Weight Loss Recipes

Set it and forget it: That’s the way you want to cook during the week when work, kids, school activities and sports all collide. And truth be told, you don’t mind making weekend meals the same way, either. Slow cooker dinners are your solution when you’re short on time (and energy). Plus, when that slow cooker recipe also happens to be super-high in protein, you can consider it a win for your waistline.

A high-protein diet keeps you fuller for longer and helps your body build muscle. Protein is also more thermogenic than carbohydrates and fats (meaning it requires more energy for digesting and absorbing). This means that you’ll burn more calories eating a high-protein food compared to something higher in carbs and fat.

Get energized and stay satisfied with protein-packed meals that are delicious and nutritious! Here are 10 high-protein slow cooker dinner recipes that are made easy in your slow cooker:

1. Slow Cooker Honey Garlic Chicken and Vegetables >

Calories per Serving: 318

Protein per Serving: 41.4 grams

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

This one is all about the sauce: Honey, low sodium soy sauce, rice vinegar, minced garlic cloves, grated ginger and sesame oil combine to give an Asian-inspired twist on a standard chicken and veggie dish. Just submerge the chicken breasts in the honey garlic sauce and let it cook low and slow. Add your favorite non-starchy veggies—broccoli florets and sliced bell peppers work deliciously, so do mushrooms, tomatoes and snap peas. Garnish with chopped scallions when cooking is complete, then sprinkle on red pepper flakes if you’re wanting a little heat. Click here for the full recipe! >

2. Easy Slow Cooker Taco Soup with Ground Beef >

Calories per Serving: 217

Protein per Serving: 21.3 grams

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

Of course you can still partake in Taco Tuesday when you’re trying to lose weight. This slow-cooker version has all the flavors you crave—seasoned ground beef, black beans, corn, diced tomatoes and fire-roasted green chilies—for only 217 calories per serving. Squeeze a little fresh lime for a burst of freshness and dive in, spoon-first. The soup tastes so good, you won’t even miss the taco shell. Click here for the full recipe! >

3. Slow Cooker Mediterranean Chicken Breast >

Calories per Serving: 195

Protein per Serving: 35.4 grams

On Nutrisystem, Count As: 2 PowerFuels

Super simple to make and packed with so much flavor—if those aren’t reasons enough to put this winner of a chicken dinner on your menu, here’s another: it’s packed with protein. Make your Mediterranean marinade by stirring a slew of spices—including cumin, garlic powder, paprika, turmeric, cinnamon and dried parsley—into Greek yogurt (for more protein). Add it to the slower cooker with your chicken breast, low sodium chicken broth and lemon juice. Cook it on low for eight hours (or on high for half the time) and voila—savory Mediterranean chicken that pairs beautifully with pita and creamy tzatziki. Click here for the full recipe! >

4. Skinny Slow Cooker Chili Cheese Dip >

Calories per Serving: 224

Protein per Serving: 19.4 grams

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

This slow cooker dip recipe is perfect for a Friday night with friends or even a mid-week happy hour. That’s because this chili takes minimal effort to make and offers tons of yummy flavor with every dip. Plus, it’s good for you: refried beans and green chiles fill you up with fiber, plus you get a healthy punch of protein with the lean ground turkey, nonfat Greek yogurt and cheddar cheese. If you want to add a serving of vegetables to your meal, dip into the gooey goodness with slices of bell peppers or circles of cucumbers. Click here for the full recipe! >

5. Slow Cooker Parmesan Chicken Stew >

Calories per Serving: 292

Protein per Serving: 28.7 grams

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

Sometimes you just want a piping hot bowl of soup—even in the heat of summer. This slow cooker chicken stew is an excellent option. It’s hearty and satisfying, jam-packed with protein and loaded with nutrient-dense vegetables. Minced garlic and Italian seasoning add flavor, while zesty parmesan finishes off the simmer. Complement your comforting bowl of goodness with a fresh summer salad and a slice of whole grain bread (for one more SmartCarb). Click here for the full recipe! >

6. Slow Cooker Roasted Turkey >

Calories per Serving: 304

Protein per Serving: 51.8 grams

On Nutrisystem, Count As: 3 PowerFuels and 1 Extra

No need to wait for Thanksgiving to enjoy this bird: with this simple recipe (submitted by a fellow Leaf visitor!), you can feast on roasted turkey any day of the year. No basting or oven required! Just toss chopped celery, sliced onions and minced garlic into the bottom of a slow cooker with some chicken broth. Rub your turkey breast (inside and out) with dry onion soup mix and spices, then rest it on top of the veggies. Drizzle on a little melted butter and then let the slow cooker take over for one moist and flavorful meal. Click here for the full recipe! >

7. 4-Ingredient Spicy Pineapple Teriyaki Pork >

Calories per Serving: 124

Protein per Serving: 17.8 grams

On Nutrisystem, Count As: 1 PowerFuel and 1 Extra

It doesn’t get much easier than this slow cooker recipe! Four ingredients—pork tenderloin, pineapple chunks, a jalapeno pepper and reduced sodium teriyaki sauce—plus one slow cooker creates a dish that’s a little sweet, a little spicy and a lot delicious. Shred the pork when it’s done cooking, then scoop a serving alongside brown rice, quinoa or tortilla chips for a flavor-packed punch of protein. Click here for the full recipe! >

8. Slow Cooker Pumpkin Chicken Chili >

Calories per Serving: 241 (283 if using cream cheese)

Protein per Serving: 24.4 grams (26 grams if using cream cheese)

On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel and 1 Vegetable (add 1 Extra if using cream cheese)

It’s got the beans, diced tomatoes and onions you expect in a chili. Chicken brings in the lean protein, fire roasted green chilis and jalapenos pack the heat, and chili powder and cumin pump up the flavor. However, this autumn-inspired slow cooker recipe incorporates pumpkin puree for a fall-flavored twist. If you want your chili a little creamy, add some low-fat cream cheese to the slow cooker near the end of the simmer. Top with a sprinkle of chopped cilantro and enjoy this hearty meal with your whole family. Click here for the full recipe! >

9. Slow Cooker Moroccan Lentil Soup >

Calories per Serving: 265

Protein per Serving: 14.7 grams

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

Don’t worry vegetarians, we have a slow cooker dinner recipe for you, too! Take a long whiff while it cooks—the smell of this simmering pot of lentils, veggies and spices is sure to get your belly grumbling. And trust that your taste buds won’t be disappointed when the ingredients and flavors come together in this delicious—and super healthy—slow cooker soup. Lentils provide the protein; kale, carrots, celery, green bell peppers, sweet potatoes and onions fill you up with fiber and nutrients; and a slew of spices—like garlic, coriander, cumin, curry powder, paprika, cinnamon, nutmeg and turmeric—add tons of Moroccan flavor. We add crunch to each spoonful of soup with a garnish of pumpkin seeds. Click here for the full recipe! >

10. Artichoke Chicken with Potatoes and Sundried Tomatoes >

Calories per Serving: 182

Protein per Serving: 20.5 grams

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

You know chicken, of course, is an excellent source of protein. What you may not realize, however, is that artichokes are among the list of veggies highest in this muscle-building nutrient as well. The one-two punch combo provides a whopping 20.5 grams of protein per tasty serving. Sundried tomatoes add a zing of flavor, potatoes some heft and garlic, oregano and fresh parsley are the perfect finish. Click here for the full recipe! >

Looking for easy, high-protein meals but don’t have time for cooking? Stock up your freezer with the new Hearty Inspirations premium frozen meals from Nutrisystem! These all-in-on, protein-packed dinners come together in 15 minutes or less in your skillet or microwave. Learn more here! >

The post 10 High-Protein Slow Cooker Dinner Recipes appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/high-protein-crockpot-recipes/

Don’t wait for New Year’s Day. The start of fall is the ideal time to embark on a crisp, cool journey to weight loss success.

Why? The unpredictability of summer barbecue fare is over, as are the splurges of summer vacation. It’s time to focus on yourself, your food choices and your health. We put together a list of reasons to embrace the bracing chill of fall as the start of your weight loss victory.

Here are six reasons why autumn is the best time to drop pounds:

1. Fall is all about routine.

The kids are back in school, which means getting back into a routine. Getting up for the bus, packing lunches, after-school activities and scheduled bedtimes.

This also makes fall a great time to create new routines and solidify new, healthy habits of your own. According to Jamesclear.com, one way to help cement these new routines is by doing something called “habit stacking,” where a new habit is paired with one you’re already doing. Doing so creates a cue to do a new, healthy task when you’re already doing a task that’s a habit.

If you already make the kids’ lunches each morning and you’re hoping to eat more non-starchy vegetables as part of a weight loss program, stack them! When you’re making the kids’ lunches, chop up one container of carrots, cucumbers or another veggie for yourself to eat later in the day. If you’re trying to drink more water and you already brush your teeth every morning, stack them! After you brush, drink an eight-ounce glass of water.

Weight loss success is all about finding routines that you can stick to. Fall is the ideal time to create and solidify those routines.

2. It’s not so blazingly hot!

According to the National Oceanic and Atmospheric Administration, July 2021 was the world’s hottest month ever recorded. So hot, in fact, that it was often unbearable to be outside exercising. Fall brings those mind-melting temperatures to a merciful end, meaning it’s a great time to enjoy the outdoors.

A morning walk in the newly-crisp air could help you control your appetite for the rest of the day. In a study published by the American Physiological Society, scientists found that those who did aerobic exercise had lower levels of ghrelin, a hormone that stimulates appetite. Getting in your steps at sunrise could give you this appetite-suppressing hormone advantage all day.

If you’re not a morning person, know that taking a walk doesn’t have to be at the crack of dawn. Making a habit of getting moving on weekend hikes, bike rides or just longer walks with the dog can help you feel healthier and add to your weight loss success. It’s finally cool enough outside to do so!

Autumn is also a great season to start in the gym because it isn’t as crowded as January. This will give you the space to get the weights and machines you need for your workout. Gyms often have sales and free training sessions as the leaves start to turn.

3. It’s the season of harvest.

Nutritious and fiber-rich favorites are in season, which can be great for your wallet and health. According to the United States Department of Agriculture (USDA), some of the delicious produce that is in-season during the fall includes:

• Fruit: Apples, cranberries and pears.
• Root Vegetables: Beets, carrots, sweet potatoes and radishes.
• Leafy greens: Broccoli, Brussels sprouts, kale and Swiss chard.
• Squash: Pumpkin, butternut and acorn.
• Other Vegetables: Cabbage, cauliflower, green beans, mushrooms, peas and onions.

Get creative with your favorite autumn produce and incorporate them throughout your weight loss menu. Add spices like cinnamon, nutmeg, rosemary or ginger to add some fall flavor. If you need inspiration, try our recipes for Maple Cinnamon Butternut Squash, Roasted Rosemary Beets and Carrots or Pumpkin Pie Applesauce!

4. It’s soup season!

Another reason to love the cooler temperature is heating up a bowl of hot, comforting soup. Whether it’s Nutrisystem’s fan-favorite Chicken Noodle Soup, Classic Pasta Fagioli or something homemade, warm dishes like these are perfect for fall. There are many soup recipes that are healthy and diet-friendly. It’s a versatile meal that you can make using your favorite ingredients. Have fun and experiment with different proteins, vegetables, grains and broths. Click the link below for some ideas!

5. Hearty desserts are on the menu.

Wait … what? Sure, fall is full of hearty favorites like apple pies and pumpkin spice everything. But how can hearty desserts help you lose weight?

When they’re Nutrisystem-approved, that’s how! Whether it’s Nutrisystem’s Carrot Cake Cupcake or one of these guilt-free versions of your fall favorites. > Having dessert on Nutrisystem isn’t about depriving yourself, it’s about learning how to enjoy your favorite foods (even sweets) with the right portions and ingredients. By enjoying these dishes in autumn, you’ll have tools and smart strategies to tackle your cravings without packing on pounds when all the holidays roll around.

6. New Year’s resolutions can be WAY more fun.

Since you’ll already be on a diet plan, you’ll be ready for the high-calorie temptations during the holiday season and celebrating weight loss success. You won’t have to resolve to “lose weight” when New Year’s Day rolls around. Instead, you’ll be able to make resolutions about what you’ll do now that you’re already closer to your goals.  Create resolutions like going on a vacation or road trip, rocking a killer new dress or fitness goals like running a half-marathon. This is a great time to plan new experiences and create memories. Make your New Year’s resolutions more fun by resolving to lose weight starting now!

The post 6 Reasons Fall is the Best Time for Weight Loss appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/fall-weight-loss/

Eating right (and exercising) is important, no matter your age. But as you get older, certain foods you choose can go a long a way to helping keep your skin youthful, mind sharp, and reduce your risk of age-related disease. Here are seven foods to help you age healthfully:

1. Berries

Whether you prefer them blue or black, sweet like a strawberry or tart as a raspberry, these beautiful fruit jewels are all bursting with a variety of antioxidants, vitamins, minerals and fiber, which can help reduce your risk of cancer and other chronic diseases.

Blueberries, for example, are rich in protective plant compounds that can help fight inflammation.¹ Raspberries and blackberries are packed with fiber, which can help with digestive health and may help lower your risk for heart disease and Type 2 diabetes.^1,2 And the darker the berry hue, the richer they are in flavonoids like anthocyanins that may help with memory—key to healthy aging.³

Add your favorite berries to yogurt or oatmeal, toss a handful into a smoothie or salad, or check out these tasty ways to enjoy strawberries and cook with blueberries! >

2. Salmon

It’s all about the omega-3s in this fatty fish. Research suggests consuming omega-3 fatty acids can help keep your heart and eyes healthy and may lower your risk of Alzheimer’s and certain cancers, letting you age healthfully. Other fatty fish include mackerel and tuna, as well as herring and sardines.^3,4

Need more reasons to eat salmon? Here are eight of them, plus four simple recipes to get more salmon into your diet! >

3. Spinach

Spinach is among the most nutrient-dense foods, meaning it delivers lots of vitamins and minerals for very few calories; it sets a strong foundation for your health both now and as you age.⁵ It’s loaded with vitamin A, which is important for normal vision and your immune system.^5,6 It’s also a good source of vitamins K, C and E, plus antioxidants that protect against cancer.⁵ Dark leafy greens may also help improve memory, according to the Academy of Nutrition and Dietetics.³

Enjoy your spinach in a salad or simply sautéed. You can also bake it into a hot spinach and artichoke dip or even work it into your morning flapjacks (!) with this spinach banana pancake recipe. >

4. Nuts

You’ve heard eating nuts is good for your heart, but did you realize how essential they are for healthy aging? Research suggests they may reduce bad cholesterol levels, inflammation connected to heart disease and the risk of developing blood clots, according to the Mayo Clinic.⁷ Walnuts may improve cognitive function, and growing research suggests that consuming nuts and seeds every day can lower your risk of diabetes and heart disease, and may also lengthen your life.^3,8

Here are 10 of the healthiest nuts to help you get these and other health benefits. Just don’t go too, well … nuts on nuts. They are high in calories, so limit your portions to two tablespoons per serving.

5. Avocado

You love it on toast—and your skin loves you for eating it. Studies suggest there’s a beneficial association between avocado consumption and skin health, and they contain a variety of nutrients that may prevent the negative effects of aging and help protect against UV damage.⁹ Avocados are also rich in potassium, which is especially important as you age: consuming adequate potassium and limiting sodium may lower your risk of high blood pressure.^9,2

Learn more about the health powers of avocados (and how to get that pit out) here! > And if you want to try an inspired twist on your avocado toast standard, check out these three recipes Nutrisystem customers are buzzing about. >

6. Red Bell Pepper

This brightly colored veggie is loaded with vitamin C—a nutrient your body needs to make collagen, which helps the healthy aging of your skin by maintaining its elasticity.^10,11 And research suggests a higher intake of vitamin C is associated with a lower likelihood of a wrinkled appearance and age-related skin dryness.^12,13 Vitamin C also acts as an antioxidant, protecting cells from damage and boosting the immune system.¹¹ Red peppers are also a good source of vitamin A, which helps the heart, lungs, kidneys and other organs work properly.^10,6

Want to grow your own peppers at home? Here’s how! >

7. Yogurt

It’s got the calcium your bones and teeth need.^2,14 It’s got the protein your muscles need. Some even have the probiotics that your gut and immune system need!¹⁴ There’s also research suggesting that yogurt is good for heart health, and eating it as part of a healthy diet can help prevent long-term weight gain.^14,15

Choose plain, nonfat or Greek-style yogurt and try one of these nine parfait recipes perfect for every palate! >

*Always speak with your doctor before starting a new diet or making any dietary changes.

Sources:

1. https://www.aicr.org/resources/blog/enjoy-the-health-benefits-of-berries/
2. https://www.eatright.org/health/wellness/healthy-aging/special-nutrient-needs-of-older-adults
3. https://www.eatright.org/health/wellness/healthy-aging/4-types-of-foods-to-support-memory
4. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
5. https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-2013/dark-green-leafy-vegetables/
6. https://ods.od.nih.gov/factsheets/VitaminA-Consumer/
7. https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/nuts/art-20046635
8. https://www.health.harvard.edu/nutrition/why-nutritionists-are-crazy-about-nuts
9. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3664913/
10. https://www.naturefresh.ca/bell-pepper-faqs-facts/
11. https://ods.od.nih.gov/factsheets/VitaminC-Consumer/
12. https://academic.oup.com/ajcn/article/86/4/1225/4649573
13. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/
14. https://health.clevelandclinic.org/is-yogurt-good-for-you/
15. https://www.hsph.harvard.edu/nutritionsource/food-features/yogurt

The post 7 Science-Backed Foods for Healthy Aging appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/science-backed-healthy-aging-foods/

Celebrate Labor Day and say farewell to summer with a fun backyard cookout! Keep things healthy and diet-friendly with this simple guide that’s packed with tips for grilling, cooking side dishes, playing fun games and whipping up Nutrisystem-approved drinks. Here are five fun ways to enjoy a backyard picnic and still lose weight:

1. Load some veggies on that grill.

Even veggie haters find grilled vegetables to be irresistible. That’s probably because this particular cooking method brings out their inherent sweetness. Slice up some onions, zucchini, eggplant, carrots and even cabbage “steaks,” then grill them up as a healthy side.

To keep your meal diet-friendly, load up half of your plate with veggies. Trending now: the carrot “hot dog.” Cook whole carrots on the grill and serve them on a whole wheat frankfurter bun with all the fixings. You can also use veggies in another way: in some grilled vegetable recipes, vegetables are layered between cubes of chicken, a firm fish like tuna or swordfish, shellfish such as shrimp or even lean beef. Vegetable kebabs can help you keep your meal balanced between higher calorie protein and lower calorie veggies with a fiber-friendly twist.

Check out these seven foods that taste better on the grill! >

2. Make sides that are the star of the meal.

Forget the mayonnaise-laden potato salad, pasta salad and coleslaw that crowd every summer picnic table across the land. They’re as ho-hum as they are fattening. Instead, focus on some of the farm fresh produce that’s readily available this time of year.

Consider replacing slaw with a Zesty Cucumber and Dill Salad that takes minutes to prepare and can sit in the fridge for hours, just getting more and more savory the longer it marinates! You also don’t have to nix slaw completely from the menu—just liven up a cabbage-carrot mix with a dressing of low-sodium soy sauce, rice vinegar and peanut butter. This Spicy Peanut Slaw recipe supplies one PowerFuel and two Vegetables to your daily count.

Love pasta salad? Broccoli, bell pepper strips and cherry tomatoes turn a simple Creamy Pasta Salad (mixed with nonfat Greek yogurt instead of mayonnaise) into a work of art. Plus, it clocks in at only 228 calories per serving, even with the chopped turkey bacon added for crunch and protein. One serving counts as one SmartCarb, one PowerFuel and one Vegetable. Click here for the recipe! >

You also don’t have to banish potato salad if you make it the Nutrisystem way, using reduced fat mayo, nonfat Greek yogurt or even a piquant vinaigrette. Think outside the summer picnic basket too: Eliminate half of the potatoes from the recipe and mix in turnips, cauliflower or parsnips. Add fun and flavorful ingredients like dill, green onions, chives or capers. Then throw in some of your favorite vegetables, like fresh peas, bell peppers or radishes for a flavorful bite. Make a healthier potato salad for your summer picnic with these five tips. > 

3. Add Nutrisystem foods to the mix.

How good would your Nutrisystem Classic Hamburger or Grilled Chicken Sandwich taste if you made it on the grill? Yes. THAT good. End your picnic meal with a Nutrisystem Ice Cream Sandwich or, as just about everyone does, with s’mores. Well, with our own S’mores Pie made with a graham cracker crust, ooey gooey marshmallow and real melted chocolate tucked inside. Mmmmm—and it’s only 140 calories!

4. Plan active backyard fun and games.

Exercise off any excess calories from your summer picnic by planning outdoor activities for young and old. If you have enough yard, set up a volleyball or badminton net. Kids aren’t the only ones who can enjoy backyard games like tag, freeze tag or dodge ball, particularly if you incorporate water balloons into the fun. You can even do a riff on the egg-and-spoon relay race with filled water balloons and a wooden spoon. Throw Frisbees back and forth or set up a game of cornhole or horseshoes. Organize a post-picnic walk around the neighborhood or a nearby park.

5. Hydrate wisely.

While you can always turn to light beer and wine coolers to save some calories, don’t forget that studies have shown that alcohol can stimulate the appetite center of your brain and make you eat more, says the United Kingdom National Health Service.

Both wine and beer come in non-alcoholic versions. You can also whip up some delicious and satisfying “mocktails” that will wow your guests. Try a non-alcoholic Strawberry Daiquiri that combines fresh and frozen strawberries with water and lime juice in the blender. It’s only 55 calories per serving and counts as one SmartCarb on Nutrisystem. Find this mouthwatering non-alcoholic drink recipe and four more mocktails right here! >

Avoiding alcohol at your backyard picnic can help you avoid unnecessary calories. However, you can still enjoy alcohol in moderation on your Nutrisystem program. If you’d like to have a drink, check out this article on 10 Low Calorie Beers That Actually Taste Good! > You can also brush up on your Nutrisystem knowledge and learn more about alcohol on our program right here. >

Be sure to explore The Leaf for more tips to enjoy this summer season with family and friends, including expert fitness and nutrition tips as well as delicious seasonal recipes for your weight loss journey!

The post 5 Tips to Plan a Diet-Friendly Backyard Picnic appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/picnic-tips-diet-friendly-summer/