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30 Super-Easy Healthy Dinners

That'll Help You Lose Weight

You'll be counting down the minutes 'til you can make these
healthy dinner recipes!
BY ANNA BORGES October 31, 2014

1/31 ,

When you get home after a long day at work, it can be so tempting to grab takeout or
heat up a frozen mealbut don't even think about it. Instead of sacrificing your health
for the sake of convenience, enjoy any one of these super-easy dinners that will be ready
in no time and help you shed weight all month long. These healthy dinner recipes are
quick, simple, and tasty!
Loaded Spaghetti

2/31 ,

1 cup sliced bell pepper
1/2 cup sliced red onion
1 tsp olive oil
1 cup cooked whole-wheat spaghetti
2/3 cup cooked edamame

Saut peppers and onions in oil until onions are translucent. Toss with pasta and

Total: 420 calories

Soybeans are brimming with hunger-satiating protein and fiber, making them a great
pasta topper.

(For even more great healthy-eating ideas that will help you lose weight, check out The
Women's Health Diet.)

Cookout for One

3/31 ,


1 organic beef hot dog
1/2 cup organic baked beans
1 whole-wheat hot dog bun
1/2 Tbsp whole-grain mustard
1/2 Tbsp sweet relish
1 cup sliced honeydew melon

Cook hot dog, and heat baked beans in a saucepan. Serve hot dog in the bun, topped
with mustard and relish, with beans and melon on the side.

Total: 490 calories

Your hot dog doesn't have to be a diet-breaker, so long as you load up on healthy
toppings instead of chili and cheese, which can beef up your dog with saturated fat,
excess calories, and tons of sodium.

These fun (and healthy!) pita pizza recipes will give you even more healthy-dinner

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15 Pita Pizzas That Will Change Your Dinner Game


Summer Farrotto
4/31 ,

1 boneless, skinless chicken breast (3 oz)
2 Tbsp olive oil, divided
1/4 cup sliced red onion
1 cup diced yellow squash
1/2 cup dry farro
1 Tbsp chopped parsley
1 Tbsp grated Parmesan cheese

Pan-sear chicken in 1 Tbsp oil, seasoning with salt and pepper to taste, then dice. Saut
onion and squash with remaining oil. Stir in farro until coated in oil. Add 2/3 cup water,
bring to a boil, stir, reduce heat, and cover. Cook 20 minutes or until soft. Stir in
chicken, parsley, and cheese, and serve.

TOTAL: 490 calories

Haven't tried farro? It's an Italian grain with a nutty flavor that is packed full of essential
nutrients such as magnesium, B vitamins, niacin, zinc, protein, and fiber.

Beef and Veggie Salad Bowl

5/31 ,


2 Tbsp dry red quinoa
2 cups mesclun greens
3 oz cooked lean beef, cubed
1/2 cup chopped broccoli florets
1/4 red bell pepper, chopped
2 tsp olive oil
1 tsp red wine vinegar

Cook quinoa as directed. Toss with greens, beef, broccoli, and pepper in a bowl. Whisk
oil and vinegar for dressing.

Total: 320 calories

Who needs Mexican fast food with this healthy alterative?

Bow Ties with Spring Vegetables

6/31 ,


2 oz dry whole-grain farfalle pasta
2 tsp olive oil
1/2 cup artichoke hearts
1/4 cup sliced red onion
1/4 cup peas
1 Tbsp chopped fresh mint

Cook pasta as directed and toss with oil, vegetables, and mint. Season with salt and
pepper to taste.

TOTAL: 370 calories

Full of fiber, those artichoke hearts will help you fill up fasterand stay full. Bye,
midnight snacking!

Half-Homemade Soup with Asparagus

7/31 ,


4 oz boneless, skinless chicken breast
1 cup Amy's Organic Chunky Vegetable soup
2 Tbsp dry quinoa
1 cup chopped kale
10 small asparagus spears
2 tsp soy sauce
1/8 tsp grated fresh ginger

Bake chicken at 350F for 25 minutes, then shred with a fork. Meanwhile, combine
soup, quinoa, and kale in a saucepan, bring to a boil, and simmer until quinoa is done,
about 15 minutes. Add chicken. Steam asparagus, then toss with soy sauce and ginger.
Serve asparagus on the side.

TOTAL: 330 calories

A proven anti-inflammatory, fresh ginger is full of antioxidants that boost your

immunity, so this soup is perfect for a warm meal when you're feeling under the

Pork with Veggies

8/31 ,


1 pork tenderloin (4 oz)
1 cup steamed green beans
2 Tbsp sliced almonds
1 baked sweet potato
Season pork with salt and pepper, sear in an ovenproof skillet coated with cooking
spray, and transfer to a 450F oven for 15 minutes. Slice and serve with green beans
topped with almonds, and a sweet potato.

Total: 370 calories

Did you know that sweet potatoes pack 438 percent of your daily value of infection-
fighting vitamin A? Not bad for a delicious side dish.

Pizza Party
9/31 ,

1 Amy's Light 'N Lean Italian Vegetable Pizza
3 oz broccoli slaw
1/4 cup black beans
1/4 cup sliced scallions
1 tsp olive oil
1 oz lemon juice

Bake pizza. Blend slaw, beans, scallions, oil, and lemon juice, and serve on the side.

Total: 400 calories

This pizza only costs you 280 calories. A fast-food personal pie? Double that.

Baked Chicken with Mushrooms and Sweet Potato

10/31 ,


1/2 skinless chicken breast
1 cup baby portobello mushrooms, sliced
1 Tbsp chives
1 Tbsp olive oil
1 medium sweet potato

In a 350F oven, bake chicken, topped with mushrooms, chives, and oil, for 15 minutes.
Microwave sweet potato for five to seven minutes.

Total: 382 calories

Sweet potatoes have a lower glycemic index than white spuds do, so they're gentler on
your blood sugarand potentially your waistline.

Shrimp Ceviche
11/31 ,

1/2 cup chopped cucumber
1/3 cup chopped jicama
1/3 cup chopped mango
1 Tbsp chopped onion
1/4 cup sliced avocado
1 tomato, sliced
1 cup cooked shrimp
1/4 cup lemon juice
1 tsp red pepper

Toss together, and dress with lemon juice.

Total: 430 calories

Avocado's monounsaturated fats may play a role in warding off belly fat.

Light Lasagna
12/31 ,

1/2 cup cooked whole-wheat spaghetti
1/4 cup part-skim ricotta
1/3 cup prepared tomato sauce
1/2 tsp crushed red chili flakes
1 Coleman Natural Mild Italian Chicken Sausage link, cooked
2 cups spinach

Combine pasta, ricotta, sauce, and chili flakes, then crumble sausage on top. Add
spinach, and let wilt.

Total: 350 calories

Whole-wheat pastas have more fiber than their empty-calorie, white-flour counterparts.

Chicken with Cheesy Broccoli Soup

13/31 ,


1 cup chopped broccoli
1 cup chopped parsnips
3/4 cup nonfat chicken stock
1/4 cup low-fat shredded cheddar cheese
1 Tbsp sliced almonds
4 oz chicken breast
1 tsp lemon juice
Salt and pepper, to taste

Steam broccoli and parsnips, then puree with stock and cheddar; sprinkle with nuts.
Bake chicken, top with lemon juice, and season.

Total: 360 calories

Clear soups can help fill you up, but pureed ones taste richer, which can be more

Cilantro Shrimp with Squash, Chard, and Wild Rice

14/31 ,


8 large shrimp
1 Tbsp olive oil
2 tsp fresh cilantro
2 tsp fresh lime juice
1 yellow squash, sliced
1 cup Swiss chard
1/4 cup dry wild rice blend

Sear shrimp in olive oil over medium heat for three to four minutes, seasoning with
cilantro and lime juice. Steam squash and chard for five to seven minutes, and cook rice
according to package directions.

Total: 370 calories

With fewer calories per ounce than most fish, shrimp are the ideal seafood if you're
trying to slim down.

Lemon Chicken with Gazpacho

15/31 ,


3 1/2 oz chicken breast
1 Tbsp olive oil
1/2 lemon, sliced
1 tsp fresh rosemary
1 cup stewed tomatoes
3 cloves garlic, minced
1/2 cup onion, chopped
1/4 cup cucumber, chopped
1/4 cup green pepper, chopped
1 Tbsp white wine vinegar

Coat chicken with olive oil. Cover with lemon slices and rosemary, and bake at 350F for
25 to 30 minutes. Combine gazpacho ingredients in a blender, then serve at room
temperature with chicken.

Total: 414 calories

Garlic does more than add flavor: It may help boost weight loss and reduce body fat.

Zesty Tofu and Quinoa

16/31 ,


1 cup cooked quinoa
2 oz extra-firm tofu, cubed
3 Tbsp diced red pepper
3 Tbsp diced green pepper
1 tsp cilantro
2 Tbsp diced avocado
2 tsp fresh lime juice

Combine all ingredients.

Total: 320 calories

Lime juice not only adds zing to this dishit also adds antioxidants that can wipe out
stress, fight the signs of aging, and rejuvenate your body and mind.

Confetti Pesto Pasta

17/31 ,


1/4 pint cherry tomatoes
1/3 cup cooked green beans
1/3 cup diced chicken breast
1/4 cup pesto sauce
1/4 tsp each salt and pepper
1 cup cooked linguine
1/4 cup shredded Parmesan

Combine tomatoes, cooked green beans, diced chicken breast, pesto sauce, and salt and
pepper in a bowl. Add cooked linguine. Garnish with shredded Parmesan.

Total: 417 calories

This easy dish can be made in under five minutes!

Asian Turkey Lettuce Cups

18/31 ,


4 oz ground lean turkey
1/2 cup white mushrooms, chopped
1 tsp minced garlic
1/4 cup shelled and cooked edamame
2 Boston lettuce leaves
2 Tbsp sliced scallion

1/2 Tbsp hoisin sauce
1 tsp low-sodium soy sauce
1/2 tsp rice vinegar

Asian Slaw
1/2 cup shredded red cabbage and green cabbage
1/4 cup sliced jicama
1/4 cup grated carrot
1 tsp olive oil
1/2 tsp rice vinegar

In a nonstick skillet coated with cooking spray, saut first three ingredients for
five minutes. Add edamame, scoop mix onto lettuce, top with scallion, and wrap up.
Drizzle with sauce, and serve slaw on the side.

Total: 329 calories

Substituting mushrooms for some of the meat in the dish saves fat and calories. Plus,
you won't compensate by eating more later, a 2008 study reported.

Pork with Roasted Vegetables

19/31 ,


3 oz pork tenderloin
1 cup baked cubed butternut squash
2 cups brussels sprouts cooked in 1 Tbsp olive oil
1/2 tsp salt
1 tsp black pepper

Roast pork tenderloin at 375F, then serve with vegetables.

Total: 405 calories

Brussels sprouts contain quercetin, a flavonol that may reduce belly fat and help you
fend off extra pounds.

Mushroom Bison Burger

20/31 ,


4 oz grass-fed bison burger
1 portobello mushroom, grilled
1 slice red onion
2 slices tomato
2 lettuce leaves
1 Arnold Artisan Ovens Multi-Grain Flatbreat

Grill mushroom and burger, and top with onion, tomato, and lettuce on flatbread.

Total: 374 calories

Grass-fed bison meat contains less fat than both ground chicken and grass-fed beef
plus it has more protein.

Salmon with Lemon and Dill

21/31 ,


5 oz wild Atlantic salmon
1 Tbsp lemon juice
1 tsp dill
2/3 cup parsnips
1 1/2 cup chopped broccoli, steamed

Sprinkle salmon with lemon juice and dill and bake for 15 minutes at 225F.

Total: 261 calories

Chow downbroccoli contains quercetin, which inhibits the maturation of fat cells.

Shrimp Pasta with Salad

22/31 ,


1/2 cup dry rigatoni, cooked
3 oz shrimp, poached
1/2 cup oil-packed sun-dried tomatoes, drained and pureed
3 large black olives, sliced
1/2 Tbsp pine nuts
2 tsp grated Parmesan

1 cup romaine lettuce
1/4 cup chopped tomato
1/2 cup sliced cucumber
1/2 Tbsp balsamic vinegar

Toss pasta with shrimp, sun-dried tomatoes, olives, and pine nuts. Top with Parmesan.
Serve alongside the salad.

Total: 465 calories

Pine nuts increase your body's secretion of satiety hormones and may short-circuit your

Seared Scallops with Lemon Juice and Sage

23/31 ,


2 tsp canola oil
3 oz sea scallops
2 tsp lemon juice
1/2 tsp ground sage
1 1/2 cups cubed roasted acorn squash
2 cups kale sauted in 2 tsp olive oil

Heat canola oil in a large nonstick skillet over high heat. Add scallops and cook without
stirring until well browned, around two minutes. Flip scallops and cook until the sides
are firm and centers opaque, 30 to 90 seconds. Drizzle with lemon juice, and sprinkle
sage on top. Serve with squash and kale.

Total: 496 calories

These mollusks are high in satisfying protein and can help you lose weight: In a
University of Washington School of Medicine study, people who increased their protein
intake from 15 percent to 30 percent of their daily calories lost eight pounds of fat in 12

Cheesy Veggie Pasta

24/31 ,


1/2 cup whole-wheat macaroni
1 cup crushed whole, peeled canned tomatoes
1/2 cup low-fat ricotta cheese
3/4 cup chopped spinach
1 cup zucchini wedges
2 tsp olive oil

Cook vegetables over medium-high heat, then combine with cooked macaroni and

Total: 439 calories

Go meatless once a week! According to a study in The American Journal of Clinical

Nutrition, eating less meat may help keep your weight in check.

Teriyaki Beef with Veggies

25/31 ,


3 oz grass-fed beef tenderloin, cubed
2 Tbsp reduced-sodium teriyaki sauce
1 Tbsp light honey-mustard dressing
2 tsp olive oil
1/4 cup sliced carrots
1/2 cup chopped broccoli
1/4 cup sliced water chestnuts
1/4 cup sliced peppers
1/2 cup cooked brown rice

Marinate beef in teriyaki and dressing for 30 minutes. Heat olive oil in a pan, and cook
beef one to two minutes. Add veggies, and cook for another five to seven minutes until
beef is browned. Serve over rice.

Total: 506 calories

Beef from cows that graze on grass has higher amounts of conjugated linoleic acid,
which can help fight body fat.

Shrimp and Broccoli Pasta Salad

26/31 ,


4 oz cooked shrimp
1/2 cup cooked whole-wheat elbow macaroni
1/2 steamed broccoli
4 sun-dried tomatoes, halved
1 tsp capers
2 Tbsp red wine vinegar
1/4 tsp onion powder
1/2 tsp oregano

Toss all ingredients, and serve cold.

Total: 312 calories

Shrimp is high in omega-3's, and according to a study in the journal Appetite, people
who ate omega-3-rich diets were most likely to feel satiated.

Chicken Parmigiana with Penne

27/31 ,


4 oz grilled chicken, diced
1/2 cup tomato sauce
1 cup spinach
1/2 cup whole-wheat penne
1 1/2 Tbsp grated Parmesan

Saut spinach in one teaspoon olive oil, and toss with chicken, penne, and tomato sauce.
Top with Parmesan.

Total: 437 calories

Spinach contains lipoic acid, which plays a role in energy production and may help
regulate blood sugar levels.

Beef Stir-Fry with Butternut Squash Soup

28/31 ,


3 oz steak tenderloin fillet, sliced thin
1/2 cup sliced shiitake mushrooms
1/2 onion, sliced
2 tsp olive oil
1/3 cup cooked bulgur

Butternut Squash Soup

1/2 cup Pacific Natural Foods organic light-sodium butternut squash soup

Stir-fry beef, onion, and mushroom, and serve over bulgur.

Total: 450 calories

Bulgur is a quick-cooking, nutty-tasting whole grain that's lower in calories and fat than
brown rice.

Asian Snapper
29/31 ,

1/4 cup raw pistachios
1/2 cup cooked millet
1/2 cup bok choy
6 oz cooked snapper
4 tsp low-sodium soy sauce
2 tsp sesame seeds
1/2 cup sugar snap peas, cooked

Mix pistachios into millet. Top millet with bok choy and then snapper. Drizzle snapper
with soy sauce, and sprinkle with sesame seeds. Serve sugar snap peas on the side.

Total: 561 calories

In a study, those who added pistachios to their diet lowered their body-mass indexes
more than those who ate pretzels instead.

Jambalaya Blend with Veggies

30/31 ,


1 veggie burger
1/2 cup cooked brown rice
2 Tbsp corn
2 Tbsp salsa
1/2 cup chopped red, green, or yellow bell peppers
3/4 cup diced squash
3/4 cup diced zucchini
1/4 cup chopped red onion
1 tsp olive oil
Salt, to taste

Cook burger in pan spritzed with cooking spray, then chop burger and combine with
rice, corn, and salsa. Toss veggies with oil and salt, roast for 15 to 20 minutes, and serve
on the side.

Total: 360 calories

Fill up with brown rice. It has more than five times the fiber of the white stuff.

Cod with Rosemary Polenta and Beans

31/31 ,


3 oz cod
1 tsp chopped fresh parsley
Dash of salt
Dash of pepper
1/4 cup dry polenta
1/2 cup 1 percent milk
1 Tbsp pine nuts
1/2 tsp rosemary
1/2 cup cooked green beans

Season cod with parsley, salt, and pepper, then steam for eight minutes. Cook polenta
with milk, per package instructions, then top with pine nuts and rosemary. Serve with
green beans.

Total: 352 calories

Fight flab with flavor: Rosemary's carnosic acid appears to help reduce weight gain.

20 Satisfying Lunches That

Promote Weight Loss
Your lunch break just became the healthiest part of your nine to
BY ANNA BORGES October 16, 2014

1/21 ,

You probably spend your mornings at work counting down the minutes 'til your much-
needed lunch break, so why not double your pleasure by brown-bagging a delicious meal
you can actually get excited about? Skip the drive-thru, stop checking your e-mail, and
enjoy any one of these healthy meals that will aid your weight-loss effortseven if you're
stuck at your desk.

Roast Beef and Horseradish Wrap

2/21 ,


2 Tbsp 2% plain Greek yogurt
1 Tbsp horseradish sauce
2 leaves Bibb lettuce
4 slices lean deli-style roast beef
4 slices tomato
1 cup fresh raspberries

Combine yogurt and horseradish, and spread on lettuce. Top with roast beef and
tomato, and roll into a wrap. Serve with raspberries.

Total: 300 calories

Greek yogurt is a great mayo substituteeven light mayonnaise can't compare when it
comes to saving calories and fat.


Tuna-Avocado Sandwich
3/21 ,

1/3 avocado, mashed
1/2 Tbsp lemon juice
4 oz white albacore tuna, drained
1 thick slice tomato
1 piece butter lettuce
1 slice red onion
1 slice whole-grain bread

Combine avocado with lemon juice, and fold in tuna. Stack tomato, lettuce, onion, and
avocado and tuna mixture on bread for an open-face sandwich.

Total: 350 calories

An avocado a day may help to keep the doctor away, research shows.

Tofu Salad
4/21 ,

1 Tbsp soy sauce
1 Tbsp almond butter
1/8 tsp minced garlic
4 oz tofu, extra firm, thinly sliced
1 cup snow peas, slivered
1/2 tsp sesame seeds
2 Scandinavian crispbread crackers

Whisk soy sauce, almond butter, and garlic. Toss with tofu and snow peas. Top with
sesame seeds, and serve with crackers.

Total: 330 calories

Almonds are great for a healthy and slim gut: A Penn State study of 52 adults found that
people who ate 1.5 ounces a day of almonds for six weeks reduced their belly fat and
waist circumference more than those had a high-carbohydrate, calorie-matched snack.

Salmon Avocado "Sushi"

5/21 ,


1/2 avocado, thinly sliced
2 oz smoked salmon, thinly sliced
1/4 cup cooked rice noodles
1/4 papaya, thinly sliced
1 Tbsp chopped scallions
2 sheets nori seaweed
1 lime wedge

Lay fillings on nori sheets, and roll up sushi-style. Cut, season with lime juice, and
sprinkle with salt and pepper to taste.

Total: 470 calories

The omega-3 fats in salmon increase the production of a compound that repairs
damaged cells and helps control inflammation.

Burger and Fries

6/21 ,


1 Organic Sunshine Garden Herb burger
1/2 Food for Life sprouted whole-grain bun
2 leaves romaine lettuce
1 thick slice red tomato
2 tsp Dijon mustard
1 small sweet potato
1 tsp olive oil

Cook burger, and serve open-faced on half a bun. Top with lettuce, tomato, and
mustard. Cut sweet potato into wedges, coat with oil and seasonings to taste, and bake.

Total: 490 calories

Who says you have to forgo your favorite burger-and-fries combo for the sake of a flat
belly? These replacements keep your favorites low-calorie.

Fiesta Salad
7/21 ,

4 oz ground turkey (93% lean)
1 1/2 tsp Simply Organic Southwest Taco seasoning
3 cups shredded romaine lettuce
1/4 cup black beans
1/2 cup diced tomatoes
1/4 cup yellow corn
1 Tbsp cotija cheese
5 blue-corn tortilla chips, crumbled

Brown turkey in a pan on the stove top, and stir in taco seasoning. Toss turkey with
remaining ingredients.

Total: 410 calories

Keep your taco salad healthy by swapping out beef for lean turkey.

Winter Sausage and Lentil Salad

8/21 ,


1 link pre-cooked chicken sausage (3 oz)
1 tsp garlic salt
1/2 cup cooked lentils
1/2 bulb fennel, finely diced
1/2 Granny Smith apple, finely diced
1/2 stalk celery, finely diced
2 cups arugula
1 tsp olive oil
1 tsp red wine vinegar
1/2 tsp Dijon mustard

Warm chicken sausage, and season with garlic salt in a pan, then stir in lentils for 2
minutes. Remove from heat, stir in fennel, apple, and celery, and serve over arugula.
Whisk oil, vinegar, and mustard, and drizzle over top.

Total: 390 calories

Chances are, you're not utilizing fennel in your cooking, but you should beit's loaded
with phytonutrients, vitamin C, fiber, folate, and potassium.

Winter Grains
9/21 ,

1/4 cup dry farro
1 1/2 tsp olive oil
1 Tbsp filtered apple cider vinegar
1 tsp agave nectar
1 tsp orange zest
1/2 cup sliced kale
1/2 cup chickpeas
1/2 blood orange, sectioned

Cook farro (found in the grains aisle) according to package instructions. Whisk olive oil,
vinegar, agave nectar, and zest for dressing. Toss farro with kale, chickpeas, blood
orange, and dressing.

Total: 420 calories

Blood orange juice slowed fat accumulation in a study done in mice, thanks in part to its
bright color pigments called anthocyanins.

Spicy Chicken Salad

10/21 ,


1 cup roasted skinless chicken breast, cubed
1 Tbsp fresh lemon juice
4 tsp Dijon mustard
1/2 jalapeno, diced
1/2 medium celery stalk, chopped
Dash of black pepper
1 cup baby spinach

Combine the first six ingredients, and serve on a bed of spinach.

Total: 266 calories

The capsaicin in spicy peppers like jalapenos may have fat-torching powers.

Open-Faced Lox Sandwich

11/21 ,


1 slice pumpernickel bread
2 Tbsp part-skim ricotta
4 oz smoked salmon
2 Tbsp capers
1 1/2 Tbsp minced onions

Layer in the order listed above.

Total: 250 calories

Say (yes to) cheese! The calcium in dairy foods could help stoke your body's fat-burning
power, research shows.

MORE: 5 Ways Cheese Can Help You Lose Weight

Egg Salad Sandwich

12/21 ,


1 tsp Dijon mustard
2 slices multigrain bread
1 hard-boiled egg, sliced
2 Tbsp shredded cheddar cheese
1/4 cup chopped scallion
1/4 cup raw spinach
Juice of 1/4 lemon

Spread mustard onto bread slices, then layer egg, cheese, scallion, and spinach on top.
Drizzle with lemon juice.

Total: 303 calories

Unlike some of its sugary condiment cousins, Dijon mustard tallies just five calories per

Salmon Cucumber Boats

13/21 ,


3 oz canned pink salmon, drained
1 Tbsp capers
1 tsp yellow mustard
2 Tbsp plain low-fat yogurt
Dash salt
Dash pepper
1 cucumber

Combine the first six ingredients. Halve cucumber lengthwise, hollow out each half, and
stuff with salmon mixture.

Side Salad
3/4 cup romaine lettuce
2 Tbsp chopped macadamia nuts
1 clementine
2 tsp olive oil
1/2 Tbsp cider vinegar
Dash salt
Dash pepper

Total: 431 calories

Capers add a salty zing with just two (two!) calories per tablespoon. Pile 'em on.

Autumn Pumpkin Mix

14/21 ,


3/4 cup Brussels sprouts
1 cup cubed pumpkin
2 tsp olive oil
1 oz crumbled goat cheese
2 Tbsp pistachios
1/2 medium pear, sliced
2 Tbsp balsamic vinegar
2 tsp yellow mustard

Toss Brussels sprouts and pumpkin with oil, and roast for 30 minutes at 350F, turning
halfway through. Remove from oven, and toss with remaining ingredients.

Total: 387 calories

Roasting squash brings out its natural sweetness. It's no brownie, but it will help satisfy
your sweet tooth.

Open-Faced Turkey and Feta Sandwich

15/21 ,


1 slice whole-grain bread
3 oz sliced turkey breast
1/4 cup baby spinach
1/4 cup sun-dried tomatoes
1 Tbsp feta

Side Salad
12 yellow or red cherry tomatoes, halved
1/4 cup chopped cucumber
4 large black olives, chopped
1 Tbsp chopped scallion
1/2 Tbsp olive oil
1/2 tsp fresh lemon juice
1 tsp fresh mint

Top bread with turkey, spinach, sun-dried tomatoes, and feta. Broil six to eight minutes,
or until golden. Serve with salad.

Total: 367 calories

This salad isn't only visually pleasing, it's seriously filling. An assortment of colors and
textures may make a meal more satiating, finds research at the Smell & Taste Treatment
and Research Foundation.

Tabbouleh and Tuna on Greens

16/21 ,


3 oz canned water-packed light tuna, drained
1 1/2 cups red leaf lettuce
1 cup romaine lettuce
1 medium carrot, shredded
1 4-inch whole-wheat pita

1/2 cup cooked bulgur
3 Tbsp finely chopped fresh parsley
1/2 medium tomato, chopped
1/2 Tbsp olive oil
1 Tbsp fresh lemon juice
2 Tbsp chopped scallions
1/2 clove garlic, minced

Combine all tabbouleh ingredients, then use to top lettuce with tuna and carrot.

Total: 374 calories

This grain's resistant starch could make you resistant to mindless afternoon grazing.

Chicken Panini
17/21 ,

1 1/2 oz sliced low-fat Swiss
1 oz sliced reduced-sodium Black Forest deli ham
1 oz sliced reduced-sodium deli chicken breast
1 whole-wheat roll (12 oz total), sliced and gutted
1/4 cup marinara sauce, heated

Heat lightly oiled grill or panini press to medium heat (or use a grill pan). Place cheese,
ham, and chicken on the roll, starting and ending with cheese. Close sandwich, and grill,
flipping and pressing with spatula if necessary, until golden brown on both sides and
cheese is melted, about five minutes total. Halve sandwich, and serve with marinara
sauce for dipping.

Total: 292 calories

Marinara sauce is a fraction of the calories of cream-based dipping sauces, so enjoy!

Mozzarella and Tomato Salad

18/21 ,


1 medium tomato, cubed
1 oz fresh part-skim mozzarella cheese, cubed
1 cup fresh spinach leaves
1 clove garlic, pressed
1 1/2 tsp olive oil
2 tbsp balsamic vinegar
2 tsp sunflower seeds
1/4 tsp black pepper

Combine, and toss all ingredients.

Total: 243 calories

Not all cheeses are created equal, and mozzarella is lower in sodium than other popular
varieties, making it a great option for stocking up on calcium, phosphorus, and protein.

Grilled Chicken and Pineapple Sandwich

19/21 ,


1 boneless, skinless chicken breast
1 Tbsp Teriyaki sauce
1 slice Swiss cheese
1 slice pineapple (1/2" thick)
1 whole-wheat kaiser roll
Red onion, thinly sliced (to taste)
Pickled jalapeno slices (to taste)

Marinate chicken in Teriyaki sauce in re-sealable bag in fridge. Grill chicken for four to
five minutes, flip, and immediately add the cheese to breast. Continue cooking until the
cheese is melted and the chicken is lightly charred and feels firm to the touch. Remove,
and set aside. While the chicken is resting, place the pineapple slices and rolls on the
grill. Toast the rolls lightly, and cook the pineapple until it's soft and caramelized, about
two minutes on each side. Top each roll with chicken, pineapple, onion, and jalapeno.

Total: 387 calories

Suffering chicken breast fatigue? This sweet-and-spicy Hawaiian spin will knock you
right out of it.

Chicken Goat-Cheese Quesadillas

20/21 ,


3/4 oz goat cheese, softened to room temperature
1 Tbsp shredded Monterey jack cheese
1/4 tsp virgin olive oil
2 Tbsp chopped Vidalia onion
1/4 cup frozen corn kernels, thawed
Pinch ground black pepper
1/4 cup diced cooked skinless white-meat chicken
1/2 Tbsp chopped fresh cilantro
2 six-inch corn tortillas

Combine cheeses in a small bowl. Set aside. Heat olive oil in a medium saut pan over
medium-low heat. Add onion, and saut for two minutes. Add corn and pepper; saut
for one minute. Add chicken, and saut for one minute. Remove from heat, then stir in
cilantro. Divide cheese mixture, and spread over two tortillas. Layer each tortilla with
half the chicken mixture, and top with remaining tortillas. Spray a large frying pan or
griddle with cooking spray. Warm quesadillas over medium heat for five to six minutes,
flipping halfway through.

Total: 331 calories

This isn't your ordinary quesadilla: Goat cheese's full, creamy taste means you can use
less queso without sacrificing flavor. Yum.

Tofu and Cabbage Salad

21/21 ,


1 cup shredded red cabbage
1 cup chopped raw spinach
3 oz firm tofu
1/2 cup canned mandarin oranges, packed in juice, drained
1 Tbsp pine nuts
1 oz soft goat cheese
1 1/2 tsp olive oil
2 Tbsp balsamic vinegar

Combine all ingredients into a salad.

Total: 412 calories

Research suggests that the isoflavones in soy foods may help decrease fat accumulation
in the body.

31 Healthy Breakfast
Recipes That Will Promote
Weight Loss All Month Long
Time to kick your boring healthy breakfast routine to the curb.

BY ANNA BORGES September 30, 2014

1/32 ,
By now, you probably have that one healthy breakfast staple that gets you through the
daybut who says you have to settle for the same bowl of oatmeal or egg white omelet
every morning? Breakfast is the prime time to get your day off to a healthy and delicious
start, so let it live up to its full potential! Click through these slides to check out
recommendations for healthy breakfast recipes that help you lose weightyou'll be set
for the whole month.

Smoked Salmon Toast

2/32 ,


1 slice whole-wheat bread, toasted
1 1/2 Tbsp cream cheese
2 oz smoked salmon
1 thick slice red onion
1 Tbsp chives

Spread cream cheese on toast, and top with salmon, onion, and chives.

Total: 360 calories

Don't let cream cheese's bad rep discourage you. Researchers believe that the calcium
found in dairy helps you burn more fat.

(For even more great healthy-eating ideas that will help you lose weight, check out The
Women's Health Diet.)

Eggs 'n' Greens

3/32 ,


1 Tbsp olive oil
1 cup sliced mushrooms
2 cups spinach
1 egg
1 Tbsp Sriracha sauce

Add half the olive oil to a heated skillet, saut mushrooms and spinach, and remove to a
plate. Add remaining olive oil to the skillet. Crack egg into the pan, and cook sunny-side
up. Add egg to vegetables. Drizzle with Sriracha sauce.

Total: 230 calories

You already know that spinach is a health food rock starbut it will also help cut
cravings all day long.

Learn how to cook an egg over-easy perfectly every time:

Play Video

How to Cook Eggs Over-Easy

How to Cook Eggs Over-Easy


Savory English Muffin

4/32 ,


3 oz Applegate Naturals Black Forest ham
1/2 cup raw kale, leaves torn, stems removed
2 Tbsp shredded low-fat cheddar cheese
1 whole-wheat English muffin
1 tsp olive oil

Layer ham, kale, and cheese on muffin halves. Drizzle with olive oil, and sprinkle chili
powder, sea salt, and black pepper to taste. Toast muffin halves side by side in a 375F
oven for 10 minutes, or until cheese melts.

Total: 310 calories

Olive oil is packed with antioxidants and healthy fats, so this drizzle is the easiest weight
loss hack you can add to your morning.


Home Fries with Sausage
5/32 ,


3 links Applegate Naturals chicken and sage breakfast sausage
1 cooked sweet potato, cubed
1 1/2 cup chopped kale
2 tsp olive oil
1/4 tsp crushed red pepper flakes

Heat chicken sausage. In a pan, saut sweet potato and kale in olive oil until soft,
sprinkling in red pepper flakes.

Total: 310 calories

Studies have shown that people who eat hot red pepper consume fewer calories
throughout the daydefinitely a good way to kick off your morning.

Chocolate Cherry Waffles

6/32 ,


1 Tbsp chocolate almond butter
2 Van's 8 Whole Grains waffles
1 cup pitted fresh cherries

Spread chocolate almond butter on waffles, and top with cherries.

Total: 350 calories

Whole grains not only help you slim down, but can ward off heart disease and type 2
diabetes, studies show.

Sweet-Treat Toast
7/32 ,

1 Laughing Cow Original Creamy Swiss wedge
2 slices Ezekiel 7 Sprouted Grains Cinnamon Raisin Bread, toasted
1 cup sliced mango

Spread cheese on toast, and top with mango.

Total: 310 calories

Mangos are packed full of vitamin C, vitamin A, and plenty of fiberwhich will keep you
full and satisfied.


Scrambled Eggsadilla
8/32 ,

1 whole egg plus 1 egg white
2 Tbsp chopped green pepper
2 Tbsp chopped red onion
1 8-inch whole-wheat tortilla
1 oz Monterey Jack cheese, shredded
2 Tbsp chunky salsa

Scramble eggs with pepper and onion, and fold into tortilla with cheese and salsa.

Total: 330 calories

Enjoy those 20 grams of protein. They'll help you maximize weight loss and maintain
muscle mass.

Berry English Muffin

9/32 ,


1 Tbsp natural creamy peanut butter
1 Ezekiel 4:9 whole-grain English muffin
1 Tbsp dried chia seeds
1/2 tsp ground cinnamon
1/4 cup sliced strawberries

Spread peanut butter on sliced muffin, and top with seeds, cinnamon, and berries.

Total: 330 calories

A high-fiber breakfast like this oneit's got 12 grams!could help you eat less through
lunchtime, research shows.

Ricotta Swirl
10/32 ,

1 cup part-skim ricotta cheese
1 tsp honey
1/2 cup chopped papaya
1/2 tsp flaxseeds

Stir ricotta with honey, then top with papaya and flaxseeds.

Total: 400 calories

With 29 grams of protein, this bowl will keep your stomach from rumbling all morning.

Greens, Eggs, and Ham Quesadillas

11/32 ,


2 La Tortilla Factory Smart & Delicious Soft Wrap Minis White Whole Wheat wraps
2 large egg whites, scrambled and cooked
1/4 cup arugula
3 oz lean deli ham
2 Tbsp crumbled feta
3/4 cup blueberries

Top each wrap with half the eggs, arugula, ham, and feta. Fold in half, and warm in a
skillet. Serve with blueberries.

Total: 337 calories

Blueberries are packed with antioxidants that have been proven to protect against
obesity in micelikely a good sign for humans and a good addition to healthy meals.


Egg Muffin with Cottage Cheese and Fruit
12/32 ,


1 whole-wheat English muffin
1 hard-boiled egg, sliced
1 cup nonfat cottage cheese
1/2 medium grapefruit

Toast a split English muffin, then top each half with sliced egg. Serve cottage cheese
with grapefruit wedges on top.

Total: 357 calories

Grapefruit's reputation as a diet superfruit is backed by science: In a study, those who

ate half a grapefruit with each meal lost more weight than those who didn't eat it.

Tofu Scramble
13/32 ,

1 tsp olive oil
4 oz soft tofu, crumbled
1/2 large red bell pepper, chopped
2/3 cup chopped baby Portobello mushrooms
1 cup chopped spinach
1 Arnold Sandwich Thins 100% Whole Wheat
1 oz part-skim mozzarella
1/2 tsp oregano

Heat oil in a saut pan, then add tofu and vegetables. Cook for 5 to 7 minutes, stirring
often. Serve on sandwich thin, and top with cheese and oregano.

Total: 328 calories

Happy news, vegetarians: Soy foods are as good as other proteins for helping you drop
pounds on a low-calorie diet, a study found.

Muesli with Cherries

14/32 ,


1/3 cup steel-cut oats
1/2 cup unsweetened almond milk
1 tsp ground cloves
2 tsp honey
2 Tbsp chopped dried tart cherries

Soak oats in almond milk in the fridge overnight. In the morning, stir in remaining

Total: 336 calories

Pigments in tart cherries may help reduce body weight and body fat, according to an
animal study conducted by researchers from the University of Michigan Health System.

Tomato, Artichoke, and Feta Frittata

15/32 ,


1 egg
1 egg white
Cooking spray
1/4 cup chopped tomato
1/2 cup canned artichoke hearts, drained and chopped
1 tsp chopped shallot
3 Tbsp crumbled feta cheese
1 slice whole-grain bread, toasted

Whisk together egg and egg white. In a skillet misted with cooking spray, cook tomato,
artichoke, and shallot for 2 minutes over medium heat. Reduce heat to low, and add
eggs. Cover, and cook 3 minutes, until eggs are firm. Top with feta. Serve with toast.

Total: 286 calories

Eating whole grains may decrease inflammation, which is associated with decreased
belly flab.

Oatmeal with Pecans and Berries

16/32 ,


1 packet Original Quaker Instant Oatmeal
1 cup skim milk
2 Tbsp chopped pecans
1/2 cup raspberries
1/2 cup blueberries

Use milk to prepare oatmeal according to package directions, and mix in pecans,
raspberries, and blueberries.

Total: 351 calories

The soluble fiber in oatmeal will keep you full well past the time you usually start
thinking about lunch.

Egg and Lox on an English Muffin

17/32 ,


3 egg whites
1 whole egg
2 oz lox and
1/4 cup chopped onion
1 whole-wheat English muffin
1 cup blackberries

Scramble eggs with lox and onion. Serve on top of a split toasted English muffin with
berries on the side.

Total: 389 calories

The protein in the eggs can help build muscle, plus eggs contain vitamin B12, which is
vital for breaking down fat. In one study, people who had two eggs at breakfast ate 164
fewer calories at lunch.

Pistachio Rice Pudding

18/32 ,


1/2 cup uncooked instant brown rice
3/4 cup nonfat milk
15 pistachios
1 tsp brown sugar
1/2 tsp cinnamon

Cook rice in milk. Mix in pistachios, then top with sugar and cinnamon.

Total: 302 calories

In a study published in the Journal of the American College of Nutrition, dieters who
snacked on pistachios daily recorded a lower BMI after 12 weeks than those who
munched on pretzels.

Yogurt and Grapefruit Parfait

19/32 ,


8 oz Fage Total 0% yogurt
1 Tbsp wheat germ
1/2 tsp honey
1 tsp ground flaxseed
1 medium grapefruit

Mix together wheat germ and ground flax seed, and use as base. Alternate layers of
grapefruit and yogurt. Top with honey and wheat germ.

Total: 252 calories

Pro-tip: Keep the thin skin between segments intact! Most of grapefruit's three grams of
fiber is found in those walls.

Pancakes with Almond Butter and Berries

20/32 ,


2 whole-wheat pancakes
1 Tbsp almond butter
1/4 cup each blackberries, blueberries, and raspberries

Heat the pancake in a toaster or toaster oven, then top with almond butter and berries.

Total: 333 calories

Eating almonds or almond butter at breakfast keeps your blood sugar steadier,
according to a study in Nutrition & Metabolismmeaning you may be less likely to
jones for a sugary fix midmorning.

Barley with Walnuts and Maple Syrup

21/32 ,


3/4 cup barley, cooked
1/2 cup nonfat milk
10 walnut halves
1/2 Tbsp maple syrup

Total: 345 calories

One study found that barley subbed into hot cereal and snack mixes is better than
whole-wheat flakes when it comes to reducing hunger.

Tropical Yogurt with Cinnamon Toast

22/32 ,


6 oz Fage Total 0% Greek Yogurt
1/4 tsp coconut extract
6 pieces dried mango
2 slices cinnamon-raisin bread

Mix coconut extract into yogurt, and sprinkle chopped mango on top. Enjoy cinnamon-
raisin bread toasted.

Total: 394 calories

Polyphenols in mango may activate proteins in the body that regulate metabolism and
help reduce body fat.

Ricotta-Blueberry Crepes
23/32 ,

1/2 cup whole-wheat flour
2 egg whites
2 tsp canola oil
1/2 cup low-fat buttermilk
1/4 tsp salt
1 Tbsp part-skim ricotta
1/4 cup blueberries
1 tsp slivered almonds
1 tsp ground allspice

Mix first five ingredients. Add half the batter to a skillet over medium-high heat, and
swirl to coat. Cook 30 seconds, flip, and cook 20 seconds. Make second crepe. Fill with
ricotta and berries, roll up, and top with almonds and allspice.

Total: 427 calories

Between those egg whites and almonds, you're packing away enough protein to
maximize weight loss all day.

Orange-Pomegranate Ricotta Toast

24/32 ,


1/4 cup low-fat ricotta cheese
2 tsp honey
1 slice whole-wheat toast
1 navel orange
1 Tbsp pomegranate seeds
3/4 tsp nutmeg

Mix low-fat ricotta with honey, and spread on whole-wheat toast. Top with remaining

Total: 291 calories

Pomegranate may increase fat burn and weight loss by activating proteins that control
fat and metabolism, research shows.

Savory Breakfast Burrito

25/32 ,


2 egg whites
2 whole-wheat tortillas
1/4 cup fat-free cheese
1/4 cup rinsed canned beans (such as pinto beans or black beans)
Salsa (to taste)

Scramble the egg whites to desired degree of doneness, then load onto tortillas along
with cheese and beans. Roll up, microwave for 30 seconds, and top with salsa.

Total: 282 calories

This low-calorie breakfast burrito alternative will fill you up, thanks to those whole-
wheat tortillas.

Sunrise Sandwich with Turkey, Cheddar, and Guacamole

26/32 ,


1 egg
Salt and black pepper, to taste
2 oz low-sodium smoked turkey breast
1 slice American, Cheddar, or pepper Jack cheese
1 thick slice tomato
1 whole-wheat English muffin, split and toasted
1 Tbsp guacamole or Wholly Guacamole

Fry egg over medium heat to desired doneness. Heat turkey topped with cheese in
microwave for 30 to 45 seconds. Then, stack tomato, turkey, egg, and guacamole on a
split English muffin, and crown the sandwich.

Total: 360 calories

This fast-food breakfast alternative is packed full of healthy ingredients that will keep
you fulland your heart healthy, thanks to that guacamole.

Berry Breakfast Smoothie

27/32 ,


1 banana, cut into chunks
1/2 cup nonfat milk
1/4 cup frozen unsweetened blueberries
1/4 cup frozen unsweetened strawberries
1 tsp peanut butter
1/2 tsp honey

In a blender, combine the banana, milk, blueberries, strawberries, peanut butter, and
honey. Process about 1 minute, or until the consistency of a thick milkshake.

Total: 225 calories

Adding a banana to your morning could make you look and feel instantly slimmer. Its
potassium helps with short-term shrinkage, says Lauren Slayton, R.D., founder of
Foodtrainers in New York City.

Egg-White Frittata with Feta, Spinach, and Mushrooms

28/32 ,


2 egg whites
1 egg
1/2 cup chopped fresh spinach
1/2 cup chopped button mushrooms
1 oz feta cheese
1 tsp fresh cilantro
1 slice oat-bran bread
2 oz glass 100 percent pomegranate juice
6 oz water or seltzer

Whisk together the egg and egg whites. In a skillet misted with cooking spray, cook
mushrooms and spinach over medium heat until spinach is wilted. Reduce to low heat,
and add eggs. Cover, and cook 3 minutes, until eggs are firm. Top with feta and cilantro.
Serve with toast and pomegranate juice mixed with water or seltzer.

Total: 362 calories

Pomegranates have natural sugars to satisfy your sweet tooth and are packed with
antioxidants, which boost energy, fight wrinkles, prevent blood clots and high
cholesterol, and bolster your immune system.

Peanut Butter-Strawberry Wrap

29/32 ,


1 whole-wheat tortilla (8")
2 Tbsp natural unsalted crunchy peanut butter
1/2 cup sliced strawberries
1 cup 1 percent milk

Spread tortilla with peanut butter, and roll up. Cut diagonally. Serve with milk.

Total: 434 calories

Don't count on getting munchies: Adding peanut butter to your breakfast can
help control cravings for up to 12 hours afterward, according to a study published
recently in the British Journal of Nutrition.

Blueberry and Peanut Butter Pancake

30/32 ,


1 frozen whole-wheat pancake
2 Tbsp omega-3-enriched peanut butter
1 Tbsp blueberry preserves or a handful of blueberries
1 Tbsp crushed walnuts

Heat the pancake in a toaster or toaster oven. Spread on the peanut butter, then top
with the preserves and walnuts. Make it to go: Fold in half like a taco, and you won't
even need a knife and fork.

Total: 345 calories

Can we say enough about peanut butter? While you're enjoying your zero-craving
afternoon, remember that you're also getting magnesium, vitamin E, and zincthe last
of which keeps your metabolism running smoothly.

Cherry Bomb
31/32 ,

3/4 cup frozen cherries
1 kiwi, peeled and quartered
1/4 cup orange juice
1/2 cup coconut water
3/4 tsp agave nectar
3 ice cubes
1 scoop protein powder (optional)

Blend ingredients, and enjoy.

Total: 285 calories

To trick it out even more: Add a scoop of vanilla protein powder for an additional 15 to
25 grams of protein and even more slim-down power.

French Toast with Strawberries

32/32 ,


1 egg
2 Tbsp nonfat milk
2 slices whole-wheat bread
13 strawberries, sliced
1/2 tsp powdered sugar

Whisk together egg and milk, and dip bread into mixture. Cook in nonstick pan until
slightly browned. Top with berries and sugar.

Total: 275 calories