Eight mini-meals to shed some pounds, suggests prime nutritionist Anjali Mukerjee

A weight loss journey involves many things, such as paying attention to what you consume, how much you eat, and how often you dig into food. This is exactly why several nutritionists recommend you healthy mini-meals to lose weight!

Most people eat three meals a day. But when trying to get rid of extra weight, many advise that it might be better to increase the number of meals per day. This can be achieved by eating smaller, nutrient-dense meals.

Nutritionist Anjali Mukerjee shared on Instagram that it’s a well-known fact in the nutrition world that in order to lose weight and fat, you should burn more calories than you consume.

So how to achieve that? According to the expert, the answer lies in portion control and optimal meal frequency. She shares studies that show frequent mini-meals spread throughout the day keep your metabolism from slowing and reduce hunger pangs. She added that it “optimally fuels the body” and also has a positive effect on insulin levels and cholesterol levels.

Healthy mini meals for weight loss

1. A cup of soy milk with almonds

According to CyTA – Journal of Food, soy milk is known for its health and nutritional benefits and is considered one of the best plant-based substitutes for cow’s milk. Soy milk is high in protein, lactose-free, low in cholesterol and also rich in polyunsaturated fatty acids.

According to the Journal of Research in Medical Sciences: The Official Journal of Isfahan University of Medical Sciences, eating nuts like almonds leads to an improvement in total cholesterol and low-density lipoprotein cholesterol.

2. Sandwich with healthy fillings

Sandwiches are easy to make, and if you choose the right filling and type of bread, it’s the perfect meal for you. Mukerjee suggests eating “half a sandwich made from a slice of whole wheat bread with one of the following fillings — shredded chicken, cucumber, tomato with chutney, or paneer.”

Sandwiches with healthy fillings should be part of your mini-meals. Image courtesy: Shutterstock

3. A bowl of mung beans (green chickpea sprouts) with salad.

According to the MDPI, mung bean is an important legume and has long been used as a traditional medicine. It is an excellent source of vitamins, proteins, fiber and minerals, among other things.

4. A handful of peanuts with chana

Choose an equal ratio to reap the benefits. Peanuts are known for being rich in many natural micronutrients, including minerals, vitamins, as well as bioactive compounds like resveratrol, which the Journal of Food Science and Technology has found beneficial for health.

5. Eat wheat bran rotis

Unless you are a rice eater, you must eat rotis for lunch and dinner. But what kind of roti do you eat? Mukerjee said, “Replace your rotis with wheat bran rotis.” She also suggested reducing the number of rotis to half what you normally eat.

6. Omelet with toast

Omelet toast isn’t just a breakfast thing! You could have a toast with two egg white omelettes or a whole egg omelette, Mukerjee suggested.

Eggs for mini mealOmelet with toast is a healthy way to start the day. Image courtesy: Shutterstock

According to the MDPI, egg protein has many benefits. One is that it can reduce appetite, which leads to a reduction in calorie intake for the next meal and ultimately weight loss.

7. A fruit

Fruit is not only healthy but also delicious, so eat either an apple, an orange, sweet lime, 20 cherries or a bowl of watermelon.

8. A bowl of dal or yogurt with a salad

Yoghurt improves the taste of your food, but it also has many benefits. It’s a nutrient-dense food that’s a good source of calcium, milk protein, calcium, magnesium, vitamin B-12, and more. Its unique fermented food matrix offers additional health benefits by improving nutrient absorption and digestion according to Advances in Nutrition.

While it’s good to eat mini-meals, Mukerjee recommended taking a three-hour break between meals. So pick six from the options for a one-day meal plan.

Comments are closed.