.
• Try it consistently for 7–10 days to assess appetite changes.

This small ritual helps you eat mindfully and stop when satisfied — without counting calories obsessively.

Does the Gelatin Trick Really Work for Weight Loss?

So, does gelatin help with weight loss? Yes! but with realistic expectations. Scientific research suggests that gelatin:

• May increase satiety compared to other proteins.
• Supports gut health, which can aid metabolism.
• Helps reduce overall calorie intake when used before meals.

However, it won’t directly burn fat it simply helps you eat less. Real fat loss still depends on maintaining a calorie deficit through diet and activity. Think of this as a supportive strategy, not a shortcut.

Benefits of Gelatin Beyond Weight Loss

Besides appetite control, gelatin offers impressive health benefits:

• Improves digestion by supporting the gut lining.
• Strengthens joints and bones.
• Promotes healthy skin, hair, and nails.
• Supports restful sleep due to the amino acid glycine.

So even if weight loss isn’t your goal, including gelatin in moderation can benefit overall health and longevity.

For the updated 2025 routine often associated with Dr Jennifer Ashton including the gelatin cubes and timing protocol read my complete guide here.

Gelatin vs Collagen: Which Is Better for Weight Loss?

Feature	Gelatin	Collagen Peptides
Texture	Gels when cooled	Fully dissolves
Satiety Effect	Stronger due to gel formation	Moderate
Use	Pre-meal drink, dessert gels	Coffee, smoothies
Digestibility	Slightly slower	Easier
Best For	Appetite control & satiety	Daily supplementation

My Verdict: For direct appetite control, gelatin is more effective. For gut and skin support, collagen is more convenient.

Common Mistakes & Side Effects

Avoid these common mistakes:

• Using flavored or sweetened gelatin mixes.
• Replacing meals with gelatin alone.
• Not fully dissolving gelatin (can cause clumps).
• Ignoring hydration.

Possible side effects: Mild bloating or heaviness at first which usually subsides as your body adjusts.

FAQs About the Gelatin Trick for Weight Loss

Final Thoughts from a Nutritionist

The gelatin trick for weight loss is one of the few viral hacks that can actually make sense scientifically. it’s safe, inexpensive, and practical. By helping you feel full before meals, it can support portion control and mindful eating.

However, it’s not a “fat-burning dish”. Combine it with whole foods, exercise, hydration, and good sleep to see lasting results. Try it for a week, track your satiety levels, and pair it with my other trending yet science based hacks.

More Such Recipes & Resources

1. dr jennifer ashton Bariatric gelatin trick recipe
2. Glucose Reset Ritual Recipes for Weightloss
3. LMNT electrolyte for Hydration
4. Cabbage Soup Recipe for Weight Loss
5. 7 Days Low Carb Meal ideas for Weight Loss

Disclaimer: The information in this post is for educational purposes only and does not replace professional medical advice. If you have specific concerns or health conditions, please consult a qualified healthcare provider before changing your diet or supplement regimen.

If You like this recipe and made it Please rate the recipe. It helps us to reach more people. For the Latest updates Subscribe to Rekha’s Whatsapp. You can follow me on Instagram, Facebook, Youtube, Pinterest for more food inspirations.

When I am craving something light and refreshing that actually fits your weight loss routine? This yummy Costa Rican tea for weight loss is my go to when I want flavor without sugar. You can make this Costa Rican tea recipe and serve it hot on cool mornings or pour it over ice for a bright afternoon sip. It’s quick to make, easy to batch, and tastes great hot or over ice.

It uses pineapple core for aroma, fresh ginger for warmth, and lemongrass for a clean citrus note. There is no added sugar. I tested a few ratios to keep the flavor balanced and the process quick. Below you will find step by step photos, storage tips, and a printable recipe card.

In Costa Rica, “tea” usually means simple, caffeine free herbal infusions (tés de hierbas) lemongrass, ginger, mint, chamomile, and other garden herbs steeped in hot water.

They’re typically unsweetened, light, and served hot or iced; in Nicoya you’ll also see local touches like chan a chia-like seed added for texture.

Why You’ll Love This Yummy Costa Rican Tea

• Naturally low calorie: made with water, fruit core, and spices.
• Hydrating anytime drink: hot or iced, perfect as a soda swap.
• Zero added sugar: you control sweetness, or skip it.
• Budget friendly: uses pineapple core you might otherwise discard.
• Meal prep ready: brew a small concentrate and store for the week.
• Cultural nod: inspired by Costa Rican herbal traditions without relying on sugary beverages.

Ingredients

• Pineapple core (from 1 pineapple), chopped. Adds gentle tropical aroma without strong sweetness.
  Sub: pineapple peels well‑scrubbed; remove any bruised spots.
• Fresh ginger: thinly sliced. Warm spice note and pleasant heat.
  Sub: ground ginger in a pinch, but fresh is best.
• Lemongrass: outer leaves removed, bases crushed. Clean citrusy flavor.
  Sub: 1½ tsp dried lemongrass or 2 wide strips of lemon peel.
• Cinnamon stick 1. Adds roundness.
  Sub: ¼ tsp ground cinnamon added after simmering.
• Mint a small handful, optional. Cooling finish.
  Sub: a few basil leaves for a different twist.
• Turmeric a thin slice of fresh root or ¼ tsp ground, optional. Earthy note and golden hue.
  Sub: saffron thread or skip it.
• Hibiscus 1–2 tbsp dried, optional for a ruby iced version.
  Sub: rosehip or a berry herbal sachet.
• Lemon or lime to finish. Brightness without sugar.
• Water.
• Optional add‑in: 1–2 tsp chan or chia gel per glass for light texture. Soak seeds until they form gel before using.
• Optional sweetener: if needed, a touch of honey or monk fruit, but the recipe is designed to be enjoyable unsweetened.

Note: This recipe is intentionally sugar‑free. We are taking inspiration from Costa Rican herbal infusions and skipping sugary drinks altogether.

How to Make Costa Rican Tea For Weight Loss Recipe

1. Crush aromatics: Lightly crush the lemongrass bases with the back of a knife to release oils. Slice ginger thin. Chop the pineapple core into small pieces for better extraction.
2. Simmer: Add water, pineapple core, ginger, lemongrass, and cinnamon stick to a pot. Bring to a boil, then reduce to a gentle simmer for 12 minutes. You should see small bubbles and smell a bright ginger‑citrus aroma.
3. Optional steep: Turn off the heat. Add mint and turmeric and hibiscus if making the iced red version. Cover and steep 5 minutes. The color deepens and the flavors round out.
4. Strain: Pour through a fine mesh strainer into a jug. Press lightly on the solids to capture more flavor without clouding the brew.
5. Finish: Add a squeeze of lemon or lime. Taste and adjust. Keep it unsweetened, or add a minimal sweetener only if you truly need it.
6. Serve: Hot in mugs, or chill and serve over ice. For extra texture, spoon 1–2 tsp soaked chan or chia gel into the glass and top with the tea.

Visual Cues for Perfect Results

• Aroma: a clean citrus note from lemongrass with a warm ginger edge.
• Color: pale gold when unsweetened; amber if steeping longer; ruby if using hibiscus.
• Taste: bright and refreshing with no harsh bitterness.

Pro Tips & Variations of Costa Rican Tea

• Use the core: It extracts flavor without the sweetness of ripe pineapple flesh. Great way to reduce waste.
• Make a concentrate: Simmer to taste, cool, then store as a 3–4 day concentrate. Dilute 1:1 with still or sparkling water when serving cold.
• Iced hibiscus mint: Add hibiscus and mint during the off‑heat steep. Chill and serve over lots of ice with a lime wheel.
• Chan or chia option: Soak seeds in water until gelled. Stir 1–2 tsp gel per glass for a light, fun texture.
• Ginger forward: Increase ginger to 3 inches for more heat; reduce simmer to prevent sharpness.
• Cinnamon‑free: Omit if you prefer a cleaner citrus profile.

Storage, Reheat, and Meal Prep

• Fridge: Store in a sealed jar up to 3–4 days. The flavors remain bright if cooled quickly after brewing.
• Freeze: Pour into ice cube trays for quick iced tea without dilution.
• Reheat: Warm gently on the stovetop. Avoid rolling boils to keep flavors delicate.
• Batching: Double the recipe and split: half for iced tea, half for hot sips.

FAQs

Evidence, Experience, and Notes

I’m a nutritionist and recipe developer who tests each drink for clear, repeatable steps. For wellness claims, I keep language simple and realistic. Herbal teas can help you drink more water, enjoy flavor without calories, and build steady habits. They are not medical treatments. See the disclaimer below.

More Such Recipes

• Yerba Mate Tea Recipe
• Butterfly Blue Pea Iced Tea Recipe
• Ginger Tea Recipe
• Hibiscus Tea
• Kashmiri Kahwa Tea
• Indian Kadha Tea
• CFC Tea- Cumin, Fennel, Coriander Tea
• Cinnamon Tea

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Recipe Title: 

Summary: A Costa Rican–inspired herbal tea using pineapple core, ginger, and lemongrass. Light, refreshing, and ready hot or iced. No added sugar, with options for hibiscus‑mint and a chan or chia gel add‑in.

Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 6 cups (as a mild concentrate)

Ingredients:

• 1 pineapple core, chopped
• 1½–2 inches fresh ginger, thinly sliced
• 2 stalks lemongrass, bases crushed
• 1 cinnamon stick
• Handful mint (optional)
• 1 thin slice turmeric or ¼ tsp ground (optional)
• 1–2 tbsp hibiscus (optional for iced version)
• 6 cups water
• Lemon or lime wedges to finish
• Chan or chia gel (optional), 1–2 tsp per glass
• Sweetener optional and minimal, if needed

Instructions:

1. Add water, pineapple core, ginger, lemongrass, and cinnamon to a pot. Bring to a boil, then simmer 12–15 minutes.
2. Remove from heat. Add mint, turmeric, and hibiscus if using. Cover and steep 5–10 minutes.
3. Strain into a jug. Add lemon or lime to taste.
4. Serve hot, or chill and pour over ice. For texture, stir 1–2 tsp soaked chan or chia gel into each glass.

Notes:

• Keep it sugar‑free for a weight‑loss friendly drink.
• For a stronger concentrate, simmer 5 minutes longer and dilute 1:1 with water when serving cold.
• Use pineapple core to reduce waste; avoid over‑ripe flesh which can make the drink too sweet.

Nutrition (1 cup, unsweetened, approximate):
Calories 5–10; Carbs ~2 g; Fat 0 g; Protein 0 g. Values vary with steep time and add‑ins.

Keyword tags: costa rican tea, weight loss tea, pineapple ginger tea, lemongrass tea, chan seed tea, sugar free tea

Internal Links (add after publishing)

• Up (hub): Drinks & Healthy Beverages
• Across: Pineapple Tea, Ginger Tea, Lemongrass Tea, Chia Drinks, Hibiscus Tea
• Down: Add this post to any “Tea/Drinks” hub and to Weight‑Loss friendly drink roundups

Disclaimers

• This post shares general nutrition‑focused cooking information for educational purposes only. It is not medical advice and does not diagnose, treat, or cure any condition. Consult a qualified professional for personal guidance.
• Nutrition values are estimates based on ingredients and method. Your numbers can vary.

Pinterest Copy Blocks

Pinterest Title: Costa Rican Tea for Weight Loss (No Sugar)
Pinterest Description: Light, refreshing pineapple‑ginger lemongrass tea inspired by Costa Rica. No added sugar. Hot or iced, with hibiscus‑mint and chia/chan options. Save now, sip all week.

Alt‑Text Prompts

Straining the tea into a jar, with lemon wedges on the side.

Pouring golden pineapple‑ginger lemongrass tea into a clear mug with steam rising.

Ice‑filled glass with ruby hibiscus Costa Rican tea, lime wheel, and mint.

Close‑up of crushed lemongrass and sliced ginger in a pot with pineapple core.

Pink Salt Water How Much to Use, Weight-Loss Claims, and What It Really Does. A Dietitian Explains. Pink salt is not a magic. It’s sodium chloride with trace minerals in tiny amounts. In this post I am sharing the reality of Pink salt trick for weight loss Is it real or hype? Pink salt Electrolyte Recipe and Does Himalayan Pink salt helps in weight Loss?

Use a pinch in water for taste or a measured small amount for an occasional DIY electrolyte drink not as a weight-loss hack. Daily sodium adds up fast, and most people should stay under ~2,000–2,300 mg sodium/day (about 1 teaspoon salt in total from all sources). Pink salt doesn’t replace iodized salt.

What this post covers

• How much pink salt and lemon water to add to drinking water?
• Japanese Morning Secret for weight loss, what’s real, what’s hype
• What pink salt + water actually does in the body
• How much pink salt to eat per day with practical teaspoon guidance
• Pink salt diet review + whether “Pink Salt weight-loss recipes” do anything
• The viral natural mounjaro recipe claim and why it’s not a thing
• “Pink salt trick” for weight loss- a dietitian’s take
• A sensible, no-hype electrolyte water recipe with sodium per serving

What is the pink salt trick recipe for weight loss

Mix water with a little pink salt and lemon juice. A common version is one litre of water with one eighth teaspoon fine pink salt and lemon juice and many say this pink salt lemon water helps in weight loss. This is really a light electrolyte drink. It does not burn fat. Use it only when you need sodium for heat or light activity. If you have high blood pressure or a medical condition, avoid salted water unless your clinician agrees.

Is the pink salt diet safe?

A diet that pushes daily salted water or very high salt intake is not safe for many people. Too much sodium can raise blood pressure and strain the heart and kidneys.

Pink salt is not iodised, so a pink salt only approach may lower iodine intake over time. Most adults should keep sodium under about two thousand to two thousand three hundred milligrams a day. That equals roughly one level teaspoon of salt from all foods and drinks.

How much pink salt should I add to my drinking water?

For general drinking water (taste only):

• Start with a tiny pinch in 500 ml (about 2 cups). Many people don’t need any salt in routine drinking water.

For an occasional DIY electrolyte drink light activity

• 1 liter water + 1/8 teaspoon fine pink salt (+ optional lemon).
• Why 1/8 tsp? 1 teaspoon of salt ≈ 6 g salt ≈ 2,300 mg sodium.
  • 1/8 tsp ≈ 0.75 g salt ≈ ~290–300 mg sodium per liter.
• That’s a light sodium top-up for mild sweat; adjust down if your diet is salty or up only under guidance for long/hot workouts.

Important: If you have high blood pressure, are salt-sensitive, or take medications affected by sodium, skip DIY electrolyte drinks and talk to your clinician.

What is the “Japanese Morning Secret” for weight loss?

There isn’t one proven salt-water “secret.” Internet trends mix old ideas (like a “banana in the morning” fad or “warm water on waking”) with fresh marketing. Weight loss comes from a sustainable calorie deficit, adequate protein/fiber, movement, sleep, and stress control not a specific salt drink. Use pink salt for cooking and taste, not as a fat-loss shortcut.

What does Himalayan salt and water do to your body?

• Hydration: Water hydrates you; a small amount of sodium can help retain fluid during sweat, but more isn’t better.
• Electrolytes: Pink salt is mostly sodium chloride. The trace minerals exist but in tiny amounts that don’t create special health effects.
• No detox/weight-loss magic: It doesn’t flush fat, reset glucose, or replace a balanced diet.

Hydration improves energy and performance for many people, but that benefit comes from adequate fluid and appropriate electrolytes rather than a specific salt brand or colour.

How much pink salt should you eat a day?

• General guidance lands around ≤2,000–2,300 mg sodium/day for most adults (about 1 teaspoon of salt total from all food and drinks).
• Many packaged foods are already salty so your salt “allowance” can vanish quickly.
• If you swap iodized table salt for pink salt, you may miss iodine. Consider rotating in iodized salt or eating iodine rich foods e.g., dairy, eggs, seaweed in moderate amounts, per your clinician/dietitian advice.

Pink salt diet review: does Pink Salt help with weight loss?

A pink salt diet promises quick slimming from salt water or “mineral balancing.” There is no mechanism for pink salt to increase fat burning. Any short-term change on the scale is likely due to water shifts or a lower calorie intake from other choices that day. Risks include excess sodium, the loss of iodine if you exclude iodised salt, and the distraction of hacks over habits. Use pink salt in normal cooking. Do not treat it as a method for weight loss.

in short :

• No direct fat-loss effect.
• Claims often rely on placebo, water shifts, or appetite changes
• Risks: excess sodium, potential iodine shortfall if you avoid iodized salt

Pink salt weight loss recipe for women, does it work?

• A recipe with water + pink salt + lemon is low/zero calories, which can be refreshing, but it doesn’t specifically target female fat loss.
• Pink salt trick for weight loss works, because your overall intake of calories fell or you moved more, not because of the salt.

What is a natural mounjaro recipe for weight loss?

• Mounjaro is a prescription medication (tirzepatide). There’s no natural drink/recipe that replicates its GLP-1/GIP drug effects.
• Safer, evidence based levers you can use:
  • Protein 25–35 g per meal, fiber 25–35 g per day, resistance training 2 -3 times per week, 7 to 8 hours sleep, and consistent calorie deficit meals.
  • Caffeine (in moderation) can aid alertness but it’s not a Mounjaro substitute.

Does the pink salt trick help you lose weight? A dietitian explains

No single ingredient causes fat loss. Pink salt is useful in the kitchen and, in some cases, for hydration plans. It does not melt fat or flatten blood sugar on its own. For sustainable results, prioritise meals built around lean protein, colourful vegetables, whole grains or smart carbohydrate portions, healthy fats in modest amounts, daily steps, and strength work you enjoy. Keep routines simple and repeatable.

In short:

• No single ingredient causes fat loss. Use pink salt like any salt, for flavor and for hydration strategy around workouts while monitoring total salt intake.
• For weight management: protein, fiber, steps, training, sleep, stress, and calorie awareness beat any “trick.”

Pink Salt electrolyte water recipe

Yield: 1 liter • Sodium: ~300 mg • Calories: ~0

Ingredients

• 1 liter cold water
• 1/8 teaspoon fine Himalayan pink salt ~0.75 g salt ≈ ~300 mg sodium
• Optional: squeeze of lemon or 1–2 tsp 100% lemon juice; ice
• Apple cider vineger
• Ginger (optional)
• Turmeric Powder (optional)

Directions

1. Add the salt to a bottle, pour in water, shake to dissolve.
2. Add lemon/ice if desired.
3. Sip with light activity or heat. For long/hot workouts or heavy sweaters, talk to a sports RD for individualized sodium planning.

Notes

• If you’re generally sedentary or eat salty foods, you likely don’t need added salt in water.
• Avoid during fasting if any flavor breaks your protocol.

Smarter ways to use pink salt that aren’t weight-loss hacks

• Finishing salt: A tiny sprinkle on eggs, roasted veg, or avocado can make simple meals pop often with less total salt than heavy salting during cooking.
• Texture control: Use fine salt for baking and quick dissolving; coarse for grinders/finishing.
• Rotate salts: Keep iodized salt in the mix to protect iodine intake.

Where to buy pink salt

Look for food grade pink rock salt, often labeled as Himalayan Pink Salt. Choose fine crystals for baking and quick dissolving, and coarse crystals for grinders and finishing. Buy from reputable supermarkets or well-known online stores. Check that the label says food grade, states the origin, and lists the grain size. Avoid products that add fillers or dyes. Store the pink salt in an airtight jar to keep it dry.

FAQs

More Such Posts

• Does pink salt break a fast?
• Oprah Pink Salt Trick: What the science actually says

Compliance & disclaimer

This article is for general information and does not substitute medical advice. If you have high blood pressure, kidney or heart conditions, are pregnant, or take medicines influenced by sodium, seek personal guidance from your healthcare provider before using salted water or changing your diet.

If You like this recipe and made it Please rate the recipe. It helps us to reach more people. For the Latest updates Subscribe to Rekha’s Whatsapp. You can follow me on Instagram, Facebook, Youtube, Pinterest for more food inspirations.

I’m back with an ultra low carb vegetarian meal plan for 7 days that has worked wonderfully for me on my weight loss journey. This vegetarian low carb meal plan includes breakfast, lunch, snack dinner in 30 minutes. I have shared meal ideas along with a printable grocery list & meal prep hacks to gear up metabolism & burn fat fast!

If you have read about my progress with a low carb vegetarian diet with high protein, you will get to know why and how I started.

After successfully losing weight while maintaining high energy levels & feeling satiated, I not only feel good but motivated to go more strict on the carbs as my body is responding amazingly! The key here is to go slow because a holistic approach is always better!

I’m a qualified nutritionist not an RD or NHS dietitian. This is exactly what I’m eating right now. Use it for ideas, then speak with your own healthcare pro before starting.

Quick Rules I am Following

(100 g+ protein • < 50 g net carbs • now shown in metric and U.S. measures)

Rule	Metric	U.S.
Protein	≥ 100 g / day	same
Net carbs	< 50 g / day (total fibre)	same
Healthy fats	Avocado, EVOO, nuts ≤ 30 g	Avocado, EVOO, nuts ≤ ¼ cup
Fluids	3 L water + electrolytes	100 fl oz (12 cups) + electrolyte

My 7 Day LOW CARB Vegetarian Meal Plan | HIGH PROTEIN

In this detailed meal plan, while I have to limit carbs, I have ensured to not compromise on high proteins, healthy full fat from natural sources & fiber. Along with this I am also including eggs in my vegetarian rapid weight loss diet!

Portion guide: I’m 5’7″ (168 cm) and started at 196.2 lb. Adjust up or down for your own energy needs

Day 1: Refuel & Trim

• Breakfast: 2 slices Low-Carb Cottage-Cheese Bread + 3 fried eggs
• Lunch: Shirataki noodle stir fry with 200 g / 7 oz soft tofu
• Snack: 170 g / ¾ cup Greek yogurt + 2 Tbsp hemp seeds
• Dinner: Paneer-tempeh tikka salad bowl (skip quinoa if you want to keep low carb)
• Total carbs: 47 g

Day 2: Fibre-Protein Balance

• Breakfast: matcha Chia pudding (30 g / 3 Tbsp chia, 240 mL / 1 cup almond milk) + 1 scoop vegan protein
• Lunch: Cauliflower rice burrito bowl with 150 g / 5 oz tempeh
• Snack: 2 hard-boiled eggs
• Dinner: 3 egg omelette pizza (mozzarella, olives)
• Total carbs: 33 g

Day 3: Energise & Balance

• Breakfast: 3 eggs spinach omelette + 50 g / ¼ cup feta
• Lunch: Thai coconut lime soup with 150 g / 5 oz tofu & shirataki “rice”
• Snack: 30 g / 1 oz roasted almonds
• Dinner: Halloumi broccoli tray bake (120 g / 4 oz halloumi) or Broccoli Edamame Salad
• Total carbs: 30 g

Day 4: Green & Lean

• Breakfast: Protein smoothie (spinach, 240 mL / 1 cup soy milk, 1 Tbsp peanut butter, 1 scoop protein)
• Lunch: Grilled veggie plate + 120 g / 4 oz halloumi + 2 Tbsp hummus
• Snack: Celery sticks + 50 g / ¼ cup cottage cheese dip
• Dinner: Keto palak paneer over 2 cups sautéed cabbage
• Total carbs: 32 g

Day 5: Simplify & Sustain

• Breakfast: Tortilla quiche ( use almond flour tortilla + 2 eggs, peppers, 30 g / 1 oz cheddar)
• Lunch: Shirataki pad Thai with 200 g / 7 oz tempeh, 2 Tbsp peanuts
• Snack: Bulletproof turmeric latte
• Dinner: Zucchini-boat pizzas (paneer, tomato, basil)
• Total carbs: 29 g

Day 6: Wholesome Boost

• Breakfast: Avocado egg salad lettuce wraps (3 eggs, ½ avocado)
• Lunch: Chinese Eggplant Tofu+ Low Carb Shirataki Rice
• Snack: 30 g / ¼ cup pumpkin seeds
• Dinner: Stuffed portobellos (tofu mince, spinach, nutritional yeast)
• Total carbs: 35 g

Day 7: Bright & Balanced

• Breakfast: Ejjeh + Butter Garlic Mushroom
• Lunch: Rainbow mason jar salad (kale, cabbage, 100 g / 3½ oz tempeh, 2 Tbsp hemp seeds)
• Snack: 125 g / ½ cup coconut yogurt + 1 Tbsp cacao nibs
• Dinner: Egg drop miso soup + 120 g / 4 oz tofu cubes
• Total carbs: 30 g

7-Day Meal Plan

Day	Breakfast	Lunch	Snack	Dinner	Net C	Protein
1	2 slices Low Carb CottageCheese Bread + 3 fried eggs	Shirataki noodle stir fry with 200 g / 7 oz soft tofu	170 g / ¾ cupGreek yogurt + 2 Tbsp hemp seeds	Paneer-tempeh tikka salad bowl	28 g	112 g
2	Chia-matcha pudding (30 g / 3 Tbsp chia, 240 mL / 1 cup almond milk) + 1 scoop vegan protein	Cauliflower rice burrito bowl with 150 g / 5 oz tempeh	2 hard boiled eggs	2 egg omelette pizza (mozzarella, olives)	33 g	105 g
3	3 egg spinach omelette + 50 g / ¼ cup feta	Thai coconut lime soup with 150 g / 5 oz tofu & shirataki rice	30 g / 1 oz roasted almonds	Halloumibroccoli tray bake (120 g / 4 oz halloumi) or Broccoli Edamame Salad	30-35g	108 g
4	Protein smoothie (spinach, 240 mL / 1 cup soy milk, 1 Tbsp peanut butter, 1 scoop protein)	Grilled-veggie plate + 120 g / 4 oz halloumi + 2 Tbsp hummus	Celery sticks + 50 g / ¼ cupcottage cheese dip	Keto palak paneer over 2 cups sautéed cabbage	32 g	114 g
5	Tortilla quiche , 2 eggs +peppers, 30 g / 1 oz cheddar) + 1 bread slice	Shirataki pad Thai with 200 g / 7 oz tempeh, 2 Tbsp peanuts	Bullet-proof turmeric latte	Zucchini-boat pizzas (paneer, tomato, basil)	29 g	107 g
6	Avocadoegg salad lettuce wraps (3 eggs, ½ avocado)	Chinese Eggplant Tofu+ Low Carb Shirataki Rice	30 g / ¼ cup pumpkin seeds	Stuffed portobellos (tofu mince, spinach, nutritional yeast)	35 g	110 g
7	Ejjeh + Butter Garlic Mushroom	Rainbow mason jar salad (kale, cabbage, 100 g / 3½ oz tempeh, 2 Tbsp hemp seeds)	125 g / ½ cupcoconut yogurt + 1 Tbsp cacao nibs	Egg drop miso soup + 120 g / 4 oz tofu cubes	37 g	102 g

Net carb and protein tallies use USDA averages; adjust portions to suit you.

Grocery List (In Metric & U.S.)

In this week, I was more prepared & organized to have my shopping list sorted. The items cater to a vegetarian eggs included keto grocery list, aligning with this ultra-low carb meal plan.

Item	Metric	U.S. equivalent
Eggs	24 large	24 large
Paneer	500 g	1 lb 2 oz
Tofu (firm + silken)	600 g	1 lb 5 oz
Tempeh	400 g	14 oz
Greek yogurt (0 %)	350 g	1½ cups
Vegan protein powder	7 scoops	7 scoops (7 oz total)
Halloumi	250 g	9 oz
Shirataki noodles	4 × 200 g packs	4 × 7 oz packs
Shirataki “rice”	2 × 200 g packs	2 × 7 oz packs
Vegetables	See list	2 lb zucchini, 2 medium cauliflowers, 1 lb broccoli, 1 lb kale, 1 spaghetti squash, portbello mushrooms, mushrooms, iceberg lettuce, lettuce leaves
Avocados	4	4
Nuts & seeds	280 g	1 ¼ cups mixed, peanuts
Almond flour	120 g	1 cup firmly packed
Coconut milk (lite)	400 mL can	13.5 fl oz can

Meal-Prep Notes

1. Bake two loaves of Low Carb Cottage Cheese Bread on Sunday—slice, then freeze.
2. Marinate paneer & tempeh (plain yogurt + tikka spices) for quick grilling.
3. Bag pre-measured protein powder (30 g / 1 oz each) for shake & go mornings.
4. Roast spaghetti squash whole (45 min @ 400 °F / 200 °C), fork into noodles, refrigerate.

Why This Works?

• Eggs & dairy = complete, carb-light proteins.
• Tempeh, tofu, paneer pump amino acids without grain carbs.
• Shirataki fills the plate; its glucomannan fibre keeps net carbs tiny.

Five-Day Check-In (My Real Numbers)

After five days on this 100 g-protein vegetarian keto plan I’m 1.4 kg / 3 lb lighter, my workouts feel stronger, and no 3 p.m. slump—extra protein is magic for satiety.

Frequently Asked Questions

Ready to Try It?

Grab the grocery list, bake that cottage cheese bread, and batch cook your veggies. Comment below if you join me on this high protein vegetarian keto sprint let’s compare results!

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My high protein low calorie chicken burger will satiate all your fast food cravings without compromising your calorie budget if you follow these easy instructions for adapting healthier tweaks accurately!

Yes, you are reading it right! This is a chicken burger recipe which can be enjoyed even when you are working hard to lose some extra kilos, but of course occasionally!

My low calorie chicken burger is an absolute winner and you will know why as you patiently read this longest blog I have written till date!

One thing you can trust me with and that is I will never sell or share a popular recipe which does not fit into my own fitness journey just for the sake of its popularity!

The same is true for a regular chicken burger which is undoubtedly the most popular fast food worldwide across all age groups but unfortunately comes loaded with unhealthy saturated fat.

At the same time the quality of satiation that a juicy chicken burger brings to our taste buds with its perfect ratio of meat to bread pairing complemented with crunchy salad & melty mayo is simply incredible!

You cannot kill your desire every time you see someone enjoying a delicious chicken burger while you are even prohibited from touching them!

Well, not any more! You can absolutely enjoy a deliciously juicy chicken burger during your weight loss journey by just adapting to a few healthier alternatives!

I can assure you that once you follow these easy instructions, the end result of this low calorie chicken burger will be unfailingly mind-blowing!

What are the healthier tweaks in my low calorie chicken burger?

Let me break down why I am calling my low calorie chicken burger a healthier alternative than your store-bought ones!

The post My Low Calorie Chicken Burger Recipe | High Protein Chicken Burger with Healthier Tweaks first appeared on Flavor Quotient.

Scrambled eggs with cottage cheese recipe is one high protein breakfast thatTikTok and nutrition pros can’t stop talking about. The curds melt into pillowy eggs, adding 30  grams plus of complete protein in under 10 minutes. If you need a low‑carb, high protein high‑satiety breakfast that still feels indulgent, this one‑pan recipe of high protein, cottage cheese scrambled eggs is your new favourite breakfast.

Move over, plain scrambled eggs scrambled eggs with cottage cheese are the 2025 TikTok breakfast star. Curds melt into pillowy eggs, giving high protein scrambled eggs (30 g!) in five minutes. Perfect for low‑carb, muscle‑fuel mornings or budget‑friendly meal prep.

Make High Protein Scrambled Eggs With Cottage Cheese

• 30 g protein, 270 kcal: ideal for weight‑loss or muscle‑fuel meals.
• 5 minute cook, 1 pan, zero fancy tools
• Naturally gluten free & keto friendly; easy dairy free swap noted below.
• Look for small curd, 2 % milkfat; Good Culture or Daisy work well.

Ingredients

• 6 eggs – Farm fresh or pasteurised
• 200g Cottage Cheese – Look for small curd; Good Culture brand blends smoothly
• Salt to taste
• Freshly ground black pepper – Everything bagel seasoning (optional)
• 1 tbsp Olive Oil/Butter

Macros (per serving): 270 calories, 30g protein, 5g carbs, 14g fat

Storage

Best hot off the pan, but you can refrigerator meal‑prep in glass containers up to 2 days. Reheat gently at 50 % power.

FAQs

More High‑Protein Breakfasts

• Egg Veggie Bites
• Cottage Cheese Keto Bread
• Matcha Chia Pudding   Prep‑ahead, high protein
• Low Carb High Protein Egg Salad
• Low Carb Salad Wrap
• Caprese Stuffed Portobello Mushrooms
• Keto Egg Salad 
• High Protein Chocolate Chia Pudding

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This cabbage soup recipe for weight loss is a classic! Packed with fiber-rich vegetables, the fat-burning cabbage soup is light, satisfying, and perfect for meal prep. Whether you’ve heard about the 7-day cabbage soup diet recipe or you’re just looking for what goes in cabbage soup , this original cabbage soup diet recipe is wholesome, vegan, and incredibly flavorful.

This healthy, low-calorie soup meal keeps you full while supporting your weight loss goals. This hearty vegetable soup is packed with wholesome vegetables and bold flavors, perfect for lunch or dinner. This nutrition packed cabbage soup is also known as wonder soup.

Why You’ll Love This Weight Loss Cabbage Soup

• Low calorie & filling: Only around 100 calories per serving, making it the perfect detox cabbage soup.
• Vegan & gluten-free: A healthy vegetable soup that fits into most diets.
• Quick & easy: Made in under 30 minutes with simple ingredients.
• Meal prep friendly: Stores well in the fridge or freezer for busy days.
• Nutrient-Dense: Full of fiber, vitamins and minerals from fresh vegetables.
• Customizable: Make it spicy, add beans for protein, or keep it light for a weight loss soup recipe.

Ingredients Needed

• Olive Oil: Adds a light, healthy fat to sauté the vegetables.
• Onion, Carrots, and Celery: The holy trinity of soup bases for flavor and nutrition.
• Cabbage and Bell Peppers: Bulk up the soup with fiber and crunch.
• Tomatoes: Provide a tangy and slightly sweet base, or 1 can diced tomatoes
• Water: Helps create the perfect soup consistency.Or, 4 cups vegetable broth (low-sodium)
• Spices and Sauces: Mixed herbs, chili flakes, and optional chili sauces enhance the soup’s flavor profile.
• Fresh parsley or cilantro for garnish

Note: Full quantities are listed in the recipe card.

How to Make Cabbage Soup for Weight Loss

This easy cabbage diet soup recipe comes together in just a few simple steps:

• Sauté the aromatics: In a pressure cooker, Add olive oil and add chopped onions along with bay leaves. Saute the onion until the onions are softened. Add chopped tomatoes, carrots and celery, 1 cup of water and pressure cook for the 10 minutes.
• Add the cabbage: Stir in chopped cabbage and cook for 2 minutes.
• Add in salt to taste, mixed herbs, red chili flakes, green chilli sauce, red chilli sauce, cayenne pepper (if using), black pepper powder and mix well.

• Add 2 cups water and close the lid of the pressure cooker. Pressure cook on high and reduce the time to 5 Minute.
• After that allow it 5-7 minutes to cool down, open the lid after fully releasing the pressure. Your soup is ready!
• Serve: Garnish with fresh herbs and enjoy your fat burning soup hot.

Tips, Variations & Meal Prep

This cabbage soup recipe is versatile and easy to adapt to your diet:

• Add Protein: Mix in chickpeas, beans, tofu, or lean chicken for a heartier meal.
• Boost Vegetables: Try spinach, zucchini, bell peppers, or mushrooms for extra nutrients.
• Flavor Upgrades: Add a splash of soy sauce, lemon juice, or fresh herbs for a new twist.
• Diet-Friendly Swaps:
  • Keto: Reduce carrots and add zucchini or spinach.
  • Vegan: Stick with vegetable broth and plant-based proteins.
  • Gluten-Free: Ensure broth is gluten-free.
  • Paleo/Whole30: Use clean, additive-free broth and avoid legumes.

 Meal Prep Tip: This soup keeps well in the fridge for 3–4 days and can be frozen in single-serve portions for quick weight-loss friendly meals.

Substitutions You Can Make

• Oil: You can replace olive oil with avocado oil or skip it entirely for an oil-free version.
• Vegetables: Feel free to use zucchini, broccoli, or any leftover veggies you have on hand.
• Sauces: Skip chili sauces for a milder version or use soy sauce for an umami kick.
• Herbs and Spices: Experiment with fresh basil, thyme, or oregano if you prefer.

Cabbage Soup Diet – What You Should Know

The “Cabbage Soup Diet” is a popular 7-day low-calorie meal plan where cabbage soup is eaten daily along with specific food groups:

• Day 1: Unlimited cabbage soup + fruit (except bananas).
• Day 2: Soup + vegetables (avoid starchy ones).
• Day 3: Soup + fruits and vegetables.
• Day 4: Soup + bananas and skim milk.
• Day 5: Soup + lean protein (chicken/fish) + tomatoes.
• Day 6: Soup + protein + vegetables.
• Day 7: Soup + brown rice + vegetables + fruit juice.

Note: While some claim up to 10 lbs of weight loss in a week, I feel this plan is not nutritionally balanced so I use it only short-term. For long-term results, it is better to make cabbage soup as a healthy, low-calorie meal alongside balanced nutrition.

Health Benefits & Considerations of Cabbage Soup

Cabbage soup is naturally low in calories yet packed with fiber, vitamin C, vitamin K, and antioxidants, making it a light but filling option for weight loss. The high water and fiber content helps you feel full longer, which can reduce overall calorie intake.

However, the classic “Cabbage Soup Diet” is considered a short-term fad diet. Eating only cabbage soup for a week may result in quick weight loss, but it’s mostly water weight and can lead to nutrient deficiencies if followed too long. For sustainable results, enjoy this soup as part of a balanced meal plan alongside proteins, whole grains, and healthy fats.

Storing and Reheating

• Storing: Store the soup in an airtight container in the refrigerator for up to 3 days.
• Reheating: Warm in a pot over medium heat or in the microwave. Add a splash of water if it’s too thick.

FAQs about Cabbage Soup for Weight Loss

More Such Recipes

• Dumpling Soup Recipe – 15 Minutes
• Weight Watchers Zero Point Soup
• Broccoli Cheese Soup
• Lemon Coriander Detox Soup
• Tuscan White Beans Pasta Soup {Instant Pot}
• Homemade Tomato Soup
• Spinach Soup – Palak Soup

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Beetroot Hummus Avocado Toast is a vibrant, nutrient-rich twist on the classic toast. This recipe brings together creamy avocado and earthy beet hummus, creating a perfect plant-based breakfast or colorful mid-day snack. Packed with antioxidants, fiber, and healthy fats, it’s not just Instagram-worthy—it’s also loaded with flavor and health benefits. Whether you’re looking for a high-protein vegetarian breakfast or a vegan toast idea that satisfies, this beet hummus toast is a delicious way to upgrade your morning routine.

Are you craving a delicious and exciting breakfast or snack that not only tastes amazing but is also packed with nutrients? Look no further! This vibrant dish is not only visually appealing, but it’s also packed with flavor and makes for a perfect nutritious vegan breakfast option.

Why You’ll Love This Avocado Toast Recipe

•  Protein-packed from chickpeas and avocado
•  Vegan & gluten-free This recipe is entirely plant-based. (For making it GF friendly use GF bread)
•  Instagram-worthy colors
•  Quick and easy: ready in 10 mins if hummus is prepped
• Versatile: This avocado toast is perfect for breakfast, a quick snack, or even a light lunch.

Ingredients:

• Roasted Beetroot Hummus ( Homemade Beetroot Hummus Recipe)
• Millet bread (or your preferred choice of bread)
• Sliced avocado
• Sesame seeds (for garnish)

Tips for Making best hummus avocado toast

1. Choose a high-quality bread, preferably one that’s whole-grain and rich in fiber.
2. Make sure your avocado is ripe and creamy for the best texture and flavor.
3. Toast the bread to your desired crispiness to provide a perfect base for your hummus and avocado.
4. Season your avocado with a pinch of salt and pepper or a squeeze of lemon juice for an extra burst of flavor.
5. Don’t forget to garnish with sesame seeds or other toppings like sunflower seeds or microgreens for added crunch and visual appeal.

Is Beetroot Hummus Avocado Toast healthy?

Absolutely! This Beetroot Hummus Avocado Toast is packed with essential nutrients like fiber, healthy fats, vitamins, and minerals. It’s an excellent choice for a healthy and nutritious vegan breakfast or snack.

Variations:

1. Use store-bought beetroot hummus for a quicker version
2. Add a soft-boiled egg for extra protein (for non-vegans). Add a layer of sliced tofu or tempeh for a protein boost
3. Spread hummus on crackers or rice cakes for a snack-sized version
4. Switch up your bread: Try using sourdough, whole wheat, or even gluten-free bread.
5. Spice it up: Sprinkle some red pepper flakes or drizzle hot sauce for a spicy kick.

Serving suggestions:

Serve your Beetroot Hummus Avocado Toast alongside a mixed green salad, a refreshing fruit salad, or a cup of your favorite tea or coffee.

Is this diabetic-friendly?

Yes, this recipe can be diabetic-friendly if you choose a low-glycemic bread, such as whole-grain or high-fiber bread.

Can you make this in advance?

Yes, you can make the roasted beetroot hummus in advance and store it in the refrigerator for up to a week. Assemble the toast right before serving for optimal freshness and flavor.

Commonly Asked Questions

Storage and Meal Prep Tips:

1. Roasted Beetroot Hummus: You can make a larger batch of roasted beetroot hummus and store it in an airtight container in the refrigerator for up to a week. It’s a great option for quick and easy meal prep throughout the week.
2. Avocado Storage: To keep your avocado fresh and prevent it from browning, store it with a slice of onion in an airtight container in the refrigerator. The onion will help slow down the browning process, and your avocado will be ready to use when needed.
3. Portion Control: For a lighter snack or appetizer, you can make mini Beetroot Hummus Avocado Toasts using smaller slices of bread or cutting your toast into smaller pieces.

More Such Recipes

1. Avocado Toast Recipe
2. High Protein Avocado Toast
3. Guacamole Recipe
4. High Protein Smashed Chickpeas Avocado sandwich
5. Avocado Salad Recipe

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If you’ve never tried shirataki noodles before, you’re in for a game-changing pantry staple vegan noodle recipe. There’s a reason that these are popularly known as weight loss noodles.

Made from the root of the konjac plant, shirataki noodles are:

• Virtually zero net carbs
• Very low calorie (about 5–10 calories per serving)
• Gluten-free and grain-free
• High in glucomannan, a prebiotic fiber that supports gut health

Shirataki noodles have a slightly chewy texture and are perfect for absorbing sauces which are ideal in stir-fry and noodle bowls like this one.

Why You’ll Love This Stir Fry Noodles Recipe

• Low in Calories: Just 192 calories per serving!
• High in Plant Protein: Thanks to tofu and peanuts – 14g protein.
• Low-Carb & Keto-Friendly: Only 14g net carbs from natural veggies.
• Naturally Gluten-Free & Vegan: No dairy or wheat.
• Meal Prep & Weight Watchers Friendly: Keeps well in fridge.
• Quick and Easy: Done in 20 minutes, perfect Weight Loss Dinner for busy days.

This stir fry noodles recipe is perfect if you’re following:

• A weight loss or GLP-1 diet 
• A Weight Watchers meal plan
• Diabetic-friendly eating
• Vegan, vegetarian, or gluten-free lifestyles

Ingredients You’ll Need

• Shirataki noodles: Rinse & drain before cooking
• Olive oil: Or use avocado oil
• Onion: Finely chopped
• Red bell pepper:Sliced thin
• Green bell pepper: Sliced thin
• Mushrooms: Button or cremini mushrooms
• Tofu: Firm or extra-firm, diced
• Lemon Juice
• Basil Leaves 
• Roasted peanuts
• Sesame seeds 
• Lemon juice

Spicy Ramen-Style Peanut Stir Fry Sauce

For making this spicy stir fry sauce whisk together:

• 1 tbsp soy sauce (or tamari for gluten-free)
• 1 tsp sriracha or hot sauce
• 1 tbsp peanut butter
• 1 tsp tahini
• ½ tsp chili flakes
• Salt to taste
• 2 tbsp water

This bold, creamy sauce pairs perfectly with tofu and shirataki noodles. Adjust spice to taste. This spicy, nutty sauce is the heart of the dish. It’s creamy, rich, and perfectly coats the noodles.

Step-by-Step Instructions

1. Prep the Shirataki Noodles

Drain and rinse the noodles well under cold running water to remove their natural odor. Shake off any excess water and set aside.

2. Make the Sauce

In a small bowl, whisk together soy sauce, sriracha, peanut butter, tahini, chili flakes, salt, and water until smooth and creamy.

3. Sauté the Vegetables

Heat olive oil in a non-stick skillet. Add onion and bell peppers. Sauté for 3–4 minutes until they begin to soften but remain slightly crisp. Add mushrooms and cook for another 2 minutes.

4. Cook the Tofu

Add diced tofu to the pan and sauté until lightly golden on the edges, about 2–3 minutes. Add rinsed shirataki noodles to the pan.

5. Toss in Noodles & Sauce

Pour in the sauce and gently toss everything together until noodles are fully coated.

6. Finish & Garnish

Turn off the heat. Add lemon juice and torn basil. Garnish with sesame seeds, chopped roasted peanuts, and green onions. Serve hot! Perfect macro balance for a healthy lunch or dinner!

Frequently Asked Questions

Storage & Meal Prep Tips

• You can store leftover noodles in an airtight container for up to 2 days.
• Best reheated in a skillet with a splash of water.
• Great for meal prepping healthy lunches.

Expert Tips

• Rinse Shirataki well.
• Crisp your tofu: Air fry or pan-fry tofu beforehand for more texture.
• Make it spicy: Add more sriracha or chili oil to dial up the heat.
• Add greens: Toss in spinach, bok choy, or kale for added volume and nutrients.

More Such Recipes

• Low-Carb Fried Rice Recipe
• Low Carb Keto Egg Salad Recipe
• Low Carb Vegetarian Meal Plan

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Best Asian-Style Broccoli Salad Recipe (Easy, Healthy & Vegan). Whenever I need a quick lunch that ticks vegan, gluten-free, high protein and low-carb salad boxes without skimping on crunch or flavour this broccoli edamame salad is my 15-minute hero.

Think tender-crisp broccoli, plant-protein-packed edamame and peanuts, all slicked in a spicy-creamy peanut-butter dressing that clings to every floret. It travels like a dream, keeps for days, and earns rave reviews at barbecues and potlucks (even from the “broccoli skeptics” in my life!).

Here are my few reasons to love this keto broccoli salad recipe/ low-carb broccoli salad.

• Lightning fast: ready in 15 minutes, start to finish.
• Protein-rich: edamame + peanuts = 14 g protein per serving.
• Naturally vegan & dairy-free.
• Gluten-free option: swap soy for tamari.
• Low-carb / keto-friendly: only 6 g net carbs when made with tamari.
• Perfect make-ahead side stays crunchy up to four days.

Ingredients & Smart Swaps For This Broccoli Salad

• 1 medium head broccoli – lightly steamed 5 min (raw works too for extra crunch).
• 3–4 Tbsp shelled edamame – frozen is fine, thawed.
• 2 Tbsp peanut butter (creamy) – or almond/cashew butter.
• 1 Tbsp dark soy sauce – use tamari or coconut aminos for 100 % GF.
• ½ tsp gochujang powder – sub sriracha, chili flakes, or sambal.
• ½ tsp fresh ginger, finely chopped – ground ginger in a pinch.
• 2 Tbsp roasted peanuts – swap almonds, cashews, or sunflower seeds (nut-free).
• Hot water – to thin the dressing.
• Handful fresh coriander (cilantro), chopped.

Flavor tip: Dark soy gives gorgeous colour and umami depth; for a lighter look, but same savoury hit, mix ½ light soy + ½ dark soy.

Step-by-Step Instruction

1. Whip Up the Peanut-Butter Dressing

1. In a small bowl, whisk 2 Tbsp peanut butter, 1 Tbsp soy/tamari, ½ tsp gochujang, ½ tsp chopped ginger, and 2 Tbsp hot water until silky.
2. Adjust heat with extra gochujang; thin with more hot water, 1 tsp at a time, to a pourable consistency.

2. Steam & Chop Broccoli

1. Steam whole head 5 minutes (bright green, tender-crisp).
2. Rinse under cold water to stop cooking; pat dry.
3. Trim tough stem, then cut florets into bite-size pieces.

3. Toss & Serve

1. In a mixing bowl, combine broccoli florets, edamame, roasted peanuts, and fresh coriander.
2. Drizzle over all the peanut dressing.
3. Toss until every floret gleams. Taste; add salt, pepper, or a splash more soy if needed.
4. Serve immediately or chill 30 min for flavours to deepen.

Chef Secrets for Maximum Crunch & Colour

• Ice-bath shock: Dunk steamed broccoli in ice water for 60 seconds to lock in that vibrant green.
• Toast the peanuts: A quick 90-second skillet toast intensifies aroma.
• Meal-prep hack: Store salad + dressing separately up to 4 days; toss right before eating.
• Low-carb boost: Double the peanuts, skip edamame (drops net carbs to ~4 g).

Variations to Try

• Raw Vegan Broccoli Salad – skip steaming; add shredded carrot & purple cabbage.
• Broccoli-Cauliflower Remix – sub half the broccoli with raw cauliflower florets for extra crunch.
• Satay-Style – add 1 tsp lime juice + ½ tsp maple syrup to the dressing for sweet-tangy Thai vibes.
• High-Protein Power Bowl – serve over quinoa or cauliflower “rice” with baked tofu cubes.

FAQs

Nutrition Snapshot (per serving, 1/4 recipe)

Calories 175 • Protein 14 g • Net Carbs 6 g • Fat 11 g • Fiber 4 g
(Values are estimates calculated with tamari and edamame.)

Serving Suggestions

• Pack in mason jars for grab-and-go work lunches.
• Pair with grilled veggie kebabs at your next summer BBQ.
• Stuff into lettuce wraps, top with sesame seeds for a quick appetiser.

More Quick Salads You’ll Love

• Mexican Street Corn Salad – sweet, smoky, and creamy
• Broccoli and Beans Salad with Tahini
• Air Fryer Asian Roasted Broccoli
• Summer Salad Recipes Collection – twenty+ heat-wave winners
• Persian Beetroot Salad

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If there is one recipe that I can blindly vouch for helping me stick to my healthy eating habit, then that has to be this avocado toast! Topped with eggs, this avocado toast is not only the healthiest breakfast (or lunch!), but also the tastiest among all my other options!

Avocado is my new found love and I make sure I include this superfood in my meals at least twice a week!

I savor my avocados in various ways but the most common one is this avocado toast! I am wondering why I took so long to share this go-to recipe of mine!

Even though the title says this avocado toast is for breakfast, I will share my secret with you! I love this avocado toast so much that I have it for lunch at least thrice a week!

It is best paired with eggs if you want to have it for breakfast. For lunch with avocado toast, I usually pair it up with grilled/air fried chicken and loads of salad.

What is avocado toast?

As the name suggests, avocado toast is the most humble yet most delicious and nutritious meal of crunchy toast with mashed avocado spread over it!

The creamy avocado complements the crusty bread so beautifully that it creates an unforgettable eating experience that will keep dragging you to it again and again.

That’s why I repeat this avocado toast in my weekly meals so many times yet never get bored of it. And when you top it up with an egg, it’s just ten on ten with the right amount of protein & healthy fat.

The post Avocado Toast with Eggs for Healthy Breakfast | Eggs Avocado Toast for Weight Loss first appeared on Flavor Quotient.

If you think chicken breast can only give you dry and boring chicken kebabs, then here I am to prove you utterly wrong with these chicken keema kebabs of mine which are made in an air fryer with minimal oil and turn out super juicy & tender!

Air fryer has become my right hand which is handling most of my healthy cooking these days! If you own an air fryer but haven't yet checked my air fryer recipe collection, you are definitely missing out a lot!

I can assure you that you will get absolutely workable air fryer recipes there which you can make even on a hectic workday!

So predictably enough, I am back with another air fryer recipe for all of you who are looking for high protein yet low calorie tasty dishes that you can enjoy without messing up your healthy eating plans!

Hence air fryer chicken keema kebabs came into existence when I was trying to make something realistically quick & easy for my own lunch or dinner.

What are chicken keema kebabs?

Chicken keema kebabs are the Indian version of chicken patty or chicken cakes which are essentially of flat round shape.

I call them chicken keema kebabs as they are grilled in an air fryer and not deep or shallow fried in oil. These are also called chicken tikkis sometimes as they resemble the popular aloo (i.e. potato) tikkis.

The post Chicken Keema Kebabs in Air Fryer | High Protein Air Fryer Chicken Kebab Recipe first appeared on Flavor Quotient.

Tired of trying weight loss smoothies and looking for a better, healthier smoothie using greens? Check out my kale smoothie recipe for weight loss.  It's packed with nutrients and many different vitamins to help you shed extra weight. I have many weight loss smoothies on the blog. Moreover, they are healthy, tried and tested, and, […]

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Do you prefer a high-protein vegetarian salad for lunch or dinner? Try this salad, which is entirely vegetarian, does not contain any form of meat, and has a high amount of protein. We can make salads in several ways, but this is the quickest and healthiest way of making a veg salad that fills the […]

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Are you trying to make homemade drinks to lose weight fast and consume weight loss drinks that are easy and quick to make? Make these effective healthy drinks at home and see the difference in your weight. Also, try the spinach weight loss smoothie, avocado smoothie for weight loss, and meal replacement smoothie, which are […]

The post 17+ Homemade Drinks To Lose Weight Fast appeared first on Yummy Indian Kitchen - Healthy and diet-friendly recipes.

Are you looking for an avocado smoothie for weight loss to burn fat? Try the recipe shared in this post which is a healthy way of making a smoothie drink perfect for meal replacements and to keep oneself fit and healthy. Several other weight loss smoothies on the blog are pineapple weight loss smoothie, meal […]

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