Green Tea Recipes
Meal Plan Menu For Dieters

Healthy low-calorie green tea recipes for dieters. Adding teas to your cooking really does spice things up!

Tea is not just a tasty beverage. When incorporated into a sensible eating plan, it can actually help increase weight loss.

If you are trying to shed a few pounds, why not try out my tea-based diet plan? Believe me, by the time you finish working your way through those ice cream recipes, you’ll need it! I’ll show you how to cook delicious green tea-based meals. You won’t feel deprived, and you’ll even get dessert!

Here’s how it works…Drink your favorite tea as often as you can throughout the day. Don’t add sugar or milk-just plain tea. Tea of all varieties revs up your metabolism and suppresses your appetite, so you’ll burn calories faster and won’t want to overeat.

Of course, you do still have to make healthy food choices. Don’t starve yourself, but do limit your calories. To maximize the benefit you get from drinking tea, try to incorporate it into as many meals as possible.

Cooking with tea not only enhances its benefits, it also adds a new dimension of flavor to many different foods. To help you get started, here’s a sample tea diet meal plan complete with easy-to-follow green tea recipes.

Main Course




Dessert: Choose 1:

Who says you can’t have dessert on a diet? Have your cake and eat it, too with these luscious healthy recipes!


Apples, Grapes, Carrot sticks, other raw fruits and vegetables…and tea, of course!

Green Tea Recipes #1:
Chai Tea Oatmeal


green-tea-recipes1/2 cup water

1/2 cup 2% low-fat milk

1 black tea bag

1 tablespoon honey

1/8 teaspoon ground cinnamon

1/8 teaspoon ground cardamom

1/16 teaspoon ground cloves

1/16 teaspoon ground ginger

1 pinch nutmeg

1/2 cup instant oats

How to make

Step 1. Bring water and milk to a boil in a medium-sized pot on the stove.

Step 2. Add the tea bag and the spices. Turn the heat off, and allow the tea to steep for 5 minutes.

Step 3. Remove the tea bag and bring the liquid in the pot back to a boil.

Step 4. Add the instant oats, remove from heat and stir.

Green tea recipes nutrition:
283 Calories, 5.1 grams of fat.

Green Tea Recipes #2:
Wild Mushroom Soup with Spinach


Soup is great diet food because it is low in calories but still fills you up. In this delicious soup, hearty Irish breakfast tea provides a perfect accompaniment to the earthy flavor of the mushrooms. Fat-free sour cream adds richness without guilt. For best results, use a good quality bouillon paste, not those salty cubes!


Makes 4 servings

1 onion, chopped

1 stalk celery, sliced thin

3 garlic cloves, minced

1 carrot, sliced thin

1 (8 ounce) package white button mushrooms, thinly sliced

1 (8 ounce) package shiitake mushrooms, thinly sliced

2 tablespoons extra virgin olive oil

1 tablespoon butter

8 cups water 2 tablespoons concentrated soup base (chicken vegetable or beef)

2 bags black tea

1 teaspoon chopped fresh thyme 1 bay leaf

2 1/2 cups egg noodles

2 1/2 cups frozen spinach

1 (8 ounce) carton nonfat sour cream

¼ chopped fresh parsley

fresh ground pepper

How to make

Step 1. In a large pot on the stove, melt butter and olive together over medium high-heat.

Step 2. Add onions, celery and garlic and sauté for 5 minutes or until onions are translucent and soft.

Step 3. Add mushrooms, and sauté for another 5 minutes or until they are browned and soft.

Step 4. Add water, soup base, bay leaf, thyme and tea bags and bring to a boil.

Step 5. Allow to simmer for 7-8 minutes, and then remove the tea bags.

Step 6. Simmer for another 10 minutes. Add the noodles.

Step 7. Simmer for 10 more minutes or until noodles are soft.

Step 8. Add the sour cream and stir.

Step 9. Serve topped with freshly ground pepper and parsley and accompanied by whole wheat crackers.

Green tea recipes nutrition per serving:
325 calories, 12.6 grams of fat

Green Tea Recipes #3:
Mushroom and Earl Grey Risotto with Brown Rice

A healthier version of an Italian classic!

Makes 8 servings


1 onion, chopped

2 garlic cloves, minced

2 tablespoons olive oil

8 ounces fresh mushrooms, chopped

2 1/4 cups brown rice

2 1/2 cups chicken broth

2 cups brewed earl grey tea

How to make

Step 1. Pour the olive oil into the bottom of a large pot. Sauté the onion and garlic together until the onions are translucent.

Step 2. Add the mushrooms, and continue sautéing until they are soft.

Step 3. Meanwhile, it a separate pot, combine the broth and the tea and heat until bubbly.

Step 4. Once the mushrooms have softened, add the rice to the pot with the vegetables. Stir until the rice is coated with the olive oil from the pan. Then add 2 cups of liquid and stir until it is almost entirely absorbed.

Step 5. Once the liquid in the pot has almost completely absorbed, add another cup of the broth/tea mixture and stir some more.

Step 6. Repeat this process for the next 30 minutes, adding 1 cup of the broth/tea mixture each time.

Step 7. Good risotto requires patience, but on the plus side, making it will burn some calories and strengthen your arms! It is important not to get impatient and dump all the liquid in there at once. As tempting as that may be, if you give in your risotto won't have the delicious characteristic texture.

Step 8. Once all the broth has been used up, sample the risotto. Add more liquid if the rice is not completely cooked yet. If it is done, season with salt and pepper to taste.

Green tea recipes nutrition per serving:
247 calories, 5.4 grams of fat

Green Tea Recipes #4:
Green Tea Roasted Chicken and Vegetables


Makes 4 servings

4 boneless skinless chicken breasts

1/2 teaspoon sea salt

1/2 teaspoon black pepper

1 cup brewed black tea

1/2 cup chicken broth

1 1/2 teaspoons fresh rosemary, minced

1 teaspoon fresh thyme, chopped

1 tablespoon fresh sage, chopped

2 garlic cloves, minced

1 teaspoon lemon zest

1 tablespoon olive oil

1 red bell pepper, sliced thin

1 onion, sliced thin

1 cup sugar snap pea

1 cup carrot, cut into thin matchstick-sized pieces

How to make

Step 1. Preheat oven to 350 degrees. Arrange the vegetables in the bottom of a large baking dish. Drizzle with olive oil.

Step 2. In a small bowl, combine garlic, herbs, lemon zest, salt and pepper and ½ teaspoon green tea from the teabag into a paste. Rub this mixture into the chicken breasts. Place the chicken breasts in the baking dish.

Step 3. Combine broth and brewed tea and pour over chicken and vegetables. Cover the baking dish and stick it into the oven.

Step 4. Roast for 30-35 minutes, or until chicken is no longer pink in the middle and vegetables are tender.

Step 5. Serve pan juices over chicken and vegetables.

Green tea recipes nutrition per serving:
211 calories, 5.4 grams of fat.

Green Tea Recipes #5:
Green Tea Angel Food Cake with Blackberry Sauce


Makes 16 servings

1 cup all-purpose flour

3/4 cup sugar

2 tablespoons sugar

12 large egg whites

1 1/2 teaspoons cream of tartar

1/4 teaspoon salt

3/4 cup sugar

1 1/2 teaspoons vanilla

1/2 teaspoon almond extract

4 teaspoons green tea powder

2 tablespoons hot water

1/2 cup powdered sugar

1 (12 ounce) bag frozen blackberries

1 teaspoon lemon juice

2 tablespoons honey

How to make

Step 1. Preheat oven to 375°F.

Step 2. Sift the flour and the sugar together into a large mixing bowl. Set the flour/sugar mixture aside for now.

Step 3. Place the green tea powder in a small bowl and pour the hot water over it. Add almond and vanilla extracts and set it aside, too.

Step 4. In a large mixing bowl, beat the egg whites, cream of tartar and salt together with a hand mixer until soft peaks form.

Step 5. While continuing to beat the egg whites, slowly add the second 3/4 cup of sugar. Continue to beat on high until stiff peaks form.

Step 6. Reduce speed to low, and slowly add flour and the green tea, vanilla and almond mixture.

Step 7. Spoon into an ungreased angel food cake pan.

Step 8. Bake 30-35 minutes or until top springs back when touched lightly with finger.

Step 9. Allow to cool completely.

Step 10. Turn cake over onto serving plate and gently remove pan from pan, using a knife if necessary.

To make blackberry sauce:

Step 1. Pour the blackberries into medium-sized pot on the stove.

Step 2. Add water, honey and lemon juice.

Step 3. Turn heat up to medium-high and bring the mixture to a boil.

Step 4. Turn the heat down to low and simmer until mixture thickens and blackberries start to break down.

Step 5. Serve on top of the angel food cake.

Green tea recipes nutrition per serving:
158 calories, less than 1 gram of fat

Green Tea Recipes #6:
Green Tea and Chocolate Sorbet


Makes 4 servings

1 cup cocoa

1/4 cup Splenda sugar substitute

1/2 cup sugar

2 1/2 cups water

1 teaspoon vanilla extract

2 green tea bags

How to make

Step 1. Pour the water into a medium-sized pot and bring it to a boil.

Step 2. Remove from heat, add the green tea bags, and let them steep for 5 minutes.

Step 3. Take the tea bags out, and add the cocoa, sugar, and Splenda.

Step 4. Heat on medium-high heat until the mixture returns to a boil.

Step 5. Add the vanilla and chill in the refrigerator.

Step 6. Freeze in ice cream maker according to manufacturer’s instructions.

Green tea recipes nutrition per serving:
179 calories, 2 grams of fat.


Do you speak Spanish? Written by my friend Michelle, contains lot of great information on weightloss, diets and exercises. Well worth a visit.

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