Weight Loss Recipes

Cooking up delicious, nourishing meals for your family is one of the best ways to keep everybody at home healthy and happy. It’s surprisingly easy to make dishes that every member of the family will enjoy while you stay on track to your weight loss goal. To inspire you, we’ve gathered 20 of our favorite family-friendly recipes approved by Nutrisystem expert dietitians. They’re made with ingredients you can find in any grocery store and they don’t require hours in the kitchen to prepare. Some of them are sure to become new favorites for your family.

Here are 20 healthy recipes the whole family will enjoy:

1. Cauliflower Breakfast Hash Skillet >

Calories per Serving: 164

On Nutrisystem, Count As: 1 PowerFuel, 2 Extras and 1 Vegetable

A warm and hearty breakfast is the perfect start to a busy day. However, it can be hard to find the time in the morning to cook for your family. When you are all home, you can treat everyone (and yourself) to a skillet full of savory flavors that features everybody’s favorites, bacon and eggs. We made ours with turkey bacon (no one will notice it’s lower in fat than the usual kind) and fragrant peppers and onions. The base is fiber-rich cauliflower rice—now found in the produce and frozen food sections at many supermarkets. It absorbs the rich flavors of the other ingredients and leaves you all feeling full for hours after breakfast time ends.

Bonus: You begin the day with one of your daily four servings of vegetables already done.

2. Three-Step Chicken Zucchini Nuggets >

Calories per Serving: 138

On Nutrisystem, Count As: 1 PowerFuel, ½ Vegetable and ½ Extra

The tempting aroma of fresh-from-the-oven chicken nuggets is sure to bring the whole family into the kitchen. With just six healthy ingredients and three easy steps, you can whip up a batch of these nuggets for a meal or snack your gang will love. The tasty little bites are crispy on the outside and, thanks to the grated zucchini, they stay tender and moist on the inside. You can make them on your stovetop or in the oven.

Bonus: You get to enjoy a serving of six, which has just 138 calories.

3. Bell Pepper Nachos >

Calories per Serving: 141

On Nutrisystem, Count As: ½ PowerFuel, 1 Extra and 1 Vegetable

Crunchy peppers, creamy cheese and zesty salsa come together to create this fresh take on classic nachos. Each colorful mini pepper is stuffed with avocado, salsa and beans, then topped with cheese. Pop them in the oven for a few minutes to melt the cheese and you’ve got a bite-sized snack for the whole family. Even the kids won’t mind this serving of vegetables and its immune-boosting nutrients.

Bonus: Spice up these nachos with a dash of chili powder to pump up the flavor and boost your metabolism. Learn more about the benefits of spicy food. >

4. Creamy Clam Chowder >

Calories per Serving: 240

On Nutrisystem, Count As: 1 PowerFuel, 1 SmartCarb, 1 Extra and 1 Vegetable

Even when you’re not at the beach, you can bring a little bit of the seashore to your table when you make a batch of this satisfying soup. Look near the canned tuna in your supermarket to find minced clams that will give your soup that authentic flavor. For even fewer calories and fat, you can make the soup with unsweetened almond, soy or coconut milk instead of the usual dairy milk.

Bonus: Double up on the recipe and freeze half of the soup to enjoy on a day when you don’t have time to cook.

5. Sweet and Sour Chicken >

Calories per Serving: 440

On Nutrisystem, Count As: 1 SmartCarb, 2 PowerFuels, 3 Extras and 1 Vegetable

No need to call for takeout to enjoy this popular Asian-style dish. Make it yourself with tender chunks of lean chicken breast, sweet bell peppers and a tangy sauce that’s simple to whip up. We kept all of the flavor you love but cut out all the excess calories and fats. That way your family will ask for more and you’ll stay on track with your Nutrisystem weight loss plan.

Bonus: Serve this dish over brown instead of white rice for a healthy dose of belly-filling fiber.

6. Five-Ingredient Buffalo Cauliflower Breadsticks >

Calories per Serving: 116

On Nutrisystem, Count As: 1 PowerFuel and 1 Vegetable

Once your family tries this savory snack or side dish, they’ll ask for it again and again. The base is a perfectly chewy foundation for gooey melted cheese and zesty buffalo sauce. Only you need to know the dish starts with fiber-full cauliflower rice, which you can make yourself or find in the produce or frozen food sections of many grocery stores. The preparation takes a few minutes and the breadsticks come out of the oven warm and fragrant in less than 30 minutes.

Bonus: For a different flavor, season these breadsticks with olive oil, garlic and oregano instead of the buffalo sauce and cheese.

7. Air Fryer Honey Mustard Bites >

Calories per Serving: 144

On Nutrisystem, Count As: 1 PowerFuel and 2 Extras

An air fryer is a powerful tool for cooking homemade dishes that everyone will be happy to dig into. For instance, you can use it to make these crispy chicken bites paired with the sweet and tangy flavors of honey mustard. The air fryer cooks them quickly and easily but doesn’t load you up with the extra calories and fats you get from deep-fried foods. Each batch makes six delicious servings.

Bonus: With the air fryer, there’s no messy oil to splatter in your kitchen.

8. Eggplant Margherita Pizza >

Calories per Serving: 120

On Nutrisystem, Count As: 1 PowerFuel and 1 Vegetable

Yes, you can enjoy family pizza night and stay on track to your weight loss goal. With this recipe, firm slices of eggplant are the substitute for the carb-heavy dough. They’re topped with zesty marinara sauce and melted cheese and come bubbling out of the oven with just 120 calories per serving. Best of all, you get four (yes four!) slices per serving of this pizza.

Bonus: Eggplant is rich in polyphenols, phytochemicals that can help reduce your risk of diabetes, according to the International Journal of Molecular Sciences.

9. Buffalo Blue Cauliflower Mac and Cheese >

Calories per Serving: 169

On Nutrisystem, Count As: 1 PowerFuel, 1 Vegetable and 2 Extras

Vegetables can be a hard sell at many dinner tables. However, we all need the immune-boosting vitamins that you can only get from foods like cauliflower. So, here’s the plan: heat cauliflower florets until they’re as tender as cooked macaroni, then mix them in a cheesy sauce spiked with that spicy Buffalo wing flavor. Wait for the vegetable-haters to ask for seconds.

Bonus: You can use fresh or frozen cauliflower to reduce the carbohydrates in many family recipes.

10. Zoodle Mac and Cheese with Roasted Veggies >

Calories per Serving: 156

On Nutrisystem, Count As: 1 PowerFuel, 1 Extra and 1 Vegetable

Zoodles are spiralized zucchini and they’re as much fun to slurp as your family’s favorite spaghetti. You can find zoodles in the produce or frozen foods sections at many supermarkets, or you can make them yourself with a simple tool known as a spiralizer. In this recipe, we tossed zoodles with melted cheese and sweet and savory vegetables like onions, broccoli and peppers to make a filling dish for hungry families.

Bonus: Make your family recipes even more colorful with noodles made from spiralized carrots or beets.

11. Roasted Chicken with Rainbow Carrots and Potatoes >

Calories per Serving: 253

On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel, 2 Extras and ½ Vegetable

Is there any place cozier than a home filled with the aroma of chicken slowly roasting in the oven? Maybe that’s because everybody loves tender, juicy chicken, whether it’s the drumsticks and wings or the lean breast meat (AKA the healthiest choice for you). Add carrots and potatoes and you’ve got a meal that will satisfy the hungriest of appetites.

Bonus: Prepping the whole meal takes minutes, then you get to relax while it all cooks at once.

12. Instant Pot Smoked Brisket >

Calories per Serving: 139

On Nutrisystem, Count As: 1 PowerFuel and 1 Extra

Brisket is the meat lovers’ choice because it is so flavorful and tender. Plus, it’s loaded with protein, so everyone leaves the table feeling well-fed. A conventional version takes just about all day to cook. But with a handy instant pot and this delicious recipe, you get the deep, smoky flavor that meat lovers want in just over an hour. When buying the meat, ask for the leanest option available to keep the saturated fat to a minimum.

Bonus: Leftover brisket is delicious on sandwiches, salads and other family recipes.

13. Sweet and Savory Spaghetti Squash Bowl >

Calories per Serving: 288

On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel, 3 Extras and 1 Vegetable

When everyone is craving a big, filling bowl of spaghetti, cook up the squash that looks like pasta but comes with less than 25 percent of the calories and carbs you get from conventional noodles, says the United States Department of Agriculture (USDA). The squash blends in with any flavors you add to it, whether it’s classic tomato sauce or this version served with melt-in-your mouth roasted sweet potato chunks and creamy goat cheese.

Bonus: Make extra spaghetti squash and freeze it for the next time spaghetti is on the dinner menu.

14. Sweet Potato Hash Power Bowl >

Calories per Serving: 242

On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel, ½ Vegetable and 2 Extras

Potato hash makes a filling breakfast to start your day. We took it up a notch by starting with super-nutritious sweet potatoes, along with savory peppers and onions. For a topping, add slices of creamy avocado and an egg made any way you’d like—poached, scrambled or sunny-side up. Season to your family’s taste with chili powder and gather the gang for a sit-down meal in the morning.

Bonus: There are no rules against eating breakfast favorites at dinner time.

15. Chicken Lettuce Wraps >

Calories per Serving: 198

On Nutrisystem, Count As: 1 PowerFuel, 1 Extra and 1 Vegetable

If your family likes Asian flavors, they’ll wolf down these tasty wraps. Inside the crunchy lettuce leaves they’ll get bites full of tender chicken, crispy water chestnuts and spunky green onions, all bathed in a tangy dressing made with fresh garlic and ginger. The lean chicken breast keeps the calorie count low without skimping on the satisfaction.

Bonus: For those in the family who don’t care for lettuce, just spoon the filling into any tortilla or wrap.

16. Three-Step Tuna Patties >

Calories per Serving: 125

On Nutrisystem, Count As: 1 PowerFuel and 1 Extra

Fresh seafood can be costly when you’re feeding the whole family. Consider using tuna packed in water, which can create these tasty fish cakes that are crispy on the outside, flaky on the inside and delicious from the first bite to the last. Just mix the tuna with zingy mustard, creamy mayonnaise, an egg, a few herbs and spices and breadcrumbs, then form it into patties. Sauté them for a few minutes and they’re ready to eat on a sandwich, salad or as a dinner entrée.

Bonus: You can make these with canned salmon instead of tuna, if that’s your family’s preference.

17. Avocado Tuna Melt Panini >

Calories per Serving: 344

On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel, 3 Extras and 1/2 a Vegetable

When your gang is wishing they could go out to the local bistro for a hot lunch, treat them to this grilled sandwich packed with flavorful tuna, melted cheese and juicy tomato. Instead of high-carb bread, use sandwich thins that get perfectly crispy on the griddle. Look for tuna that’s packed in water and low in sodium to avoid extra oil and salt.

Bonus: If you don’t have a panini maker, you can make these on your stovetop or grill.

18. Broccoli and Cheese Breakfast Muffins >

Calories per Serving: 247

On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel and 1 Extra

Tired of the same old family recipes for breakfast? These cheese-laden muffins just might become a new go-to breakfast for your family. Made with high-fiber whole wheat flour, they are as filling as they are delicious. Using reduced fat cheese and fat-free milk keeps the calorie count down, so you get to eat two muffins per serving.

Bonus: Bake these muffins when you have the time and store them in the refrigerator (for up to a week) or in the freezer to heat up when you’re ready to eat them.

19. Cashew Cream Veggie Pasta >

Calories per Serving: 272

On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel, 1 Vegetable and 1 Extra

Many families today include a vegan or two around the table (maybe it’s you), so you need good meal ideas that will please everyone. This pasta dish is made with cashew cream that’s easy to prepare and high in healthy fats from the nuts. Add a few herbs and spices, toss with whole wheat fettuccini, fresh cherry tomatoes and spinach, then get ready to listen to the sound of lips smacking.

Bonus: Add a PowerFuel such as chicken or shrimp for those that crave animal protein.

20. French Onion Stuffed Chicken >

Calories per Serving: 225

On Nutrisystem, Count As: 2 PowerFuels, 1 Vegetable and 1 Extra

Sophisticated family recipes don’t have to take hours to prepare or require expert chef skills. You can transform ordinary chicken breasts into an entrée with the robust flavor of French onion soup in less than 45 minutes. You probably even have the required ingredients in your kitchen! Just slice open chicken breasts, fill them with mozzarella cheese and onions, sear them quickly and bake until the chicken is done.

Bonus: Chicken breast is a family-favorite protein, making this a dish that everyone will enjoy.

The post 20 Healthy Recipes You Can Make for the Whole Family appeared first on The Leaf.

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Temptation is everywhere—and always there. Fight it—and win—at some of the toughest times of day with these one-minute ways to beat cravings that can derail your progress.

7 a.m.: CHUG A BIG GLASS OF COLD WATER Start your day with a big, cold glass of water and you’ll burn more calories all day. In a German study, researchers found that downing 6 cups (48 ounces) of cold water increased resting calorie burn by up to 50 calories per day. And that’s not all—researchers at the University of Utah found that dehydrated adults burned up to 2 percent fewer calories. And if that’s not enough, in a study at Virginia Tech, subjects who drank two 8-ounce glasses of water before meals lost 36 percent more weight over 12 weeks than non-drinkers. So chug a big one before breakfast and start the day burning.

10 a.m.: FILL UP ON PROTEIN A morning dose of protein—like from peanut butter, eggs or Greek yogurt—can help prevent sugar cravings later in the day. In a study from the University of Missouri, MRI scans showed significantly reduced activity in the parts of the brain associated with cravings among those participants who ate protein in the morning. And dieters who eat these foods produce less of a hormone called ghrelin, which stimulates hunger.

Noon: DON’T EAT AT YOUR DESK Or at least don’t work while you’re having lunch. In multiple studies, “mindful eating,” in which dieters focus on being aware of the food they’re eating and the act of eating it, has helped people lose weight without focusing on calories. To try this, eliminate distractions while you have lunch—things like reading, e-mail, or television—and focus instead on the colors, flavors, and textures of your midday meal. In a three-month study from Ohio State, patients with type 2 diabetes significantly lowered their blood sugar through this technique.

2 p.m.: STEP AWAY FROM THE CANDY DISH When your body gets a sudden craving for chocolate during your mid-afternoon slump at the office, it’s not chocolate your body wants—it’s stuff like dopamine, a biochemical that your body associates with pleasure that’s released when you eat chocolate. But you can get dopamine releases in other ways—like through exercise. So instead of grabbing a tempting foil-wrapped bite from the reception area, take a quick walk instead. You’ll clear your head and get the biochemicals your body’s actually craving. And when you get back, move the dish farther from you. In a study involving a candy dish, scientists found that people ate 1.8 more pieces of candy per day when the bowl was placed on their desk as opposed to two meters away. So move it farther from you and stop mindless munching.

5 p.m.: WARM UP WITH A CUP OF TEA An hour before dinner, set the kettle. By drinking hot liquids—like tea—an hour before eating, you can eat less and feel fuller, faster. In a 2008 study at Penn State, people who had hot drinks before eating consumed 134 fewer calories during their meal. And you can add benefits if it’s a cinnamon flavor: In a study in the Journal of Agricultural and Food Chemistry, the spicy stick was shown to increase sugar metabolism by a factor of 20.

9 p.m.: USE YOUR NOSE TO SATE YOUR SWEET TOOTH As your eyelids start to droop, your body may look for a boost—of energy and pleasure hormones. For many people, this means a before-bed snack, and it’s usually something sweet. But a pleasant scent—like from a scented candle—can spark your senses and deliver the dopamine your body’s craving. And if you choose mint, it can help calm your craving: In a study from Wheeling Jesuit University in West Virginia, subjects who sniffed peppermint every 2 hours consumed 1,800 fewer calories during a 5-day period than when they didn’t smell the herb.

10:45 p.m.: GO TO SLEEP! Being asleep doesn’t just mean you won’t have time to eat—it also balances the hormones that makes you feel hungry and full. When you don’t get a full night, your appetite hormones get messy. The amount of ghrelin, which gives you an appetite, increases, while the amount of a feeling-full hormone called leptin goes down. And science backs up the ties between shut-eye and thin thighs: In a 16-year study of 68,000 middle-age women from Case Western Reserve University, subjects who slept fewer than 5 hours per night were 32 percent more likely to gain 33 pounds or more over the course of the study, compared with those who got 7 to 8 hours of rest. So get to bed! You’ll have more energy all day tomorrow.

 

 

The post One-Minute Ways to Beat Cravings—All Day Long appeared first on The Leaf.

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When you’re on a diet, you may find yourself preparing food for yourself while the rest of your family enjoys a different meal. Creating separate meals and snacks can be a difficult undertaking. It can make staying on plan harder than it has to be. We’re here to help! We’ve come up with eight healthy living tips for your family that are sure to make things easier on you. These simple ideas and recipes will help you stay on track with your Nutrisystem plan while keeping your family happy and healthy.

Here are eight healthy living tips the whole family will love:

1. Plan Together

Every week, make a meal plan with input from the whole family. Everyone around the table will be happier when it’s time to eat. Having a plan also reduces the chances that you’ll have to pick up unhealthy food at the last minute. Use the Nutrisystem Grocery Guide to help you put together a shopping list so the ingredients are good for you and your family.

2. Favorites Revised

Your gang doesn’t have to give up eating meals they love. Many family favorites can be transformed into a healthier meal. Swapping out a few ingredients can turn any meal into a diet-friendly feast.

Try out some of these healthier takes on homemade classics:

• Vegetable Lasagna Bake > 
• Cauliflower Mac and Cheese >
• Pot Roast >
• Home-Cooked Turkey Meatloaf >
• Chicken Pot Pie >
• Chicken Noodle Soup >
• Grilled Cheese and Tomato Soup Bake >

3. Noodle Upgrade

Pasta is a mainstay of many family meals. Whole grain versions taste like ordinary noodles but are loaded with fiber and lower on the Glycemic Index. There are also many varieties made from beans and legumes. Better yet, try noodles made from vegetables like zucchini, spaghetti squash or sweet potatoes. They’re available in many supermarkets or you can make them yourself with a handy spiralizer. Swapping out regular pasta with one of these healthier alternatives is a small change that can make a big difference.

4. Better Snacking

Snacks can present big challenges to healthy eating. However, that doesn’t mean you should pass on snacking. In fact, it is an important part of your Nutrisystem plan. You can create delicious snacks that are both healthy and family friendly. Remember to keep choices on hand that are packed with nutrients and low in extra calories, fats and sugar.

Try serving some of these yummy snacks:

• Sweet Potato Crackers >
• BBQ Sweet Potato Chips >
• Chocolate Peanut Butter Popsicles >
• Crispy Nacho Cheese Chips >
• 4-Ingredient Peanut Butter Rice Krispies >

If your family loves to dip (who doesn’t?), you can also stock your fridge with non-starchy vegetables like baby carrots or cucumbers. Serve with a healthy dip like hummus or our Buffalo Blue Cheese Dip that you can whip up in minutes.

5. Spicy Sensations

The most satisfying food doesn’t have the most calories—it has the most flavor. Spices and herbs perk up the taste of any meal without adding extra calories. With so many choices, you are sure find flavors that everyone will love. Pungent garlic, fiery pepper, sweet cinnamon and zesty ginger are just some of the healthy options. The best part is that these seasonings are Free Foods on your Nutrisystem plan. Feel free to spice it up and enjoy as much of them as you’d like.

6. Smoothie Time

Adults and kids will always say yes to thick, creamy shakes. Fuel up your family for a busy morning or help them recharge in the afternoon with a smoothie. You can switch up the ingredients based on their favorite flavors to ensure it’s a treat that everyone will love. It’s also a great way to sneak in some vegetables! Smoothie bowls are another fun way to serve this treat. Throw on some other nutritious toppings like nuts, seeds or dried fruit.

Grab your blender and whip up some of these creamy creations:

• Orange Carrot Ginger Smoothie > 
• Mango Smoothie with Mint >
• Raspberry Almond Smoothie Bowl >
• Pumpkin Spice Smoothie >
• Strawberry Mint Smoothie >
• 2-Ingredient Pineapple Whip >

7. Air Frying

Deep-fried foods are loaded with extra calories and unhealthy fats. However, they are very popular with people of all ages. An air fryer is a handy kitchen appliance that circulates heated air around the food, making healthy living easy! This creates a crispy outer coating while leaving the inside tender and juicy. The results are just like deep-fried, but without all of the oil. You’ll be even happier when you see how quick and easy it is to clean up after using this great appliance. Air Fryer Honey Mustard Chicken Bites are sure to please all the “nugget” fans in your family. Air Fryer Pizza Rolls will be a new family favorite.

Looking for more ideas to throw in your air fryer? Click here >

8. Fun Stuff

Healthy living shouldn’t feel like a chore. Instead, try to make good food that’s fun for all ages. Skewers or kebabs are an imaginative twist on meals made with familiar ingredients. They help you stick to proper portion sizes and are the perfect way to get fruits and veggies into picky eaters!

Here are some fun ideas:

• Chocolate-Covered Strawberry Banana Kebabs >
• Marinated Steak Kebabs >
• Rainbow Vegetable Skewers >
• Deli Meat Lunch Kebabs >
• Chicken & Veggie Kebabs with Brown Rice >
• Delicious Melon Kebabs >

The post 8 Healthy Living Tips for the Whole Family appeared first on The Leaf.

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