The vegetable soup is the staple food o the GM diet chart for weight loss that can be consumed on all days of the diet except for day 1. There are a few other recipes such as baked fish and chicken that are included in the non-vegetarian version if the GM diet. Here, we have presented all the important recipes of the seven days diet chart in one place for your convenience.
1. Soup Recipe
Soups are undoubtedly the healthiest of all foods which is low in calories, oil free and enriched with the nutrition vegetables and spices. Check out this easy and simple mixed vegetable soup recipe that you can prepare on all days of the GM diet. It is one of the best diet soup recipes that can also be included in other weight loss diets.
1 bell pepper
3 to 4 mushrooms
2 to 3 cauliflower florets
4 green beans
Enough water to submerge all vegetables/ Chicken stock
Wash peel and chop all the vegetables. Add all the vegetables into a pressure cooked and pour enough water so that all the vegetables are submerged, sprinkle some salt. If you are non-vegetarian then you can use chicken stock instead of water. Put on the lead and cook till 1 whistle. Switch off the stove and let the steam escape on its own. Now, open the lid, pout the soup in a bowl, sprinkle a pinch of black pepper and lemon juice on it and enjoy.
2. Sprouts Recipe
Lentils and beans are an amazing vegetarian source of protein and fiber and sprouts are the healthiest forms of enjoying them. The health benefits of bean sprouts need no new emphasis. In this recipe we have explained how to make sprouts and prepare a tasty and healthy sprout salad.
Method of Sprouting
Take the amount of beans or lentils you want to sprout and keep it in a bowl, wash it thoroughly 3 to 4 times and transfer it to a dry bowl. Pour some water over the beans/lentils and let it soak overnight, discard the excess water the next morning and transfer the swelled beans/lentils into a clean muslin cloth. Tie the corners of the cloth together ant the center and keep it aside for 10 hours. After 10 hours open the muslin cloth and you will notice the sprouts coming out. So, now that we know the exact method of sprouting let us check out how to make sprouts salad.
1 cup of sprouts of your choice
1 tablespoon finely chopped onions
1 tablespoon finely chopped tomatoes
1 green chilli finely chopped
Few mint and coriander leaves chopped
Pinch of salt
Put all the ingredients except salt, mint and coriander leaves and lemon juice in a glass ball and mix thoroughly, sprinkle the salt and coriander and mint leave from top; drizzle the lemon juice and mix it once again.
3. Palak Paneer Recipe
You can include spinach in your soup as well as palak paneer in order to enjoy a low-calorie healthy and tasty food with the brown rice. But in order to include it in the GM diet routine, it is necessary to make the palak paneer oil free.
Spinach 1 to 2 cups
Paneer or Cottage cheese – 200 grams cubed
Onions – 1 medium
Garlic – 2 cloves crushed
Ginger – 1/2 inch
Shahjeera 1/4th teaspoon
Garam masala – 1 teaspoon
Red chilli powder – 1 teaspoon
Cumin Powder – 1 teaspoon
Coriander Powder – 1 teaspoon
Salt to taste
Turmeric – 1/4th teaspoon
Clean the spinach and blanch it in boiling water for 3 minutes and then put it in a bowl full of ice-cold water for 5 minutes. Drain the leaves and keep aside. In a dry pan add 1 teaspoon of olive oil and sauté the onions, ginger and garlic. Pour the onion mixture and spinach leaves in a grinder and grind them to from a fine paste. Now, in a non-stick pan toss the paneer cubes till they turn slightly brown. Again brush some oil on the non-stick pan, add the onion and spinach mixture, dry masala powders, shahjeera, salt and simmer for a few minutes, add the sautéed paneer cubes, simmer for few minutes and enjoy hot with brown rice.
4. Boiled Chicken Recipe
What better way to load up on high quality proteins on days 5, 6 and 7 of the diet than with delicious and light boiled chicken? This is one of the simplest boiled chicken recipes for all those non-vegetarian weight watchers who have craved the tasted of meat for the first four days of the 7 Days GM diet.
3 to 4 lb. chicken
1 large onion chopped
1 tablespoon of whole peppercorn
2 garlic cloves diced
2 bay leaves
1 teaspoon of dried parsley flakes
2 teaspoon of salt
Wash the chicken toughly with water and place it in a large pot with lid. Add enough water so that it completely covers the chicken; add all the other ingredients into the water, put on the lead and start boiling. Set the lid at an angle so that the steam can escape from the pot. Reduce the heat and continue to boil for 1 to 1 hour 30 minutes. Add more water if needed. Remove the chicken form the pot once the meat starts coming apart from the bones. Enjoy the boiled chicken on days 5, 6 and 7 of the diet, strain and stock the broth in the fridge which can be used to prepare the mixed vegetable soup.
5. Baked Fish Recipe
Fish is another amazing source of high quality proteins, healthy fats and omega 3 fatty acids that is a good potion for those who don’t like eating chicken on all the last 3 days of the diet. This is one of the easiest recipes for baked fish that required very few ingredients and can be prepared in a jiffy.
3 to 4 fish fillets
1 tablespoon of olive oil
1 teaspoon of onion paste
1/4th teaspoon of black pepper powder
1 tablespoon of lemon juice
2 tablespoon of chopped coriander
Preheat the oven to 325 degrees F or 165 degrees C. In a small bowl add the onion paste, black pepper powder, lemon juice and chopped coriander. Dip all the filets in this mixture and arrange on a baking tray coated with olive oil. Bake for 20 minutes in the oven or till the fish flakes easily.