Weight Loss Recipes

The switch: one ounce of avocado on toast instead of one ounce of butter 


The savings: 158 calories


  Avocado is loaded with omega-3 fatty acids to help flight inflammation, promote good cholesterol, and reduce snack-y tendencies, says Zeitlin. And you'll get more fiber and protein than you do with butter, she says. Fun fact: You can swap avocado for butter when baking to make your sweet treats even more satisfying, too.

The switch: a four-ounce turkey burger in a lettuce cup instead of a four-ounce beef burger in a bun


The savings: 182 calories


  Opting for a turkey burger saves you lots of saturated fat and extra calories that come with beef, and ditching the refined carbs in a bun for a lettuce cup keeps your blood sugar stable.

The switch: one cup cauliflower rice instead of one cup white rice


The savings: 180 calories (about 1,440 per month)


  Another vegetable you can turn into a faux starchy carb for major craving satisfaction is cauliflower. By cutting off the heads, boiling them, and putting the florets into a food processor (or chopping them up finely), you can create a rice substitute that slashes calories, says Zeitlin.

The switch: one ounce air-popped popcorn instead of one ounce potato chips (about 15 chips) 


The savings: 129 calories (about 1,032 per month)


  Sometimes you've just got to have a snack that gives good crunch. Instead of reaching for potato chips, which offer almost no nutritional value, turn to air-popped popcorn for your fix. As it turns out, popcorn is a whole grain so it has fiber that will help keep you full, says Zeitlin. Bonus: you can make it at homewith an air popper in a snap. If you’re pressed for time, keep an eye out forQuinn’s popcorn, Zeitlin’s favorite.

The switch: one cup cooked spaghetti squash instead of one cup cooked spaghetti


The savings: 158 calories (about 1,264 per month)


  “White pasta is not high in anything except sugar,” says Zeitlin. Though whole-wheat pasta has more fiber to help slow the digestion of all that sugar, it still packs the same amount of calories. Enter spaghetti squash, the pasta alternative is a fiber-filled veggie that will make your waistline and taste buds happy.

The switch: an orange slice in water instead of an eight-ounce bottle orange juice


The savings: 120 (about 960 per month)


  If you can’t make it in the morning without your OJ, try this swap on for size. “One glass of orange juice has five to six oranges in it, so it contains a crazy amount of sugar,” says Zeitlin. And if you’re drinking an entire eight-ounce bottle of the stuff, you’re likely taking in two servings instead of one. That sugar surge can spike your blood sugar and lead to a munchies-inducing crash later on. By drinking water instead of juice, your body soaks that h2o up to replenish the water you lose during the day, says Zeitlin.

The switch: one ounce two percent plain Greek yogurt on your wrap instead of one ounce mayonnaise


The savings: 167 (about 1,336 per month)


  There’s a pretty long list of reasons to become Greek yogurt’s number one fan. For starters, it’s rich in calcium and protein, which have been shown to help maintain weight loss,” says Cording. Plus, the probiotics in yogurt make sure your gut bacteria are properly balanced to help you de-bloat and digest food properly. By going with low-fat yogurt instead of fat-free, your body will have to take more time to break it down and you'll be satisfied longer, says Cording.

The switch: a nori (seaweed) sheet instead of a whole-wheat tortilla wrap


The savings: 110 calories (about 880 per month)


  Besides putting a dent in your calorie intake for the day, swapping a whole-wheat wrap for a nori sheet spices up your basic lunch. The dried seaweed offers up to three grams of fiber, which helps keep you full, energy-boosting iron, and vitamin A, an antioxidant that fights skin-wrecking free radicals. “It’s crunchy and a little salty, which is a good way to excite your taste buds,” says Zeitlin.

The switch: a quarter-cup of sliced apple in your salad instead of quarter-cup dried cranberries 


The savings: 78 (about 624 per month)

  Just because cranberries are a fruit and you're eating them in a salad that doesn’t mean they're healthy. “A lot of people add dried fruit to salad, but they pack a lot of calories,” says Cording. In general, dried fruit has a much higher sugar content than fresh fruit, says Zeitlin. On top of that, the drying process zaps some of the fruit’s vitamins and water content that can keep you hydrated.

The switch: an iced coffee with two tablespoons 2 percent milk instead of an iced latte


The savings: 100 calories (about 3,000 per month)


  In reality, both options add up to the same thing: a creamy, caffeine-infused delight. The major difference is that when you get a plain iced coffee and add your own milk, you’re in control of exactly how much is going in. “Lattes have so much milk that doing it yourself is an easy way to cut back on calories without sacrificing taste,” says Cording.

The switch: Seven ounces plain 2 percent Greek yogurt with a teaspoon of honey instead of seven ounces flavored yogurt 


The savings: 50 (about 400 per month)

  
It’s easy to grab a fruit-flavored yogurt on the go, but setting aside a few extra minutes to whip up your own concoction can slash your sugar and calorie intake. Sweetened yogurt can have up to 20 grams of sugar, says Cording. If you’re not into honey, try a teaspoon of maple syrup, quarter-cup of berries, or a teaspoon of cocoa powder with a splash of vanilla and sprinkle of cinnamon.

The switch: seltzer instead of soda


The savings: 140 (about 4,200 per month)


  Oh, soda, why are you so hard to quit? The bubble-filled way to wean yourself off the one-can-a-day habit is seltzer. “The carbonation creates gas in your stomach, which takes up some space,” says Cording. “You may feel more satisfied, so it can be a good way to transition into soda-free life.” There’s also the fact that plain ol’ water can seem too boring if you’re used to that soda rush, so seltzer can offer your mouth a bit more of a distraction.

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

  The fiber in strawberries heads off hunger and also helps ward off diabetes andbreast cancer.

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.

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 zinc—the last of which keeps your metabolism running smoothly.

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.

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 andhigh cholesterol, and bolster your immune system.

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.

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 full—and your heart healthy, thanks to that guacamole.

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.

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 ingredients.

  Total: 291 calories

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

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.

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 regulatemetabolism and help reduce body fat.

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 & Metabolism—meaning you may be less likely to jones for a sugary fix midmorning.

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.

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.

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.

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.

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.

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 ingredients.

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.

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 sauté 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.