Healthy Meals for Weight Loss

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There are many weight-loss plans out there—high-protein, low-carb, intermittent fasting, paleo. But which one gives you the best results?

Answer: the one you stick with.

Breakfast

Pick one (350 calories each)

English Muffin Cheddar and Tomato Melt
Top each half of a whole-wheat English muffin with a slice of tomato and half of a slice of cheddar cheese. Toast in a toaster oven until cheese is bubbly. Serve with a medium apple, sliced.

Maple Walnut Chia Pudding
Whisk together 3 tablespoons chia seeds, 3⁄4 cup low-fat or nonfat milk or unsweetened fortified soy milk, ¼ of a very ripe banana, mashed, and 1 teaspoon maple syrup. Let the mixture sit, covered, in the fridge for at least 2 hours or overnight. Before eating, stir well and top with 1 tablespoon chopped walnuts and an additional 1 teaspoon maple syrup.

Nutty Blueberry Sweet Potato Toast
Cut a medium sweet potato in half lengthwise into ¼-inch slices. Toast 2 slices in a toaster until soft, about two to three cycles. Spread 2 teaspoons peanut or almond butter on each slice, then top each with 1⁄3 cup blueberries. Sprinkle with cinnamon to taste (shown above, left).

Pineapple Mango Spinach Smoothie
Blend the following in a blender on high until smooth (about 1 minute): 1 cup frozen pineapple, ½ cup fresh or frozen mango, ¼ of a banana that has been frozen in chunks, 1 cup baby spinach, 1 cup low-fat or nonfat milk or unsweetened fortified soy milk, 2⁄3 cup plain 0 percent Greek yogurt, and 1 tablespoon sliced almonds.

Tomato-Basil Omelet
Pour 2 eggs whisked with 1 tablespoon water and ⅛ teaspoon each salt and black pepper into a heated skillet. Swirl to cover the bottom; cook until almost firm. Add 2 tomato slices cut in half, 1 ounce fresh mozzarella, and chopped fresh basil to one side of the eggs. Fold over to create an omelet. Cook until center is warmed through, about 3 minutes. Serve with orange segments and…

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