16 Meals for Losing Weight

Losing weight is not quick or easy, but a few simple diet changes can help along the way. One of the best changes you can make is to eat a lot of protein, fiber, and complex carbs to energize and satisfy you.

Start with these healthy and simple meal ideas that have health benefits beyond losing weight if you need help with how to work superfoods into your daily menu. Be sure to consult a healthcare provider or registered dietitian nutritionist if you are putting together a weight-loss plan.

Meal Quality Tips for Weight Loss

Here are a few tips to help you make decisions about quality meals:

• Include various healthy foods as part of your diet: Try focusing on foods like fresh fruits, vegetables, whole grains, fat-free or low-fat dairy products, and lean proteins.
• Do careful meal and snack planning: Identify your favorite meals and list the ingredients you need. At the grocery store, choose low-calorie ingredients and snacks if possible.
• Limit your intake of certain foods: Foods with added sugar, sodium, saturated fats, trans fats, and cholesterol may be a part of what you eat. Try limiting your consumption of those foods.
• Make sure your eating plan is one you can stick to: A diet that's continuous and easy to follow is essential if you want to maintain weight loss.

Everyone's calorie needs will be different. That means what you eat and how much will differ from what and how much someone else eats. Make sure you are consuming enough calories and nutrients for you.

Beans, Peas, and Lentils

There are different ways to use beans, peas, and lentils when planning what to eat. You can try meals like lentil soup and crisp chickpea slaw.

Black Bean and Chicken Chilaquiles

This traditional Mexican breakfast meal requires only eight ingredients, including cooked chicken, queso blanco, and corn tortillas. The key ingredient is black beans, which are high in protein, fiber, and many minerals, making them another superfood.

This meal is baked rather than fried. Often, fried foods are calorie-dense, meaning they pack more calories per amount of food.

Try this recipe to make the dish:

• Preheat the oven to 450 F.
• Heat a large non-stick skillet over medium-high heat. Coat the pan with cooking spray and add sliced or chopped onion. Sauté the onion for five minutes or until lightly browned.
• Add thinly sliced or chopped garlic and sauté for another minute, adding cooking spray if needed.
• Add 2 cups of cubed cooked chicken and heat through, about one to two minutes, as you stir all the ingredients together. Transfer the mixture to a medium bowl and stir in 1 cup of black beans.
• For a sauce, add 1/2 cup low-sodium chicken broth and 1/4 cup salsa to the skillet, then bring it to a boil. Reduce heat, and simmer for five minutes, stirring occasionally, then set aside.
• Cut four corn tortillas into one-inch strips and layer half on the bottom of a baking dish coated with cooking spray.
• Layer half of the chicken mixture over the tortillas and top with the remaining tortillas and chicken mixture. Pour the broth mixture evenly over the chicken mixture. Sprinkle with 1/2 cup of low-fat grated cheese.
• Bake at 450 F for 10 minutes or until the tortillas are lightly brown and the cheese melts. 

This recipe makes four servings, so you can enjoy it for several meals or share it with others.

Crisp Chickpea Slaw

Chickpeas, or garbanzo beans, pack resistant starch and are a great source of protein and fiber. Resistant starch is a carb that resists digestion in the small intestine and acts as a prebiotic. Prebiotics provide food to good bacteria in the large intestine.

Chickpeas can be an excellent way to add some crunch to your slaw if you do not like nuts or cannot have them. 

Try this slaw for your weekday lunch or weekend picnic:

• In a small bowl, stir together 1/4 of a cup of yogurt, 1 tablespoon each of apple cider vinegar and water, plus a pinch of salt and pepper to taste.
• Mix 1 cup each of rinsed chickpeas and shredded cabbage in a medium bowl and 1/4 cup each of chopped celery and shredded carrots.
• Toss with the yogurt dressing to combine.
• Sprinkle with sesame seeds.
• Transfer the slaw to a storage container. Refrigerate for at least two hours before serving.

Shake the slaw to redistribute the dressing before serving. You can store slaw in the refrigerator for up to three days.

Lentil Soup

Lentils are chock-full of fiber, with over 15 grams per cup. This plant-based food also packs plenty of protein. Lentils take little time to cook and come in a variety of colors to choose from.

Add lentils to a broth-based soup if you are trying them for the first time. Compared to cream-based soups, broth-based soups can fill you with lower calorie counts.

To make this soup, take note of the following steps:

• Heat 1 teaspoon of extra-virgin olive oil in a saucepan.
• Add 1/2 of a small onion, 1 carrot, and 1 celery stalk—all finely chopped—and 1 minced garlic clove.
• Season with salt and pepper to cook, and stir the ingredients in the pan occasionally for three to five minutes until you have soft onions.
• Pour 14.5 ounces of a broth of your choice into the pan, then bring the contents to a boil to cook for five minutes.
• Add a 3/4 cup of cooked lentils from a can, rinsed and drained. Cook the soup for five minutes until it thickens.
• Stir in 2 teaspoons of red-wine vinegar and add more salt and pepper as needed.

Try enjoying your lentil soup with some whole-grain toasted pita wedges, too.

Grains

Different grains can help you get the nutrients you need, such as brown rice, quinoa, and pasta options, including ones made with vegetables.

Brown Rice, Egg, and Walnuts

Eating brown rice can help you increase your intake of whole grains. Whole grains have fiber, which helps improve digestion and fills you up. You can swap white rice, which is a refined grain, for brown rice. In contrast, brown rice is high in resistant starch.

You can make a quick meal that combines carbs, protein, and healthy omega-3 fats for a balanced meal in a pinch. Heat leftover brown rice, then add chopped walnuts and a poached egg.

Quinoa

Quinoa is an earthy whole grain. One cup of quinoa provides about 8 grams of protein. Quinoa also has essential amino acids, iron, folate, and magnesium.

Quinoa is a versatile whole grain that you can incorporate into your diet, especially if you follow a gluten-free diet or are trying to limit refined grains.

Make quinoa as a main meal for lunch or as a side dish with dinner by adding the following with quinoa:

• Black beans
• Fresh vegetables
• Fragrant spices

Whole Wheat or Plant-Based Pasta

Pasta can still be part of a weight-loss journey. Pasta is the basis for many healthy meals since you can add many foods to pasta, like meat, seafood, and vegetables. 

To increase the nutritional value of a pasta-based meal, switch out regular pasta for nutrient-rich pasta, such as one made with whole grains. Pasta that includes ingredients like vegetables or legumes (e.g., lentils, black beans, and chickpeas) can be a great alternative, too. 

Use vegetable pasta options like zucchini and butternut squash noodles to lower your carb intake.

Meat, Seafood, and Eggs

Meat, seafood, and eggs are just some of the foods that can help you meet your daily protein intake goal.

BBQ Turkey Burgers

Protein makes you feel full and helps your body burn energy. High-protein foods can help improve blood pressure and cholesterol.

Try this turkey burger recipe for white meat turkey, an excellent lean protein source:

• Gently mix ground white meat turkey, garlic, paprika, and cumin in a medium bowl.
• Form the mixture into four 4-inch patties and season each with salt and pepper.
• Heat a grill to medium-high and cook, flipping the patties once, until patties are cooked through, about seven minutes per side.
• Serve with desired toppings (e.g., lettuce, tomato, avocado, hummus, low-fat cheese, or grilled onions) and whole wheat or whole grain buns.

Cioppino

Cioppino, a shellfish-laden Italian stew, is traditionally made from the catch of the day. You can make cioppino from crab, clams, shrimp, scallops, squid, mussels, or fish combined with fresh tomatoes in a wine sauce.

The shellfish in this stew is an excellent addition to a pescatarian diet or if you are not eating other major protein sources. Cioppino provides more than half your daily recommended protein intake.

Try this quick cioppino-inspired recipe: 

• Cut 8 ounces of skinless cod or sea bass filets into 1.5-inch pieces and 6 ounces of peeled and deveined raw shrimp in half, lengthwise. Refrigerate the seafood until you are ready to cook it.
• Heat 2 teaspoons of extra-virgin olive oil in a large saucepan over medium heat. Add 1/3 cup of chopped onion, 2 sliced celery stalks, and 1/2 teaspoon of minced garlic into the pan. Stir occasionally and cook for about five minutes.
• Add 1 cup of chicken broth and 1/4 cup of dry white wine or additional broth. You can use vegetable broth if you are following a pescatarian diet. Bring the mixture to a boil, then reduce the heat and let it simmer for five minutes.
• Stir in 14.5 ounces of no-salt-added, drained tomatoes and 8 ounces of no-salt-added tomato sauce, along with 1 teaspoon of dried oregano, 1/4 teaspoon of salt, and 1/8 teaspoon of ground black pepper. 
• Return the ingredients to a boil, reducing the heat to a simmer. Cook covered for five minutes.
• Slowly add your seafood ingredients, returning the saucepan to a boil and reducing the temperature to low heat. Cover the stew to let it simmer for about three or five minutes. The fish should be easy to flake with a fork, and the shrimp should be opaque. 
• Sprinkle with 1 tablespoon of snipped parsley before serving.

You can serve cioppino with toasted bread to dip into the delicious sauce.

Eggs Benedict

Eggs Benedict is a delicious and classic brunch dish with English muffins and buttery hollandaise sauce. For a healthy twist on your favorite savory morning treat, try these substitutions:

• Swap out the English muffin for a whole-grain English muffin
• Add omega-3-rich smoked salmon instead of Canadian bacon.
• Add portabella mushroom and sautéed spinach instead of Canadian bacon for a vegetarian version.
• Use low-fat sour cream, 1% milk, and olive oil instead of butter for the hollandaise sauce.

The following Eggs Benedict recipe includes a version of the hollandaise sauce above:

• Mix 3 tablespoons of light sour cream, 2 teaspoons of fat-free milk, and 1 teaspoon of Dijon mustard in a bowl.
• In a large non-stick skillet or pan, heat 1 teaspoon of olive oil using medium-high heat. Add 1.5 cups of sliced fresh button mushrooms and 2 tablespoons of finely-chopped shallot. Cook and stir for four minutes in the oil. 
• Add 4 cups of baby spinach to the pan, then cook until wilted slightly.
• Fill another medium-sized non-stick skillet or pan with water halfway and let the water boil. After, reduce the heat so that the water simmers.
• Break an egg into a small dish or bowl, then carefully add it to the water, letting it slide close to its surface. Repeat with one more egg in a different area of the pan. 
• Allow the eggs to simmer for about three to five minutes or until the egg whites are set, and the yolks are thick. Remove them from the pan or skillet using a spoon with holes.
• Toast both halves of a whole-wheat English muffin. When finished, place the halves on a plate, topping them with the mushroom mixture, eggs, and sauce.
• Season with ground pepper and nutmeg and garnish with thyme sprigs if desired.

Ham, Pear, and Swiss Sandwich

This sandwich packs plenty of fiber. One sandwich provides nearly one-third of your recommended daily fiber intake. The pear alone provides around 20% of that goal.

The idea is all about flavors and textures with this recipe:

• Combine 2 tablespoons of yogurt with 1/2 teaspoon of freshly chopped dill for the sauce.
• Lay both slices of pumpernickel bread flat. 
• Layer 2 ounces of lean ham, 1 ounce of low-fat Swiss cheese, 1 sliced pear, and yogurt-dill sauce on top of one bread slice until you run out of ingredients.
• Top the sandwich with the remaining bread slice.

Also, don't peel the pear skin. The skin is where most of the fiber goodness is found. Lightly spray the outsides of the bread with olive oil spray and press in a pan to make a grilled panini if you are looking for a hot meal.

Poached Salmon With Sauce

Salmon comes with 17 grams of protein per 3-ounce serving and is a rich source of healthy omega-3 fats.

Salmon may also help regulate your appetite hormones. Research has found that foods rich in polyunsaturated fats—such as walnuts, salmon, and canola oil—increase a hormone related to fullness.

Try this poached salmon recipe topped with a delicious creamy sauce:

• Place 1 pound of a skinned, center-cut salmon fillet into four portions in a large skillet.
• Add 1/2 cup of dry white wine and water to cover the salmon barely. Bring to a boil using high heat, then reduce to a simmer.
• After turning the salmon over, cover it. Let it cook for five minutes, then remove the skillet from the heat.
• Heat 2 teaspoons of extra-version olive oil in a medium skillet using medium-high heat. Add 1 large minced shallot. Cook and stir until fragrant for about 30 seconds. 
• Add 1/2 cup of dry white wine, boiling for 1 minute until slightly reduced. Stir in 2 tablespoons of lemon juice and 4 teaspoons of rinsed capers, cooking for another minute. 
• Remove from the heat, then stir in 1/4 cup of reduced-fat sour cream and 1/4 teaspoon of salt. Top the salmon with the sauce and garnish with 1 tablespoon of fresh chopped dill.

Of note, you can substitute plain yogurt in the sauce to keep it low-calorie and healthy. Additionally, this recipe serves four, but you can easily cut the ingredients in half if you prefer to make fewer servings. 

Shakshuka

Eggs are high in protein and low in fat, particularly when it comes to egg whites. Rather than the typical scrambled egg breakfast, though, try something different, like a Mediterranean shakshuka.

The Mediterranean diet focuses on plant-based foods and limits red meat and carbs. In a shakshuka, you poach the eggs in a tomato, olive oil, garlic, and spice-laden broth. The result tastes like a hearty breakfast or lunch but is low in calories. 

Give this shakshuka recipe a try:

• Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add 2 cups of chopped sweet red peppers, 1/2 cup of chopped onion, 2 tablespoons of no-salt-added tomato paste, 1 teaspoon of smoked paprika, and 2 teaspoons of crushed red pepper to the skillet. Cook and stir occasionally for five to seven minutes. 
• Add 3 cups of chopped tomatoes, 1 teaspoon of ground cumin, and 1/4 teaspoon of salt. Bring the total mixture to a boil, then lower the heat and simmer for about 10 minutes.
• Create four spaces in the skillet tomato mixture, and break one egg to place into each space. Cover the skillet and simmer for four to six minutes, until the eggs are cooked, similar to those for Eggs Benedict.
• Top the dish with 1/2 cup of plain low-fat Greek yogurt and add freshly snipped parsley as a garnish. 

You can serve the shakshuka with two warmed whole-wheat pita rounds.

Salads

Amp up your salads by going beyond the ingredients of lettuce and other vegetables with some of the choices below.

Asian Rice Noodle Salad

Consider trying an Asian rice noodle salad for your next lunch or dinner meal. This salad can be an alternative to fast food takeout options if you like Asian cuisine. 

Asian rice noodle salads make for healthy meals when vegetables and noodles are in equal portions. You customize your salad or bowl by doing the following:

• Cook 1 cup of noodles.
• Combine the noodles with at least 1 cup of sautéed vegetables (e.g., cabbage, bell peppers, broccoli, mushrooms, or any other vegetables of choice).
• Add diced chicken, a scrambled egg, or tofu for protein.
• Mix in light soy sauce.

When the weather gets chilly, a salad likely is not the first thing you crave. Though, there are plenty of ways to make your meals both nutritious and satisfying. For example, try topping salad greens with warm quinoa for a slight protein boost. No matter what time of year, a citrus salad with crispy quinoa and avocado will surely hit the spot.

Italian Garbanzo Salad

Switch a traditional salad for an Italian garbanzo salad. The salad features some of the Mediterranean diet's key pillars, such as

• Low-fat dairy
• Fresh vegetables
• Healthy fats 
• Lean protein 

Italian white bean salad recipe calls for white beans, but you can substitute the white beans for garbanzo beans. Both pack plenty of nutrients. 

To make this salad, which serves four, whisk the following ingredients in a bowl: 

• 2 tbsp. lemon juice
• 1 tbsp. extra virgin olive oil
• 2 minced garlic cloves
• 1 tsp. crushed dried rosemary
• 1/4 tsp. black pepper
• 1/8 tsp. salt 

Then, stir in 15 ounces of no-salt-added white kidney beans or garbanzo beans, rinsed and drained; 1 chopped medium tomato; 2 tablespoons of snipped parsley; and 1 teaspoon of drained capers.

Spinach-Quinoa Breakfast Salad

Adding greens to your breakfast is a great way to get the nutritious vitamins and minerals your body requires, such as folate, potassium, and vitamins A and K.

For breakfast, try the following recipe with berries and granola:

• Spread 1/4 cup yogurt evenly on two plates.
• For the dressing, whisk together 1 tablespoon of vinegar, 1 teaspoon each of maple syrup and mustard, and a pinch of salt in a small bowl. 
• Slowly drizzle in 1–2 tablespoons of oil while constantly whisking until fully emulsified.
• Toss together spinach, cooked quinoa, fresh strawberries and blueberries, and half of the dressing in a medium bowl.
• Divide the salad between the plates on top of the yogurt.
• Drizzle with the remaining dressing, and sprinkle with granola.

Steakhouse Salad

You can have a deliciously satisfying 4-ounce top sirloin steak for less than 350 calories per serving when appropriately portioned. Steakhouse salad can help you get various nutrients, such as protein, vitamin D, folate, and potassium.

This recipe contains all the best parts of a steakhouse meal: 

• Preheat the oven to 400 F.
• Toss potatoes with 1 tablespoon of oil and a pinch or two of pepper and salt. Scatter potatoes in a single layer on a rimmed baking sheet. Roast potatoes until golden and tender, about 20 minutes, stirring halfway through baking.
• Meanwhile, heat 1 tablespoon of oil in a heavy skillet over medium-high. Sprinkle the raw beef with a pinch of salt and pepper.
• Sear the beef until browned on all sides, about three minutes per side, or to your desired degree of doneness. For medium-rare, a thermometer will read 130 F to 135 F.
• Transfer the beef to a plate and rest for five minutes before slicing. Reserve any juices in the skillet.
• Return the skillet to medium-high. Add sliced or whole mushrooms and chopped or thinly sliced garlic. Cook, stirring often, until browned, about two to three minutes. Stir in 2 tablespoons each of water and Worcestershire sauce, then cook for one minute.
• Remove the mushroom mixture into a side bowl to hold. Add chopped tomatoes or whole cherry tomatoes to the hot skillet. 
• Cook, stirring occasionally, until the tomato skin blisters, about four minutes. Remove from heat.

Whisk together 1 tablespoon red wine vinegar, 1 clove minced garlic, 1 teaspoon mustard, and a pinch of salt and pepper in a small bowl to make the dress. Then, slowly whisk 3 tablespoons of olive oil into the vinegar mixture.

Serve on a bed of baby spinach topped with roasted potatoes, thinly sliced beef, mushroom mixture, and tomatoes. Drizzle salad dressing over the top, saving some dressing for another day.

A Quick Review

Eating healthy, delicious food while losing weight can feel challenging. These meal ideas—including salads and meals using various mixes of meat, eggs, grains, and more—can help you start a successful weight loss journey.