Weight Loss Recipes

With the springtime warmer weather—and summer just on the horizon—you might be thinking about spending more time outdoors. With that in mind, you may be even more motivated to stick to your healthy eating plans.

But what about all of the delightful light and airy springtime desserts out there? You might feel frustrated by having to forgo some of the delicious treats that pop up at this time of year. Though many of these traditional spring dessert recipes tend to feature spring fruits, you know that they’re also packed with lots of sugar.

But at Nutrisystem, we never want you to feel deprived of fresh and healthy desserts. That’s why we’ve rounded up a list of 22 healthy spring dessert recipes that are lightened-up versions of some of your favorite treats. You can enjoy any of these to the fullest with zero guilt!

1. Lightened-Up Lemon Blueberry Tart >

Fruit tarts are typically as beautiful as they are delicious. This particular recipe does not disappoint on either accord! Plus, it’s lightened up, making it a diet-friendly choice. It starts off on the right foot using whole wheat pastry flour which adds a nutrition factor that traditional white flour simply cannot. It also uses a whole cup of antioxidant-packed blueberries for some serious nutrient power. While you won’t feel deprived of the delicious taste, a slice only has a mere 161 calories per serving. Click here for the full recipe! >

2. Strawberry Lemon Icebox Cake >

Traditional icebox cakes are those with only a few simple ingredients and no baking involved. While they typically use full-fat whipped cream, our lightened-up version swaps in healthier, nonfat plain Greek yogurt. You still get the luscious texture and creaminess but without all the added fat and calories. Add in some layers of low-fat graham crackers and some fresh sliced strawberries and you’ve got a truly delicious spring dessert that won’t derail your healthy eating plans. Click here for the full recipe! >

3. Healthier Raspberry Lemon Scones >

If enjoying a fresh scone—perhaps with a cup of coffee—is an indulgent treat for you, then you’re going to love our healthier version. Using whole wheat pastry flour, a low-calorie sugar, skim milk and some coconut oil, this scone dough is off to a healthy start. The sweet and tart pairing of lemon with raspberries also creates a winning flavor combination. They are perfect for Easter brunch or as an after dinner treat. Click here for the full recipe! >

4. Matcha Blueberry Muffins >

Matcha, which is a special form of green tea made from finely powdered dried tea leaves, is said to be high in antioxidants with numerous health benefits. In this blueberry muffin recipe, matcha not only adds a delightful green hue but also nutritional goodness. They’re wholesome, delicious and will satisfy your sweet tooth, too. Click here for the full recipe! >

5. Lightened-Up Lemon Bars >

What sounds more springtime, light and airy than lemon bars? The problem with traditional bar or cookie-type desserts is that they’re usually loaded with sugar. Not our version! These truly lightened-up bars get their sweetness from applesauce and a low-calorie sugar—plus they go light on the butter. As a result, the zest and natural deliciousness of the lemons really shines through in this citrusy delight. Click here for the full recipe! >

6. Must-Try Strawberry Pie >

There’s no question that springtime brings all of the fruit pies and baked goods out—particularly strawberries, which are in-season in the spring. Unfortunately, these recipes are often loaded with sugar, taking away from the natural health power of the antioxidant-rich berries. Our version keeps things light and healthy. With a simple graham cracker crust, the strawberries themselves really take the spotlight—as they should! A delicious slice of this spring pie is a mere 132 calories. Click here for the full recipe! >

7. Homemade Carrot Cake >

With a vegetable in its name, carrot cake sounds like a healthy treat. However, most carrot cakes are loaded up with unhealthy ingredients. Our carrot cake recipe uses healthful ingredients like nonfat plain Greek yogurt, applesauce, coconut oil and whole wheat pastry flour. Plus, the frosting is lightened-up, too. Instead of full-fat cream cheese, our version swamps in part-skim ricotta plus some nonfat plain Greek yogurt for a light-but-still-delightful topping. Click here for the full recipe! >

8. Skinny Strawberry Rhubarb Crumble >

Nothing screams spring like rhubarb—a famously tart vegetable (yes, it’s a veggie!) that pops up early in the season and is often used in pies and jams. Its tart flavor is known to pair well with super sweet strawberries—and both are used in this delicious crumble. It’s indulgent and will fully satisfy your sweet tooth while only clocking in at a mere 185 calories per serving. Click here for the full recipe! >

9. Raspberry Chickpea Blondies >

Chickpeas in a dessert? You heard it right! When blended up in a food processor, chickpeas can create the perfect creamy base for these dessert bars which combine the gooey-ness of brownies with the consistency of a fresh-based cookie. Packed with antioxidant-rich raspberries and protein-packed nut butter, this is a spring dessert with lots of surprising flavor combinations that just work. They’re sure to become a go-to favorite. Click here for the full recipe! >

10. Strawberry Lemon Mousse Cups >

Though they sound decadent and indulgent, these light and airy strawberry lemon mousse cups have the fluffy consistency that you love about mousse—but in a totally diet-friendly recipe. By combining a can of lite coconut cream with plain nonfat Greek yogurt, a lemon, stevia and strawberries, you can get in your sweet fix with a mere 95 calories. Click here for the full recipe! >

11. Strawberry Oatmeal Cookies >

If cookies are your go-to dessert, you’ll definitely want to whip up a batch of these! They use healthful ingredients like oats, fresh strawberries, Greek yogurt and applesauce to create a sweet treat that’s good for you, too. It’s a spring dessert recipe that you can enjoy with zero guilt at just 78 calories for a serving of two cookies! Click here for the full recipe! >

12. Blackberry Peach Upside Down Muffin Cakes >

Peaches and blackberries are the star of these fruit-based muffin cakes!  Like a traditional upside down cake, the fruit is baked on the bottom—but the cakes are served “flipped” so that the bottom is on top. At just 153 calories for two muffins, they make a great snack that will also satisfy your craving for something sweet. Click here for the full recipe! >

13. Instant Pot Key Lime Cheesecake >

Did you know that you can use your Instant Pot to make desserts? This delicious key lime cheesecake uses six simple ingredients plus your Instant Pot (instead of the oven) for cooking! You’ll be able to enjoy the indulgent texture and taste of cheesecake but in a low-calorie version. Click here for the full recipe! >

14. Mini No-Bake Lemon Coconut Cheesecake Bites >

When it comes to simple, nothing quite beats “no-bake” desserts. With this recipe, you can whip up some delicious cheesecake bites with some simple mixing and freezing! The freezer will “set” the bites, which use healthy substitutes to traditional full-fat ingredients. With low-fat cream cheese, nonfat plain Greek yogurt, medjool dates and raw almonds, these bites are packed with goodness. Click here for the full recipe! >

15. Mixed Triple Berry Scones >

Spring calls for pretty pastries and satisfying sweets! These berry scones are perfectly portioned and packed with berrylicious flavor. Featuring a whole wheat base, a medley of your favorite mixed berries and a sprinkle of coconut sugar, this healthy spring scone recipe provides the crumbly texture and light sweetness of scones that you know and love. Click here for the full recipe! >

16. 23-Calorie Almond Meringue Cookies >

Delicious, dainty and diet-friendly, these little meringue cookie bites are the perfect dessert for your spring menu. They might look (and taste) like they’re straight from the local bakery but are actually quite simple to make. Serve them up on a colorful plate with fresh berries for a spring-inspired presentation. Click here for the full recipe! >

17. 5-Ingredient Flourless Chocolate Raspberry Cake >

Who says you need flour to bake a moist, fluffy and delicious cake? Our recipe for Flourless Chocolate Raspberry Cake proves that you can create an impressive spring dessert with just five ingredients. Nutrisystem NutriChocolaty Wafers give this cake big chocolate flavor while keeping them diet-friendly. Click here for the full recipe! >

18. Raspberry Chocolate Mousse Pie >

Enjoy an elegant chocolate dessert that’s filled with fresh, fruity flavor. This simple Raspberry Chocolate Mousse Pie is a rich and decadent treat that’s perfect for any special occasion. Top it with some low-fat whipped topping and sliced berries for a beautiful presentation. Click here for the full recipe! >

19. Blueberry Crumble >

This berrylicious pie might look like a gourmet dessert from your local bakery. However, it’s actually super simple to make! The secret ingredient is chia seeds, which provides extra fiber while creating a jelly-liked texture. This beautiful blueberry baked good is essentially to spring and summer dessert menu. Click here for the full recipe! >

20. No-Bake Skinny Mint Chocolate Brownie Bites >

These delicious Skinny Mint Chocolate Brownie Bites make some simple ingredient swaps to create a Nutrisystem-approved treat. Say goodbye to sugar-filled candy! These little mint and chocolate bites feature a wholesome crust and a creamy mint filling made from avocado, nonfat Greek yogurt, coconut oil, honey and mint extract. They are perfect for your spring celebrations (Hello, St. Paddy’s Day!). Click here for the full recipe! >

21. Air Fryer Raspberry Crisp >

Satisfy your homemade pie cravings without mixing, kneading or rolling any dough! Crisps and crumbles are ideal for all of the lazy cooks out there because they eliminate the most complicated step: pie dough. This easy raspberry spring dessert is made even easier with everyone’s favorite countertop appliance: the air fryer. Click here for the full recipe! >

22. Carrot Soufflé Cups >

Enjoy the flavors of carrot cake in a perfectly portioned muffin cup. This easy recipe is made with whole wheat flour, stevia and fresh-cut, nutrient-dense carrots. Feel free to add some raisins for even more sweet flavor. They are delicious with a cup of hot tea and could easily double as breakfast or brunch. Click here for the full recipe! >

The post 22 Easy and Healthy Spring Dessert Recipes appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/easy-and-healthy-spring-dessert-recipes/

With your Nutrisystem weight loss plan, you are already on the path to a healthier and happier you. The next step is to turn up your daily activity level, which will keep your metabolism burning off excess pounds all day long. Good news: the simplest activity—walking—is all you need to tone your muscles, shed extra inches from your waistline and speed up progress towards your weight loss diet goal. To help you celebrate National Walking Day and inspire you to keep on walking, we’ve compiled this list of smart reasons to take a walk on this special day.

The American Heart Association’s National Walking Day is the perfect time to kickstart your spring fitness routine. Taking place on the first Wednesday of every April, this essential day brings awareness to the importance of physical activity in all of our lives. So, grab your favorite pair of walking shoes and head outside to gain the many benefits of taking a leisurely stroll.

Before you get to stepping, making sure to download the NuMi app so that you can keep track of your daily exercise! Easily connect your Fitbit device and Apple Step Tracking and make logging your activity a breeze. You can also manually log activities like walking and include details like distance, duration, speed and number of calories burned. Never forget to exercise again by setting up handy personal reminders for activity, water, snacks and more. NuMi is the ultimate weight loss sidekick and will help you reach your health and fitness goals.

Here are eight reasons why you should take a walk on National Walking Day:

1. Visible Results

Walking has the ability to make your healthy diet plan even more effective. In a 12-week study, published in the International Journal of Obesity, a group of overweight individuals followed a diet plan and walked five times per week. Researchers found that those who walked experienced significantly greater improvements in their waist circumference compared to a similar group that followed the diet alone.

2. Steady Burn

You might not think of plain old walking as a good exercise. However, a 150-pound person strolling at an average speed burns almost 100 calories per mile, says The Journal of Strength and Conditioning Research. Want to burn even more and have some extra weight loss motivation? Walk uphill, which requires more energy, stokes your metabolism and uses up more calories.

3. Take 10

Nutrisystem weight loss experts recommend that you get at least 30 minutes of daily physical activity. Don’t have time in your busy schedule for 30 minutes of exercise? No worries! With the My Daily 3 activity plan, you’ll find that three 10-minute walks each day—whenever is convenient for you—adds up to the same benefits as one 30-minute session. To boost your burn, combine your walk with one of these simple 10-minute workouts! >

4. No Pain, All Gain

Jumping into a difficult full body workout routine when you’ve been inactive can lead to sore muscles and even injury. Your body is already well-adapted to walking, so you can gradually increase the distance and time without feeling too beat to do it again the next day. This low-impact activity is great way to stay active without the high risk of getting hurt or sore. However, always speak to your doctor before starting a fitness routine to ensure it is safe for you.

5. Cost-Free

You can forget about costly gym membership fees or buying expensive fitness clothing and gear. If you have a pair of supportive shoes and a safe place to take a stroll, you have everything you need to include a calorie-burning walk in your daily weight loss diet routine. If it’s nice out, head to a local park or walking trail. If the weather isn’t agreeing with your walking plans, take a trip to the mall and walk indoors safely without the elements.

6. Good for Your Heart

According to Harvard Health, several reliable studies show that walking regularly decreases the risk of “cardiovascular events” by 31 percent and the risk of dying by 32 percent in both men and women. They explain that these benefits were even seen at shorter distances of 5.5 miles per week and at “casual” paces of just two miles per hour. So, don’t be afraid to walk at your own pace and enjoy a workout that is comfortable for you.

Check out these seven delicious foods for a healthier heart! >

7. Prevents Diabetes

Walking after eating a meal for just 15 minutes significantly improved the blood sugar levels of people at risk for diabetes, according research by the American Diabetes Association that was published in Diabetes Care. The study showed that the benefits of a post-meal walk lasted all day for the participants. Pair your walking with some of these delicious and beneficial foods for diabetes and take your health and well-being to new heights.

8. Daily Dose of D

Vitamin D deficiency is common among people who are overweight. A study, published in the International Journal of Preventative Medicine, found that taking vitamin D supplements made a significant difference in reducing the subjects’ weight, body mass index (BMI) and waist circumference. Your body naturally produces vitamin D when you are exposed to sunlight. Taking a walk outside in the sunshine also ensures that you have a healthy supply of vitamin D.

Not sure if you’re getting enough vitamin D? Click here for seven common signs of a D deficiency >

Looking for more low impact exercises to incorporate into your fitness routine? Click here for seven of our favorites! >

The post Walking for Weight Loss: The Benefits of Taking a Walk on National Walking Day appeared first on The Leaf.

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

Spring is the season of renewal. You can see it outside in the fresh leaves on the trees and the flowers in bloom. Now is the perfect time for you to get back to feeling well and enjoying your life.

With so much going on in the world, we’ve all been struggling with disruptions and distractions. That can make it extra hard for us to take care of our physical, mental and emotional health.

No matter what you’ve been going through, you can hit the reset button this spring and get back on track to feeling and looking your best. Here are a few hints to help you get started.

Do one thing.

You can’t fix everything that’s troubling you instantly. But you can take a step in the right direction by choosing one small thing that you can manage and begin doing it.

You don’t need to make a big commitment. Go with simple choices, such as walking your dog outdoors for at least 10 minutes on nice spring days or trying a new healthy recipe every week.

Another easy first step? Sign up for a Nutrisystem weight loss plan. >

Get energized.

Dark, dreary winter days can make us feel like hibernating, or at least sitting on the couch and resting. If you’ve spent the last few months laying low, now’s the time to get active again.

Build 30 minutes of daily activity into your life. If you can’t do it all at once, try 10 minutes of exercise three times throughout the day. While exercise may tire you out at first, within a couple of weeks, you’ll actually become more energetic as you build up your stamina.

Be sure you have the fuel you need by eating regular portions of lean protein such as chicken breast, fish or eggs. You can learn all about those PowerFuels here! >

Refresh your routine.

Habits are behaviors we do without thinking about them. If you’ve fallen into bad habits—skipping breakfast, for example—spring is a great time to refresh your daily routine.

According to research, published in Frontiers in Psychology, “habit formation increased substantially over the course of three months, especially for participants who consistently performed the desired behavior during this time. ”

Look at the habits that are keeping you from feeling your best and try to turn them into new, good habits. For example, if your mornings are too hectic to make a meal, prepare “overnight” oatmeal recipes before you go to bed. Sticking to these new actions throughout the spring season (about three months) can increase the likelihood of them turning into a long-term. natural habit. Consistency is key!

Sleep well.

More activity helps you get back on track in spring, but so does better rest. Sleeping for the recommended seven to eight hours a night improves your overall health and supports your weight loss goals.

To get better sleep, skip scrolling through social media one hour before you turn the lights out. Reacting to the posts stimulates your brain when you want it to quiet down. What’s more, the light from your phone or tablet suppresses your body’s production of melatonin, a hormone that controls your body’s sleep cycles.

When you don’t get enough sleep, you are more likely to choose unhealthy foods and to overeat in general. Learn more about the sleep-weight loss connection here! >

Invest in your health.

You may have heard a healthy lifestyle takes a lot of money. Investing in your health actually saves you because being overweight increases your healthcare costs, makes you more likely to miss work because of illness, and bulks up your grocery expenses with low-quality food.

A Nutrisystem weight loss plan brings you meals and snacks that are nourishing and filling in just the right portions. That means you get just what you need and there’s no wasted food. You can also keep within your grocery budget by shopping for fresh fruits and vegetables that are in season (you have so many choices in spring!). Be sure to also check out our suggestions for buying low-cost PowerFuels and SmartCarbs.

Making time.

For so many people, time is the most precious of resources. Taking care of your health can go on the back burner when daily life is always hectic.

A Nutrisystem weight loss plan can be your solution. You get meals delivered to your door so you cut down on time spent shopping for food. Your meals and snacks are ready to eat in minutes, so you don’t have to spend hours in the kitchen preparing healthy food you’ll love eating.

With all of that extra time, you can get active or treat yourself to some well-earned rest. Craving calm? Here are five spring-inspired self-care activities to try during that extra time! >

Take back control.

Life brings you plenty to be concerned about. You can stop worrying about your weight just by signing up for Nutrisystem.

Simply choose the foods that you like from a menu full of tempting meals and snacks. You don’t have to count “points” or cook every single meal. Nutrisystem meets you where you are with plans that are easy to follow. You can begin to see results in as little as your first week. Now you’re headed toward becoming the best you can be!

Ready for a spring reset? Get started with a Nutrisystem plan today! >

The post Life Taking a Detour? How to Hit The Reset Button This Spring appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/spring-reset/

When good food and great people come together, memorable moments tend to happen. Hosting a dinner party can be stressful, especially when you’re trying to lose weight yourself. We put together this list of ideas to help you create a great night for your guests that’s good for you, too.

1. Choose your vibe.

Set up your party for fun by planning it with a theme in mind. The theme can be subtle and known only to you, but it will help guide decisions about the kinds of food you have and how you serve it. The best themes are clear and simple, like casual elegance, fiesta night, bohemian, vintage or beach party. You can even make your theme based on the season, such as spring or fall.

2. Guest check.

So many people today have special food preferences and concerns. Before you plan the menu for your dinner party, send out a message asking your guests to let you know if they have allergies or intolerance to certain ingredients, if they are vegan, or have faith-based dietary guidelines. You don’t want to find out on the night of your party!

3. Signature drink.

Many hosts like to offer a pre-made cocktail along with the usual wine and beer. We like to mix up mocktails, such as Must-Have Mojitos, Skinny White Sangria or Sparkling Pomegranate Punch. They can be served with or without alcohol so everyone can choose for themselves. If you’re on Nutrisystem, you can enjoy one alcoholic drink at a dinner party.

4. Mediterranean style.

A “mezze” platter is an easy, sophisticated and healthy appetizer to serve or bring along when you’re a guest. This “grazing board” includes pita bread, hummus and other dips, cheeses, olives, nuts, and fresh or dried fruit. The ingredients are arranged on a platter or cutting board, so each guest can take what they like. You can balance your plate with PowerFuels, such as cheese, nuts or olives, and SmartCarbs like whole grain crackers and fruit. Charcuterie boards are also a great idea for your healthy dinner party.

5. Build it yourself.

A customizable entrée can be a simple solution to pleasing lots of different palates. It also lets you stick to your healthy diet! Set up a baked potato bar with all the fixings, including light sour cream, low-fat cheese, turkey bacon bits, chopped chives and balsamic vinegar. Tacos, fajitas and salads are also easy to turn into a DIY bar, making them great options for diverse tastes.

6. Prep and freeze.

Make the day of the dinner party easier for yourself by cooking some of the dishes in advance and freezing them. Our Twice Baked Cauliflower Casserole is an indulgent yet healthy side that can be reheated while you mingle.

7. Stop the pick.

Sampling food before serving it is always a good idea but beware of munching all day as you cook. It’s easy to eat a whole meal’s worth of calories while picking from each dish as you’re preparing it.

8. Set up to clean up.

Your after-party will be much easier if you think beforehand about cleaning up. Make trash cans accessible to guests. Decide where you want dirty dishes and let guests know with a simple sign. Plan for guests who offer to help with clearly defined tasks that help you.

9. Distribute leftovers.

Avoid the temptation of eating party food for several days by offering leftovers to guests. Be prepared with disposable containers so you can pack them up and hand them off easily.

10. Plan for fun.

If your guests all know each other, chances are the conversation will flow naturally. But if you have people meeting for the first time, think of a couple simple games and conversation starters to get the evening flowing. “Two Truths and One Lie” is a fun way to learn about people—it can even be revealing about those you already know. A guest will share three facts about themselves, but one of them isn’t true. Take turns guessing which is the falsehood. Ask everyone to talk about their first job. Binge-worthy movies and TV shows, favorite music and best trips are other good, non-controversial topics. The connections made with other people are the real nourishment we all get from dinner parties.

The post 10 Healthy Dinner Party Ideas and Tips appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/healthy-dinner-party-ideas/