Healthy meals for weight loss easy are a great way to start serious weight loss efforts but unless you plan and shop properly they don’t work. No excuses: eat healthy, lose weight. Easy right? No, not always. This guide will show you how to get the big picture while planning what meals to make and where to shop.
What is the best way to lose weight? Our bodies naturally regulate how much fat it holds based on your body’s needs. But when you try to lose weight at a faster pace than your body can handle, it will fight back by storing extra energy as fat. For many people, this is the issue that leads to weight loss plateaus. It’s also a bit troublesome if you want to achieve weight loss goals while still eating healthy food.
Healthy Meals For Weight Loss Easy
If you’ve ever tried to lose weight healthfully, you know just how hard it is. Giving up chocolate and going on a strict diet can only go so far, especially if you’re trying to do it all on your own. It’s all about breaking the cycle and having choices, not restricting yourself and being miserable.
Meals To Melt Belly Fat
The pandemic has changed our lifestyle drastically. Suddenly, working from home has us moving significantly less than we previously did. Ordering takeout is easier than ever, and being at home has us conveniently reaching for a snack any time we get the slightest craving.
While spot-reducing belly fat is not exactly possible, eating fewer calories than you burn translates to overall weight loss—including your belly. Eating for weight loss is very specific and requires a few essential components.
- Protein: Important for feeling full, preserving muscle mass, and improving our metabolism, protein is key at each meal while trying to lose weight.
- Fiber: High fiber carbs, vegetables, and fruits are invaluable during a weight loss diet in order to feel both full and satisfied. Focusing on about a cup of carbs at each meal is a good place to start for most.
- Volume: When you have to eat a little less, it’s helpful to add more to your plate to feel less deprived. Fruits and veggies are a great “add” to the diet to increase total volume of food without extreme restrictions. Focus on half your plate coming from veggies at one main meal to get started.
- A calorie-conscious mindset: You don’t have to start counting every calorie to lose weight. However, it helps to be conscious of the high-calorie foods in your diet, and begin making swaps. Trade out the creamy dressings for lighter sauces, switch high-fat meats for leaner cuts, and swap dessert for a lighter option.
A new year is a fresh start. A chance for you to set new goals, change your lifestyle, and adapt to the new normal in a peri-pandemic world. Rest assured, we’ve got you covered with 22 delicious and weight loss-friendly meals. Then, for even more healthy meal inspiration, check out our list of these Best Easiest Recipes You Can Make.
Black Bean Omelet
This high-protein, fiber-packed breakfast is sure to satisfy and keep you full for hours. The soluble fiber from black beans can help lower cholesterol, keep you regular, and increase satiety to start your day.
Grilled Pork Tenderloin With Pineapple Salsa
Sweet and savory, this meal checks all the boxes. Pork tenderloin is super lean, making it perfect for your new year weight loss goals.
Grilled Mahi-Mahi With Salsa Verde
Looking to add some variety into your dinner schedule? Fish is a great addition to your plate for low-fat, low-calorie protein options and endless ways to season it! Start with our super easy salsa verde recipe.
Healthier Grilled Caesar Salad
Caesar salad can be heavy if ordered out. Luckily, we’ve lightened up this fan-favorite with a homemade option. Top it off with grilled chicken to feel full longer—you’ll thank us later!
Hearty Turkey Chili
Turkey is significantly leaner than beef, and you won’t even be able to tell the difference once it’s seasoned in this hearty chili. The high protein and fiber combo here will keep you full for hours!
Moroccan-Inspired Quinoa Pilaf And Salmon
This flavorful dish is packed with fiber, heart-healthy fats, and protein—a winning combination for weight loss that doesn’t leave you feeling deprived.
Baked Chicken With Tomatoes And Capers
This Mediterranean-themed chicken dish is super satisfying if you’ve run out of fun ways to incorporate chicken into your week. Pair it with a starchy carb like brown rice, whole-wheat pasta, or potatoes for a balanced dinner.
Teriyaki Pork Chops With Sauteed Apples
Liven up your lean protein options with this delicious combo of sweet and savory. Pork is known as “the other white meat” for its leanness—making it a great addition to your weekly rotation for weight loss!
Easy Chicken Tortilla Soup
Soup is a great way to sneak plenty of veggies and broth into your diet—two foods that help you stay more full and increase the volume without added calories!
The tomatoes and chicken broth come together in this dish to make a creamy, lightened-up sauce! Serve this dish on a bed of brown rice or whole-wheat pasta, and you have a super-filling balanced meal.
Chicken Mole Enchiladas
Instead of sour cream, we use mole and chicken broth in this traditional Spanish favorite. No compromising on flavor here! Choose a whole-grain tortilla for added fiber to keep you feeling full longer.
Healthy Chicken Tikka Masala
The creamy, spicy sauce here is made with Greek yogurt instead of a full-fat cream. We’ve lightened this recipe up without compromising on the taste or texture.
Greek Salad Recipe With Chicken
This classic combo never gets old. If you’re bored with salads, this recipe might be your saving grace. The chicken, feta, and olives help keep you full longer, so don’t skip the toppings.
Spanish Garlic Shrimp
Shake up your weeknight with a seafood recipe. This Spanish Garlic Shrimp is zesty and flavorful and pairs well with cajun sides, veggies, and rice, or on top of a whole grain pasta option.
Pumpkin Mole Chili
This recipe is a little festive, but don’t knock it until you try it. The creamy pumpkin balances out the earthy notes of cocoa to deliver a super savory punch to the taste buds. Plus, the lean beef and beans make this one a protein-packed meal!
Paleo Turkey Bolognese With Garlic Spaghetti Squash
Trade your traditional noodles for spaghetti squash here to get a high fiber, low carb meal that tastes amazing and will keep you full for hours.
Butternut Squash Hash
This less-starchy breakfast hash is lightened up from traditional potatoes. The seasonings and sausage round out this savory breakfast to keep you satisfied longer.
Instant Pot Chicken And Rice Soup
This spin on chicken noodle soup will make you feel extra cozy this winter. The milk and broth come together to create a creaminess that is unmatched with significantly less calories than traditional creamy soups.
Overnight Chia Pudding
A couple of tablespoons of chia seeds go a long way—literally! Chia seeds expand in liquid, so soaking these overnight really increases the volume. Customize your own with toppings that satisfy: nuts, fruit, granola, or honey all work well here.
Minestrone Soup With Pesto
This heart-healthy option will keep you feeling full from the added fiber. Bonus—there’s a healthy dose of fat from the pesto to add more flavor and increase the satisfaction factor here.
Breakfast Hash With Sweet Potato And Chicken Sausage
We love a hot breakfast hash in the morning, and this sweet potato-chicken sausage combo does not disappoint. In fact, we think it’s even better the next day as leftovers!
Spicy-Sweet Grilled Chicken Pineapple Sandwich
A little sweet and a little spice here delivers the best of both worlds. This sandwich is super balanced with lean protein and high fiber carbs if you use a whole wheat bun!
Mediterranean Chickpea Quinoa Bowl
Quinoa and chickpeas pack this vegetarian grain bowl with plenty of plant-based protein. Whip up a batch of these Mediterranean meals and pack in containers with lids to stash in the fridge for easy, healthy grab & go lunches all week long.
Green Goddess Salad With Chickpeas
In this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables.
Would you believe us if we said you can have restaurant-style tostadas at home in just 15 minutes? It’s no problem! Simply layer black beans and Cheddar onto corn tortillas and toast in the toaster oven.
Two-Cheese Fusilli With Marinated Tomatoes
In this healthy vegetarian pasta recipe, using the tastiest possible ingredients is key. That’s why we opt for the richer flavor of whole-milk ricotta over part-skim. Pair with a big green salad and a bottle of chilled rosé for a summer meal on the deck.
Vegetable Weight-Loss Soup
A big bowl of this veggie-packed minestrone will leave you satisfied for hours without consuming a lot of calories–plus it’s an easy way to boost your vegetable servings for the day. Top with a dollop of pesto before devouring this delicious skinny vegetable soup.
Easy Chicken Enchilada Casserole
Casseroles make perfect meal-prep dinners–this enchilada version is so easy to prep ahead. The whole casserole can be built and left to hang out in the refrigerator for up to three days. Then all you have to do is bake it off on a busy night and you have a healthy dinner on the table in a jiff. The quick homemade enchilada sauce in this recipe is great when you don’t have any of the canned sauce on hand–just season crushed tomatoes with spices and salt for an instant enchilada sauce.