In a blink of an eye, it's mid-April, just over a month away from summer. Open your closet and look at your clothes from last year's summer. It's starting to make you want to lose weight. If you don't, the extra pounds and elephant legs will be nowhere to hide. However, when you're eager to lose weight, you also need to eat in a reasonable way and enjoy life.

1. Rosemary Orange Baked Salmon

Ingredients:

1/3 cup olive oil

A pinch of black pepper

2 tablespoons orange juice

2 tablespoons rosemary, plus 1-2 small sprigs for garnish

1 tablespoon lemon juice

1/2 teaspoon minced garlic

1/4 teaspoon grated dried orange peel (separate)

Salt or sea salt

1 bunch of chopped asparagus (or other vegetables)

Olive oil or melted butter

10–12 ounces salmon, cut into thin slices

Orange slices (5-6 slices)

1/4 teaspoon lemon pepper (optional)

Instructions:

Preheat oven to 200 degrees Celsius.

In a bowl, combine orange juice, lemon juice, 2 tablespoons rosemary, 1/4-1/3 cup olive oil, a pinch of salt, pepper, and 1/4 teaspoon orange peel, and garlic.

Set aside.

Next, layer the ingredients.

First, add the chopped asparagus (or other chosen vegetables), then drizzle with olive oil or butter. Add a small pinch (about 1/4 teaspoon) of lemon pepper seasoning.

Place the salmon (skin-down) between the asparagus.

Drizzle the orange-rosemary marinade over the salmon.

Add orange slices to the salmon.

Place 2 rosemary sprigs evenly over the salmon and in the roasting pan.

Sprinkle with orange peel, pepper, and salt.

Bake for 12-15 minutes, or until the salmon is no longer translucent in the center.

Nutritional Content

Per serving: 345 calories, 22g fat (3g saturated fat), 25g protein, 10g carbohydrates, 5g sugar, 3g fiber

2. Mushroom Black Bean Burritos

Ingredients:

100g cooked white rice

1 tablespoon oil

1 medium onion, sliced or diced

8 medium mushrooms, sliced or diced

2 cloves garlic, minced

2 teaspoons chili powder

1 teaspoon cumin powder

1 tablespoon tomato sauce

145g cooked black beans (or canned)

Black pepper

4 corn tortillas

150g shredded cheddar cheese

1 tablespoon chopped pickled jalapenos

1 tablespoon chopped cilantro

3 tablespoons sour cream (or plain yogurt)

Toppings (optional): diced tomatoes, diced red onion, black olives, cilantro, chopped jalapenos, diced avocado

Instructions:

Cook the rice.

Meanwhile, in a large skillet, heat oil, add onion and mushrooms. Cook for about 5 minutes until slightly softened, then add garlic, chili powder, cumin powder, and tomato sauce. Cook for another 5 minutes, stirring frequently.

Add black beans and cooked rice. Mix well.

Place in a tortilla, then place 1/4 of the rice mixture in the center. Top with 1/4 shredded cheese. Fold the two sides of the tortilla inward, then rotate 90° and fold the other side to completely wrap the tortilla.

Repeat with the remaining tortillas, rice, and cheese, then place the rolled burritos on a baking sheet.

In a small bowl, mix chopped jalapenos, cilantro, and sour cream. Season with salt and pepper, and mix well.

Spread sour cream mixture on the 4 burritos, then spread it out. Bake at 190°C for 15-20 minutes, or until desired doneness. Top with toppings.

Nutritional Content

Per serving: 486 calories, 22g fat (10.7g saturated fat), 18.7g protein, 53g carbohydrates, 665mg sodium, 3g sugar, 5.4g fiber

3. Sha Zha Chicken and Rice Stew

Ingredients:

8 pieces of whole chicken legs (with skin on)

1 tablespoon vinegar

2 teaspoons Sha Zha sauce

About 1/2 teaspoon cumin powder

About 1/2 teaspoon garlic powder

3 tablespoons olive oil

1 small onion, chopped

3 cloves garlic, minced

8 sprigs of cilantro

5 green onions, chopped

2 teaspoons granulated sugar

1 teaspoon tomato paste

2 cups long-grain white rice

4 cups water

1 chicken broth cube

Salt to taste (about 2 teaspoons)

Instructions:

Marinate the chicken legs with vinegar, Sha Zha sauce, cumin powder, and garlic powder for 10 minutes.

Heat oil in a medium-sized pot, then sear the chicken legs on both sides until browned (about 5 minutes). Remove and set aside.

In the same pot, add onion, garlic, cilantro, green onions, sugar, and tomato paste. Cook for about 3 minutes, stirring frequently.

Add rice, mix well, and cook for 1 minute.

Add water, chicken broth cube (ensure it dissolves well), and remaining seasonings.

Bring to a boil, then reduce heat and cover. Cook for 20 minutes without opening the lid. Remove the lid and stir to break up the chicken and ensure everything is mixed well.

Serve hot!

Nutritional Content

Per serving: 410 calories, 8g fat (2g saturated fat), 33.5g protein, 47g carbohydrates, 655mg sodium, 0.5g sugar, 1g fiber

4. Greek Chicken and Quinoa Salad

Ingredients:

1 cup cooked quinoa

2 tablespoons olive oil

1/2 red onion, thinly sliced

4 tablespoons lemon juice

Salt and pepper to taste

1 chicken breast, cut into 1/2-inch thick slices

1/4 cup fresh dill, chopped (optional)

8 cherry tomatoes, halved

1/2 cucumber, diced

3 cups baby spinach

8 oz crumbled feta cheese

Instructions:

Place cooked quinoa in a large bowl, then pour in 2 tablespoons of olive oil.

Meanwhile, in a bowl, combine red onion with 2 tablespoons lemon juice and a pinch of salt, and mix well.

Place chicken breast slices and stir into the mixed quinoa mixture.

Garnish with chopped dill if desired.

Serve immediately.

Nutritional Content

Per serving: 380 calories, 10g fat (1.5g saturated fat), 26g protein, 198mg sodium, 44g carbohydrates, 7g fiber

5. Pressure Cooker Chicken and Carrot Soup

Ingredients:

1 kg chicken (whole, with skin on)

1 tablespoon all-purpose flour

1 tablespoon olive oil

1 medium onion, chopped

4 cloves garlic, minced

8 sprigs of fresh thyme, leaves only

Salt and pepper to taste

1 bottle of beer (easy-open can)

1/2 medium pumpkin (about 1 kg), peeled, seeded, and diced

3 medium carrots, sliced

3 cups long-grain white rice

4 cups water

1 chicken broth cube

Instructions:

Place chicken in a medium-sized pressure cooker. Dust with flour.

Add olive oil and sear the chicken on both sides until browned (about 5 minutes). Remove and set aside.

In the same pressure cooker, add onion, garlic, thyme leaves, salt, and pepper. Cook for about 3 minutes, stirring frequently.

Add pumpkin, carrots, chicken broth, and rice. Mix well.