Losing weight does not mean having to follow a monotonous diet and that is why in this article we want to share recipes that adapt a trendy dish like the poke bowl to a weight loss diet.
But, ¿ what a poke bowl? . The poke bowl is a traditional dish of Hawaiian cuisine that is characterized by always including raw fish cut into cubes. To this fish, you can add any other type of ingredient.
A low calorie poke bowl
A weight loss diet can be around 1300-1500kcal per day . In this diet, the approximate estimate of calories at each lunch and dinner can be around 450-600 kcal. In these calories we would include the 112kcal that carbohydrates (rice, pasta, bread) would occupy, the 180kcal of protein (legumes, meat, fish, eggs) and the 160kcal of healthy fats. So our pokebowls will stick to this diet of about 1300-1500 kcal per day .
How to prepare a poke bowl for weight loss?
- We prepare a great vegetable base
You should never miss a vegetable base, whether raw or cooked that makes up half of the plate. Vegetables have great nutritional power, they are rich in vitamins, minerals, antioxidants and fiber that will make this pokebowl satisfy us. The amount of this vegetable base can be unlimited, but a standard serving could be 200-300g of raw vegetables.
- We add a small portion of complex carbohydrates.
These hydrates will be our source of energy. In this weight loss diet of between 1300-1500 kcal per day, it would be enough to include in our food about 50-90g of cooked rice or whole wheat pasta, quinoa or couscous or 60-130g of cooked legume.
- Our plate is completed with the third basic nutrient: protein.
The protein can be provided with legumes, meat, fish, shellfish, eggs or derivatives. Protein will help us increase the satiating power of our poke bowl.
- We incorporate a small portion of fat.
We can provide this portion of healthy fat in the form of 10g of olive oil, 80g of avocado or 15g of nuts. It is especially important to control the amount of this fat portion in cases of weight loss because they are especially caloric foods.
Finally … can you add sauces? Of course! Although you have to be careful with the sauces that tend to be added because they tend to be very caloric, as you can see in the recipes created by the dietitian-nutritionist of Alimmenta Adriana Oroz .
Poke bowls recipes for weight loss
Vegan tofu poke bowl
We prepare the vegetable base of the poke bowl with about 250g of mixed lettuce leaves, cucumber, red onion, raw mushrooms and carrots. The healthy fat is added with a little avocado. 70g of cooked quinoa provides the carbohydrate. 100g of raw, marinated or grilled tofu incorporates the protein.
We prepare the sauce with sherry vinegar, fresh basil and salt.
Tuna poke bowl
We prepare the vegetable base with about 250g of spinach leaves, tomato, red onion, radishes and zucchini spirals. We add the carbohydrate with 70g of cooked brown rice and the protein with 150g of fresh tuna that we can add raw, grill or marinate previously.
For the sauce, we would mix skimmed yogurt with cucumber, fresh basil, salt and olive oil, which would add the portion of healthy fat to the dish.
Salmon poke bowl
We will prepare the vegetable base of approximately 250g with some mixed lettuce leaves, tomato, red onion, boiled broccoli, zucchini spirals and mango. A few nuts provide healthy fats. We add the carbohydrate with about 100g of cooked lentils. 150g of salmon will provide the protein. The salmon can be put raw, smoked, marked on the grill or marinated in soybeans.
The sauce is prepared with 2 tablespoons of sherry vinegar, 1/2 squeezed lemon, salt, fresh basil and minced garlic.