Guys, do you always worry about cooking being a hassle during your fat-loss journey? These 5 quick dishes I’ve put together don’t require complicated seasoning—just wash, chop, and cook fast! Each serving is 150-250 calories, packed with protein to keep you full. Tuck them into your fat-loss meal plan for daily flavor variety!

1. Pan-Seared Lemon Chicken Breast (10 Mins) | Tender, Low-Cal & Appetizing

Ingredients (1 serving):

1 chicken breast (≈120g), 1/4 lemon, a pinch of black pepper, a pinch of salt, 5ml olive oil

Instructions:

1. Pound the chicken breast with the back of a knife to tenderize (prevents shrinking while cooking). Make 2 slits on the surface, then season with salt and black pepper. Squeeze 1 tbsp lemon juice over it and marinate for 5 minutes.
2. Heat olive oil in a non-stick pan over medium-low heat. Add the chicken breast and fry for 3-4 minutes per side (a 1cm-thick breast will be fully cooked).
3. Turn off the heat, squeeze a little more lemon juice for extra flavor, slice, and serve with salad or mixed-grain rice—it’s perfect!

Fat-Loss Tip:

Worried the chicken will be dry? Add 1 tbsp unsweetened yogurt or 1g cornstarch when marinating. It locks in moisture to keep the meat tender, with almost no extra calories!

2. Silky Shrimp & Scrambled Eggs (8 Mins) | Tender, Double Protein

Ingredients (1 serving):

100g shrimp, 2 eggs, 1 tbsp chopped green onions, a pinch of salt, 10ml water, 3ml olive oil

Instructions:

1. Marinate shrimp in cooking wine for 3 minutes to remove fishiness. Blanch in boiling water for 30 seconds, then drain (don’t overcook—they’ll turn rubbery!).
2. Crack eggs into a bowl, add water and salt, then whisk well (water keeps eggs fluffy).
3. Heat olive oil in a pan over medium-low heat. Pour in the egg mixture. When the edges start to set, add the blanched shrimp. Gently stir with a spatula, then turn off the heat when the eggs are partially set (residual heat will fully cook them—avoids overcooking).
4. Sprinkle with chopped green onions and serve. It pairs great with whole-grain bread or as a side dish!

Time-Saver Hack:

Buy pre-peeled, deveined frozen shrimp—no thawing needed, just blanch directly. Saves 5 minutes of prep!

3. Cold Tofu Shreds with Spinach (12 Mins) | High-Fiber, Gut-Friendly & Refreshing

Ingredients (1 serving):

200g spinach, 50g dried tofu shreds, 1 tbsp minced garlic, 5ml light soy sauce, 3ml rice vinegar, 1ml sesame oil, a pinch of salt

Instructions:

1. Remove spinach roots, wash thoroughly, then blanch in boiling water for 1 minute (to remove oxalic acid). Drain, rinse with cold water, squeeze out excess moisture, and chop into sections.
2. Soak dried tofu shreds in warm water for 5 minutes, then squeeze dry.
3. Combine spinach, tofu shreds, and minced garlic in a bowl. Add light soy sauce, rice vinegar, salt, and sesame oil. Toss well and serve!

Calorie Note:

This whole dish is around 180 calories, with over 8g of dietary fiber. It’s super refreshing—perfect as a dinner side!

4. Air Fryer Bell Pepper & Chicken Skewers (15 Mins) | Oil-Free, Low-Salt & Great for Snacking

Ingredients (1 serving):

100g chicken breast (cut into 1cm cubes), 1/4 red bell pepper + 1/4 yellow bell pepper (cut into cubes), 1/4 onion (cut into cubes), a pinch of salt, a pinch of black pepper, 2 bamboo skewers (soak in water first to prevent burning)

Instructions:

1. Marinate chicken cubes in salt and black pepper for 5 minutes. Wash and drain bell pepper and onion cubes.
2. Thread chicken, bell peppers, and onion alternately onto skewers (4-5 chicken cubes per skewer, spaced with veggies).
3. Preheat the air fryer to 180°C (355°F) for 2 minutes. Place the skewers inside and air fry at 180°C for 8-10 minutes (flip once halfway).
4. Sprinkle with a little chili powder (optional) before serving. It’s low-oil, chewy, and works as a snack or lunch side!

Alternative for No Air Fryer:

Use a pan! Fry each side for 2 minutes, brushing 1 drop of olive oil to prevent sticking.

5. Tomato, Enoki Mushroom & Beef Roll Hot Pot (15 Mins) | Delicious, Low-Cal & Warming

Ingredients (1 serving):

80g beef rolls, 1 tomato, 1 small bunch enoki mushrooms (≈80g), a pinch of salt, 1 tbsp chopped green onions

Instructions:

1. Trim the roots of enoki mushrooms and wash. Score a cross on the tomato’s top, blanch in boiling water for 10 seconds to peel, then cut into small chunks.
2. Add beef rolls to cold water, pour in 1 tbsp cooking wine, and bring to a boil. Skim off the foam, then drain (removes excess fat).
3. Heat a pan (no oil needed), add tomato chunks, and sauté over medium-low heat until they release juice. Pour in half a bowl of water, bring to a boil, then add enoki mushrooms and cook for 3 minutes.
4. Finally, add the blanched beef rolls and cook for 1 minute until heated through. Season with salt, sprinkle with chopped green onions, and serve with the soup—it’s warming and low-cal!

Fat-Loss Key:

Choose “lean beef rolls” and blanch them to remove extra fat. The tomato’s natural sweetness means no extra sugar needed!

📌 Flexible Serving Suggestions:

1. Pair with staples: Serve these dishes with mixed-grain rice, buckwheat noodles, or steamed Chinese yam. For example, “Pan-Seared Lemon Chicken Breast + Mixed-Grain Rice + Cold Spinach with Tofu” makes a balanced lunch.
2. Prep ahead: On weekends, chop chicken breasts into portions and freeze, wash enoki mushrooms and drain—grab them directly on workdays to save 10 minutes.
3. Portion control tip: Use a fist-sized bowl for side dishes. 1 side + 1 staple + 1 protein = the perfect fat-loss portion!

Guys, if you have favorite ingredients (e.g., love fish, avoid beef) or want “vegetarian versions” of these quick dishes, drop a comment below—I’ll adjust the recipes for you right away!