A Trusted Source
Many people turn to dieticians to help them plan meals and manage their nutrient intake. It turns out that there are several significant meals dieticians keep recommending time after time. To make things a bit easier, here are 20 of those most-recommended meals!
1. Tofu and Veggie Scramble
Tofu is a great protein that contains amino acids. Pairing it with some veggies adds vitamins and fiber that help with digestion and make you feel fuller. It’s a great dish that helps aid appetite control and reduces overall calorie intake.
2. Yogurt and Raspberries
Yogurt is incredibly rich in calcium and probiotics, which help boost our gut health and digestion. Diets with higher calcium and vitamin D are great for weight loss and burning more fat. Pairing plain yogurt with fresh raspberries adds more fiber to further make this a great diet meal.
3. Salmon and Potato
Rich in omega-3 fatty acids and one of the best protein sources, salmon is a great choice for a diet meal. You can top it with any of your favorite veggies for some added fiber and vitamins. Serving it with a side of baked sweet potato not only adds additional fiber, but one medium-sized sweet potato only has just over 100 calories.
4. Pesto Chicken and Bean Soup
Chicken is one of the top protein choices when it comes to weight loss. If you are looking for a way to feel full without eating too much, try making a soup with chicken breasts, your favorite vegetables, and cannellini beans, which add extra fiber and even more plant-based protein to the meal. This dish is sure to make you feel fuller and reduce overeating while helping with your weight management.
stephanie monfette on Unsplash
5. Chocolate and Cherry Protein Shake
If you are looking for a sweet treat, while keeping it healthy, of course, this chocolate and cherry protein shake is one of the top choices. Using Greek-style yogurt, cocoa powder, pitted dark cherries, and your favorite plant-based milk, you can create your new favorite drink. You can even add bananas or vanilla sugar if you want even more flavor without too many calories.
6. Eggs and Peppers
Starting your day off with eggs is a filling and healthy way to begin the day. Eggs are very rich in protein and will leave you feeling fuller than most other foods. Adding peppers to your scrambled eggs is a great dose of fiber that helps with digestion as well.
7. Fish Tacos
Tacos don’t have to be an unhealthy meal if made with the correct ingredients. You can choose any white fish you prefer for lean protein, as well as dice your favorite veggies to top your tacos. And last but not least, a whole-wheat tortilla for that extra addition of fiber.
8. Oven Roasted Chickpeas
A quick, simple, tasty, and easy-to-make snack that isn’t unhealthy or full of fat is possible to make by simply roasting chickpeas. If you want some extra added flavor, soaking the chickpeas overnight in a nice hot sauce gives them a mouthwatering finish, but make sure you pat them dry before roasting. It really is as easy as spreading them all on a baking sheet and putting them in the oven for around half an hour at 400 degrees.
9. Bean and Veggie Soup
A nice clear soup is a good way to stay healthy and also eat less. The liquid from the broth-based soup fills your stomach up, leaving less room for higher-calorie foods. Adding beans and your favorite veggies also adds vitamins, protein, and fiber.
10. Overnight Oats
Overnight oats are one of the most simple healthy things to prepare, and you will absolutely make yourself happy by making them and leaving them in the fridge for later. Just plain oats can be a bit boring though, which is why adding some apple and cinnamon, or even cocoa powder and bananas can elevate your oats to the next level. There isn’t really a limit when it comes to what fruits or spices you can put in your oats.
micheile henderson on Unsplash
11. Stuffed Peppers
Peppers are a great source of vitamins and fiber, but they are not filling enough to have on their own. Stuffing them with a mixture of sweet potato and black bean stuffing, just before you top them with some chives or parsley and bake them in the oven gives you an incredibly rich, filling, and healthy meal. You can also add some brown rice for extra fiber and texture.
12. Berry-Kefir Smoothie
Kefir is an incredibly healthy and probiotic-rich boost to any diet. It can also be used instead of milk or yogurt to make super-healthy smoothies. Take a handful of your favorite berries and some almond butter, blend them all up, and you have just made a super healthy and incredibly delicious treat.
13. Roasted Salmon and Peppers
One of the easiest and most delicious meals you can make easily and anytime is roasted salmon with peppers. Simply put the salmon and sliced peppers on a baking tray, sprinkle some salt before roasting them in the oven for 15 minutes, take them out to put some honey chipotle glaze before finishing them for another 5 minutes. Serving with a side of guacamole adds extra fiber, protein, and healthy fats to this already healthy and delicious meal.
14. Chia Seed Mixed Berry Jam
This jam is likely to become your new favorite thing to put on your muffins, toast, or even oats. While many jams are loaded with sugar, this one has no added sugar and relies on the natural sweetness of the berries. The chia seeds give a nice jam-like consistency and also provide the jam with fiber, while the berries give vitamins and protein.
15. Spinach, Egg, and Raspberry Scramble
A very quick, easy, and delicious way to start your day, this recipe is one of the best ways to start losing weight and staying healthy. Combining the high protein from eggs, nutrients and fiber from the spinach, as well as vitamins and omega-3 fatty acids from the raspberries makes for a perfect meal. You can even put all of this on top of whole-grain toast, adding even more fiber.
Kate Tsventoukh 🇺🇦 on Unsplash
16. Cucumber and Chicken Wrap
Chicken is incredibly versatile and can be used in many different ways. A nice and easy way to get your protein, vitamins, and fiber is to put some chicken pieces and cucumbers inside a whole-grain tortilla. For some extra creaminess and texture, you can make a side guacamole to either put inside your tortilla or use it as a dip.
17. Spinach Orange Salad
An incredibly delicious and easy dish that is sure to make you feel refreshed and healthier is a spinach and orange salad. Take some orange slices, a cup or two of spinach, maple syrup for the sweetness, and some sliced almonds, and you have yourself a delicious and healthy meal. This salad has everything you need: vitamins, fiber, iron, calcium, and protein.
18. Walnut-Rosemary Crusted Salmon
Rich in omega-3 fatty acids, vitamins, protein, and fiber, this dish is easily one of the best and healthiest ways to make your salmon. Finely chop some fresh rosemary, walnuts, and mix them up with your favorite spices, and you have yourself a combination of delicious flavors and a crunchy texture. For even more fiber, you can add a baked potato on the side, which can be baked at the same time as your salmon for no added cooking time.
19. Cottage Cheese Mixed Berry Bowl
This is one of the sweetest and most delicious snacks that you can make in minutes. It’s as simple as mixing together cottage cheese, mixed berries, walnuts, and granola. Not only is this super easy to make, but there’s no added sugar, it’s rich in protein, fiber, vitamins, and it takes no time at all to prepare.
20. Shrimp Cobb Salad
While the classic chicken Cobb salad is an incredible dish, replacing chicken with shrimp is a great way to keep things fresh and interesting. The mix of delicious and juicy cherry tomatoes, along with cucumber chunks and avocado slices brings freshness and vitamins to this dish. Don’t forget the protein-rich shrimp and hard-boiled eggs that go great on a fiber-rich bed of raw baby spinach leaves.
