Written by Jenn Hand, Holistic Nutritionist, Board Certified Health Coach, NBC-HWC
For much of my own struggle with weight, I thought of food as good and bad.
I had 1427 rules and shoulds to follow, which only ended up backfiring because I couldn’t stick to anything for very long.
One of the most helpful parts of my journey was reframing food, from good and bad, into something that’s more holistic.
If we look at food as more or less nourishing, more or less nutritious, and more or less energizing for our bodies, it can help to take some of the judgment and criticism out of what we are eating. And in turn, this usually allows us to eat in a more balanced way because we’re not trapped in the critical negative thought spiral.
Use these meal ideas below as a place to start. Add in whatever feels more nourishing, balanced or satisfying to help you on your weight journey!
10 Healthy Meals for Weight Loss
1. Grilled Chicken Salad:
Grill up some marinated chicken breast (you can use salad dressing as a quick marinade) over a bed of mixed greens, cherry tomatoes, cucumbers, diced onions, feta cheese, and a vinaigrette dressing. Add some quinoa or brown rice if you want to make it extra satisfying!
2. Vegetable Stir-Fry:
Use any leftover veggies you have on hand to make a stir-fry. Sauté broccoli, bell peppers, carrots, and snap peas with tofu or lean protein in soy sauce, served over cauliflower rice. You can also swap out brown rice if you want more bulk.
3. Quinoa and Black Bean Bowl:
This is a quick and easy one! Mix quinoa with black beans, corn, cherry tomatoes, avocado, and a squeeze of lime juice, red wine vinegar, a pinch of olive oil and salt. Feel free to add in grilled chicken to make it heartier or if you need more protein.
4. Baked Salmon with Steamed Vegetables:
You can make this on one tray–bake salmon filet with steamed or roasted broccoli, carrots, and asparagus. Add in a side of sweet or regular potato for more bulk.
5. Turkey and Veggie Lettuce Wraps:
Sauté ground turkey with some crushed garlic, salt, pepper, and garlic pepper, cooked with bell peppers, onions, and spices, and served in lettuce wraps with salsa. Add in a whole wheat bun if you’d like.
6. Zucchini Noodles with Pesto and Cherry Tomatoes:
Spiralize 1-2 zucchini noodles and mix with store-bought pesto sauce and cherry tomatoes. For a higher protein meal, add chicken or sauteed ground turkey to the sauce.
7. Egg Omelet with Spinach and Feta:
Breakfast for dinner! Make an egg omelet filled with spinach, feta cheese, and diced tomatoes. Add in a piece of Ezekiel toast (or other high-protein bread) if you want something extra.
8. Cauliflower Crust Pizza:
This could be a good, quick Friday evening meal! Buy pizza with a crust made from cauliflower and top with tomato sauce, part-skim mozzarella, and assorted veggies.
9. Lentil Soup:
In a pinch, you can buy Annie’s lentil and vegetable soup. If you have time, whip up a batch of hearty lentil soup with vegetables, flavored with cumin, coriander, and a splash of lemon juice.
10. Shrimp and Broccoli Stir-Fry:
Stir-fry shrimp with broccoli, snow peas, and bell peppers in a light soy sauce, served over brown ric
Common Questions about Meal Planning and Weight Loss
Can you suggest healthy breakfast options for weight loss?
Choose high-protein breakfast foods like eggs, Ezekiel bread with nut butter, cottage cheese or Greek yogurt with fruit and nuts, or a quinoa bowl to keep you satiated and nourished all morning long!
What are good protein sources for weight loss meals?
Aim for 12 grams of protein or more every time you eat! This could be chicken or turkey, lean meats, seafood, beans and legumes, tempeh or tofu and eggs.
How can I incorporate more fruits and vegetables into my meals?
Here are a few ideas to get you started: add spinach, peppers and onions to scrambled eggs, spiralize zucchini or squash instead of using pasta, add diced veggies to soups and stews, and aim for 1 fruit or veggie with every meal!
Are there any healthy dessert options for those with a sweet tooth while trying to lose weight?
Some great dessert options are chocolate avocado mousse, dark chocolate dipped strawberries or bananas, greek yogurt with some chocolate chips and banana, or fruit with a dollop of whipped cream.
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Schedule a 20-min CallAbout the Author:
Jenn Hand has been helping women like you become normal eaters since 2015.
She’s worked with thousands of women, helping them to balance their bodies, end bingeing, stop obsessing over food, and start feeling amazing again. As a board-certified health coach and holistic nutritionist, Jenn knows how to support you in making real positive changes that last.
Her articles have been published on Mind Body Green, Tiny Buddha, Thrive Global and other local and global media platforms. She’s the author of How to Be a Normal Eater and the creator of The Normal Eater’s Club program. Listen to Jenn’s advice and tips on the Cake Doesn’t Count Podcast, or read more of her articles for free on the Food Freedom Blog.
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