It might seem like there’s a weight-loss secret floating around out there that everybody knows but you. But in reality, about 80 percent of unlocking the weight-loss puzzle is choosing the right mix of filling and nutritious foods, says Marjorie Nolan Cohn, R.D.N., a spokesperson for the Academy of Nutrition and Dietetics.
That's right, it's all about what you eat, says Cohn. (Foodies, rejoice!) But don't worry, we're not about to suggest that you spend hours slaving over the stove to nail your diet. Keeping things simple by minimizing meal prep—and planning ahead for leftovers—can help keep you on track. “I try to avoid complicating weight loss with extensive recipes, ” says Cohn.
For most young, active women, staying in the 1, 600 to 1, 900 daily calorie range is a good place to start, depending on your height and how much weight you’re trying to lose, says Cohn.
Contest Winning Dinners That Are Ready In 30 Minutes Or Less
You’ll also need to be sure you’re eating the right proportion of macronutrients, with about 50 percent of your calories coming from carbohydrates, 30 percent from protein, and 20 percent from fat, says Cohn. Yep, you heard that correctly: Half your calories can come from high-quality carbs, and you can still lose weight. “You might lose weight quickly on a low-carb diet, but the people who keep it off are eating balanced meals throughout the day, ” she says. “I’d rather you take it off slower, but while you’re taking it off, you’re learning the same principles to keep it off.”
Also, keep in mind that 70 percent of your calories should be consumed by dinner. (This includes any well-balanced snacks or drinks you might add in throughout the day.) That means if you’re on a 1, 800-calorie diet, approximately 1, 260 of those calories should be eaten by the time you reach your evening meal. “Saving up [calories] is a metabolic no-no, ” says Cohn.
“All the meals are based on a balance of proteins, fats, and complex carbs to optimize blood sugar, maximize fiber intake to help keep one full, and keep the variety fresh and tasty, ” says Cohn. “Research shows that when we’re bored and don’t like what we’re eating, we overeat.”
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Start your work week off right with protein from your cottage cheese and slow-digesting complex carbs that will keep you fuller longer, says Cohn.
Lean beef is full of iron and vitamins B12 and B6, all of which help with metabolic function and circulation, says Cohn, which are crucial for weight loss. Buckwheat pasta is high in fiber, which can help fill you up, she adds.
Not only is this day filled with totally balanced meals, but you’ll get to nom on sweet potatoes, which are delicious and high in resistant starch, says Cohn. Resistant starch is a type of fiber that is only partially digested. (In other words, you can eat more of a resistant starch food and absorb fewer calories than if you were eating the same amount of an ordinary starch.)
Healthy Make Ahead Dinner Recipes
Egg scramble with two-thirds cup black beans, two medium eggs, four egg whites, one cup of spinach or tomato, two tablespoons avocado
Eggs aren’t only for breakfast. Jazzing them up for a dinner entree can be a great way to have a meat-free meal that
Worried about having steak two nights in one week? According to Cohn, high-quality, low-fat beef can help you shed pounds. “As long as you have a good quality and watch your overall intake, beef is really nutritious, ” she says.
Healthy Recipes Made From Foods With Long Shelf Lives
And there you have it—a full week's worth of meals that will slim you down without driving you totally insane in terms of meal prep.
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Bean BurritosI always have the ingredients for this cheesy bean burrito recipe on hand. Cooking the rice and shredding the cheese the night before save precious minutes at dinnertime. —Beth Osborne Skinner, Bristol, Tennessee
Asian Noodle & Beef SaladMy Asian-inspired pasta salad is crunchy, tangy and light. If you have fresh herbs, like basil or cilantro, on hand, add them to the mix. —Kelsey Casselbury, Odenton, Maryland
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Citrus Coconut Steamed CodI love to make this fusion meal on weeknights when I am short on time but want something big in flavor. —Roxanne Chan, Albany, California
Blue Plate Beef PattiesA friend and I discovered this recipe together and both consider it a staple menu item. I fix the moist ground beef patties often for family and friends. We love them with mashed potatoes, rice or noodles and the gravy, which gets great flavor from fresh mushrooms. —Phyllis Miller, Danville, Indiana
Chicken Rice BowlThis chicken rice bowl recipe is so simple to toss together on a busy weeknight, and I usually have the ingredients already on hand. I start sauteing the onion and pepper first, then I prepare the instant rice. If you like, top it with some shredded sharp cheddar cheese. —Tammy Daniels, Batavia, Ohio
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Loaded Mexican PizzaMy husband is a picky eater, but this healthy Mexican-style pizza has lots of flavor, and he actually looks forward to it. Leftovers are no problem, because this meal tastes better the next day. —Mary Barker, Knoxville, Tennessee
Homemade Chicken PotpieWhy look for potpie in the frozen food aisle when this simple version tastes much better? The chicken pot pie’s crust is so tender and flaky, and underneath you’ll find the ultimate comfort food for kids and adults. —Amy Briggs, Gove, Kansas. Here are a few award-winning comfort food recipes you need to try.
Scrum-Delicious BurgersI'm not sure where this recipe originated, but it's one of my family's summertime favorites. I usually serve these juicy mushroom burgers when we have company. The guests rave about the flavorful cheesy topping. It's fun to serve a burger that's a little more special. —Wendy Sommers, West Chicago, Illinois
Easy Dinner Ideas When You're Not Sure What To Make
Salsa Steak Garlic ToastsThese open-faced steak sandwiches play up the popular combo of steak and garlic bread. The salsa, sour cream and garnish elevate it into quick, satisfying meal. Substitute chopped green onions or chives for the cilantro if desired. —Arlene Erlbach, Morton Grove, Illinois
Chicken & Spanish Cauliflower RiceI learned about the paleo diet from some friends who now have tons of energy and are super fit. Since then, I’ve changed my eating habits, too. Everyone from my dad to my little nephew loves this chicken in Spanish cauliflower rice. —Megan Schmoldt, Westminster, Colorado
Contest-Winning Chicken with Mushroom SauceIt looks impressive, but this mouthwatering chicken and mushroom sauce comes together in no time. I think its flavor rivals that of many full-fat entrees found in fancy restaurants. —Jennifer Pemberton, Muncie, Indiana
What To Eat For Dinner To Lose Weight
Skillet TacosThis fast and healthy alternative to traditional tacos has a delicious southwestern flair. The fact that is comes together in just 30 minutes makes it even more irresistible. —Maria Gobel, Greenfield, Wisconsin
Favorite Meat Loaf CupsMy family enjoys meat loaf, but sometimes I can't spare the hour or more it takes to bake in the traditional shape. A quick alternative is to divide the meat mixture into muffin cups for individual servings that are ready in less than 30 minutes. —Sue Gronholz, Beaver Dam, Wisconsin
Cashew Chicken with NoodlesI tried this recipe for chicken with cashew nuts when making freezer meals with some friends. I was smitten! It’s quick and so delicious! —Anita Beachy, Bealeton, Virginia
Vegetable Loaded Dinner Recipes
Grilled Pork and Poblano PeppersMy husband and I entertain a lot in summer, and this has quickly become the most-requested dish. I usually serve it with Mexican rice and a tossed salad.
Mongolian BeefMy family—including my husband, who is truly a meat-and-potatoes guy—just loves this meal-in-one option. The dish uses inexpensive ingredients to offer big flavor in a small amount of time. —Heather Blum, Coleman, Wisconsin
Skillet Sea ScallopsYou'll want to slip this recipe into the front of your last-minute guests file. Pasta and mixed greens nicely complement the tender, citrusy shellfish. —Margaret E. Lowenberg, Kingman, Arizona
Easy Dinners Under 400 Calories
Spinach Turkey MeatballsOur children call these Gramby Meatballs because the recipe came from my dear mother-in-law. It's a great way to make spinach palatable. I usually make a triple batch, bake them all and freeze the extras for a quick meal later. —Mimi Blanco, Bronxville, New York
Cilantro Lime ShrimpA quick garlicky lime marinade works magic on these juicy shrimp. They come off the grill with huge flavors perfect for your next cookout. —Melissa Rodriguez, Van Nuys, California
Parmesan Chicken with Lemon RiceI like the challenge of inventing recipes with ingredients I have on
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