Weight Loss Recipes

When it comes to losing weight, do you want to become unstoppable? Being unstoppable means becoming a force to reckon with. In terms of weight loss, it means not just losing weight early on in a program or plan but continually going until you meet your goal weight—and then maintaining it.

If you’ve ever started off really enthusiastic with a plan in the past, you know how good it can feel to forge ahead with commitment and willpower. But what if you could maintain that momentum for the long haul? You’d not only lose the weight but continue to keep it off.

The fact is even ordinary people are filled with extraordinary potential and can become unstoppable if they’re equipped with the right tools and support. So often, people have great intentions when they first start on any weight loss program. However, they lose steam because they were never set up for success in the first place. The best way to lose weight is to find support in a system that will keep you on track for the long term.

Nutrisystem is looking to change all of that with personalized weight loss plans that will set people up for success from the very start.

Let’s look at what that can mean in terms of turning your plans into an unstoppable force.

What is a personalized plan?

A personalized diet plan from Nutrisystem is exactly what it sounds like—a plan that is designed for YOU. The truth of the matter is that no two people are alike. How you are best equipped to lose weight might be completely different from your friends, coworkers and neighbors.

That’s why when someone boasts that a diet plan worked wonders for them, it doesn’t automatically mean it will work for you, too. If you’ve ever tried to hop onboard a plan that worked for someone else only to get less-than-satisfying results, this is exactly why.

Nutrisystem personalized plans are a new weight loss solution that tailors a plan to YOU. We create a plan for your unique metabolism to help you become unstoppable! This includes a calorie goal to support weight loss based on YOUR weight, height, gender, age and activity. We also recommend grocery additions that are best for you based on your age, gender and body type. As you move through your weight loss journey, your plan will adapt with you as you hit weight loss milestones.

With our all-new personalized programs, you’ll be able to feel confident that you’re making wise choices that you can feel good about. It eliminates that uncertainty and replaces it with actionable steps towards weight loss success. Learn more about how we create your personalized plan here! >

You’ll lose weight and learn how to keep it off (for good!).

By making healthy changes to your lifestyle and smart food choices, you’ll learn how to not only lose weight but to keep it off, too. That’s important because nothing is more frustrating than starting back at square one after all your hard work.

Because Nutrisystem is all about helping people to find foods they actually love to eat, success is simple to maintain. We provide you with an easy-to-follow meal plan and delicious foods for convenient weight loss. Throughout your journey, we’ll teach you how to make smart food choices at your favorite restaurants and prepare healthy meals and snacks on your own. This will ultimately set you up for continued, unstoppable success. Lose weight and learn how to keep it off with a plan that adapts to your unique metabolism!

As a result, it ends up that not just your weight changes—YOU change, too.

Once you take hold of that forward momentum, you just keep going. You’ll feel and look your best and you won’t slow down. It becomes part of your lifestyle—and smart choices for your body become easy.

With the tools and support you need for success, healthy living becomes part of your everyday life. In other words, YOU BECOME UNSTOPPABLE.

Nutrisystem can help make unstoppable success possible by being a simple and streamlined system. After getting started, you stay motivated and keep building on that momentum until you reach your weight loss goal. But Nutrisystem doesn’t just disappear when that happens. We’ll continue to provide the support you need to maintain your success.

The bottom line is simple—No matter what your size or shape, if you have a personalized plan that’s designed for you, you can become unstoppable.

Become unstoppable with a personalized weight loss plan from Nutrisystem. Click here to get started! >

The post Become Unstoppable with a Personalized Weight Loss Plan appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/unstoppable-personalized-weight-loss-plan/

A weight loss plan calls for fresh and filling dinners. What better way to satisfy your hunger than with flavorful fish recipes? Whether you have a fish fry on Friday or eat fish tacos on Tuesday, putting fish on your dinner plate could help you live longer, get healthier and even lose weight.

Though they’re not quite as celebrated as they once were for protecting your heart, fatty fishes still have benefits for your ticker: A study, published in the Journal of Internal Medicine, found that higher fish and long-chain omega-3 fatty acid intake can reduce the risk of cardiac-related death by 10 percent, says ScienceDaily. According to the National Institutes of Health Office of Dietary Supplements, fatty fishes also pack in more vitamin D than any other food, activating calcium for stronger bones and boosting immune system function.

Eating healthy fish recipes can also help with weight loss: A study of 481 postmenopausal women, published in the Journal of the Academy of Nutrition and Dietetics, found that eating more fish meant losing more weight. The Dietary Guidelines for Americans and the American Heart Association (AHA) recommend eating two servings of fish per week for better health. According to the AHA, fish is a low-calorie source of high-quality protein that’s the perfect addition to a dieter’s menu.

Seafood like fish is a wonderful PowerFuel for your Nutrisystem plan and Flex meal recipes. According to the United States Department of Agriculture (USDA), three ounces of cooked tilapia delivers a whopping 21 grams of protein and just 108 calories! A high-protein diet has been shown to decrease hunger and appetite while increasing muscle mass and metabolism, says Healthline. It’s a weight loss win-win!

Put that protein-packed power to good use: Schedule a weekly fish night and make it delicious—and Nutrisystem-friendly—with one of these 16 easy fish recipes.

1. Shrimp-Stuffed Fish >

Calories per Serving: 228

On Nutrisystem, Counts As: 1 ½ PowerFuels and 2 Extras

Double your protein—and your decadence—with this stuffed fish recipe. It’s got a flavor that’s straight out of a high-end seafood restaurant, but oh-so-easy to make at home. Complete with lemon-y flavor and rich creaminess from a homemade cream cheese stuffing, you’ll never believe this stuffed fish fillet is only 228 calories per serving! Pair it with your favorite SmartCarb for a perfect Flex Meal.

2. Air Fryer Fish Sticks with Tartar Sauce >

Calories per Serving: 273

On Nutrisystem, Counts As: 1 SmartCarb, 1 ½ PowerFuels and 1 Extra

Air fryer meals and fish recipes belong together. The magic of an air fryer makes these fish sticks as crunchy as anything you’ll find in the freezer case. The natural tang from nonfat plain Greek yogurt means the homemade tartar sauce tastes better than bottled—and with more protein and fewer calories. These fish sticks will be a hit with your whole family! At just 273 calories per serving, they’re a comfort food recipe that only feels like a cheat meal.

3. Miso Salmon with Kale and Beets >

Calories per Serving: 236

On Nutrisystem, Counts As: 1 PowerFuel, 3 Extras and 1 Vegetable

This dinner is a plate filled with superfoods: Salmon delivers fatty acids and vitamin D, kale comes in with filling fiber and beets bring along several vitamins and minerals. Even the miso packs a probiotic punch! The best part? This meal is also loaded with one more thing: Flavor. It’s great for your health but even better for your taste buds!

4. Blackened Fish Sandwich >

Calories per Serving: 302

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

Flaky cod fillets, Cajun spices and crunchy cabbage slaw come together to make this perfect, protein-packed fish sandwich recipe. You’ll create your own seasoning mixture for the fish—don’t worry, it’s easy! Plus, you’ll whip up a creamy, yogurt-based sriracha sauce that’s great for many fish recipes. It’s a colorful, filling meal that you’ll love to make again and again.

5. Fish Tacos >

Calories per Serving: 363

On Nutrisystem, Counts As: 1 SmartCarb, 1 PowerFuel, 2 Vegetables and 3 Extras

Who doesn’t love fish tacos? This healthy fish taco recipe hits the spot, with spicy flavors from a simple fish marinade, zesty citrus juices and creamy avocado. To top it all off, a secret sauce—a homemade tomatillo drizzle with onions, jalapeno and garlic. It’s a salsa that’s perfect for these tasty fish tacos and may even become your go-to for chips, burrito bowls and more.

6. Open-Faced Tuna Melt >

Calories per Serving: 293

On Nutrisystem, Counts As: 1 SmartCarb and 2 PowerFuels

This tasty take on a customer favorite transforms a package of Nutrisystem Tuna Salad into a magnificent, melty meal with just five ingredients and a few minutes under the broiler. Just top sourdough bread with the tuna salad, tomatoes, red onion and a slice of reduced-fat provolone for a delicious dish that’s perfect for lunch or an ultra-quick, no-fuss dinner. Click here to stock up on our tasty Tuna Salad! >

7. Sushi Tuna Tower >

Calories per Serving: 295

On Nutrisystem, Counts As: 1 SmartCarb, 1 PowerFuel and 2 Extras

Sushi calories usually add up quickly: From the sticky rice to sauces on the side, a little meal can put a big dent in your daily diet plan. This tuna tower solves it all—you get the sushi you love in a portion that satisfies, all for just 295 calories. It’s not magic… it’s math: Swapping in light mayo for full-fat and reducing the amount of rice in favor of high-protein fish saves calories without sacrificing flavor. Just press the ingredients into a bowl, refrigerate for 30 minutes and dig in to this health fish recipe.

8. Air Fryer Fish and Chips >

Calories per Serving: 391

On Nutrisystem, Counts As: 2 SmartCarbs, 1 ½ PowerFuels and 1 Extra

More miracles from the air fryer! This time, it does double-duty: In less than 15 minutes, the little countertop wonder will cook both impossibly crisp fish and crunchy potatoes worthy of any pub. The only difference is the calories—instead of using oil to add loads of fat to this delicious meal, the air fryer circulates super-heated air to create the same crunchy exterior without any added guilt. Want to make this meal even more diet-friendly? Swap out the chips for veggies—by itself, the fish clocks in at just 205 calories per serving. Learn more ways an air fryer can help you lose weight and be healthier in this wellness post on The Leaf! >

9. 3-Step Tuna Patties >

Calories per Serving: 125

On Nutrisystem, Counts As: 1 PowerFuel and 1 Extra

In just three simple steps, you can elevate canned tuna from a humble pantry staple to a gourmet meal worthy of fancy dinner. To make these perfect, flavorful patties, you’ll just mix together drained tuna with some simple ingredients like Dijon mustard, egg and parsley, then pan-fry hand-formed patties for three minutes on each side. They’re perfect for a sandwich, on top of a salad or paired with roasted vegetables for an easy, low-calorie centerpiece that will make any dinner delicious.

10. Air Fryer Catfish >

Calories per Serving: 230

On Nutrisystem, Counts As: 2 PowerFuels and 1 Extra

We’ve said it before: Our members and followers are geniuses, and this delicious air fryer fish recipe proves it. Barbara, a Leaf reader, created this delectable dish that you need to try ASAP! In just 20 minutes, your air fryer turns catfish, a little bit of oil and some spices into a flavor-packed main course that pairs perfectly with crunchy coleslaw, roasted green beans and your other favorite go-to vegetables.

11. Avocado Tuna Melt Panini >

Calories per Serving: 344

On Nutrisystem, Counts As: 1 SmartCarb, 1 PowerFuel, ½ Vegetable and 3 Extras

Swapping out mayo for creamy avocado in tuna salad is a calorie-saving, weight loss classic: The avocado adds flavor and healthy fats that make the salad even more satisfying. This Tuna Melt Panini cranks it up to a whole new level, featuring melty, reduced-fat cheese and a crunchy exterior created by a panini press. You can also use a countertop grill or even just a frying pan—by placing another heavy pan on top of the sandwich, you’ll get the same panini press effect.

12. Salmon Sushi Bowl >

Calories per Serving: 425

On Nutrisystem, Counts As: 1 SmartCarb, 1 PowerFuel and 3 Extras

The recipe says “sushi” but the fish is cooked—you can use pre-cooked salmon or bake some of your own to top this protein-packed power bowl. And you’ll have much more than fish to enjoy: This decadent fish recipe has crunchy carrots and cucumber, spicy sushi ginger slices and an easy, flavorful ginger soy sauce that comes together with just four simple ingredients. Make two bowls—one for dinner tonight and another to take for lunch tomorrow for a perfect grab-and-go meal. This is one of our favorite fish recipes for meal prepping!

13. Spicy Teriyaki Tuna Steak >

Calories per Serving: 120

On Nutrisystem, Counts As: 1 PowerFuel and 1 Extra

Tuna steak is flaky, hearty and incredibly easy to make well: Just bake for about 10 minutes at 400 degrees and it’s ready for the dinner plate. Topping it with a mixture of teriyaki sauce, honey and a few other ingredients gives this tuna steak a tasty bonus—a sticky, slightly sweet glaze that makes the fish recipe even more delicious. At an astoundingly low 120 calories per serving, it’s a perfect start to a filling, well-rounded meal for your health and wellness goals. Pair it with brown rice or potatoes and a heaping helping of your favorite non-starchy, high fiber vegetables for a colorful, flavorful dinner.

14. Crispy Salmon with Pomegranate Salsa >

Calories per Serving: 232

On Nutrisystem, Counts As: 2 PowerFuels and 2 Extras

This simply-prepared salmon takes on a unique, tangy flavor from a simple pomegranate salsa that’s a snap to mix together. Don’t be intimidated: You don’t even need to cut the pomegranate yourself. If you haven’t seen them, your grocery store has pomegranate seeds (or arils) in the refrigerated area with sliced fruits—so you can get the zip of the antioxidant-loaded superfood without the mess. Mix it with spicy jalapeno, crunchy jicama and a few other ingredients for a salmon topper you won’t soon forget.

15. Mahi Mahi with Pineapple Mango Salsa >

Calories per Serving: 182

On Nutrisystem, Counts As: 1 PowerFuel and 2 Extras

This homemade salsa will give you a taste of vacation, even if you can’t leave home: With pineapple and mango mixed with jalapeno, cilantro, red onion and lime, the fruity salsa in this dish is like a trip to a bar with tables in the sand. But you don’t have to go far—or be on a cheat day—to enjoy this healthy fish recipe. In just eight short minutes, you can get the taste of vacation fast… and guilt-free.

16. Instant Pot Salmon with Chili Lime Sauce >

Calories per Serving: 342

On Nutrisystem, Counts As: 1 SmartCarb, 1 PowerFuel, ½ Vegetable and 3 Extras

Your Instant Pot makes fish recipes easy as can be! This fish recipe really is almost done in an instant: In just three minutes, the Instant Pot will cook your salmon to perfection, making it ready for the recipe’s real star: a simple, low-calorie, homemade chili lime sauce. By mixing together a little oil, honey, lime juice and fresh herbs and spices, you’ll have a simple sauce that goes perfectly with your ready-already fish and vegetables. It’s a citrusy, spicy accompaniment that loads up the flavor without packing your plate with extra fat or calories.

To see more healthy fish recipes, be sure to visit The Leaf recipe page! You can also learn helpful wellness tips from our nutrition and recipe experts covering a variety of weight loss topics, such as the top five fish to add to your grocery list this week! >

The post 16 Fish Recipes for a Fresh and Filling Dinner appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/fish-recipes/

Non-starchy vegetables are the real heroes of weight loss. They fill you up with fiber, nourish you with essential vitamins and minerals, and don’t weigh you down with excess calories or fats. Eat four or more daily servings of non-starchy varieties—you actually can eat as much of them as you want—and they will give you a powerful boost on your weight loss journey.

We know that many people don’t love all kinds of vegetables. However, with so many flavors and textures to choose from, you are sure to find a few you do like. Consider these 10 options that work extra hard to help you reach your ideal weight.

Pro Tip: Check out the link below to learn more about non-starchy vegetables!:

1. Artichokes

Why: Artichokes are high in a specific type of fiber called inulin, which enhances the body’s ability to absorb calcium, a mineral that helps stoke your metabolism, according to a report in the British Journal of Nutrition.¹

Try: Quick-and-easy Artichoke Basil Hummus is perfect for dipping other non-starchy vegetables or Sweet Jalapeno Crisps. If you’ve never prepared artichokes, check our handy guide for simple instructions. You can also make enjoying this veggie easier with jarred or canned artichokes, which are perfect for chopping up and adding to salad and pasta.

2. Broccoli

Why: Broccoli is not only high in fiber and immune-boosting vitamin A, it has lots of sulforaphane, a compound that reduced appetite and weight gain in a laboratory study, published in the European Journal of Pharmacology.²

Try: Roasting broccoli tenderizes the crunchy stems and sweetens the flavor of the florets. Start your day with a serving of non-starchy vegetables with our favorite Broccoli and Cheddar Breakfast Muffins recipe.

3. Carrots

Why: Carrots are a favorite of many people who are not veggie-lovers and they’re especially helpful when you’re trying to shed excess pounds. That’s because when you eat carrots with a meal they significantly increase your satiety, or the feeling of having your appetite satisfied, according to a study in the British Journal of Nutrition.³

Try: When you’re craving a crunchy snack, raw carrots are a smart choice and they’re great for dipping in salsa, a Free food when you’re losing weight with Nutrisystem. Our Honey Balsamic Glazed Carrots take their natural sweetness up a notch.

4. Cauliflower

Why: Cauliflower may be plain in appearance and mild in flavor, yet it’s loaded with fiber and a serving has 100 percent of your Recommended Daily Allowance for immunity-boosting vitamin C. It’s also an especially good source of potassium, which helps your body regulate its sodium levels and is a “predictor of reduction in body mass index,” says a report in the journal Nutrients.⁴

Try: Cauliflower can be ground into high-fiber, low-calorie “grains” that are a healthy substitute for regular white rice. It also makes a perfectly chewy pizza crust. For a quick and satisfying snack, try our recipe for Air Fryer Cauliflower Tater Tots—they’re crispy on the outside and delightfully gooey on the inside.

5. Eggplant

Why: Eggplant’s weight loss superpowers come from the compounds that give them their bright purple color. These polyphenols help your body manage blood sugar, control your appetite and inhibit you from storing fat, according to another research report in Nutrients.⁵

Try: Choose small to medium size eggplant, which are more tender and less seedy than the big ones. Grill or roast thick slices of eggplant until crisp, then cover them with your favorite pizza toppings. If you love classic Italian food, try our recipe for 5-Ingredient Simple Eggplant Parmesan.

6. Hot Peppers

Why: Do you like to light up your taste buds with a little spice? Here’s good news for you: Capsaicin, the compound that causes your tongue to tingle when you eat jalapeños, cayenne and other hot peppers, has been shown to pump up your metabolism. It also may also help you activate your brown fat, which is associatiated with “protection against obesity and metabolic diseases,” says research published in the journal Bioscience Reports.⁶

Try: You can use fresh or dried hot peppers to heat up all kinds of dishes, from chili to spaghetti sauce to veggie omelets. For a Flex meal recipe with lots of protein, creamy cheese and a spark of spice, try our Jalapeño Cheese Stuffed Chicken.

Are you ruining your non-starchy vegetables with how you’re cooking them? Find out at the link below:

7. Mushrooms

Why: Every meal gets a little heartier with the addition of the meaty texture and savory flavor of mushrooms. Even better, “regular consumption of mushrooms is effective in the treatment of metabolic syndrome, including obesity,” according to an article in the journal Molecules.⁷

Try: Mushrooms come in many varieties, from delicate chanterelles to thick portabellas. Keep a bag of frozen mushrooms handy to add to soups, eggs and meat dishes. Any day is like a party when you make a batch of Simple Stuffed Mushrooms.

8. Onions

Why: Along with their zingy flavor, onions are rich in a compound called quercetin, which reduced the percentage of body fat in overweight and obese subjects in a study, reported in Nutrition Research and Practice.⁸

Try: Raw, grilled, or sautéed, onions boost the flavor of just about any type of food, from salads to sandwiches to pizza and turkey burgers. You can even enjoy crispy coated onion rings with our easy Air Fryer Onion Rings recipe–they’re oh-so satisfying and grease-free!

9. Spinach

Why: Like most leafy greens, spinach is among the most nutrient-dense foods. It’s also a good vegetable source of essential minerals such as iron and calcium that help to regulate your metabolism. An interesting study, published in the Journal of the American College of Nutrition, found that after consuming spinach the test subjects felt less hungry and experienced no “longing for food” for more than two hours compared to the control group who didn’t have spinach.⁹

Try: Raw spinach can be a tender salad green. It also blends so well in smoothies, you won’t even know it’s there. Our recipe for Creamy Spinach Stuffed Chicken treats you to belly-filling protein and the goodness of melted pepper jack cheese.

Get creative with your non-starchy vegetables! Check out the link below for some tips and tricks:

10. Tomatoes

Why: Eating tomatoes reduces the risk of metabolic syndrome, which includes obesity and diabetes, according to a report in Advances in Nutrition. The researchers found that lycopene, the compound that gives tomatoes their bright color, plays a key role in protecting against these conditions.¹⁰

Try: Raw and cooked tomatoes are rich in lycopene. Slices of raw tomatoes add a tangy flavor to sandwiches and wraps and keep every bite moist. The Nutrisystem menu offers so many choices that are loaded with the flavor of tomatoes, from our new Mediterranean Flatbread to the ever-popular Lasagna with Meat Sauce.

Sources:

1. https://pubmed.ncbi.nlm.nih.gov/12088518/
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6110095/
3. https://pubmed.ncbi.nlm.nih.gov/16925866/
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627830/
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728631/
6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5426284/
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6278646/
8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4819128/
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4600649/
10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6370260/

The post 10 Best Non-Starchy Vegetables That Make Weight Loss Easier appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/best-non-starchy-vegetables-for-weight-loss/