Dt. Natasha Mohan
Dietitian Natasha Mohan is one of the most influential and renowned nutritionist and dietitian, with over 3 Million Followers on YouTube and 200+ Million Views and with 10+ Years of Experience. Dietitian Natasha Mohan is a transformation expert, Motivational Speaker and Lifestyle Expert. She has touched million of lives. She specializes in Therapeutic Diets Like, PCOS/PCOD, Thyroid, Diabetes, Cholesterol, Blood pressure, and other lifestyle disorder.
Table of Contents
Grilled chicken and zucchini for weight loss
Introduction A Simple, Healthy Weight-Loss Meal
Grilled chicken with zucchini is the best and balanced meal to include in diet plan for weight loss because it is light, high in protein and also it has low carbohydrates which can help you in your weight loss journey. This meal will help you to repair your muscles after workout and heavy exercise and also boost your digestion, to keep you full for a longer period of time.
This meal is simple and perfect for lunch as well as dinner which makes it highly versatile.
Why Grilled Chicken and Zucchini Are Perfect for Weight Loss
Grilled Chicken and zucchini for weight loss is perfect for weight loss because it has protein which help you to build lean muscles, fiber which keep you full for longer period of time. It also helps you boost your metabolism, reduce craving and provide nutrients to your body.
This meal has low calorie vegetables which help your body to get nutrients without any extra calories to your body. This meal has the right balance of protein, antioxidants, fiber and vitamins which make it best for your weight loss journey.
Ingredients You’ll Need
- 1 large chicken breast
- 1 zucchini
- 1 tbsp olive oil
- 1 tsp garlic
- 1 tbsp lemon juice
- Salt and black pepper
Optional:
- You can add ½ tsp paprika or oregano
- You can take chilli flakes for a mild spicy
Vegetarian Alternatives:
If you want a vegetarian alternative, then you can replace chicken with paneer which is best protein alternative for vegetarian.
Methods
- You should take a bowl then mix the olive oil, lemon juice, garlic, salt, pepper and herbs.
- After that add the chicken breast with zucchini slices in bowl and coat them.
- Then marinate it for 20 minutes because it helps to absorb the flavours.
- After that you should preheat the grill pan on medium flame.
- Then you can grill the chicken for 5 minutes on each side because then it gets golden brown in colour and perfectly cooked.
- You should grill the zucchini slices for 2 minute per side.
- You should avoid soggy zucchini.
- You can use pan, Oven and air fryer as cooking methods for grilled chicken and zucchini.
Nutritional value and benefits of grilled chicken and zucchini
Approx nutrition
- 400 kcal calories in 100 gram of serving.
- You will get 40g of protein
- You will get 15g of fat
- You will get 8g of carbohydrates
- You will get 4g of fibre
These are some Health Benefits which will you get after eating this meal
- This meal has protein which will help you to repair your muscle and boosts your metabolism.
- It has fiber which will help you to boost your digestion and keep you full for longer period of time.
- This meal will provide you vitamin C, potassium and antioxidants.
- This meal is low in calories, and it is very important aspect in your weight management and weight loss journey.
Best pairing and serving suggestion
- For better pairing you can add quinoa salad with brown rice and roasted sweet potatoes.
- You can add dips like Greek yogurt dressing, mint chutney or lemon and garlic sauce which taste good.
- You should take as a post-workout meal which help in your muscle recovery or as a light dinner which help you in your weight loss journey.
Mistake to eliminate
- You should avoid using too much oil in your meal.
- You should not skip marination because it will help to enhances flavour and tenderness in the meal.
- You should not overcook chicken because it will ruin the meal.
- You should avoid heavy sauces because it makes problem in your weight loss journey.
Two Delicious Recipes of grilled chicken
1. Grilled Chicken with Zucchini and Lemon Garlic Marinade
Ingredients
- 1 chicken breast
- ½ zucchini
- 1 tbsp olive oil
- 1 tbsp lemon juice
- 1 tsp garlic
- Salt and pepper
Method
- Marinate the chicken and zucchini with olive oil, lemon juice and lastly add some salt and pepper and let it rest for 20 minutes so it can absorb all ingredients.
- Chicken and zucchini lose aroma after grilling which look golden brown.
- Serve it hot with some curd and don’t you know but it is low calorie chicken meals.
Why it works:
It’s clean, refreshing and satisfying and it has protein and low fat which help to boost your metabolism.
2. Salad bowl of Grilled chicken and zucchini
Ingredients:
- 1 chicken breast
- ½ cup sautéed zucchini
- spinach leaves
- 1 medium size tomatoes
- 1 tsp olive oil
- 1 tbsp lemon juice
Method
- You need to toss your veggies in a bowl.
- Then add chicken and zucchini in it.
- After that mix with olive oil and juice.
- You should mix it gently and for weight loss we need protein rich meals for weight loss.
Why it’s great:
It is perfect lunch if you want to loss weight with a delicious meal.
Lifestyle Tips for Better Weight Management
- You should hydrate yourself because it helps to boost your digestion and keep you full for longer period of time.
- You should do some physical activity like 30-minute walk which help your overall wellness.
- You should eat slowly
- Take proper rest and maintain your sleep cycle by reducing screen time which can help to get control over crave.
Yes, for grilling we require little oil that doesn’t focuses on reducing fat and calories while fried chicken absorbs oil, by adding excess calories that slow weight loss.
Absolutely! It is very low in calories and high in fiber which help to reduce digestive issue like bloating, gas and constipation around belly area.
Yes, but for grilling you require non – stick pan, oven and air fryer to achieve better result and for better nutrients absorption you need to cook it on medium heat.
Weight is not only dependent on your diet but also how your lifestyle is going. And best time to eat grilled chicken is before and after workout because at that time our body require more energy and power to lift.
By simply adding fresh herbs, lemon, garlic, and mild spices instead of creamy sauces and butter.
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