These 25 Recipes Will Help You Reach Your Resolution Weight Loss Goals Slideshow
January 4, 2017
We’ve got you covered for breakfast, lunch, and dinner
Breakfast: 5-Ingredient Vegan Chocolate Banana Overnight Oats
Overnight oats were a popular food trend in 2016. Soaking oats overnight in dairy or non-dairy milk is a quick and simple way to pre-make breakfast the night before. Chia seeds and a smashed banana add a burst of texture and flavor. Chia seeds fortify the overnight oats with omega-3 fatty acids, antioxidants, and fiber.
Breakfast: Asparagus and Eggs
Breakfast: Banana, Almond Milk, and Matcha Energizing Smoothie
An energizing breakfast sets the pace for the rest of the day, and this smoothie containing banana, romaine lettuce, almond milk, and matcha powder does just that. Matcha (concentrated green tea powder) contains more antioxidants than regular brewed green tea, as well as a comparable amount of caffeine, while romaine lettuce contains folate, an important nutrient for energy and mood regulation.
Breakfast: Eggs in Purgatory
Who would have thought that purgatory tasted so divine? Eggs are cracked directly into a homemade tomato sauce that’s been seasoned with garlic, onion, and basil. This is a low-fat, low-calorie dish that delivers on flavor without the extra carbohydrates of pasta.
Breakfast: Energy Muffins
Muffins are usually coated in sugar, but these energy muffins transform the classic breakfast pastry into a healthy meal by adding savory ingredients like zucchini, carrots, and pecans.
Breakfast: Homemade Crock-Pot Yogurt
The bacteria and probiotics in yogurt help with your gut’s digestive functions, and the fermented dairy adds a substantial amount of protein to your diet. All you need to make your own homemade yogurt is a half-gallon of milk, a half-cup of plain yogurt as your starter, and about 12 hours. Add some flavor by mixing in a tablespoon of apple butter or a dusting of cinnamon.
Breakfast: Huevos Rancheros
A can of drained pinto beans makes this a hearty, protein-filled morning meal. The huevos rancheros are seasoned with cumin, chipotle, garlic, and onions, and topped with fried eggs. This is an ideal breakfast for any day of the week.
Breakfast: Mini Morning Egg Bites
Mornings can be chaotic, but eating these mini egg bites can be a brief moment of tranquility. The best part about this dish is that a large batch can be made Sunday night, so you’ll have a tasty, healthy, and portable breakfast each weekday morning.
Breakfast: Quinoa Bowl With Fall Fruits
Oatmeal has its place, but keep your palate interested by replacing it with quinoa. Quinoa has a unique yet satisfying texture and is rich in protein, fiber, iron, lysine, and magnesium. Quinoa, which is technically a seed, not a grain, takes around 20 minutes to cook, but if you want to add some to your breakfast you can store it in the refrigerator for up to three days. To serve, heat the quinoa in the microwave and top with diced, seasonal fruit, and a drizzle of maple syrup or honey.
Lunch: Aloo Matar (Pea and Potato Curry)
Many Indian entrées feature potatoes because it can replace meat at the center of a vegetarian dish. Aloo matar uses spices like cloves and cardamom to give this curry a bright and aromatic punch.
Lunch: Butternut Hummus
Hummus is available in every grocery store, but there is little divergence from the classic chickpea-tahini combination. This recipe pushes the boundaries of hummus by adding cooked butternut squash and pitted green olives. The result: a deliciously sweet, briny, and luscious dip that can be added to wraps or scooped on to a bed of greens.
Lunch: Chilled Avocado and Cucumber Soup
This soup is simple, satisfying, and convenient. Toss all the ingredients in the blender and let it rip. The result is a smooth and creamy soup that makes for a quick and easy lunch. Decadent avocado pairs nicely with the subtle cucumber flavor. Bring a container to work and store in the refrigerator for a low-calorie meal that doesn’t need to be reheated.
Lunch: Curried Sweet Potato and Apple Soup
Apples go brilliantly with the caramel notes of sweet potato and the pungency of curry powder. Sweet potatoes are a great weight-loss food because they’re starchy and satisfying, and only 114 calories per cup. (A cup of sweet potato is about one 5-inch-long sweet potato cubed.)
Lunch: Garlic Potato Kale Cakes
Crispy on the outside and creamy in the middle, these garlic potato kale cakes are a simple yet sophisticated side dish. The use of almond milk and vegan margarine makes the dish completely dairy-free.
Lunch: Simple Salmon Burger
Canned salmon needs to be added your pantry. This shelf-staple ingredient is easy to work with (it comes pre-cooked) and is no-hassle way to incorporate salmon into your diet. These salmon burgers taste incredible and are also rich in protein, vitamin B12, and omega-3 fatty acids. Best of all, they’re easy to make.
Lunch: Spicy Salmon Lettuce Cups
These spicy salmon lettuce cups are a refreshing, low-calorie lunch that offers a little kick. To make them, use either canned tuna or canned salmon, your favorite diced vegetables, and a squeeze of citrus.
Lunch: Turkey Chili With Adzuki Beans
The dreary chill of winter instills a desire for chili, but ground beef, shredded cheese, and scoops of sour cream make it a poor option for weight loss. By swapping out ground beef for leaner ground turkey and black beans for fiber-rich adzuki beans, this chili will keep you feeling satiated and warm during cold nights.
Dinner: Antonio’s Roast Chicken
Chicken is a lean protein that turns a bowl of salad greens, soup, whole grains, or pasta into a substantial meal. This chicken dinner accentuates the natural flavors of the bird by using only olive oil, salt and pepper, lemon juice, and a hot oven; sometimes there is genius in simplicity.
Dinner: Baked Mustard-Lime Chicken
Baking is a healthier way to cook chicken than pan-frying because it eliminates the use of extra oil. Marinating the chicken breast in a combination of lime juice, cilantro, olive oil, and mustard adds an herbaceous, citrusy pop without the added calories of a heavy sauce.
Dinner: Lentils, Avocado, and Kale Salad With Ginger Dressing
Lentils are one food that might add years to your life, so it’s a good idea to incorporate them into your diet whenever possible. Adding pulses to salad fortifies them with fiber and protein, and makes them more satiating. This recipe calls for kale, but feel free to substitute other greens like baby spinach or arugula.
Dinner: Pan-Seared Tilapia With Garlic Oil
Tilapia is low in calories, high in protein, and rich in calcium and vitamin D, making it the perfect weight-loss food. This recipe is light and flavorful: The tilapia fillets are briefly sautéed in garlic oil and are finished with a squeeze of lemon.
Dinner: Pulled Blackened Chicken With Toasted Couscous
If you’re feeling ambitious or just want to push the boundaries of your culinary abilities, try making this wonderfully flavorful pulled, blackened chicken. Fresh thyme, garlic cloves, and “blackening seasoning” makes this chicken explode with flavor. The toasted couscous, which uses almond milk, onion, garlic, pine nuts, and turmeric, is aromatic and pairs well with the aggressive spices used in the chicken. This meal will impress any dinner guest.
Dinner: Quinoa Zucchini Burgers
Going meatless doesn’t have to be a burden on the palate. These vegetarian quinoa zucchini burgers use portobello mushrooms and pulsed oats to mimic the beefy texture of a hamburger.
Dinner: Seared Tuna and Brown Rice Chirashi
If you want to treat yourself for dinner, consider buying a sushi-grade tuna steak and making this healthier version of a classic Japanese lunchtime favorite. These beautiful cuts of tuna can be eaten raw, but they also benefit from a brief sear in a thin layer of hot sesame oil. Tuna is rich in omega-3 fatty acids, which help preserve neurological functioning, and also contains 28 grams of protein per four-ounce serving.
Dinner: Turkey Burger That Actually Tastes Good
Because of its low-fat content, turkey is notoriously dry, but with the right recipe it can be moist and flavorful. These turkey burgers are topped with vibrant balsamic onions, adding another dimension of flavor. To save extra calories, eat the turkey burgers in a lettuce wrap or place on a bed of whole grains.