Tuesday 8 December 2020

31 Healthy Meals That Boost Your Metabolism for Weight Loss

 For as much information there is on weight loss, metabolism is still a topic that can cause confusion for many people. Your metabolism is the sum of all of the chemical processes in your body.

Backed Tomato

The metabolic rate is the number of calories that are burned when your body goes through all of the processes of your metabolism. Having a higher metabolic rate (a.k.a having a faster metabolism) means your body is burning more calories even when you are at rest.

So, does that mean it is possible to be bringing calories by eating food without ever setting foot inside of a gym? Follow along with these metabolism-boosting recipes to make your next meal work for you.



Plant-Based Matcha Mint Smoothie

matcha mint smoothie garnished with mint
Carlene Thomas/Eat This, Not That!

Start your morning with matcha. Research has shown that epigallocatechin gallate (EGCG) in matcha can breakdown fat and block the formation of belly-fat cells. EGCG in matcha is significantly greater than the amount in most store-bought green tea. 


Honey-Mustard Glazed Salmon With Roasted Asparagus

Low-calorie honey-mustard salmon with roasted asparagus
Mitch Mandel and Thomas MacDonald

Vitamin D is essential to preserving the muscles that keep your metabolism chugging along. Salmon is a fantastic source of vitamin D, with 90% of your recommended daily value (400 IU) in a 3.5-ounce serving. 


Chocolate-Coconut-Banana Smoothie

Chocolate coconut banana smoothie
Jason Donnelly

High levels of stress can release hormones that can slow your metabolism. The flavonoids in cocoa can help alleviate stress and keep these hormones in check. When choosing chocolate, look for high-quality dark chocolate for the best impact. 


Plant-Based Whole Grain Pancakes With Cashew Butter

whole grain plant based pancake stack
Carlene Thomas/Eat This, Not That!

Whole grains for the win. Compared to over-processed products, whole grains require more energy from your body to break them down and process them. 


Eggs and Bacon Breakfast Tacos

breakfast tacos recipe on a plate
Kiersten Hickman/Eat This, Not That!

Start your morning with protein. Protein burns twice as many calories as your body processes it compared to fat or carbohydrates. As if you needed a reason to start your day with eggs and bacon, now you can officially say that these protein-heavy staples are good for your metabolism. 


Seared Ginger-Cumin Swordfish With Blueberry-Avocado Salsa

seared ginger cumin swordfish with blueberry avocado salsa
Waterbury Publications, Inc.

Blueberries are a key anti-inflammatory food. Researchers have found that anti-inflammatory foods are some of the best choices to jumpstart your metabolism. 


Blood Orange Beet Smoothie

blood orange beet smoothie with oranges
Carlene Thomas/Eat This, Not That!

Beets are another anti-inflammatory food. With a smoothie like this to start your morning, your body will be at peak productivity throughout the day and burning calories with your boosted metabolism. Besides, who doesn't like a delicious smoothie in the morning? 


Golden Milk Chia Pudding

keto golden milk chia pudding
Beth Lipton/ Eat This, Not That!

Chia seeds are a nutrient-dense source of healthy fats and fiber. That combination makes for a powerful inflammation-fighting, metabolism-boosting superfood. This versatile recipe is the perfect meal for weight loss, and it fits perfectly into a vegan or keto way of eating. 


Grilled Pork Tenderloin With Pineapple Salsa

Pork tenderloin with grilled pineapple salsa
Mitch Mandel and Thomas MacDonald

Bromelain is an enzyme that acts as a meat tenderizer and a long-lasting anti-inflammatory. Pineapple is a powerful source of bromelain, meaning that it helps contribute to a boosted metabolism. While many people think of pineapple as a food you can fit in for breakfast or snack, with this recipe, you can make it work for dinner too. 


10-Minute Baked Eggs With Mushroom and Spinach

Baked eggs with mushroom and spinach
Mitch Mandel and Thomas MacDonald

Eggs are a great source of protein, which serves as a natural way to boost your metabolism. Combine that with inflammation-attacking spinach, and you have a breakfast made for weight loss. 


Steak With Garlic Gravy

Healthy poor man's steak with garlicky gravy 
Mitch Mandel and Thomas MacDonald

Allicin, which is naturally found in garlic, has been found to boost heart health and promote a strong metabolism. The benefits can be found through the anti-inflammation nature of the ingredient. With this recipe, the benefits of garlic are top-notch, but the flavor isn't sacrificed whatsoever. 


Fresh Fruit and Cream Tart

spring fruit and cream tart slices with strawberries, pineapple, kiwi, and blueberries
Waterbury Publications, Inc.

Almonds are a gift to healthy eaters everywhere. The monosaturated fats in almonds help to regulate the feeling of hunger and keep you feeling full. Overall, incorporating these into your meals can help you eat less, feel better, and boost your metabolism. They are versatile enough to eat as a snack on their own or add them to other recipes. 


Whipped Coffee

whipped coffee with three different flavors
Kiersten Hickman/Eat This, Not That!

Stay on-trend and boost your metabolism with this Instagram-friendly whipped coffee recipe. Drinking coffee can help boost your average metabolic rate. And, making it pretty enough to post is just an added bonus. 


Hearty Turkey Chili

Serious gluten-free chili
Mitch Mandel and Thomas MacDonald

Beans are packed with protein and fiber, a winning combination if you are looking to boost your metabolism. Even if you aren't a huge fan of beans, mixing them into chili is a great way to incorporate them into your diet without even noticing. 


Eggs in Purgatory

Healthy eggs in purgatory
Mitch Mandel and Thomas MacDonald

Healthy eaters looking to boost their metabolism should look to eggs as a great way to get in your daily protein goals without sacrificing any flavor. And if you think eggs have to be boring, look no further than this recipe for a way to mix it up. 


Protein Muffin

protein muffins on a cooling rack
Kiersten Hickman/Eat This, Not That!

Let's face it: Sometimes we are just really busy. It is okay! We all get that way. But, even at your busiest, it is important not to forget about your metabolism. This recipe for protein-packed muffins can be prepared in advance to grab and go for a boost of healthy protein even when you are on the go. 


Lemon-Pepper Salmon Jerky

lemon pepper salmon jerky
Carlene Thomas/Eat This, Not That!

The benefits that salmon has on your metabolism can't be overstated. The anti-inflammation properties of salmon can help to promote thyroid health which regulates your metabolic rate. 


Simmered Lentils

Lentils in bowl

Think that eating to boost your metabolism has to be expensive? Think again. This recipe for simmered lentils is as good for you as it is for your wallet. Lentils are an excellent source of iron. Iron is a key factor in maintaining your metabolic health. 


Raspberry-Peach Swirled Smoothie

Waterbury Publications, Inc.

Alcohol is okay as an every-once-in-a-while treat but indulging on a regular basis can slow your metabolism. Healthy smoothies can be a great alternative to alcohol when you are looking for something to sip on with friends. 


Yogurt Parfait

Vegetarian yogurt parfait
Mitch Mandel and Thomas MacDonald

Probiotics in yogurt can help support gut health, which, in turn, is good for your metabolism. Yogurt can also be a good source of calcium and protein, which will help you stay full for longer. 


Avocado-Crab Salad

Healthy avocado-crab salad
Mitch Mandel and Thomas MacDonald

Avocado is another great source of monosaturated fats that supports mitochondrial health and a strong metabolism. Incorporate more into your diet to feel full and satisfied while enjoying delicious food. 


Broccoli-Cheese Eggs in a Mug

broccoli cheese eggs in mugs with forks
Waterbury Publications, Inc.

Is there anything broccoli can't do? We've long known broccoli can be part of a healthy diet, but did you know it can also boost your metabolism? The calcium and vitamin C in broccoli partner to help boost metabolism. 


Cranberry Mustard Mini Tuna Melts

Cranberry mustard mini tuna melts
Waterbury Publicatons, Inc.

Feel the burn of… mustard. Not only does mustard have a distinct flavor, but it also can help contribute to a healthy waistline. Add in a little mustard to your diet to boost your metabolism with unique recipes like this. 


Tandoori Chicken Skewers With Spicy Cucumber Raita

tandoori chicken skewers with lemon slices on pita

Not only will spicy foods help keep your meal planning interesting, but it also will help keep your metabolism running strong. Capsaicin, a compound that makes spicy foods taste, well, spicy, has been found to be good for your metabolic rate. So, don't pass on those peppers! 


Pickled Cucumber Salad

pickled cucumber onion salad

Vinegar, which is a key ingredient in pickles, helps to turn on genes that release fat-busting proteins. Incorporating more pickles and vinegar into your diet can help you to lose weight and keep your metabolism moving. 


Pan Burger With Fried Egg

pan burgers fried egg special sauce
Waterbury Publications, Inc.

For many years, people thought the egg white was the key to weight loss. More recent research, however, suggests that eating the entire egg with the yolk can be most beneficial to your metabolism. 


Chocolate Pudding With Olive Oil and Sea Salt

Chocolate pudding with olive oil and sea salt
Mitch Mandel and Thomas MacDonald

The monosaturated fats in olive oil can help your body burn more calories. In addition to cooking with olive oil, you can find other creative ways to incorporate it into your diet. Consider this pudding recipe that pairs the metabolism-boosting oil with chocolate and sea salt. 


Grilled Buffalo Chicken and Blue Cheese Sandwich

healthy buffalo chicken and blue cheese sandwich
Mitch Mandel and Thomas MacDonald

Think that cheese can only be good for gaining weight? Think again. Cheese can be an excellent source of calcium and healthy foods that help keep you feel full for longer. Pair cheese with a healthy protein, like the grilled chicken in this recipe, for a complete metabolism-friendly meal. 


Teriyaki Pork Chops With Sautéed Apples

Paleo teriyaki pork chop with apple
Mitch Mandel and Thomas MacDonald

An apple a day keeps your metabolism healthy. That is the old saying, right? Well, even if it isn't, there is some truth to apples being a fantastic way to prevent metabolic disease. This low-calorie, high-fiber food is a great addition to your diet. 


Veggie Scramble With Mushrooms, Spinach and Goat Cheese

Vegetarian shiitake, spinach & goat cheese scramble
Mitch Mandel and Thomas MacDonald

Start your day with a protein-packed breakfast. While breakfast itself may not help to boost metabolism, as previously thought, starting your day with protein can help to keep you full for longer which will stop you from overeating later on in the day. Look for a recipe with fiber, protein, and fat, like this one, to get the most out of your morning meal. 


Tuna Burger With Wasabi Mayo

Asian tuna burgers with wasabi mayo
Mitch Mandel and Thomas MacDonald

Get in your daily dose of fatty acid and healthy omega-3 with tuna. This protein-packed option delivers on the flavor without sacrificing any of the metabolism-boosting benefits.

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