Healthy Diet Options For Weight Loss

Lifeway Helios Kefir Nonfat Original

Weight loss meal options |weight loss diet |weight loss meals

Kefir is 99 percent lactose-free, making it a great yogurt alternative for those with lactose intolerance. This tangy drinkable yogurt is easy to eat on the go and is loaded with 16 grams of protein. Whether or not you can handle dairy, throw it into your shopping cart to mix up your morning routine!

Quick And Easy Mongolian Beef

Directions:

  • Cover the flank steak with cornstarch, making sure each piece is covered. Set aside.
  • Heat the canola oil in a large skillet over medium-high heat. Once the oil is hot, add the flank steak to the frying pan in a single layer, making sure that the pieces are not touching. Cook for 1-2 minutes per side until each side is browned. Cook in batches until all the flank steak is cooked. Set aside.
  • Add sliced yellow onion, whites of green onions, garlic, and ginger to the skillet and stir fry for about 3 minutes, until the onions are slightly softened but still have a little crunch. Add soy sauce, water, hoisin sauce, and brown sugar and stir. Add steak back to the pan along with the green parts of the onions. Remove from heat and serve.
  • Per serving: 303 calories, 13 g fat , 26 g protein, 20 g carb, 670 mg sodium, 11 g sugars, 1 g fiber

    Recipe courtesy of My Forking Life.

    Red Bell Pepper With Guacamole

    The combo of red bell peppers and guac gives you plenty of nutrients that help keep you feeling full for hours.

    Although all bell peppers are nutritious, red varieties are particularly high in antioxidants. On the other hand, guacamole is a rich source of healthy fats, fiber, vitamins A, B, and C, and minerals like phosphorus and potassium .

    Pairing 1 large red bell pepper with 3 ounces of guacamole combines the best of both foods while keeping this snacks calorie count under 200 (

    Plain Greek yogurt and berries make a delicious, nutrient-dense snack.

    Greek yogurt is high in protein, and berries are one of the best sources of antioxidants around .

    Add a mixture of differently colored berries to your yogurt to get an array of nutrients and a mix of their sweet and tart flavors.

    Apples and peanut butter are a match made in heaven both nutritionally and flavor-wise.

    On one hand, apples are a fiber-rich fruit. On the other hand, peanuts provide healthy fats, plant-based protein, and fiber pretty much all of the filling nutrients you should look for in a snack .

    Note that many store-bought peanut butter brands contain added sugars and oils. Check the ingredient list and choose one that only contains peanuts and salt.

    17 ).

    Pairing cottage cheese with fruit complements the cheeses protein and fat content with the fruits fiber, resulting in a sweet, creamy, and filling snack.

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    Calorie Indian Weight Loss Diet Chart Plan Tips

    A lot can be spoken about what goes into an ideal diet chart. However, ones nutritional requirement varies based on various factors. It could change depending on gender, for example, male dietary requirements vary from that of a female.

    Geography can play a role as well, with North Indian diets being largely different from South Indian ones. So, here meal preferences come into play since the consumption of food by a vegetarian or a vegan differ largely from that by a non-vegetarian.

    However, we have put together a diet plan ideal for weight loss with Indian food. This 7 day diet plan also known as a 1200 calorie diet plan is a sample, and should not be followed by any individual without consulting a nutritionist.

    Paleo Chicken And Broccoli Stir

    Ally

    Calories: 209

    Throw this quick and easy-to-make chicken and broccoli stir-fry over a bed of cauliflower rice and check having a tasty lunch off of your to-do list today.

    Calories: 310

    This lemony/citrusy chicken can be prepped using only a few ingredients, and most of them are already in your fridge and pantry. To dress this chicken, you’ll need ingredients like lemon zest, olive oil, and garlic.

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    Baby Carrots With Everything Hummus

    Carrots and hummus are a great snack as-is, but adding a sprinkle of everything bagel seasoning will make your taste buds extra happy.

    Make it: Sprinkle 1 teaspoon of everything bagel seasoning on top of 1/4 cup of regular hummus. Eat with 1 cup of baby carrots.

    Per serving: 236 calories, 12 g fat , 27 g carbs, 12 g sugar, 416 mg sodium, 10 g fiber, 6 g protein

    Best Foods For Weight Loss According To Science

    EMMIE SATRAZEMIS, RD, CSSD September 9, 2020

    The truth is, there is no single food that will make or break your weight loss goals, nor is there any one type of weight loss diet we should all be on. However, figuring out how to add some nutritional balance to your approach may help make the process feel a bit easier – and potentially improve your health in the long run.

    The best foods for weight loss include options that are high in nutrition and low in calories – supporting good health and helping you stick to your calorie limit. Other great options are foods that help reduce hunger or cravings, helping to keep you on track. These include options that are rich in heart-healthy fats, protein, and fiber, along with options that are basically calorie-free!

    Heres your go-to guide for finding the best weight loss foods to stack your plate with.

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    Healthy Greek Chicken And Farro Salad

    • 12 oz boneless, skinless chicken breasts, sliced ½ inch thick
    • 1/4 cup fresh dill, chopped
    • 8 oz grape tomatoes, halved
    • 1/2 seedless cucumber, cut into ½-inch pieces
    • 3 oz baby arugula
    • 3 oz feta, crumbled

    Directions:

    1. Cook farro per package directions, then drain, transfer to a large bowl, and toss with 1 Tbsp oil.2. Meanwhile, in a bowl, toss onion with 2 Tbsp lemon juice and a pinch of salt. Let sit, tossing twice. 3. Heat remaining Tbsp oil in a large skillet on medium-high. Season chicken with ¼ tsp each salt and pepper and cook until golden brown, 8 to 10 minutes. 4. Remove the skillet from heat and stir in remaining 2 Tbsp lemon juice. 5. Add chicken and any juices to farro along with dill, tomatoes, cucumber, and onion toss to combine. Fold in arugula and feta.

    Per serving: 380 calories, 10 g fat , 26 g protein, 198 mg sodium, 44 g carb, 4 g sugar , 7 g fiber

    How To Prepare And Eat Collard Greens

    FAST FOOD DIET: Healthy Drive Through Options for Weight Loss

    Although commonly served cooked, collard greens can also be enjoyed raw.

    They have a mild flavor thats less bitter than that of kale. Like kale, they contain a tough stem and center rib that many people prefer to remove before eating.

    Theyre easy to enjoy fresh in salads, slaws, smoothies, sandwiches, or wraps. Additionally, chop or shred them and add them to soups, stews, omelets, and casseroles to increase the nutrient density of your recipes. They can also be sautéed and enjoyed as a side dish.

    Here are some other tasty ways to add collard greens to your diet:

    • sauté them with oil or butter along with herbs, spices, or minced garlic
    • chop them and add them to a scrambled egg mixture
    • pulse them with toasted nuts, Parmesan cheese, olive oil, garlic, and salt to make pesto
    • toss a few leaves with olive oil, a squeeze of lemon, and a pinch of salt
    • slice them to use as a pizza topping with fresh mozzarella and tomatoes
    • add a few chopped leaves to homemade chili or stew
    • chop and mix them into a pot of brown rice with red pepper flakes and paprika
    • blend them with herbs like parsley and cilantro, olive oil, garlic, and lemon juice to make salad dressing
    • roast leaves with olive oil and salt for an alternative to fried potato chips
    • boil and simmer them in well-seasoned broth with meat for added flavor

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    Organic Valley Grassmilk 100% Grass

    When you can, splurge for a grass-fed yogurt like this new tub from Organic Valley. Grass-fed cows provide more omega-3 fatty acids and two to five times more conjugated linoleic acid than their corn- and grain-fed counterparts. CLA contains a group of chemicals that provide a wide variety of health benefits, including improved blood-sugar regulation, maintenance of lean body mass and reduced body fat.

    The Best Way To Lose Weight Boils Down To These Three Things

    Call it what you will: An eating plan, a lifestyle, a diet, a philosophy, but few things garner such heated debate as how to lose weight. The truth is, whether youre on a low-carb keto program, devoted to the Paleo lifestyle, all in on the Whole 30, or remain committed to low-fat eating, these plans have more in common than you think. Whats more, follow any one of them religiously, and youll likely notice results.

    In one recent study, Stanford University researchers put more than 600 overweight adults on either a healthy low-fat or low-carb diet. It turns out, participants had similar levels of weight loss success on each plan. Researchers looked for clues to see if there are any factors that might make someone more successful on either diet, but after combing through the data, they were not able to make any connections.

    What they did note is that eaters on both plans followed some really simple advice. This advice is the common thread among all healthful weight loss and dietary approaches. So if youre looking for the best way to lose weight, focus on these three commandments of healthy eating.

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    Blackened Chicken Cobb Salad

    • ½ c. extra virgin olive oil

    Directions:

  • Take chicken out of the package and pat dry with paper towels. Add spices paprika, garlic powder, chili powder, sea salt, black pepper and cayenne pepper in a small bowl. Coat each chicken breast with spice mixture.
  • To cook the chicken, you can either grill it on an indoor or outdoor grill or sear it on the stovetop. To sear: add 1 Tablespoon olive oil to a large skillet over medium heat. Place chicken breasts in hot oil. Cook chicken about 67 minutes on each side, or until juices run clear. Remove chicken from skillet and let sit for 5 minutes to cool before slicing for the salad. This step can be done a day in advance.
  • While the chicken cooks, make the dressing by whisking together all the ingredients in a small bowl or glass jar.
  • Divide the spinach or romaine among 4 plates . Arrange equal portions of blackened chicken, hard-boiled egg, tomatoes, cucumber, mushrooms, red onion, avocado, bacon and blue cheese on top of the greens.
  • Just before serving, top salad with 12 Tablespoons of the red wine vinaigrette dressing or your favorite dressing.
  • Per serving: 475 calories, 25 g fat, 46 g protein, 17 g carb, 5 g sugars, 9 g fiber

    Recipe courtesy of Eating Bird Food.

    Diy Ranch Dip With Veggies

    5 Healthy Low Calorie Recipes For Weight Loss

    Greek yogurt it a great high-protein snack that is usually sweet. However, you can easily turn that into a savory snack by adding ranch-dip seasoning mix, says Kamaria Mason, RD.

    Make it: Stir 1 tablespoon ranch seasoning mix into 1/2 cup low-fat Greek yogurt. Use 1 cup carrot or cucumber sticks for dipping.

    Per serving: 142 calories, 3 g fat , 18 g carbs, 9 g sugar, 395 mg sodium, 4 g fiber, 9 g protein

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    Celery Sticks With Cream Cheese

    Celery sticks with cream cheese are a classic low carb snack that can help keep you feeling full.

    This duo will have you enjoying a fiber-packed snack that combines a crunchy texture from the celery with creaminess from the cheese. Try celery sticks with peanut butter or almond butter for another crunchy and creamy combo.

    Snacking on 5 small celery sticks with about 1 ounce of cream cheese provides roughly 100 calories (

    20 ).

    Its also a good source of minerals, such as calcium and phosphorus. It has a lower level of oxalic acid, an anti-nutrient that impairs calcium absorption, than many other leafy greens .

    Pairing kale with olive oil not only makes more delicious and crispy chips but also a more balanced and filling snack.

    This easy recipe for kale chips provides about 150 calories:

    Baked Salmon Cake Balls With Rosemary Aioli

    • 2 sprigs fresh rosemary, chopped

    Directions:

  • First, preheat the oven to 400 degrees Fahrenheit.
  • Season salmon with sea salt + black pepper and roast on a baking sheet for about 20 minutes, or until cooked through.
  • Once cooked, remove from the oven and set aside while it cools for 5 minutes before shredding or flaking into medium chunks.
  • Meanwhile, add onions, bell peppers, jalapeños, spinach, old bay seasoning, breadcrumbs, parsley, mayo, dijon mustard, egg, sriracha and lemon juice to a large bowl. Then add shredded salmon and mix all ingredients together, using your hands.
  • Scoop about 2 Tbsps of batter and form into a ball with your hands and line on a baking sheet . Repeat until all batter is used.
  • Bake salmon balls for 15-20 minutes, or until slightly crisp and golden brown.
  • Combine vegan mayo, lemon juice, garlic cloves, sea salt, and rosemary in a medium bowl and whisk together thoroughly. Refrigerate for aioli until ready to use.
  • Per serving: 173 calories, 6.7 g fat , 20.5 g protein, 8.6 g carb, 6011 mg sodium, 3.3 g sugars, 1.2 g fiber

    Recipe courtesy of Orchids + Sweet Tea.

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    Almond Joy Protein Balls

    Its almost impossible to avoid the candy bowl at the office around 3 p.m. every dayunless youve got one or two of these Almond Joy-flavored bites sitting in the fridge calling your name. Indulge without spoiling your appetite for later.

    Per serving : 109 calories, 7 g fat, 9 g carbs, 2 g fiber, 5 g protein

    Cottage Cheese With Berries

    Healthy Breakfast Options For Weight Loss

    A good fit for:Pros:Cons:

    Tangy cottage cheese is made by adding bacteria to milk, which causes casein to curdle or form curds. The curds then separate from the whey, resulting in the familiar lumpy texture of this popular dairy food.

    Like Greek yogurt, cottage cheese comes in nonfat , low-fat , and regular or full-fat versions. Since all types of cottage cheese have high protein percentages and low energy densities, theyre all excellent healthy weight loss options.

    While cottage cheese is good on its own, we also like it paired with berries for a bit of sweetness and fiber.

    Cottage cheese with berries

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    Slow Roasted Salmon Citrus Salad

    • 5 Tbsp extra virgin olive oil
    • Salt and pepper to taste

    Directions:

  • Pickle onions by placing onion and vinegar in small bowl, and letting them sit for 15 minutes.
  • Meanwhile, line serving plate with lettuce leaves.
  • Cut avocado in half and remove pit. Scoop spoonfuls of avocado onto plate season with flakey salt and aleppo pepper.
  • Arrange quartered beets on plate. Arrange orange and grapefruit segments on plate.
  • Lightly salt tomato slices. Place on plate.
  • Lightly salt cucumbers and place on plate.
  • Scatter pickled onions on plate.
  • Break salmon into pieces and arrange on plate.
  • Drizzle Citrus Shallot Vinaigrette on top and sprinkle with a little flakey salt to finish.
  • Per serving: 336 calories, 21 g fat , 17 g protein, 20 g carb, 70 mg sodium, 11 g sugars, 5 g fiber

    Spicy Tuna Poke Bowls

    • 1 c. cooked short grain brown rice or sushi white rice
    • 1 c. cucumbers, peeled and diced ½-inch cubes
    • ½ medium Hass avocado, sliced
    • 2 scallions, sliced for garnish
    • 1 tsp black sesame seeds
    • Reduced sodium soy or gluten-free tamari, for serving
    • Sriracha, for serving

    Directions:

  • In a small bowl combine the mayonnaise and sriracha, thin with a little water to drizzle.
  • In a medium bowl, combine tuna with scallions, soy sauce, sesame oil and sriracha. Gently toss to combine and set aside while you prepare the bowls.
  • In 2 bowls, layer 1/2 the rice, 1/2 the tuna, avocado, cucumber and scallions.
  • Drizzle with spicy mayo and sesame seeds and serve with extra soy sauce on the side, if desired.
  • Per serving: 397 calories, 14.5 g fat , 32.5 g protein, 33.5 g carb, 864.5 mg sodium, 3 g sugars, 6 g fiber

    Recipe courtesy of Skinny Taste.

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    The Biggest Loser Diet

    The basics: 4 servings of fruits and vegetables, 3 servings of lean protein, 2 servings of grains, 200 calories of extras. Plus an intensive workout schedule.

    Positives: Effective for weight loss. Emphasizes nutrient-rich foods. Encourages regular exercise.

    Drawbacks and concerns: Low-calorie counts plus intense exercise may cause fatigue.

    Worth noting: A New York Times article that followed up with contestants from The Biggest Loser showed that most gained much of the weight back. A new version of the show has a different diet emphasis and trainer Bob Harper has a new diet plan.

    Grilled Chicken With Smoky Corn Salad

    Healthy Meals to Lose Weight â A Simple Plan that Works ...
    • 2 tbsp. chopped green olives
    • 1 oz. Manchego cheese, finely grated
    • 1 1/2 tsp. olive oil
    • 1 tsp. smoked paprika

    Directions:

  • Season boneless, skinless chicken-breast halves with salt and pepper and grill on medium-high to cook through, 5 to 6 minutes per side.
  • Meanwhile, grill limes, cut sides down, and corn until charred, 6 to 8 minutes.
  • Cut corn from cob and toss in bowl with juice of 2 lime halves, then chopped cilantro, chopped green olives, grated Manchego cheese, and pinch each salt and pepper.
  • Serve chicken with corn and remaining lime halves and drizzle with a mixture of olive oil and smoked paprika.
  • Per serving: 355 calories, 13 g fat , 21 g protein, 315 mg sodium, 21 g carb, 2 g fiber

    Recipe courtesy of Good Housekeeping.

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