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 fashion 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 always characterized by raw fish cut into cubes. To this fish, you can add any other type of ingredient.
A low-calorie poke bowl
A diet of thinning can be around 1300-1500kcal daily. In this diet, the approximate estimate of calories at each meal and dinner can be around 450-600 kcal. In these calories, we would include the 112kcal that would occupy the carbohydrates (rice, pasta, bread) the 180kcal of the protein (legumes, meat, fish, eggs) and the 160kcal of the healthy fats. So our poke bowls will stick to this diet of about 1300-1500 kcal daily.
How to prepare a poke bowl for weight loss?
1. We prepare a large vegetable base
You should never miss a vegetable base, whether raw or cooked that makeup half the dish. The vegetables have great nutritional power, are rich in vitamins, minerals, antioxidants and fiber that will make this poke bowl sate us. The amount of this vegetable base may be unlimited, but a standard serving could be 200-300g of raw vegetables.
2. We add a small portion of complex carbohydrates.
These hydrates will be our source of energy. In this diet of weight loss of between 1300-1500 kcal daily, it would suffice to include in our food about 50-90g of rice or cooked wholemeal pasta, quinoa or cuscus or 60-130g in cooked legume.
3. Our plate is completed with the third basic nutrient: protein.
The protein can be provided with legumes, meat, fish, shellfish, eggs or derivatives. The protein will help us increase the satiating power of our poke bowl.
4. We incorporate a small flat portion.
We can provide this portion of healthy fat in the form of 10g of olive oil, 80g of avocado or 15g 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
- Poke vegan tofu bowl
Prepare the vegetable base of the poke bowl with about 250g of mixed lettuce leaves, cucumber, red onion, raw mushrooms, and carrot. We add healthy fat with a little avocado. 70g of cooked quinoa provides the carbohydrate. 100g of raw tofu, marinated or cooked on the grill, incorporate the protein.
We prepare the sauce with sherry vinegar, fresh basil, and salt.
2. Poke bowl of tuna
The vegetable base is prepared with about 250g of spinach leaves, tomato, purple 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 to the raw, to grind or marinate previously.
For the sauce, we would mix skimmed yogurt with cucumber, fresh basil, salt, and olive oil, which would provide a healthy portion of fat to the dish.
3. Poke bowl of salmon
Prepare the vegetable base of approximately 250g with a few leaves of mixed lettuce, tomato, purple onion, boiled broccoli, spirals of zucchini and mango. Nuts provide healthy fats. We add the carbohydrate with about 100gr of cooked lentils. 150g of salmon will provide the protein. The salmon can be put raw, smoked, marked on the griddle or marinated in soy.
We prepare the sauce with 2 tablespoons of sherry vinegar, 1/2 lemon squeezed, salt, fresh basil and chopped garlic.