Weight Loss Recipes

Oatmeal is a simple but powerful food that can set you up for a day of healthy eating. It’s loaded with two kinds of fiber, so it keeps you feeling full for longer. Oatmeal provides you with essential vitamins and minerals including phosphorus, B-vitamins, magnesium and zinc. You can learn all about the benefits of eating oatmeal in our Food Facts story.

As good as oatmeal is for our healthy diets, on its own, it’s a little plain for our taste buds. Many instant oatmeal varieties from the grocery store come in tempting flavors, but they’re often high in added sugar and other ingredients that you want to avoid. Instead, you can turn ordinary oats into a flavor sensation with ingredients that amp up the taste without adding empty calories.

(Pro Tip: Looking for the convenience of instant oatmeal? The Nutrisystem breakfast menu provides you with perfectly portioned, delicious oatmeal options that fit into your weight loss plan!)

Now here’s the best part: you can have exciting oatmeal combos ready to eat when you wake up. With these overnight oatmeal recipes, the slow work of turning the grains tender and tasty happens while you sleep.

We gathered seven simple but delicious easy overnight oats recipes that you can make to kickstart your day—while you’re still in bed! All you need are your ingredients and a simple jar with a lid. You can enjoy any of these oatmeal combos cold right out of the refrigerator or you can gently warm them in the microwave.

1. Superfood Overnight Oats

When you need to fuel up for a busy day, try this recipe, which features two extra-nutritious ingredients. First, there are hemp seeds. They’re rich in protein and omega-3 fatty acids, which promote heart health and proper brain function. We also include maca powder, a superfood with a nutty, slightly butterscotchy taste that’s believed to naturally boost your energy. Add cinnamon for a little zing , some berries for sweetness and you’ve got a breakfast that will turbocharge your morning.

Get the Superfood Overnight Oats recipe.

2. Mocha Coffee Overnight Oatmeal

Love the flavor of coffee and chocolate? Then this mocha-flavored morning meal may seem like dessert to you. It starts with high-protein Greek yogurt, which gives the oatmeal a creamy, smooth texture. Add freshly brewed coffee, unsweetened cocoa powder and chocolate chips for that bitter-sweet contrast, plus a scattering of slivered almonds for a bit of crunch. It’s your cup of joe and breakfast all in one jar!

Get the Mocha Coffee Overnight Oatmeal recipe.

3. Banana Nut Overnight Oatmeal

Bananas make almost any breakfast better. They’re sweet, high in fiber and perfectly soft. For this oatmeal combo, we soak the oats in almond milk and add sugar-free maple syrup plus vanilla for more sweetness. Crushed walnuts give you something to bite and your breakfast is ready.

Get the Banana Nut Overnight Oats recipe.

4. Carrot Cake Overnight Oats Parfait

Parfait is a fancy word for layers of delicious ingredients. Oatmeal and almond milk mixed with sweet, shredded carrots and a sprinkle of cinnamon make the tasty base of these overnight oats. On top of that comes a dollop of creamy Greek yogurt blended with honey and walnuts. Each spoonful treats you to a delightful variety of tastes and textures that will remind you of a satisfying slice of carrot cake.

Get the Carrot Cake Overnight Oats recipe.

5. Berry Cheesecake Protein Overnight Oats

Here’s another cake-inspired breakfast! Nonfat milk and cream cheese create this decadent, pudding like oatmeal recipe that features fresh berries (pick your favorite!) and chia seeds. We also pump up the protein and sweetness with a scoop of Vanilla Nutrisystem Shake Mix. It’s filling, flavorful and fabulous!

Get the Berry Cheesecake Protein Overnight Oats recipe.

6. Strawberry Fields Overnight Oatmeal

Strawberries are so naturally sweet and juicy that they’re irresistible on their own. Add them to your overnight oatmeal and you get a dose of vitamin C to power up your immune system and extra fiber, too. Skim milk and Greek yogurt give you protein for energy and tenderize the whole grain oats. Stir in a sugar-free strawberry jam to infuse the whole meal with fruity flavor and top with chopped strawberries to complete your new morning favorite.

Get the Strawberry Fields Overnight Oatmeal recipe.

7. Blueberry Peach Pie Protein Overnight Oats

Peach pie for breakfast? Yes, please! The flavors of this classic dessert are at the center of this easy morning meal, which features fresh peaches and blueberries, vanilla, cinnamon and a pinch of ground ginger. It’s even got some protein from a scoop of Vanilla Nutrisystem Shake Mix. Meal prep while you sleep with this tasty treat, which is one of our favorite easy overnight oats recipes.

Get the Blueberry Peach Pie Protein Overnight Oats recipe.

The post Meal Prep While You Sleep! 7 Easy Overnight Oats Recipes appeared first on The Leaf.

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

Water is required by each cell of your body in order to function normally and help you become the “healthiest you.” While your body will also obtain water from other fluids you drink, water is far-and-away the best choice.

Water has so many benefits from increasing energy and relieving fatigue to boosting your immune system and of course, also promoting weight loss. One way that water helps with your weight loss journey is by fueling your workouts. If you’re dehydrated, your workouts will not be as effective. But water also helps you feel full and potentially eat less. Sometimes a glass of water is enough to curb what you thought was hunger!

On Nutrisystem, you should aim to drink at least 64 oz. (8 cups) of water or other calorie-free drinks each day to maintain optimal hydration levels. If you enable NuMi SmartAdapt®, you will be provided a personalized daily water goal that is based on your body weight. If needed, it’s OK to start with 64 oz. and gradually increase your intake over time to hit your personalized water goal. Zero-calorie beverages (such as black coffee, tea or seltzer) can also contribute to your daily fluid intake.

While you probably already knew the importance of water, you still might struggle with fitting in all that extra hydration. Sometimes it’s even just a matter of getting so busy that you forget to keep up with drinking. We know you’ve heard a lot of tips before, but we did some research and have come up with 10 more water-drinking-hacks that you can add to your arsenal. Try these easy ways to drink more water:

1. Set an Alarm

If you’re like most people you probably always have your phone on you. Well now you can use that alarm for more than your early morning wake-up call. Set an alarm to go off every hour to remind you to drink up. It’s so easy to get caught up with what you’re doing and fail to drink as much as you should but this will help provide an easy reminder.

2. Band It

If you’re more of a visual person, this hack is for you. Start your day with at least eight rubber bands around your wrist. Each time you drink about a cup of water, remove one rubber band. Make sure you’ve removed them all by the end of the day and you’ll know you fit in your eight (or more) cups that day.

3. Hashmark your Bottle

Another visual reminder, by using a permanent marker to add hashmarks to your water bottle, you can know exactly where you stand with water consumption for the day. Next to each hashmark write a time which corresponds with the time you plan to drink up. When the clock strikes that time, drink until you’ve hit the next hashmark.

4. Buy a Water Bottle You Love

It sounds silly but investing in a bottle that you really love just may help you drink more. There are a lot of bottles on the market. In fact, if you’re not much of a DIY type of person, they even sell water bottles that are already hash marked (per the suggestion above). There are water bottles that allow you to easily infuse fruit and others that advertise keeping your drink cold all day long. Or you could even just buy a cup with a straw that has a favorite saying or character on it. Something as simple as a cup you love just may be the motivation you need.

5. Set a Rule

Another way to remind yourself is to set a rule based around a regular occurrence. For instance, you could decide that every time you go to the bathroom you have to drink one more cup of water. If you have another ongoing occurrence throughout the day, you can set your cup drinking to that. It just serves as an easy reminder to tie it to something you’re already regularly doing.

6. Eat Your Water

There’s no rule that says you must drink all your water. If you really struggle with water consumption try adding more water-packed foods to your day such as watermelon, cantaloupe or cucumber. This will help boost your intake even if you’re struggling with drinking it all down.

7. Switch your Brand

You’ve probably already heard the tip about adding flavor to your water to make it tastier but maybe just switching your brand could make a difference. Or maybe you prefer mineral water. If you’re currently drinking unfiltered water, invest in a filter and see if that makes it more appealing. If you make your water more enjoyable, you’ll likely drink more of it.

8. Add a Straw

Some people find that drinking from a straw is easier. It’s a simple switch but might be worth trying if it will help you drink more water. Whether you drink from a straw or not, sipping water—as opposed to gulping it down—is always much more pleasant so focus on taking it slow and you just may find you can fit more in.

9. Start Early

If you’re like a lot of people you might kick off your morning with a glass of juice or a cup of coffee. Why not try drinking a glass of water before anything else? One of the biggest issues with fitting in eight cups a day is that most people don’t start their water consumption until late morning as they’re typically drinking something else first. But if you make water your first drink of the day you’re setting yourself up for success. In fact, you might even find you don’t need that glass of juice now that you’re fully hydrated on healthy H20.

10. Add Ice

Again, simple but effective. Adding ice may make your water more appealing—particularly on a hot day or after a work-out. You can even take it a step further and use ice as the way to add flavor to your drink. Freeze ice cube trays full of fruits or herbs and plunk them in your drink for both a boost of flavor and a temperature cool down.

The post 10 Simple Hacks to Help You Drink More Water appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/drink-more-water/

You’re probably thinking, “Great, just what I need when I’m trying to lose weight, an irresistible calorie-and-fat-laden dip for calorie-and-fat-laden (and can’t stop at one) chips.” But you don’t have to despair over holiday appetizers when you have these guilt-free and healthy dip recipes!

We’re serving up 20 healthy dip recipes that are perfect for snacking and celebrating this holiday season. These healthy appetizer dips will calm all your fears. They’re all tasty but they’re totally diet-friendly. (A couple are even meant for dessert dipping!) Plus, they can help you eat more veggies.

1. Everything Bagel Dip >

The secret to making low-cal delish is to spice it up. This dip has it all! Mix a tablespoon of “everything bagel” seasoning into a mixture of nonfat plain Greek yogurt (loads of filling protein), low-fat cream cheese and some spicy Dijon mustard to create this simple snack. Then bring on the sliced veggies and whole grain crackers! Two tablespoons equals one serving and clocks in at only 32 calories.

2. 4-Ingredient Avocado Chickpea Dip >

This simple dip is not only Nutrisystem-approved, but it was also developed by a Nutrisystem member! All you need is a food processor, one can of chickpeas, one avocado, a tablespoon of finely chopped cilantro, salt and pepper. Use it as a dip or spread it on whole wheat bread for diet-friendly avocado toast.

3. Mexican Street Corn Dip Recipe >

Do yourself a favor: Don’t save this one for Cinco de Mayo. Corn is available year-round so make it for any special event! It is the perfect family snack for watching football. You char two cups of corn in a skillet (or on a grill, also year-round now) and combine with jalapeno, cilantro, chopped red onion, diced avocado and crumbled cotija or feta cheese. Serve with a dressing made from lime juice, minced garlic, lime juice and black pepper. Scoop it with veggies or whole grain chips or use it to top tacos.

4. Buffalo Blue Cheese Dip >

This recipe makes dip for a crowd! With a few smart swaps, it becomes one of our favorite healthy dip recipes. Plus, it’s easy to make! Start with a cup of nonfat Greek yogurt, add some blue cheese crumbles, thinly sliced scallions, fresh chopped parsley and buffalo hot sauce. Serve with celery and carrot sticks. The recipe makes 10 servings at 24 calories each.

5. Skinny Chili Cheese Dip >

Made with lean ground turkey, a can of refried beans and fire-roasted diced green chilis right in your slow cooker, this dip is easy and filling. Spiced with chili powder, cumin, paprika and topped with low-fat cheddar, it’s as good as any Mexican dip you ever had but you won’t pay the same price when you weigh yourself. The recipe makes eight 221-calorie servings. Serve with Nutrisystem-approved chips, like our recipe for Air Fryer Tortilla Chips. Find that recipe here! >

6. Powerhouse Pumpkin Hummus >

Pumpkin is more than just pie and Halloween decor. It’s actually an edible squash and like other squashes, is high in vitamin A. In your supermarket, they’re sold as cooking pumpkins and they make the base of this interesting hummus that combines pumpkin cubes, garlic, salt and cumin which is roasted in the oven until golden. Blend with a little lemon juice and water until the mix is hummus consistency.

7. Black Bean Brownie Dessert Dip >

We had to include this sweet treat in this list of healthy dip recipes! Hold the veggies and bring out the strawberries or graham crackers! Even though a there’s a can of black beans in this dip recipe, which serves 18, it’s made sweet by the addition of medjool dates, Dutch processed cocoa powder, cashew butter and a smidge of maple syrup. At 81 calories per serving, it makes a light dessert dip that’s filled with fiber.

8. Roasted Garlic Hummus >

Garlic lovers, rejoice! This traditional chickpea-based hummus is flavored with aromatic garlic roasted in the oven with the usual olive oil, tahini, lemon juice and cumin. This recipe makes eight two-tablespoon servings for only 150 calories each. Serve with baby carrots, whole wheat crackers or sliced whole wheat pita.

9. Red Pepper Walnut Dip >

Get out your food processor and throw in walnuts, a cup of jarred roasted bell peppers, garlic, pomegranate molasses, whole wheat breadcrumbs, lemon juice, olive oil, red pepper flakes, cumin and salt. Before you know it, you have a savory dip that you can use to serve a crowd! It also makes a healthy Flex snack for you and your family. It’s only 53 calories per serving.

10. Spicy Greek Yogurt Dip >

This is another recipe submitted by a Nutrisystem member and it’s a keeper! Mix nonfat Greek yogurt (loads of filling protein) with salsa. Add turmeric, cumin, coriander, garlic powder and cayenne and you have a Flex snack or party dip with a real kick. The recipe makes two servings, each clocking in at 153 calories.

11. Vegan Queso Dip >

Despite its name, this dip isn’t just for vegans. It’s animal-product-free but tastes and feels cheesy thanks to nutritional yeast, cashews, roasted cauliflower, jalapeno, onion and garlic. The dip is seasoned with cumin, onion powder and pureed with unsweetened soy milk and mixed with salsa. The recipe makes 10 servings, so it’s good for a crowd. However, you can also save it in the fridge for your daily snacks.

12. Easy Cheesy Pimento Dip >

Pimento cheese is a traditional Southern dish that’s made its way to all corners of the US because it is SO delicious. It’s great as a sandwich spread too. Plus, you gotta love a recipe that says, “mix all the ingredients in one bowl,” right? Those ingredients include jarred pimento, reduced fat shredded cheddar, chives, plain nonfat Greek yogurt, Worcestershire sauce, garlic powder and cayenne pepper. Serve on whole wheat crackers or bread.

13. Skinny Cannoli Dessert Dip >

Healthy dip recipes don’t have to be savory! We’ve got another tasty idea to satisfy your sweet cravings. Snack, dip, go-to dessert—whatever you choose to call it, this is a heavenly treat. Plus, it’s so easy! Just mix creamy fat-free ricotta cheese with nonfat, plain Greek yogurt, vanilla extract and a packet of stevia and you have a 101-calorie sweet treat! Serve with sliced fruit, graham crackers or stuff it into strawberries!

14. 7-Layer Southwest Dip >

A few healthy, low-cal swaps and you can put seven-layer dip back on the menu. Start layering with mashed black beans, nonfat plain Greek yogurt, cumin and chili powder, then layer on mashed avocado, more nonfat yogurt, salsa, shredded low-fat Mexican cheese, diced tomatoes, green onions and chives. Serve with assorted sliced veggies or whole grain tortilla chips! The recipe makes one serving (yes, you can eat it all!) that contains 216 calories.

15. Low-Calorie Edamame Hummus >

If you love edamame, you’ll love this spreadable and dip-able hummus that’s a lovely emerald green. You simply blend a cup of deshelled edamame, tahini, lemon juice, water, cloves, olive oil, cumin, pepper and onion powder. One serving (one tablespoon) is only 64 calories.

16. 5-Star Low-Calorie Cucumber Dill Dip >

Scoop up this yummy veggie dip with a slice of red pepper or a chunk of celery. You can also use it as a spread for sandwiches, just like tzatziki sauce! It’s easy to make, too. Combine one cup of plain fat-free Greek yogurt with chopped cucumber, dill, garlic and lemon juice. This recipe makes two servings at 74 calories each.

17. Easy Spicy White Bean Hummus >

One serving of this hummus is only 67 calories. It’s one of our favorite health dip recipes because it’s beautiful and oh so simple to make! Simple combine a can of white beans with some tahini, garlic cloves, lemon juice, olive oil and spices. We use a zesty combination of turmeric (which gives this dip its yellow color), cumin, paprika and cayenne pepper. Sprinkle with pumpkin seeds and start dipping!

18. Skinny Low-Calorie Spinach Dip >

It’s not a party without spinach dip! This holiday classic replaces most of the fat with herbaceous goodness. Combine nonfat Greek yogurt with steamed baby spinach, pine nuts, garlic, scallions, fresh dill, red bell pepper and lemon juice. Scoop it up with carrots, celery sticks, cucumber slices or sliced whole grain bagels.

19. Rosemary Tomato Feta Spread >

Rosemary, sun-dried tomatoes and fresh rosemary—what a flavorful combination! They’re mixed with creamy, thick low-fat cream cheese, feta, garlic and fresh lemon juice to create a delicious spread for whole grain crackers, bread, pretzels and even veggie slices. This recipe makes eight one-tablespoon servings. One serving clocks in at 89 calories.

20. Artichoke Basil Hummus >

After the first taste, you’ll agree that adding artichoke to basic hummus is a stroke of genius. It adds fiber to an already high-fiber food, making it ultra-satisfying. This dip is also easy to make. Blend together chickpeas, lemon juice, garlic, tahini, cumin and olive oil in your food processor. Add water if it’s too thick, then stir in chopped artichokes and basil. Try this on thick slices of red pepper, celery, cucumber, whole wheat crackers or pita. A two-tablespoon serving is only 87 calories.

The post 20 Healthy Dip Recipes for the Perfect Quick and Easy Appetizer appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/healthy-and-easy-appetizer-dip-recipes/