When it comes to weight loss, sticking to your program is everything. 80% of people who lose significant weight will not keep it off for longer than 12 months. However, you shouldn’t let that scare you.
All this means is that it’s essential to love the foods, routines, and everything else in your program if you want long-term success. Let’s talk about some healthy and easy dinners for weight loss!
Burrito bowls are very popular for healthy eaters, as they are delicious, filling, nutritious, and versatile. You can add nearly anything you want to these bows, but the staples should be:
- Rice, quinoa, or other grain
- Vegetables of choice
- Protein of choice
- Natural flavorings (fresh garlic, lime juice, etc.)
- Low-calorie sauce or seasoning (salsa, hot sauce, Adobo seasoning, etc.)
For your vegetables, peppers and onions are the obvious choice, but don’t limit yourself. There’s no reason you can’t put mushrooms, tomatoes, or fresh greens in there. They’ll add extra nutrition and fiber and help keep you full.
For your protein, stick to lean options like chicken or seafood. Limit red meats or meat substitutes unless you can find a low-fat option.
If you want to add some fat to balance it out, stick to avocados, eggs, or other healthy fats. Avoid oils, sour cream, or other sources if you can.
How to Cook Burrito Bowls
It’s as simple as can be. Start with your peppers and onions, and sautee them to your liking. Make sure your protein is cooked through (especially chicken!) and cut it into small pieces.
Prepare some rice and beans on the side, as this should be the bulk of the dish. Cook your vegetables and protein through and incorporate everything together and season it how you like it. Yes, it’s that easy and you can try different combinations every time you make it to find what you like!
If you like to feel truly full, salads are a great dinner option. While often viewed as a side dish, allow them to steal the show every once in a while.
How to Prepare Salads
Collect any ingredients you want in your salad that fit your nutritional and dietary goals. Essentially, any fresh vegetables are totally up for grabs. Greens, tomatoes, cucumbers, peppers, onions, pickles, or whatever you want!
As a pro tip, remember to wash your lettuce (or green of choice) and either use a salad spinner or pat it down with a paper towel. If you aren’t a salad lover, this may be why. Remember, excess water ruins salads!
Next, grab a protein and prepare it how you like it. If it’s chicken or another meat, make sure it’s cooked through and seasoned how you like it. If you’re using a no-fat dressing, you can even add hemp or flax seeds for some extra protein.
From there, grab a crunch of your choice. Whole grain croutons, low-fat tortilla chips, or anything else that’s diet-friendly. This is also a great place to add some nuts or seeds for added protein, good fat, and extra crunch!
Try to limit the amount of oil you use, instead opting for homemade dressings or natural flavorings like lemon juice, balsamic vinegar, salsa, or other options.
Like salads or burrito bowls, soups can be made differently every day without losing nutritional value or totally blowing your calorie “budget.” You can always experiment with them and use them as a staple in your diet!
How to Make Soup
Everybody has different soup preferences. If you like them thicker, use lentils to thicken them up and give a great protein and fiber kick. If you like them thinner, use beans, chicken, or beef for your protein.
Either way, cut up your vegetables, saute them in a pot first, let their flavors come out, and start adding broth. Allow them to simmer for at least 45 minutes, adding lentils or beans in the last 15 minutes.
Again, there are so many ways to make a healthy and nutritious soup, and we recommend trying different recipes until you find what you like. Soup can easily become a staple in anyone’s diet, as long as you find your tastes.
Healthy Fried Rice
Yes, you can make a simple, delicious, and incredibly filling fried rice at home that’s packed with nutrients and fiber.
Also, fried rice is arguably the king of meal prepping, which makes preparing healthy dinners much easier to maintain. Here’s how to prepare it at home.
How to Cook Healthy Fried Rice
To start, chop up some onions and place them in a pan with just a touch of sesame oil (or oil of your choice). Be careful not to use too much oil, as that can quickly increase the calorie count.
Next, chop some carrots and get some frozen peas on hand. Wait for the onions to cook to your liking. Once the onions are translucent, add the rice and begin stirring the ingredients together. Leftover rice works great for fried rice! We recommend a short-grain, sushi-grade brown rice for the best flavor and texture, but you can use any that you like.
It’s important to use brown rice instead of white rice, though, as it’s much healthier and packed with complex carbohydrates, which will help you feel full at night. Pro tip from Michelle….use an Instant Pot to prepare rice ahead of time. Use coconut milk (great fat source) in the rice in place of water when preparing it!
Finally, add your carrots and peas into the pan and either crack one or two eggs in or crumble some tofu. You can use egg whites to lower the fat content, but don’t be scared of the yolks. Once the eggs are cooked through, add a little soy sauce and put your fried rice in a bowl.
This meal is simple and nutritious, and it sure is tasty! Add any vegetables of your choice and saute them on the side with a little soy sauce and lemon juice for extra nutrients and fiber!
Try These Dinners For Weight Loss Today
Now that you know some healthy dinners for weight loss, remember to cook nutritious meals with plenty of fiber and volume. This will help keep you full at night and avoid temptation. Also, don’t forget to try new recipes to see what you like, as adherence is the key to weight loss! Pro tip: Michelle has an extensive recipe collection on Pinterest. You can check out her collection here. These are her collection of Whole30 recipes, but poke around more on her food boards for more ideas!
Are you ready to get started on the path to a healthier you? We can help! Click here to read more about how we can help you reach your health and weight goals!