Meal Planning For Healthy Weight Loss: Beef Keema Mince And Lentils Ragu

At Levity we believe that healthy eating doesn’t mean you have to eat the same thing everyday which is why we’ve teamed up with Mei Wan, a Registered Dietitian and Nutritionist to create recipes that are full of protein and fiber to support your weight loss journey. Mei works across a wide array of specialisms, such as sustainable weight management, type 2 diabetes remission, PCOS, (peri-)menopause and is passionate about helping people build sustainable healthy habits. Here, we’ve included two of her recipes, one for Beef Keema Mince and one for Lentils Ragu - both perfect for the winter months when you’re craving a healthy, hearty meal that can be easily prepared on a weeknight.

Beef Keema Mince

This delicious curry uses lean beef as a source of protein to help you feel full and maintain muscle mass. It’s served with basmati brown rice which provides complex carbohydrates to help increase your fiber intake and support digestive health. It also includes nutrient-dense vegetables like tomatoes, onion, carrot ensuring you get essential vitamins and minerals without consuming excess calories. See the macronutrient profile (for one person) below to align this with your daily calorie deficit and protein target. 

Calories 361 | Protein 39g | Carbs 27g | Fat 8g

Ingredients list

5.3 oz lean beef mince (5% fat or less)

0.9 oz (about 2 tablespoons) basmati brown rice, uncooked

3 oz (about 1/2 cup) tomatoes, chopped

0.7 oz (about 2 tablespoons) onion, diced

4.2 oz (about 1 cup) carrot, chopped

2 teaspoons tomato puree

1 garlic clove, crushed

1-inch piece fresh ginger, finely chopped

1 teaspoon curry powder

Beef or vegetable stock (using ½ a low salt stock cube)

Big squeeze of fresh lime juice (optional)

0.35 oz (about 1 tablespoon) fresh coriander, chopped (optional)

Directions

1. Cook the basmati brown rice according to package instructions. Drain and set aside.
2. Heat a generous drizzle of olive oil in a spacious pan over medium heat.
3. Gently sauté a finely chopped onion until it softens and becomes translucent, taking on a golden hue.
4. Introduce the minced beef to the pan and cook for 3-4 minutes, breaking it up into small pieces as it cooks. Brown the beef evenly for a rich depth of flavor.
5. Add a colourful medley of diced carrots, tomatoes, garlic, and ginger.
6. Let the flavors develop for a few minutes, stirring occasionally to ensure even cooking.
7. Stir in a flavorful combination of vegetable stock cube, tomato purée, and curry powder.
8. Adjust the amount of curry powder to your preferred level of spice.
9. Measure out 150ml of cold water and pour it into the pan.
10. Reduce the heat to low and let the mixture simmer gently for 10-12 minutes, allowing the flavors to meld and intensify.
11. Stir occasionally to prevent sticking and ensure even cooking.

Tips and serving suggestions

• Stir in a generous amount of fresh coriander for a burst of aroma.
• Squeeze a wedge of fresh lime over the beef keema for a bright, citrusy zing.
• Serve it with a side of fluffy brown rice.
• For a spicier version, add a pinch of red chili powder or chopped fresh chili peppers.
• For a milder flavor, omit the chili peppers or reduce the amount of curry powder.
• Adjust the cooking time based on your preferred texture for the beef keema.

Lentils Ragu

This vegetarian Lentils Ragu is full of plant-based protein, fiber and vegetables like onion, carrot, courgette, mushrooms, bell pepper provide flavour while also supporting healthy digestion. The pumpkin seeds provide a small amount of healthy fat to keep things balanced as well as a crunchy texture. See the macronutrient profile (for one person) below to align this with your daily calorie deficit and protein target.

Calories 383 | Protein 19g | Carbs 40g | Fat 12g

Ingredients list

1 clove garlic

1.4 oz (about 1/4 cup) onion

2.5 oz (about 1/2 cup) carrot

1 low salt vegetarian stock cube

2 heaped teaspoons oregano

1.4 oz (about 1/4 cup) zucchini 

3.5 oz (about 1/2 cup) mushrooms

3.5 oz (about 1/2 cup) puy lentils

3.5 oz (about 1/2 cup) tinned chopped tomatoes

1 teaspoon rapeseed oil (canola oil)

2.8 oz (about 1/2 cup) bell pepper

Black pepper to taste

1 tablespoon tomato puree

1 tablespoon pumpkin seeds

Directions

1. Heat a drizzle of rapeseed oil in a pan over medium heat.
2. Gently sauté the diced onion until it softens and becomes translucent.
3. Add the minced garlic and cook for an additional minute, until fragrant.
4. Stir in the diced carrot, bell pepper, courgette, and mushrooms.
5. Cook for a few minutes, until the vegetables soften.
6. Sprinkle the oregano and crumbled vegetarian stock cube over the vegetables.
7. Stir in the tinned chopped tomatoes and tomato purée.
8. Season with a pinch of salt and pepper to taste.
9. Add the rinsed puy lentils to the pan.
10. Pour in enough low salt vegetarian stock to cover the lentils.
11. Bring to a simmer, then reduce the heat and let the mixture simmer for 20-25 minutes, or until the lentils are tender.

Tips and serving suggestions

• Stir in the pumpkin seeds for a nutty crunch.
• Optional, serve the lentil ragu with your favourite pasta or rice (not included in the macronutrient profile).

Haven’t started your weight loss journey yet?

Levity’s weight loss program combines weight loss injections along with a balanced diet and exercise to help you keep weight off in the long term. Learn more about what we offer here.