101 light and nutritious recipes so that sedentary lifestyle does not take its toll during quarantine


Although in the midst of the chaos we are experiencing it is hard to believe it, everything has its good side. The collective confinement is turning many into veritable beasts of the stove. Our archives are on fire and every day we notice how you distance yourself further from the precooked dishes to enter the fascinating world of home cooking.

So far, all great. However, it is very important to bear in mind at this time that the sedentary lifestyle of quarantine can take its toll and leave us with the odd extra kilo. These 101 light and nutritious recipes are our recommendations for you to take care of yourself and eat tasty and healthy while enjoying cooking.

Creams, soups and other spoon dishes

The temperatures typical of the time, so changeable, drive us crazy when it comes to cooking. Today the body asks for a good spoonful, but tomorrow we look for gazpachos and cold soups. We hope to cover all the needs that arise during the quarantine period with these proposals.

Lentils with fat-free vegetables
  • Lentils with fat-free vegetables
  • Light chicken broth
  • Basic carrot cream
  • White bean cream with paprika oil
  • Light vegetable soup with zucchini-squash noodles or spirals
  • Onion and apple curry cream

Light vegetable soup with zucchini-squash noodles or spirals
  • Essau cream with lentils, leek and onion
  • Gazpacho without bread
  • Salmorejo without bread
  • Cold cucumber and avocado cream
  • Vichyssoise without cream or butter

Salads and vegetables

Irremediably associated with a healthy, low-calorie diet, salads and vegetables are our best allies when it comes to healthy and healthy eating. But be careful with the choice of ingredients and, above all, with the dressings. We could fall into a trap and end up with a high calorie plate on the table. With these options we play it safe.

Broccoli Caesar Salad
  • Broccoli Caesar Salad
  • Escarole and caramelized pear salad
  • Sweet and sour chickpea salad
  • Grilled chicken salad with endive and pomegranate
  • Warm coriander lentil salad with prawns
  • False cauliflower tabbouleh

False cauliflower tabbouleh
  • Greek salad of spinach, goat cheese, orange and pistachios
  • Bean salad with watercress, cherry and belly
  • Cleansing salad with tahini dressing
  • Cucumber and yogurt salad
  • Light Couscous, Mango and Mint Salad

Aubergines stuffed with soy
  • Aubergines stuffed with soy
  • Artichokes in the microwave
  • Baked tandoori carrots with yogurt
  • Light baked potatoes
  • Zucchini, aubergine and tomato tart with brick dough
  • Roasted cherry tomatoes with yogurt sauce
  • Zucchini spirals with sesame vinaigrette
  • Roasted sweet potatoes in the microwave

Artichokes in the microwave
  • Roasted butternut squash with crispy broccoli, blueberries and almonds
  • Bimi with miso, ginger and black garlic
  • Coconut Spiced Broccoli Skillet
  • Zucchini ribbons with cockles
  • Baked Glazed Carrots and Radishes
  • Baked artichoke
  • Cauliflower couscous

Main dishes based on meat and poultry

In a healthy diet there is room for meat and poultry. By buying good quality, lean cuts and using the correct cooking techniques (broil, grill, steam, etc.), we can incorporate many recipes into our menus. It is important to forget about sausages and processed meats that we may like a lot, but light, what is said light, precisely they are not.

Hams or chicken thighs with lemon and rosemary
  • Hams or chicken thighs with lemon and rosemary
  • Baked chicken fajitas
  • Super Juicy Baked Chicken Breasts
  • Roasted ham with orange and rosemary
  • Roast beef round
  • Turkey paprika stew
  • Stewed rabbit with cider and rosemary
  • Lettuce bud tacos with spicy pork

Lettuce bud tacos with spicy pork
  • Microwave salted tenderloin with orange sauce
  • Garlic chicken breasts with paprika
  • Balsamic chicken breasts
  • Juicy Lime Chicken Breasts with Japanese Spices
  • Pork tenderloin with broad beans
  • Chicken skewers with paprika
  • Turkey sirloin in orange and mustard sauce

Main dishes based on fish and seafood

Like salads, fish and shellfish are perfect when looking to control calorie intake and eat lightly. Packed with nutrients and low in fat, white fish are the most recommended. Although, to a lesser extent, blue should also be included in our menus.

Sliced ​​hake in the microwave
  • Sliced ​​hake in the microwave
  • Grilled swordfish
  • Grilled octopus with spicy sauce
  • Low temperature baked salmon
  • Dorada a la marseilles
  • Low-temperature mullet loins
  • Hake al papillote with carrots, bimi and its cream

Mussels with marinara sauce
  • Grilled squid
  • Sea bass in salt
  • Hake tacos with tomato
  • Baked mackerel with roasted vegetables
  • Tuna tataki with ponzu sauce
  • Grilled monkfish skewers
  • Grilled turbot with light sauce
  • Mussels with marinara sauce

Legumes, eggs and more

With a spoon in times of cold and a fork when the heat is on, legumes must be present in our weekly menus. Their low fat content makes them a perfect food for light diets. And the same happens with the egg that, in moderation and cooked on the grill, scrambled, boiled, etc. is a great ally.

Greek style chickpeas
  • Greek-style baked chickpeas
  • Rice or rice beans stewed with vegetables
  • Creamy bean, vegetable and parmesan soup
  • Fabes with Clams
  • White beans with prawns
  • Sautéed pumpkin with chickpeas and yogurt and tahini dressing
  • Crispy chickpeas with fresh herbs
  • Chickpeas with squid in 20 minutes
  • Vegetarian lentil musaka
  • Rice with beans and artichokes

  • Mediterranean frittata
  • Shakshuka
  • Easy egg and tomato scramble
  • Baked Egg Stuffed Avocados
  • Pak choi stir fry with mushrooms and poached egg
  • Eggs in the nest in eggplant
  • Broad beans with bacon and quail eggs
  • Tear peas with poached egg and its broth
  • Scrambled eggs with sea urchins and asparagus
  • Lemon spaghetti
  • Pasta with creamy cauliflower sauce and crunchy Parmesan
  • Pasta with vegetable sauce

Tags:  Selection Desserts Recipes 

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