A man who lost 100 pounds shared 3 easy recipes that helped him lose weight and keep it off (2024)

In high school, Xavier lost 100 pounds but gained the weight back a few years later because his methods were "unsustainable," he told BI. "I was kind of falling victim to that toxic diet culture," he said.

Xavier's experience chimes with that of many who have struggled to keep weight off long-term: restrictive diets don't work.

A 2021 article in the Journal of Obesity and Metabolic Syndrome said the long-term effectiveness of diets such as keto and high-protein is not known, and there is no single best strategy for weight management. "The best diet for weight management is one that can be maintained in the long term," it said.

This time around, Xavier focused on eating a balanced diet while remaining in a calorie deficit, and it worked. "My mindset started shifting because I'm like, I'm getting older, I need to be healthy. It isn't just about looks and being thin," he said.

He shared three recipes from his upcoming cookbook "The Rebel Diet."

Nichola Ludlam-Raine, a dietitian and author of "How Not To Eat Ultra-Processed," said the recipes sound delicious, offer a variety of plant-based ingredients, and are rich in protein and healthy fats. They "are essential for muscle maintenance during a fat loss phase and help promote a feeling of fullness," she told BI.

She suggested, however, that the recipes might benefit from adding whole grains or slow-release carbohydrates, such as quinoa, brown rice, or wholemeal pasta, to the dishes to make them even more satiating.

Turkey eggplant lasagna

Prep time: 20 minutes

Cook time: 50 minutes

Makes: 6 servings

Serving size: one slice

Nutrition per serving:

Calories: 410

Total fat: 25g

Total carbohydrate: 19g

Protein: 30g

Ingredients:

• 2 medium eggplants
• ½ tsp salt
• ½ tsp black pepper
• Olive oil cooking spray
• 1 large shallot
• 2 garlic cloves, minced
• 1lb 94%-lean ground turkey
• ½ tsp dried oregano
• ½ tsp paprika
• ½ tsp chili powder
• 1 24oz jar marinara sauce
• 2 cups shredded reduced-fat mozzarella

Method:

1. Cut the eggplants lengthwise into ½-inch slices (you'll need about 12). Lay the slices on paper towels and sprinkle each slice with salt. Allow to sit for 15 minutes and then pat any remaining moisture from the slices with paper towels.

2. Preheat the oven to 400 degrees Fahrenheit. Lightly spray an 8x12-inch baking dish with olive oil cooking spray and set aside.

3. Season the eggplant with the salt and pepper, then spray lightly with olive oil cooking spray. Preheat a large skillet over medium-high heat. Working in batches, add the eggplant slices to the skillet and cook for about three minutes or until browned, flipping the slices halfway through the cooking process to ensure both sides are cooked, and the slices are slightly browned on both sides. Set aside.

4. Lightly coat the same skillet with additional olive oil cooking spray and then add the sliced shallot and garlic. Sauté for two minutes and then add the ground turkey. Season with the oregano, paprika, and chili powder, stir, then add marinara sauce and stir again. Continue cooking until the turkey is fully cooked, about 12 minutes, using a wooden spoon to break up the meat as it cooks.

5. Add a layer of eggplant slices (about 4) in the bottom of the prepared baking dish. Top with a layer of meat sauce and then a layer of the shredded mozzarella, about ⅓ of each. Add another layer of eggplant, and then top with another layer of meat sauce and a layer of mozzarella. Top with a final layer of eggplant slices and the remaining mozzarella. Bake for 35 minutes or until the cheese is bubbly and lightly browned. Cut into six equal-size servings.

6. Store any leftovers in an airtight container in the fridge for up to four days.

Chicken fajita-stuffed bell peppers

Prep time: 15 minutes

Cook time: 45 minutes

Makes: two servings

Serving size: four halves

Nutrition per serving:

Calories: 558

Total fat: 21g

Total carbohydrate: 1g

Protein: 63g

Ingredients:

• 1 tbsp olive oil
• 1 medium yellow onion, diced
• 1lb boneless chicken breast, diced into bite-size pieces
• 1 tbsp chicken bouillon granules
• 2 tbsp chili powder
• 1 tsp cumin
• 1 tbsp garlic powder
• 1 tsp paprika
• ½ tsp salt
• 1 tsp black pepper
• 2 large red bell peppers, cut in half lengthwise, seeds and membranes removed
• 2 large yellow bell peppers, cut in half lengthwise, seeds and membranes removed
• ¾ cup shredded reduced-fat cheddar cheese
• 4-5 tbsp finely chopped fresh cilantro

Method:

1. Preheat the oven to 375 degrees Fahrenheit. Line a baking sheet with parchment paper.

2. Add the olive oil to a large skillet over medium heat. When the oil is hot, add the onion and sauté for two to three minutes.

3. Add the diced chicken breast, bouillon, chili powder, cumin, garlic powder, paprika, salt, and pepper. Stir to combine, reduce the heat to low, cover, and allow to cook for about 15 to 20 minutes or until cooked thoroughly.

4. Place the bell pepper halves on the prepared baking sheet. Fill each pepper half with the chicken mixture, then top each half with ½ tablespoons of shredded cheese. Bake for 20 minutes or until the cheese is lightly browned. Serve fresh out of the oven, topped with a sprinkling of cilantro.

5. Store any leftovers in an airtight container in the fridge for up to four days.

Chicken-avocado lettuce cups

Prep time: 10 minutes

Cook time: none

Makes: six cups

Serving size: three cups

Nutrition per serving:

Calories: 481

Total fat: 25g

Total carbohydrate: 15g

Protein: 50g

Ingredients:

• 1 head Bibb lettuce
• 2 large avocados
• 2 skinless rotisserie chicken breasts, chopped
• Juice of 1 lime
• ½ cup fresh cilantro, chopped
• ½ large red onion, diced
• 1 tbsp garlic powder, plus more to taste
• 1 tsp salt, plus more to taste
• 1 tsp black pepper, plus more to taste

Method:

1. Tear off six lettuce leaves to create the "cups." Rinse and dry the leaves.

2. Add the avocados to a large bowl and mash until smooth. Add the chicken, lime juice, cilantro, onion, garlic powder, salt, and pepper. Mix well to combine, then taste and add additional garlic powder, salt, and pepper if desired.

3. Spoon ½ cup of the chicken salad into a lettuce cup. Repeat with the remaining ingredients.
4. Store any leftovers in an airtight container in the fridge for up to four days.