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DIET MEAL RECIPE RECOMMENDATIONS

DIET MEAL RECIPE RECOMMENDATIONS

You may be one of those people who are worried that they’ll get fat immediately after a big meal at an event, or if you haven’t been exercising for a while… Even if you look after your meal portions, there may be times when the scale shows otherwise. That being said, simply reducing the amount of food you eat may not be enough for dieting. It may even backfire by reducing your muscle mass!

So today, we’ll be introducing healthy diet recipes that are high in protein and low in calories and sugar. That sounds way better than not eating, doesn’t it?!

THE DANGERS OF NOT EATING

Of course, if you don't eat food, you will lose weight quickly. If you spend about two days without drinking and eating, you will lose a few kilograms and your waist will become thinner, simply because your body is less hydrated.

If you eat less as it is, your body will go into energy saving mode. It will start to use your muscles as energy and your basal metabolism will decrease. This is what makes it hard to lose weight and burn body fat. The body in energy saving mode will surely rebound when you return to your normal eating habits. On top of that, it also reduces your concentration and endurance, which can hurt your future health.

We recommend cooking healthy meat dishes to prevent the “yo-yo” effect. Just be more mindful of what you eat, and refrain from consuming too much carbs and sugar.

3 CHICKEN BREAST RECIPES YOU WON’T GET TIRED OF!

Chicken breast is low-carb, zero sugar, and low fat, plus it’s packed with protein. It’s also relatively cheap! That’s what makes this meat such a great option for dieting. Here are some chicken breast recipes that you won’t get tired of.

GRILLED CHICKEN CAESAR SALAD (FOR 1-2 PEOPLE)

GRILLED CHICKEN CAESAR SALAD

Since you tend to eat less while you are on a diet, you may consume less vitamins and minerals. If you put chicken breast on a salad full of colorful vegetables, you will be satisfied with both nutrition and your stomach!

<INGREDIENTS>
  • 300g chicken breast
  • ★ 1/2 tsp sugar
  • ★ 1/2 tsp salt
  • 4 leaves lettuce
  • 1 avocado
  • 1/2 red bell pepper
  • 1/3 sliced onions
  • 3 tbsp grated cheese
  • ◆ 2 tbsp olive oil
  • ◆ 1 tbsp vinegar
  • ◆ 1/3 tsp salt
  • ◆ black pepper to taste

<DIRECTIONS>
  • 1.Cut the chicken breast into bite-sized pieces, season with the ingredients marked with a ★, then let it rest for about 5 mins.
  • 2.Cut the vegetables into bite-sized pieces and place in a salad bowl.
  • 3.Cook the chicken in a non-oiled frying pan, then place on top of the veggies.
  • 4.Mix the ingredients marked with a ◆ well, and drizzle over the salad. Sprinkle the grated cheese on top, and you’re done! Enjoy!


BOILED AND SEASONED CHICKEN BREAST (FOR 2 PEOPLE)

BOILED AND SEASONED CHICKEN

We recommend using the head of the radish, as that part is less spicy. In addition to not using oil, you can eat meat refreshingly with the sweetness and aroma of radish.

<INGREDIENTS>
  • 300g chicken breast
  • ★ 1/2 tsp sugar
  • ★ 1/2 tsp salt
  • 10cm radish
  • 50ml water
  • 2 stalks small chives, chopped
  • Ponzu as you like

<DIRECTIONS>
  • 1.Cut the chicken breast into thin slices, season with the ingredients marked with a ★, then let it rest for about 5 mins.
  • 2.Peel and grate the radish.
  • 3.Put grated radish and water in a small pot and bring to a boil, add the chicken and simmer until the color of the chicken changes.

  •  color of the chicken changes.

  • 4.Serve in a platter, then top with chives and ponzu sauce. Done!

GROUND CHICKEN & TOFU BURGER (FOR 3-4 PEOPLE)

TOFU BURGER

Make a healthier version of the classic Japanese-style hamburger steak. It’s light and healthy, but also very filling! You can avoid the excess carbs by removing the breadcrumbs from the classic recipe.

<INGREDIENTS>
  • ★ 300g ground chicken breast
  • ★ 200g firm tofu
  • ★ 1 egg
  • ★ 1/4 onion, finely chopped
  • ★ 1/2 tsp grated ginger
  • ★ 1 tsp miso
  • 1~ tbsp oil

<DIRECTIONS>
  • 1.Squeeze out the excess water from the tofu, taking care not to let it crumble.
  • 2.Mix together all the ingredients marked with a ★. When it’s sticky enough, shape into oval patties.
  • 3.Heat the oil in a frying pan over medium heat. Place the patties in, cover with a lid and cook for about 3 minutes or until the surface is browned. Once color has developed, flip it over, cover, and cook for another 3 minutes.

  • TOFU BURGER

  • 4.Season it as you like, and you’re done! Pro tip: soy sauce and ponzu are lower in sugar than other sauces or ketchup.

2 MORE DIET MEAT RECIPES THAT AREN’T CHICKEN!

Sure, chicken meat is a great low-carb meat option… but eating chicken everyday can get boring! Some meats other than chicken contains very little carbs, and if you choose a cut with less fat, you can create healthier dishes. Here are some beef and lamb recipes to get you started.

BEEF RIBEYE TAGLIATA (FOR 2 PEOPLE)

BEEF RIBEYE TAGLIATA

Tagliata is an Italian sliced grilled meat dish that can be eaten on its own or added as a topping to salad!

<INGREDIENTS>
  • 1 piece steak meat (250-300g)
  • Plenty of mizuna, onion slices, cherry tomatoes, broccoli, etc.
  • Dressing of your choice

<DIRECTIONS>
  • 1. Take the steak meat out of the fridge and let rest in room temperature for 30 mins.
  • 2. Cut the fat off. Cook both the meat and fat in a frying pan on medium heat. Cook for 2 mins. on each side. Remove from heat and wrap in aluminum foil. Let it rest for 10 mins. (For meat that’s about 1.5cm thick, increase the cooking times. Discard the fat after cooking!)
  • 3. Slice the meat into thin slices. Arrange the veggies on a plate and top with the sliced meat.
  • 4. Drizzle some dressing and enjoy!

LAMB AND KIMCHI STIR-FRY (FOR 3-4 PEOPLE)

LAMB AND KIMCHI STIR-FRY

With the natural saltiness and richness of kimchi, you can avoid over-seasoning this next dish! It’s got just the right amount of Capsaicin to help you burn fat! We recommend using kimchi that uses lactic acid fermentation. Live lactic acid bacteria can help regulate the intestinal environment to help with your diet!

<INGREDIENTS>
  • 300g lamb slices
  • 200g kimchi
  • 1 pack bean sprouts
  • 1/2 pack chives
  • 2 tbsp sesame oil
  • Soy sauce as you like

<DIRECTIONS>
  • 1. Heat the sesame oil in a pan at medium heat. Add the lamb and bean sprouts and fry until the color of the meat changes.
  • 2. Cut the chives into 2-3 cm-long pieces. Add the rest of the ingredients in the pan and cook until the kimchi is warm enough. Add soy sauce as you like, and you’re good!
  • AMB AND KIMCHI STIR-FRY

LET’S HAVE A MEATY DIET!

Being on a diet doesn’t mean cutting meat out! Just try to add a lot of vegetables to your meals and keep the carbs and sugar to a minimum. Good luck!

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