In the pursuit of weight loss, individuals often resort to traditional dietary practices to monitor their caloric consumption. However, the journey to shedding pounds can still present significant challenges. Courtney Kassis, a dietitian as noted in her Instagram profile, highlighted the necessity of enhancing the nutrient density of meals. This strategy facilitates more noticeable transformations. She recounted her struggle to achieve visible results over an extended period, but upon shifting her focus to creating more nutrient-rich meals, she observed changes within a fortnight.

Courtney shared these meals in which she modified the ingredients to make them more nutrient-packed:

Breakfast smoothie

Initially, she brought up the traditional breakfast smoothie, a common component in numerous dietary regimens. She stated, "Currently, my smoothies focus on protein, as it is the nutrient that enhances metabolism, promotes satiety, and provides substantial energy." She recommended replacing a standard green smoothie with a more nutrient-dense option—a chocolate kale smoothie. This choice sustains her fullness for several hours.

She shared the recipe:

Ingredients:

• ½ cup Kale leaves (finely chopped)
• 1 cup unsweetened almond milk
• ½ avocado (medium/pitted)
• 1 tsp cocoa powder
• 4 ice cubes

Method:

• Blend all together and enjoy.

Snacks

For small snack breaks, she suggested going for 1oz cheddar cheese and 2 tbsp almonds. This is a savoury option. It helped her eliminate sweet cravings. It is a better alternative than the market-bought, ‘low-sugar treats’.

Chicken salad

The chicken salad made at home can be made more balanced. Courtney shared another alternative to the salad - the chicken salad wrap. This alternative is more balanced. As per Courtney, this has more protein and less calories.

She also shared the recipe:

Ingredients:

• 4 oz cooked and shredded chicken breast
• 1 finely chopped celery
• ¼ cup finely chopped red onion
• 2 tbsps chopped Parsley
• 3 tbsps plain Greek Yoghurt
• ¼ juiced and zested lemon
• Sea salt and black pepper to taste
• ¼ cup Arugula
• 1 brown rice tortilla

Method:

• In a medium-sized bowl, add the chicken, celery, onion, parsley, Greek Yoghurt, lemon juice, zest, salt and pepper. Mix everything well together.
• Add arugula and chicken.
• Roll in wrap.

Dinner/ lunch soup

For soup, Courtney shared another nutrient-rich alternative that has more protein. It is chicken, turmeric, and brown rice soup.

Ingredients:

• 2 oz boneless, chicken breast
• 3 cups of bone broth
• 1 cup Coleslaw mix
• ¼ cup dry rinsed Brown rice
• Sea salt and Black Pepper to taste
• ½ Turmeric
• 2 tbsps Parsley

Method:

• Add the chicken and birth to a pot. Bring to a boil then reduce the heat and let it simmer. Let it cook partially and simmer for 15 to 17 minutes or till the time the chicken is well cooked. Remove the chicken from the broth.
• Now add all the other ingredients, bring to a boil and let the veggies and rice cook for about 25 to 30 minutes.
• Add chicken again, by cutting it into small pieces. Add parsley and serve.

Dessert

Even if you’re opting for healthier treats like frozen yoghurt bars for dessert, Courtney suggests skipping them as they still have sugar. Instead, Courtney recommended making a healthy frozen dessert alternative at home. It has 0 grams of added sugar and 12 grams of fibre.

Courtney shared the recipe for Raspberry avocado ice cream:

Ingredients:

• 1 avocado
• 1 cup raspberries
• 3 tbsps canned coconut milk
• 1 tbsp maple syrup

Method:

• Add all ingredients to a food processor and blend until it becomes creamy. Store in the freezer and then serve.

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