Fast and Easy One-Pan Meals for Weight Loss
Hey there, weight loss warriors! Welcome to Natural Weight Loss Hub, where we believe in the power of wholesome, nutrient-dense foods to support your weight loss journey. For many women over 30, losing weight can feel like an uphill battle. But what if we told you that the key to successful, lasting weight loss lies not in deprivation, but in enjoying delicious, satisfying meals? Today, we’re sharing some easy-to-make, high-fiber, low-calorie meal ideas. One-Pan Roasted Vegetables with Tofu or Lemon Herb Chicken with Brussels Sprouts.
Let food be thy medicine and medicine be thy food.
– Hippocrates
The Power of Nutrient-Dense Meals
The one-pan meals in this post are nutrient-dense meals. That means they’re packed with vitamins, minerals, and other nutrients that your body needs to function optimally. These nutrients help balance your hormones, boost your metabolism, and improve your overall health. Eating nutrient-dense foods can help you feel fuller for longer, reduce cravings, and provide the energy you need to stay active throughout the day.
The Magic of One-Pan Meals
One-pan meals are a game-changer for busy women. They are quick to prepare, require minimal cleanup, and can be incredibly versatile. By combining lean proteins, fiber-rich vegetables, and healthy fats, one-pan meals can support weight loss by providing balanced nutrition in every bite. Take a look at these two delicious, nutrient-dense, one-pan meal ideas below.
Lemon Herb Chicken with Brussels Sprouts
Enjoy tender chicken breasts marinated in lemon and herbs, paired with roasted Brussels sprouts. This high-fiber, low-calorie meal is both satisfying and nutritious.
One-Pan Wonder: Lemon Herb Chicken & Roasted Brussels Sprouts
Short on time but still craving a delicious and nutritious meal that supports your weight loss goals? Try One-Pan Lemon Herb Chicken & Roasted Brussels Sprouts!
View recipeShowcase Recipe:
One-Pan Roasted Vegetables with Tofu
This simple yet flavorful dish combines colorful vegetables with protein-packed tofu, all roasted to perfection. It’s easy to prepare and perfect for a quick dinner.
Fascinating Food Fact
Tofu, also known as bean curd, has been a staple in Asian cuisine for over 2,000 years. It’s a great source of plant-based protein that also contains all 9 essential amino acids!
Ingredients
Ingredients
Roasted Vegetables
- 1 cup cherry tomatoes firm , halved
- 2 cups broccoli florets
- 1 red bell pepper, chopped
- 1 yellow bell pepper, chopped
- 1 cup zucchini, sliced
- 1 red onion, cut in wedges
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- 1 teaspoon garlic powder
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon smoked paprika
- 1 teaspoon salt
- 1/2 teaspoon pepper
Tofu
- 1 block (14 oz) tofu, drained, cubed and pressed
- 2 tablespoons soy sauce, (or tamari for gluten-free)
- 1 tablespoon sesame oil
- 1 tablespoon pure maple syrup
- 1 teaspoon sriracha, (optional for heat)
Instructions
Instructions
- 1
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper for easier cleanup if desired.
Prepare Tofu
- 1
Cut the pressed tofu into 1-inch cubes.
- 2
In a mixing bowl, combine soy sauce, sesame oil, maple syrup, and sriracha (if using). Add the tofu cubes and gently toss to coat. Let it marinate while you prepare the vegetables.
Prepare Vegetables
- 1
In a large mixing bowl, combine the bell peppers, zucchini, red onion, cherry tomatoes, and broccoli florets.
- 2
Drizzle with olive oil and sprinkle with garlic powder, dried oregano, dried thyme, salt, balsamic vinegar, and black pepper. Toss to coat evenly.
Assemble and Roast
- 1
Spread the vegetables evenly on the baking sheet.
- 2
Arrange the marinated tofu cubes on top of the vegetables.
- 3
Roast in the preheated oven for 25-30 minutes, or until the vegetables are tender and slightly caramelized, and the tofu is golden and crispy around the edges. Stir halfway through to ensure even cooking.
Serve
- 1
Remove from the oven and let cool slightly.
- 2
Serve the roasted vegetables and tofu warm, either as a standalone dish or over a bed of quinoa, rice, or your favorite grain.
Equipment
Equipment
- Baking sheet
- Parchment paper (optional)
- Mixing bowls
- Measuring spoons
- Knife
- Cutting board
Notes
Notes
Difficulty Level: Easy
Total Servings: 4
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Bonus Tip
* Feel free to swap out vegetables based on your preferences or what’s in season.
* For extra flavor, sprinkle with fresh herbs like parsley or cilantro before serving.
Nutrition
Nutrition
| Calories | 240kcal |
| Carbohydrates | 20g |
| Fiber | 5g |
| Protein | 12g |
| Sodium | 650mg |
| Sugar | 6g |
Important Takeaways: One-Pan Roasted Vegetables with Tofu
There you have it, weight loss warriors! Two nutrient-dense one-pan recipes to help you on your weight loss journey. By incorporating delicious, easy-to-make meals into your diet like One Pan Lemon Chicken and One-Pan Roasted Vegetables with Tofu, you can enjoy the process of weight loss without feeling deprived.
Be sure to check-out some of our other delicious, waistline-friendly recipes that are high in nutrition, bursting with flavor, and just plain FUN to eat! Let’s embark on this journey together. Here’s to a vibrant, healthier you!
Ready to take Your Weight Loss to the Next Level?
Did you get inspired by this post to take your weight loss & healthy eating to the next level?
Subscribe to our Newsletter below & get a FREE copy of our Effortless Gourmet: 5-Day Kickstart Meal Plan, packed with delicious, easy-to-follow meals and snacks. Plus, clever swaps and portion control guidance. Unlock Your 5-Day Kickstart to Effortless Weight Loss. Download yours Now!
Until next time… Stay Fabulous!
Important Note: The content provided on this website is for informational purposes only and has not been approved by the Food and Drug Administration. Always consult a healthcare professional before making changes to your diet or taking new supplements.
