Newsflash: Healthy meals for weight loss do not — we repeat, NOT — need to fall into the categories of soup, salad or lean protein.
If you've made the decision to lose weight, notably fat, so you can live a healthier life then we're here to support. First up, let's get real: a lot goes into changing body composition. From sleep and stress to hormones, medications and existing health conditions, there are many factors at play. But it's absolutely possible — and it doesn't mean your meals have to taste like dust.
Best diet. To maintain weight loss, it's key that you find what works for you. Even with the strongest willpower in the world, if you don’t enjoy your meals, you'll likely keep reaching for snacks and this grazing adds up.
The Perfect Meal Prep Foods For Weight Loss Revealed
To help gravitate towards healthier meals, we've called upon the experts and their weight loss meals that are better for you than soggy lettuce leaves.
FYI: If you cut your calories too much, your body can respond by reducing calorie expenditure to maintain energy balance and prevent
Registered nutritionist Jenna Hope advises aiming for around 1500 calories per day —although stresses that calories aren't the be all and end all. 'Underlying health conditions and lifestyle factors, such as stress and poor sleep, can play a role in the ability to lose weight', she shares. 'It's vital to remember that weight loss isn't about eating as fewer calories as possible, as this can actually impair your ability to lose weight and put you at risk of nutrient deficiencies'.
Top 91 Slimming & Healthy Lunch Ideas For Weight Loss
If you're aiming for weight loss, she advises exercising regularly, drinking lots of water throughout the day and following this meal guidelines:
Keep reading for 14 healthy meals for weight loss that will also help you build a body for life. These recipes include the perfect macro formula for fat loss—winner, winner.
'Chicken breast is the leanest cut of chicken and therefore the lowest in calories', explains Jenna. She recommends subbing out the sweet chilli sauce and sticking with soy as sweet chilli can be highly processed and increase the total sugar content of the dish.
Healthy Lunch Ideas For Weight Loss (low Calorie Lunches)
A delicious dish that provides all three macronutrients (that's protein, carbs and healthy fats, FYI) and will make you forget you're dieting? We're in. 'Prawns are a great source of lean protein, they’re low in calories whilst being rich in iron, vitamin B12 and selenium', Jenna adds.
Craving comfort food, but keen to stay on track with your weight loss plan? You're in luck — this recipe is hearty, warming and nourishing, and bonus: shouldn't be too high calorie (dependent on portion size). 'The fibre from the quinoa, sweet potato skins and black beans will contribute to satiety and help to keep you fuller for longer', shares Jenna.
Fan of pizza? Shocker. Pizzas can often be high in calories so not ideal meals for weight loss, but not this one. 'This recipe is a great way to ensure all the flavours of a pizza, while providing a great source of fibre
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Plant-based and looking to lose weight? It's doable, especially if you set aside an evening to get inventive with these quinoa and kidney bean burgers. 'This dish is a great source of plant protein', confirms Jenna. 'Plus, the recipe utilises herbs and spices, rather than unnecessary or unhealthy fats, to provide the flavour.' Winner, winner.
Healthy weight loss don't need to use 101 fancy ingredients and half of your kitchen utensils, as this warming lentil stew proves. It's quick as anything and nutrient-dense; Jenna shares that by using pulses and legumes as its main ingredient and source of protein, 'it ensures the calorie content is kept low'. Neato.
Not only does this recipe contain loads (and loads) of veg, so lots of vitamins and minerals, it also means you get more bang for your buck in terms of portion size. With low energy vegetables, such as the ones in this dish, you can eat more when you're trying to lose weight as they are all, generally speaking, low in calories. 'This is also a great meal for packing in phytochemicals, the chemicals found naturally in plants, which help to support a healthy gut profile', shares Jenna.
Low Calories Weight Loss Cookbook: Quick And Easy Recipes (breakfast, Lunch, Dinner, Snacks & Desserts) For Sustainable Weight Loss With Meal Plan Ebook
Low calorie pasta? Yep, totally doable. Actually, you can make most of your favourite meals low cal, if you make smart swaps. From Jenna's perspective? 'The avocado in this low cal pasta recipe provides a source of healthy fats to support hormone function, brain health and joint health. You can add dairy yoghurt or soya yoghurt to the sauce, to increase the protein in the recipe, too'. Yum.
This iteration of the humble chilli con carne is a great source of Vitamin B12, according to Jenna. Keen to up your protein? 'Opt for chicken or turkey mince for a leaner option', she says.
An oldie, but a goodie. 'This is a well-balanced meal with a great split of protein, healthy fats, complex carbohydrates and the broccoli for an additional vegetable hit', shares Jenna. Plus, as above, leafy green veg is a winner here as it contributes to the satiety without significantly increasing the calorie content of the meal.
Weight Loss Magic Soup
In the mood for a sandwich, but don't want to eat a meal deal that may send your blood sugars and calories sky rocketing for the day? Make this Turkish-inspired kofta instead, lovely for lunch or a healthy BBQ option. To really health-ify, Jenna advises opting for turkey mince for a lower fat, leaner meat option, and opting for wholemeal pittas to increase the fibre and satiety of the dish.
Another great healthy meal for weight loss that isn't a faff and is tasty, too. 'This recipe is low in calories, high in protein and packed with vegetables to help keep you fuller for longer', shares Jenna. Swap out your standard spuds for sweet potatoes if you fancy an extra hit of beta-carotene. Keen to read more Joe Wicks recipes for weight loss? You're in the right place—we even have a list of vegetarian Joe Wicks recipes, too.
Miso lovers, listen up—this low cal, nutrient-dense delight is for you. 'Miso recipes tend to be high in sugar, although this one isn't as it only requires 1tsp of maple syrup. Plus, it's paired with salmon, which you all know is a great source of omega-3, vital for supporting heart health, skin health and brain health', shares Jenna.
Meal Ideas For Weight Loss
The clue really is in the title—these rice bowls are super simple to make, filling and delicious, another really great example of a healthy meal for weight loss delivering on all counts. Jenna agrees: 'Tuna is another source of lean protein, although did you know it’s no longer classified as a source of oily fish? Log that away. The recipe is also rich in fibre and protein to provide long lasting satiety'. Result.
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