Eating for Weight Loss
10 Meal Ideas to Get You Started
It seems there is always a fad diet going around saying what we should eat, shouldn't eat, should eat more or less of, when we should eat or how often. But the problem with the fads are that they aren't for true weight loss or true health. Instead they are for quick fixes or unsustainable habits.
Wouldn't it be great if there were tried and true options? Good, wholesome food that made our bodies work better because it is better?
Amazingly, there is! There are all types of great, healthy, wholesome and natural meals that can help with weight loss all while giving our bodies what they need. Because what you put in is what you get out. So let's fill our bodies with these healthy meal ideas and see the lasting weight loss and health that follows.
Here are Be Well's top 10 favorite meal ideas for weight loss, health, and, of course, flavor! Be good to your body with Be Well.
Need Something New? Try Chicken & Mushroom Stir-Fry!
Who doesn't love stir-fry? You can use your leftover veggies, any protein source and hearty brown rice or quinoa to make a complete meal quickly, easily, and still with weight loss in mind!
Chicken (baked, grilled or boiled) is a great source of lean protein, and therefore my favorite meat to add to stir-fry. Also, because chicken is something of a blank canvas flavor-wise, there is so much you can do with it! If you like your stir-fry spicy, add some chili, peppers, red pepper flakes or your favorite spicy side sauce!
Mushrooms are a great addition to almost any meal idea (and almost all of the ones below) as they are packed with nutritional value, low in calories and a great source of fiber, vitamins B and D! You can't go wrong with the chicken/mushroom power couple when it comes to health and weight loss!
2. Light, Summer Fare: Fruit Salad Galore!
Fruit - yes, always good. It's natural, refreshing and has bright flavors that make your mouth and your body happy! You can put anything from strawberries and blueberries to watermelon and pineapple, there really is no ‘wrong way’ to make a fruit salad!
If you aren’t a fan of fruit as a meal, consider this light alternative - cottage cheese! I know the world is as divided over cottage cheese as it is over pineapple on pizza (we're fans at Be Well) but it doesn't have to be your enemy. Cottage cheese is a great source of protein and calcium and goes well with spices, sweets and savory. Dairy versatility at its finest!
3. The Healthy Pasta: Loaded Vegetable Spaghetti!
You can put so any veggies into a nice, healthy portioned serving of (gluten free) pasta and leave feeling happy, healthy, but still full of pasta!
Try a sliced bell pepper for a gorgeous color, flavor and crunch. Add red onion and edamame to your whole-wheat spaghetti and you're well on your way to your weight loss goal! And of course, you can always add mushrooms too!
4. Luxurious & Healthy Meal: Yellowtail Ceviche!
Cucumber, jicama, onion, avocado, tomato, yellowtail tuna, lemon juice and red pepper. Toss together and you have a beautiful, healthy, summer meal that looks like a million bucks but only cost you a couple.
And the best part? It tastes great. Close second? It will keep you full with the good fats of the avocado and zing of the lemon, but still aid with your healthy weight loss!
5. Weight Loss Gluten-Free Eggless Pancakes. Yes, Healthy Pancakes!
Trust us, you won't even miss the egg. Check around to find your best version, as there are many recipes for eggless, gluten-free pancakes. See my favorite here!
Add blueberries or strawberries for a real decadent kick! Or if you like the bitter in the morning, add a half handful of dark chocolate to the mix. There's no going wrong with this healthy meal idea! You could even go the savory route for this healthy morning meal!
6. Fullness + Weight Loss: Chicken & Quinoa Buddha Bowls!
Has there ever been anything as wonderfully versatile and tasty as the Buddha bowl? I don't think so. Whether you fill this bad boy up with quinoa and tofu, chicken, steak or sliced turkey, if you add avocados, cherry tomatoes, hot sauce, yogurt or seeds, there really is no wrong way to make a Buddha bowl! And with quinoa being gluten-free, you don’t have to worry about how your stomach will react!
But here's the kicker, the quinoa will also keep you feeling full, helping your weight loss, without having to sacrifice any meals! Because with Be Well, we don't want to lose weight by not eating, but by eating right!
7. Avocado Salad, a Great Summer Weight Loss Meal!
Avocado is the god of healthy food in 2018, and rightfully so. Avocado has been linked to helping your body fight cancers, regulating blood sugar, aiding in digestion and containing heart-healthy fats as well as assisting in anti-inflammation.
So add a little tomato, white onion, cucumber and olive oil together, give it a toss, and be amazed by the mixed summer salad you just created. Who said eating for weight loss had to be difficult?
8. The Best Summer Meal: Asian Turkey Lettuce Wraps!
You can make this Asian-style, western, spicy or plain, as lettuce and turkey play well with others. A stripe of mustard is also a great choice! Lettuce wraps are low in calories, but never in flavor, making this an ideal weight loss meal idea.
You could have a form of a lettuce wrap every day and still go weeks before repeating. Even the vessel can change. Romaine, iceberg, spinach and more! And don't get me started on the options for the inside!
Actually, do get me started. Right here!
9. Weight Loss Through the Sea: Salmon & Various Greens!
Oh, how I love salmon. The healthy fats, the great taste and color, the variety of sides and seasonings that pair with it deliciously. It's hard to not have this whole list full of salmon and other healthy fish recipes. One of the great things about salmon is that it goes well with so many rugged greens as sides.
So, you can get your delicate protein and roughage all on one perfectly balanced plate!
10. Light & Just Right: Shaved Zucchini Salad!
What a perfect end to a beautiful list! All of these words alone and together add up to the same thing: weight loss the healthy way, with crisp, refreshing and light fare. Food you can feel good after eating.
So get to shaving, get that technique down, and then hit the fridge, as there is no end to the flavors you can add to this water-filled, green base!
10 Superfoods that Promote Healthy Weight Loss and Weight Management
Weight management through healthy eating doesn't have to be a full-time job, in fact once you get in the habit of considering the foods you put in your body, the rest comes naturally. And the best way to be sure you're giving your body the energy and fuel it needs? Superfoods!
The name says is all when it comes to superfoods; seemingly normal morsels that secretly pack the nutrients you need, making weight loss and weight management less work and more fun. As a weight loss expert, I recommend a variety of superfoods to help you along on your weight loss journey.
Here are my top ten versatile superfoods to kick-off your new healthy eating lifestyle!
1. Coconut Water: For a Refreshing Summer
Coconut water might just be your most refreshing drink of the summer, and with its anti-inflammatory attributes, rich antioxidants and naturally sweet taste, you won't have to feel guilty about drinking it daily.
Coconut water is gaining popularity in the healthy-eating world, due to it great taste and weight loss capabilities. With more stores carrying it, both bottled or untouched (still in the coconut) this is an easy swap you can make for weight management.
2. Ginger: Spice and Everything Nice
Who says healthy eating has to be bland? Ginger has been a part of the repertoire of weight loss experts for years because of its anti-inflammatory effects as well as being a powerful all-natural anti-nausea medicine. However, recent studies have also shown ginger to significantly lower blood sugar and lessen heart disease markers too.
3. Blueberries: Small but Mighty
Blueberries are a wonderful, sweet snack which are also low in calories (under 90 calories a cup) and high in nutrients like fiber, Vitamin C, K and antioxidants! So high, they easily earn their 'superfood' name and can be a great friend if you want to snack, but stay on your weight loss path.
4. Dark Chocolate: The Good-For-You Candy
Dark chocolate might seem like cheating but actually it has good fats in it, like avocado or fatty fish, and has lots of health benefits (fiber, Iron, Magnesium, Copper, Manganese) if you can keep it to an ounce a day, about 28 grams.
Try to find 72% cacao or higher for a rich, antioxidant-filled treat that will keep you satisfied and on track with your weight loss goals. Who says healthy eating can't be decadent?
5. Salmon: Pink Protein Power
We know fish is a great source of protein, and that salmon especially is full of omega-3 fatty acids, but did you also know that these fatty acids help reduce inflammation and can help your muscles recover faster from that post-gym soreness? In addition, salmon helps you feel full longer, aiding in weight management and preventing binges.
6. Avocado: Pretty, Delicious and Healthy
Avocado is not only beautiful to look at, scrumptious to taste, and wildly popular, but it also has healthy fats which are actually needed and helpful for weight loss. A balanced diet with portion control is the biggest part of healthy eating, and avocados teach us that. When eaten correctly they can help maintain your blood sugar and stop you from feeling snacky.
7. Chia: The Seeds of Your Dreams
Chia means strength in the Mayan language, and it's no wonder, as chia seeds are a great energy source while holding a low calorie count. Chia seeds are full of fiber to keep you full, protein, Omega-3s, Calcium, and a long list of other vitamins and antioxidants. Because of their fiber and protein content, they are a great option for weight loss, and because of their vitamin content, they are an even better option for healthy eating.
8. Kale: Tall, Dark and Handsome
Kale is one of the most nutrient dense foods, with Vitamin A, K, C, B6, B1, B2, B3, Iron, Manganese, Calcium, Copper, Potassium, Magnesium and Phosphorus, all while having incredibly low calories. Try it in your morning smoothie to get a shot of health in the morning to carry you through the day.
Plus, in addition to all the great vitamins, kale is inexpensive and full of antioxidants! There's no downside to this beautiful superfood!
9. Matcha: Green Tea Upgraded
Matcha has nearly 10 times the antioxidant power of normal green tea, which means it is essentially green tea's overshadowing sibling. Its weight management and weight loss capabilities are unmatched as it has been associated with boosting metabolism and helping you burn more in your day-to-day activities. Like many treats on this list, it can easily be added to your daily routine without additional work.
10. Apples: Simple, Classic and Easy
An apple a day keeps the doctor away, but also those unwanted extra pounds. Apples might seem a no-brainer when it comes to healthy eating, but their benefits go far beyond the mere fact that they're a red fruit. Apples are a great, easy snack, especially if you are busy and on the go, and they actually help you feel full longer thanks to their pectin, which slows your digestion.
Make sure you keep the skin on though, where lots of their nutrition is hidden!