Hello again, many times in the past, I had associated a healthy diet with food items and choices that tastes bland and at times, seem boring. I often find myself asking, where is the joy in life if I were to eat such boring food items on a daily basis. Yet, my urge to eat healthy and lose weight and keep it off remains strong. It was a DILEMMA!

However, the answer to being able to enjoy great tasting and healthy food is really simple, I would break it down into the following three categories, abbreviated as “PDF”:

(1) P: Portion size – A big component of being able to sustain your weight is highly related to how much your eat. Being capable of controlling your portion size is crucial. Tips to help you feel full: Drink a glass of water before meal, and after a few bites, drink a mouthful of water; Learn to enjoy your food, really focus on what you are eating, the texture, the different tastes that blends together. (Avoid multi-tasking when eating, watching YouTube videos or doing something else when eating tends to distract you and may even pull you away from the feeling of fullness.

(2) D: Discipline – Discipline is crucial to sustain weight loss on a long term as well. Have you ever been in the situation which you muscled all the energy and focus you have to eat healthy for three weeks, only to falter and succumb to all temptations on the fourth week of the month? There is no surprise that you will regain all the weight and perhaps more than what you originally had in the first place. Sustaining long term weight loss takes effort, you have to work on it daily until it becomes a natural habit! Tips to have discipline with eating healthy each day: Nothing comes easy, but set up a strong “WHY” (Click here to read more about this), understand your reasons clearly and stick to your ultimate goals!

(3) F: Flexible – Be flexible with your daily diet, this does not mean for your to cheat on a daily basis. Rather, be flexible with the healthy food choices that you make. Mix it up, have chicken for one meal, beef or pork for the next, and switch it around over the week. Tip to keep your meals different each time: If you enjoy a particular type of meat, mix up the flavors! Which brings me nicely into the next section!

Here are 3 of my favorite recipes to cook up a healthy chicken meal, which is high in protein and low in carbohydrates. These are literally types of food that could keep you going on a daily basis and allow you to enjoy food while maintaining a healthy diet long term! It is delicious, easy-to-make, and you can eat it over a few days!

1. Roasted Honey Garlic Chicken


  • 6 chicken thighs
  • 4 cloves garlic (minced)
  • 1 tbs butter
  • 1 tbs brown sugar
  • 2 tbs honey
  • 1  tsp oregano
  • 1 tsp dried thyme leaves

Step-by-step instructions on how to put it all together:

  1. Preheat oven at 200C or 400F
  2. Melt butter in a skillet and sear the chicken thighs until golden brown
  3. Remove the chicken thighs and put in a bakeware 
  4. Remove excess oil in the skillet, stir fry  garlic for a while
  5. For the honey garlic sauce, add in brown sugar, honey, oregano, and thyme leaves, plus two tablespoon of water, bring to boil
  6. Turn off the stove, pour the sauce over the chicken thighs and put into the oven for 25mins

*tsp = Teaspoon; *tbs = Tablespoon

For the Asian flavor…

2. Ginger Chicken with Black Fungus


  • Chicken thigh or breast, cut into pieces 
  • Black fungus (the soft type)
  • Ginger, thinly sliced (young ginger, less spicy)
  • Green onion, cut into abt 1 1/2 inches long
  • Soy sauce
  • Dark soy sauce, a little to make into a darker coloured gravy
  • Salt, a little to taste
  • Cooking oil
  • Sesame oil, just a little for fragrance

Step-by-step instructions on how to put it all together:

  1. Pan fry ginger slices with cooking oils and sesame oil until just fragrant
  2. Add the chicken pieces and stir fry for a little while, then add soy sauce, dark soy sauce, and water (the amount depends on how much gravy or soup you would like to have)
  3. Let it boil and simmer until it reaches the tenderness of the chicken you would like to. Half way of simmering, add the black fungus into the pot. Add a bit of salt if the soup is a little bland 
  4. While it’s almost done, add the green onion to simmer until it’s done.

*tsp = Teaspoon; *tbs = Tablespoon

3. Baked Chicken Thighs with Italian Seasoning


  • 2 Chicken Thighs
  • 2 tsp Soy sauce or salt (depending on your choice of flavor) 
  • 1/2 tsp Black pepper
  • 1/2 tsp Italian seasoning

  Step-by-step instructions on how to put it all together:

  1. Marinate chicken thighs for at least an hour with soy sauce and black pepper
  2. Preheat oven at 375F
  3. Sprinkle Italian seasoning over the marinated chicken thighs before putting into the oven
  4. Bake chicken thighs for 25 mins

Variations with vegetables:

  • Lay your choice of vegetables (e.g. Green beans, asparagus, cauliflowers, broccoli etc.) on the baking tray before putting the marinated chicken on top.

*tsp = Teaspoon; *tbs = Tablespoon


There it is! A variety of flavorful chicken dishes that is high in protein and low in carbohydrates that can ease you through the week! It tastes great, is is easy to make, and it is fun for your entire family to enjoy together! If you have any other healthy chicken recipes that you would like to suggest and add it on to this list, please feel free to leave me a comment below OR send me an email with your recipe at merrell@sustainableweightlosshabits.com, Speak soon!

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