Thai steak salad
Steak lovers rejoiced
in 2015 when research in the International Journal of Obesity proclaimed
the high-protein
diet was the winner of weight-loss diets. The conclusion: Increasing
your protein, decreasing your carbs slightly, and focusing on getting
higher-quality carbohydrates like whole grains and produce helps you lose
weight and keep it off. That's where this fresh-tasting weight-loss recipe
for Thai steak salad by celebrity Food Network chef Ellie
Krieger comes in. It's brightly flavored with lime juice, ginger, basil, and
cilantro, and once the meat is marinated, it comes together in just half an
hour. Learn 12 more diet secrets of people who maintained their weight
loss.
Red beans and coconut
rice
Forget complicated,
expensive diet plans (which don't work anyway) and just focus on fiber,
suggests a study published in the Annals of Internal Medicine in
2015. The findings indicate that making just one dietary change—setting a
goal of eating 30 grams of fiber each day—can help you lose weight, lower your
blood pressure, and improve your body's response to insulin. As a shortcut,
make a meal of rice and beans, which provides a bowl full of plant-based
protein (20 to 25 grams) and fiber (about 15 grams). Beans and rice don't have
to be boring! Make this simply delicious 30-minute island-inspired coconut rice and beans recipe from
Epicurious, using light coconut milk. Don't miss these other 10 high-fiber recipes that help you lose weight.
Green tea smoothie
You know that green
tea is good for you because of all its antioxidants, but the combo of caffeine
and the free-radical-fighting catechin EGCG in green tea may help people lose weight,
according to a meta-analysis of 11 studies published in the International
Journal of Obesity in 2009. While more recent analyses are mixed and
suggest that any weight
loss resulting from green tea would be minimal, anyone who wants to
shed some pounds knows that every little bit counts. If you're looking for a
cool alternative to straight-up green tea, try this creamy low-carb green tea smoothie made with matcha from Better by
Design Nutrition.
Red lentil soup
Eating soup is one of
the simplest, most pain-free ways to drop a size and shed belly fat.
One study published in the journal Appetite in 2007
found that people who ate soup before consuming a lunch entrée ended up downing
20 percent fewer calories overall than people who skipped soup.
Adding vegetables and protein to your soup also helps keep you fuller longer,
so you'll be less hungry later on. This weight-loss recipe for red lentil soup from Kitchn has a whopping 12.5 grams
of protein per serving and is ready in 25 minutes. Sauté a teaspoon or two of
fresh, grated ginger with the onion and add a pinch of cayenne for an extra
flavor boost. On your next trip to the grocery store, make sure to pick up
these protein-filled diet foods for weight loss.
Tzatziki
Dzunk it, dzrizzle it,
szlather it—no matter what you do with Greek tzatziki, it tastes wonderful.
Made of just Greek yogurt, cucumbers, garlic, and seasonings, this special
sauce can transform grilled fish and meat, simple crudités, or a veggie- and
lentil-filled pita into an amazing meal. We love this tzatziki recipe with lemon zest and dill from the Food
Network. Plus, yogurt can be a key ingredient to any successful
diet, suggests a review of research published in the International
Journal of Obesity in 2015. Scientists found that yogurt consumption
was associated with a lower body mass index, lower body weight, less weight
gain, a trimmer waist, and lower body fat. While many experts point to the
yogurt's generous amount of protein (about 18 grams per serving) for helping
you feel full and satisfied, the active cultures also could help shed body fat
by correcting your gut bacteria. Find out how to pick the best probiotics for weight loss.
Farmers' market quinoa
salad
How do I love thee,
quinoa? Let me count the ways: One, you have almost twice the protein of brown
rice; two, your chewy texture and nutty flavor make everything else in the bowl
taste better; and three, all that protein and fiber, along with complex
carbs and a small dose of healthy fats, keep my blood sugar steady. Better yet, you cook faster than a
pot of rice—quinoa is ready in about 15 minutes. For a quick weight-loss
recipe, throw together this farmers' market quinoa salad from Epicurious, which
also features green beans, snap peas, broccoli, and pistachios in a Dijon
dressing.
Super seedy granola
bars
The itsy-bitsy super
seeds chia and flax are nutritional powerhouses. They both have omega-3
(particularly alpha-linolenic acid) and omega-6 fatty acids, protein, fiber,
flavonoids, and a host of vitamins and minerals—not to mention great flavor and
crunch. According to the Harvard T.H. Chan School of Public Health, research
suggests that chia seeds can increase a sense of fullness while
reducing appetite, as well as have beneficial effects on cardiovascular health.
And what better way to enjoy them than combined with dates, sunflower and hemp
seeds, and nuts for the ultimate homemade granola bar? Check out these
easy super seedy granola bars from Minimalist Baker. And
don't miss these other ways to lose weight without a lick of exercise.
Fried cauliflower rice
Boosting your intake
of fiber-rich food, including vegetables, is one of the smartest ways to lose weight, according to a review of research published in
the Lancet in 2019. Plus, it will help you live longer. To
incorporate more fiber into your diet, try making an easy Chinese stir-fried
vegetable rice using prepared (or homemade) cauliflower rice as the base. We're
crazy about this flexible-ingredient 15-minute
fried cauliflower rice recipe from Pinch of Yum, which has eggs and
tofu for protein (you can also opt for white beans or chickpeas if you don't
eat eggs or soy). Follow the weight-loss recipe verbatim, or add seasonal
vegetables and herbs you already have in the crisper. Find out the 15 ingredients doctors always add to their meals.
Yogurt-marinated
chicken kebabs
Pure protein marinated
in a spicy yogurt sauce to keep it tender and juicy is what weight-loss dreams
are made of. Skewering lean chicken or steak tenders is a great way to prepare
healthy food fast. This recipe for spicy chicken kebabs from cookbook author Steven
Raichland on Bon Appétit's website calls for an overnight marinade,
but your hands-on time is only about 15 minutes. With mouthwatering weight-loss
recipes like this, you'll forget you're on a diet. Learn 19 tips a weight-loss coach won't tell you for free.
Nicoise salad
One thing French women
know is how to make the perfect diet plate. Take Nicoise salad: a couple of
cans of tuna (in olive oil is best), hard-cooked eggs, steamed green beans,
tomatoes, and olives, dressed with vinaigrette. It's heaven on a plate that just
happens to be loaded with protein, fiber, and healthy fats. To serve the salad
chilled, prep it early or the day before. Martha Stewart makes a mean Nicoise
salad you'll want to make again and again. Note: Your best choice for
seafood is chunk light tuna, which comes from the smaller skipjack or yellowfin
and has less mercury than canned white albacore tuna,
according to the Environmental Defense Fund.
No-bake vegan
chocolate tart
Chocolate lovers, let
go of your guilt: Unsweetened cocoa powder has about two grams of fiber per
tablespoon, plus iron, manganese, magnesium, and zinc. Cocoa also has a high
flavonoid content, so it can potentially lower your risk of cardiovascular disease, per a review of research published
in Frontiers in Nutrition in 2017. If you're craving
chocolate, go ahead and add some cocoa powder to your protein shake. Or if a
little just won't do, try this deep, dark raw vegan chocolate tart from Food52, whipped up with
cocoa, avocados, and coconut oil. Learn 12 little weight-loss tricks only nutritionists know.
Cauliflower and kale
frittata
This low-cal cauliflower and kale frittata recipe from EatingWell
takes just 20 minutes to make and packs a one-two punch of protein and fiber
that will keep you satisfied and energized all day. Inspired by a traditional
Spanish tortilla (typically studded with starchy potatoes), this healthier
frittata swaps in low-carb cauliflower. As a result, you're getting just 300
calories for a large wedge. Serve it with a crisp arugula and radish salad
dressed with extra virgin olive oil and lemon juice.
Ready-to-eat berry
parfait
Healthy food that's
quick and convenient means you're more likely to eat it and stay on a sensible
diet plan (as opposed to diving into the box of doughnuts in the break room).
For a nutrient-rich snack or lunch, simply layer sliced berries of your choice
with thick Greek yogurt and a small amount of maple syrup (or your preferred
natural sweetener) in a Mason jar. (Plant-based yogurts are an option if you
don't eat dairy and look for brands made with pea protein if you want to up
your protein intake.) Then grab and go! Don't miss these 12 healthy breakfast ideas that are great for any weight-loss
plan.
Savory vegetable
smoothie
Who says all smoothies
have to be sweet? A savory one is not only delicious but also filling when you
add power nutrients and fiber. This spicy vegan vegetable smoothie from the Blender Girl
is packed with vegetables (carrot, cucumber, tomato, avocado, and romaine
lettuce), coconut water, olive oil, and sea salt. For more ideas, check out
these other 16 healthy weight-loss recipes that aren't salad.
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