25 Healthy Dinners for Weight Loss

Healthy Recipes for Breakfast Foods to Help You Lose Weight

If you’re trying to lose weight, don’t skip breakfast! Research shows that regular breakfast eaters tend to be leaner and people are more successful at losing weight—and keeping it off—when they eat breakfast.

Mix up your morning meal and try one of these healthy, low-calorie breakfast recipes featuring five healthy breakfast foods (oatmeal, peanut butter, yogurt, eggs and raspberries) that can help you lose weight.

Here Are 15 Clean Eating Recipes So You Have Every Meal Planned This Week

SPICY, SATISFYING VEGGIE STEW

YOU’LL NEED: 3 Tbsp olive oil; 1 small yellow onion, chopped; 3 cloves garlic, smashed; 1 winter squash (like butternut), peeled, seeded, and cut into medium chunks; one 15-oz can whole tomatoes; 1/4 cup tomato paste; 1 can chickpeas, drained and rinsed; 1 tsp cumin; 1/2 tsp each cinnamon, coriander, and red chili flakes; 2 bay leaves; kosher salt and pepper; 1 cup bulgur; handful chopped fresh parsley; 1/2 cup roasted peanuts, chopped.

TO MAKE: In a Dutch oven over medium-high heat, add 2 Tbsp oil and sauté the onion, garlic, and squash 4 to 5 minutes. Add the tomatoes, 2 cups water, the tomato paste, chickpeas, and remaining 1 Tbsp oil. Season with the cumin, cinnamon, coriander, chili flakes, bay leaves, and salt and pepper to taste. Bring to a boil, reduce to a simmer, and cook until squash is soft, 35 to 45 minutes. Remove the bay leaves. Meanwhile, place the bulgur in a bowl. Add 2 cups boiling water; let sit until the liquid has been absorbed and the bulgur is tender. Toss with the parsley, divide among four bowls, and top with the stew. Top each bowl with 2 Tbsp peanuts.

Makes 4 servings. Per serving: 505 cal, 21 g fat (3 g sat fat), 17 g protein, 69 g carb, 16 g fiber.

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Don’t forget cardio!

Repeat after us: «This is the year that my pooch will not hang over my jeans!» Then get with some cardio, which is key to burning belly fat. For results like our superstar readers’, aim to do 35 to 45 minutes, four days a week, of any sweat-inducing exercise you like, such as jogging, biking, using the elliptical machine, rowing, or swimming. Two of those days, do the steady-pace workout on the next slide; the other two, do the interval workout.

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Get a firmer everything with this stretch

Yes—a toning move that feels good! Start by lying down on your stomach, then get into this upward-facing dog pose from Jovinna Chan, director/trainer at the Kripalu School of Yoga in Stockbridge, MA. You’ll work your triceps, legs, and booty while unkinking all over.

Step 1: Place your hands shoulder-width apart on a mat or towel, close to your rib cage. Press the tops of your legs into the mat and pull your belly button in.

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«I made exercise a part of my daily life, and scheduled workouts as if they were appointments. I found a jogging stroller on

Freecycle.org

—it was brand-new, and totally free! I do the tummy routine when my son is sleeping; otherwise, he comes over to bounce on my belly thinking it’s time to play. But most days, I find the time: It clears my head. Now I notice I

want

to exercise, versus feeling like I have to. I also kept a food journal, and it was crazy to look at it , After a stressful day and see that fried chicken had crept onto my plate. Tracking what I ate helped me make better choices. I used to joke that my belly made me look like a two-liter soda bottle—but today I’m more hourglass, like a classic Coke.»

Dress, Kiyonna, $98;

madisonplus.com

.

Kickstart Your Weight Loss with These Delicious and Nutritious Dinners

Roasted Cauliflower Enchiladas

Enchiladas get a bed reputation, but these healthy, cauliflower-based enchiladas from Gimme Some Oven are totally good for you (and awfully pretty, too). To make them vegan, get rid of the cheese and add nutritional yeast. To make them gluten-free, use gluten-free tortillas. And for some extra protein, add in meat, like chicken, shrimp, carnitas, or steak. There are tons of possibilities!

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“Meal planning works because there’s built-in portion control as you prep and divide meals,” says Moon. It also prevents you from running to your nearest fast food restaurant to grab a convenient meal when you’re pressed for time or don’t have anything on hand. (Most of those orders won’t help you lose weight.)

“It’s easier to make healthy decisions when you plan ahead,» she says. «When hunger hits and you’re caught without a plan, you’re more likely to reach for what’s nearest, quickest, and may not be the healthiest.»

To make meal-prepping as easy as possible, try batch-cooking «grains and pastas, soups and stews, and hearty vegetables that will reheat well like brussels sprouts, carrots, and kale,” Moon says.

Another hack: «Use a portion of one night’s dinner for the next day’s lunch and then transform that meal into something a little different for the next day’s dinner,” she says. For example, grilled salmon with sorghum and roasted bell peppers for dinner can turn into fish tacos with bell pepper-tomato salsa the next night.

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You can have anything from the grilled fish section, and add pesto or lemon butter for healthy fats. This includes the Ahi Tuna Steak, Atlantic Salmon,and Chilean Sea Bass. A non-seafood option: the Wagyu Beef Burger with avocado, but without the bun.

Ahi Tuna Steak: 220 calories, 4g total fat (1g saturated fat), 160mg sodium, 0g carbs, 0g fiber, 0g sugar, 46g protein

Atlantic Salmon (small): 300 calories, 18g total fat (3.5g saturated fat), 160mg sodium, 0g carbs, 0g fiber, 0g sugar, 35g protein

Chilean Sea Bass (small): 340 calories, 28g total fat (6g saturated fat), 105mg sodium, 0g carbs, 0g fiber, 0g sugar, 21g protein

Herb Pesto: 130 calories, 14g total fat (2g saturated fat), 230mg sodium, 1g carbs, {amp}lt;1g fiber, 0g sugar, {amp}lt;1g protein

Lemon Butter: 140 calories, 16g total fat (10g saturated fat), 35mg sodium, 0g carbs, 0g fiber, 0g sugar, 0g protein

Wagyu Beef Burger (half pound, with bun): 1,080 calories, 75g total fat (27g saturated fat), 1,470mg sodium, 54g carbs, 4g fiber, 14g sugar, 48g protein

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