Weight Loss Meal-Prep | Quinoa Lentil Soup & Fruit Salad

I realized it’s been a while since I’ve last posted a recipe or meal plan. Truth be told I’ve fallen out of my Sunday meal-prep routine due to quite a busy schedule of late. With the long weekend coming up, I decided to revisit meal-prep and cook a couple of meals for Monday to Wednesday, so I don’t succumb to last minute food deliveries. Both meals are fairly simple as I’d be the only one eating them. Noor is abroad on a work trip all week–usually, this would sadden me but I could use some quiet this week to study for a professional exam next month!

Grr, don’t let me digress–back to meal-prep. Before I get into the recipes, let’s clarify what the “weight loss” in the title of this post means. It doesn’t mean starving or crazy “dieting” in anyway. For this post, it means a healthy way to lose the couple of kilos I’ve gained because of food deliveries and lack of exercise in the last incredibly busy couple of months. A couple of kilos here and there is business as usual for me, so don’t expect a weight loss transformation or any of that following this post. I just thought I’d share some of my tips with you in case you’re in a similar boat.

For this week, I prepared a simple low-calorie quinoa and lentil soup that I could have as my dinner and a fruit salad that I could enjoy chilled for lunch. Beware I’ll eat other foods as I desire but having these two items prepared will make sure I don’t impulsively order greasy takeout. And with that, let’s get into the recipes!

EASY PEASY FRUIT SALAD

With the weather warming up, I couldn’t think of a better lunch than a bowl of chilled summer fruit. This should be enough sustenance for me as long as I’ve breakfast in the morning and a mid-afternoon snack.

Servings 3 – 4

Ingredients

  • Apple 1
  • Pineapple 1 1/2 cups
  • Grapes 3/4 cup
  • Gala melon 1
  • Lime 1/2 (optional)

Method

  • Leave the grapes whole and chop all other fruit to bite-sized pieces.
  • Juice half of the lime over the fruit and mix well.

Tips

  • Refrigerate the salad and serve chilled.
  • When serving, you can add a banana.
  • Would also make a good breakfast with plain yogurt.
  • Combine with a boiled egg for a more wholesome lunch (both fruit salad and boiled egg pack well).
  • The lime will ensure the apples don’t brown too quickly.

LENTIL & QUINOA SOUP

Processed with VSCO with q5 preset
Processed with VSCO with q5 preset

The recipe for this soup is inspired by this Vegetable Lentil Quinoa Soup recipe on Carve Your Craving. Khushboo’s recipe is made in an instant pot whereas I made mine in a dutch oven on a stove. The soup comes together in about an hour and in one pot only. Yay to that! It’s an extremely versatile recipe that allows you to use lentils and vegetables of your choosing, so no need to stick by the rules here, folks!

Servings 4-5

Ingredients

  • Lentils 1/2 cup
  • Olive oil 1 tbsp
  • Onion 1
  • Garlic cloves (crushed) 3
  • Tomatoes 2
  • Carrots (in a jar) 1 1/2 cups
  • Celery stalks 4
  • Red chili powder 1 tsp
  • Turmeric powder 1/2 tsp
  • Cumin powder 1/2 tsp
  • Quinoa 1/2 cup

Method

  • Soak the lentils for at least an hour and rinse off.
  • Chop an onion and sauté in oil on medium low heat.
  • When the onion is translucent,  add the crushed garlic cloves and cook until fragrant.
  • Add vegetables, lentils and spices to the pot and mix well for a couple of minutes.
  • Pour 1 liter of water and cover when it has come to a boil. Let cook on medium low heat until the lentils have cooked.
  • Add quinoa into the pot and cover until cooked (about 10 minutes. If you would like the soup to be more runny, add extra water at this point.
  • Garnish with coriander and salt, enjoy!

Disclaimer: I’m not a dietician or nutritionist and this post doesn’t constitute professional advice. Food and eating habits are personal to everyone. This post only shares what works for me. 

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