Weight Loss Recipes

Celebrate National Picnic Day with a fun backyard cookout! Now is the perfect time to plan for a spring or summer picnic. Keep things healthy and diet-friendly with our simple guide. Here are five fun ways to enjoy backyard picnic food 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 It’s National Picnic Day! 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/

Transform your diet with an earth-friendly approach to eating! You can easily improve your health AND the planet with simple habits that fit into your weight loss plan. From eating more veggies to starting a home garden, we’ve got six sustainable strategies to help you help the environment.

In short, to eat sustainably means choosing foods that are healthy for your body but that are produced in a way that also protects the earth. It’s a concept that was developed to both reduce the risk of killer and chronic diseases and to help preserve our natural resources so the earth can continue to feed generations to come.¹

How does what we put on our plates hurt the environment? For example, the raising of livestock for meat, eggs and dairy products uses far more natural resources—a third of the world’s fresh water supply in fact—than the farming of plant foods.² Shipping foods across the country can be a significant source of pollution. Food waste is also a big issue: About 30-40% of the food that comes to market in the United States winds up as garbage, says the US Food and Drug Administration.³

Fortunately, what makes us healthy also keeps the planet healthy. Eating more plant-based foods and less red meat and sugar will preserve natural resources while cutting down on risks for cardiovascular disease, Type 1 diabetes, some cancers and premature death, according to the EAT-Lancet commission⁴, a group of 37 of the world’s leading scientists whose mission was to define targets for healthy diets and sustainable food production.

Here’s how you can jump on the sustainable eating bandwagon:

1. Bring on the veggies and grains.

Getting that steak to your table costs a lot of money, burns a lot of fuel and, as you’ve seen, uses up far too much fresh drinking water. While lean meat and poultry are healthy sources of protein, incorporating more vegetarian and plant-based foods into your diet can be beneficial to the environment.

Nutrisystem offers plenty of delicious vegetarian meals that are easy to prepare and perfect for your meatless Monday menu! You’ll love our plant-based Sweet Ginger Veggie and Grain Blend. Click here to stock up! >

2. Eat what’s in season.

Sure, you can get strawberries in February but chances are they’ve been flown or trucked in from far away, using up plenty of fuel and creating plenty of pollution. You can support sustainability by choosing produce that’s grown locally whenever possible. Not only does local produce tend to taste better but since it gets from the field or orchard to your kitchen much quicker, it doesn’t lose as much of its nutritional value as food from far-flung places.⁵ Those strawberries will be tastier and so much better for you in June and July than they are mid-winter.

On Nutrisystem, we recommend eating at least four servings of non-starchy veggie each day. Try to choose seasonal options for your veggie add-ins. How do you know what’s in season? Check out this helpful article here! > You can learn what produce is in season in your region with the handy Seasonal Food Guide app.⁶

3. Farmers Markets: Shop locally.

Buying at your local farmers’ market means you’re eating what’s in season and cutting down on transit time, but it’s also a way to support your community’s economy. Bonus: You get a close-up view of where your food comes from.

An increasingly popular way to buy food seasonally from a local farmer is purchasing what’s called a “CSA share.” CSA stands for Community Supported Agriculture. To purchase a “share,” you typically pay a membership fee up front (helping with cash flow at the farm). That will often get you a weekly box of food, which may include produce or other foodstuff raised on the farm, like honey and even eggs, bread and meat. Some shares include flowers.⁷

4. Grow your own.

You don’t need acres of land to grow your own veggies, herbs and fruits. You don’t even need a yard. You can grow veggies and herbs (and even fruit trees, which come in handy columnar varieties) in containers on your back porch, front stoop or sunny window. In fact, almost any vegetable you can grow in a garden can also grow in a container.⁸

For free assistance on starting your own garden, contact your county’s cooperative extension service, which is affiliated with a university in your state. We’ve also got plenty of tips here on The Leaf. Check out our Gardening With Scott series! >

5. Invest in a water filtering pitcher.

Instead of buying bottled water in plastic containers, invest in a reusable water filtering pitcher and pour fresh, clean water into your own reusable water bottles. You’ll save lots of money along with the environment.

Nutrisystem makes a 32-once reusable water bottle that’s perfectly portable, dishwasher-safe and American-made. Purchase it here! >

6. Try a sustainable meal delivery service.

The same portion control that can help you lose weight or maintain a healthy weight can help you reduce food waste. With home delivery, you also eliminate weekly shopping trips. The US Environmental Protection Agency estimates that weekly trips to the grocery store generates 17 million metric tons of carbon dioxide in the environment.⁹ This contributes to the increasing rise in global temperature that leads to more intense and damaging weather patterns, according to the National Aeronautics and Space Administration (NASA).¹⁰

Nutrisystem is committed to reducing the environmental impact of our products, so you can feel good about choosing us for your weight loss journey. Reduce your food waste and decrease your carbon footprint with our sustainable meal delivery service! Our home delivery helps you cut down on weekly trips to the grocery story, while our portion controlled foods help you decrease food waste.

We also make smart and sustainable decisions when it comes to our packaging. Our new coolers for our frozen meals are made with thermally robust and eco-friendly materials. They are 92% biodegradable*, so you can throw them away with regular trash and let nature safely break them down. However, they are also reusable and recyclable.

Nutrisystem food cartons are made from recyclable board stock and our food trays are also recyclable. You also won’t find excess print materials with your Nutrisystem plan. We’ve increased our program support through our website, the NuMi app and our blog The Leaf.

You know what that means: You can enjoy delicious meals and snacks with no guilt—about anything! There’s only one earth and it’s up to us to take care of it. We’re all in this together!

Learn more about our sustainable practices at Nutrisystem here! >

*Foam breaks down up to 92% in four years

Sources:

1. https://www.pnas.org/content/116/46/23357
2. https://www.hsph.harvard.edu/nutritionsource/2015/06/17/5-tips-for-sustainable-eating/
3. https://www.fda.gov/food/consumers/food-loss-and-waste
4. https://eatforum.org/content/uploads/2019/01/EAT-Lancet_Commission_Summary_Report.pdf
5. https://www.mountnittany.org/articles/five-benefits-of-eating-seasonal-produce
6. https://www.seasonalfoodguide.org
7. https://www.localharvest.org/csa/
8. https://agrilifeextension.tamu.edu/solutions/container-gardening/
9. https://www.epa.gov/greenvehicles/what-if-more-people-bought-groceries-online-instead-driving-store
10. https://climate.nasa.gov/effects/

The post 6 Healthy Tips for Sustainable Eating appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/how-to-eat-healthy-on-a-sustainable-diet/

We love green smoothies. That’s because they make for a super simple (and delicious!) way to load up on all kinds of body-boosting nutrients. Plus, it’s really easy to customize the ingredients so that you create one you actually crave (and don’t have to hold your nose just to toss back).

And, for the non-veggie lovers among us, green smoothies are a great vehicle for sneaking in those good-for-you greens without actually having to taste them.

Helpful hint: Just click on the name or image to view the full recipe.

Here are 11 of our favorite healthy green smoothie recipes:

Give them a go, then be sure to share your own go-to green smoothie recipe!

1. Green Goddess Smoothie >

2. Peachy Green Ginger Smoothie >

3. Mango Madness Green Smoothie >

4. Kiwi Vanilla Smoothie >

5. PB & Berry Green Smoothie >

6. Lean, Green, Grape Machine Smoothie >

7. Kale ‘Em with Green-ness Smoothie >

While technically not green in color, these delicious smoothies also include a healthy dose of leafy greens, winning them a spot in our line-up of top green smoothies you’re sure to love:

8. Vanilla Lime Milkshake >

9. Green Tropics Smoothie >

10. Berry Green Smoothie >

11. Mint Chocolate Smoothie >

The post Happy Earth Day! 11 Green Smoothies That Will Rock Your World appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/11-green-smoothies-that-will-rock-your-world/

Go green this Earth Day with delicious and nutritious green veggies! If you think that you’re not a fan of vegetables, Nutrisystem is here change your mind with some healthy yet tasty recipes that feature green veggies. Check them out below:

1. Simple Spring Green Pasta Salad Recipe >

Earth Day recipes that feature seasonal ingredients just makes sense. Enjoy in-season asparagus, green peas and watercress with this easy green pasta salad recipe that’s perfect for spring. Click here for the full recipe! >

2. Baked Hot Spinach and Artichoke Dip >

Have an Earth Day celebration with your favorite dip made healthy! This creamy, dreamy appetizer is packed with flavor and fiber. Plus, did you know that artichokes are in season? It’s a win-win. Click here for the full recipe! >

3. Green Goddess Salad >

Shredded Brussels sprouts are the star of the show in this green salad that features kale, edamame, quinoa, almonds and parmesan cheese. A Dijon dressing makes it a mouthwatering dish that is sure to be a new favorite. Click here for the full recipe! >

4. Spinach Banana Pancakes >

Go green with a beautiful breakfast! These green pancakes are the perfect way to start your Earth Day. Click here for the full recipe! >

5. Asparagus Caprese Salad >

Green asparagus transforms an ordinary Caprese salad into the ultimate spring salad. Plus, it’s ready to enjoy in minutes and pairs perfectly with your grilled faves. Click here for the full recipe! >

6. Roasted Bok Choy >

Bok choy is underrated on the list of green veggies. Once you try it roasted with crunchy almonds and a tasty sauce, you’ll be buying it every week. Click here for the full recipe! >

7. Roasted Turnip Salad >

Fresh spinach and arugula are the base of this superfood salad that’s great for spring. If you’re never had turnips before, they are similar to potatoes with a spicy edge that makes them more flavorful. Click here for the full recipe! >

The post Earth Day: The Perfect Day to Eat Green Veggies appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/earth-day-the-perfect-day-to-eat-green-veggies/

Lemons are a powerful aid to your weight loss plan. The tart citrus fruit brightens the taste of so many healthy ingredients, yet it doesn’t add extra calories. In fact, lemon juice is a Free Food on your Nutrisystem plan, so you can enjoy as much of it as you want. Fresh lemon adds flavor to breakfasts, lunches and dinners, as well as satisfying snacks, desserts and refreshing drinks. To help you enjoy more of this bright and sunny fruit in your diet, we’ve gathered this list of 20 fresh lemon recipes to add some zest to your menu.

1. Lemon Thyme Vinaigrette >

On Nutrisystem, Count As: 2 Extras

Pass on the high-fat salad dressings and overly sweet marinades and instead use the sparky taste of lemon to boost the flavors of salads, chicken, turkey and fish recipes. This simple vinaigrette also features zesty shallots, zingy mustard and earthy thyme, all blending together to elevate the taste of many different dishes. Click here for the full recipe! >

2. Strawberry Lemon Icebox Cake >

On Nutrisystem, Count As: 1 SmartCarb and 1 Extra

What could be better than a delicious no-bake lemon cake that is made with six ingredients and four steps? How about this treat, which brings together juicy fresh strawberries, real lemon zest, creamy Greek yogurt and crispy graham crackers? Now here’s the best part: you can enjoy this irresistible dessert and stay on track to your weight loss goal. Click here for the full recipe! >

3. One-Pan Lemon Chicken Rice Skillet >

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

Love lemon chicken recipes? The tart, acidic taste of lemons brings out the flavor of lean chicken breast in a variety of dishes. We put them together in this one-pan meal that also features mild-tasting zucchini, butter, garlic and parsley, plus a serving of high-fiber rice. Because you cook it all in one skillet, the clean-up is as easy as the preparation. Click here for the full recipe! >

4. Lemon Poppy Seed Energy Bites >

On Nutrisystem, Count As: 1 PowerFuel and 1 SmartCarb

On busy mornings or those days when you need an afternoon pick-me-up, Lemon Poppy Seed Energy Bites are the tasty way to fuel up. The base is made with filling ingredients like oats, cashews and raisins, while lemon juice and crunchy poppy seeds—a classic cake combination—turn them into a treat that no ordinary granola bar can match. Click here for the full recipe! >

5. Strawberry Lemon Mousse Cups >

On Nutrisystem, Count As: 3 Extras

You could bring this treat to a party and everyone would rave about the perfectly balanced flavors of sweet strawberries, tart lemons and the creamy, fluffy texture of the rich mousse. Only you have to know it’s made with healthy ingredients like Greek yogurt, canned coconut cream and natural sweetener. Because each serving has a mere 95 calories, you don’t even have to wait for a party to enjoy it yourself. Click here for the full recipe! >

6. Air Fryer Lemon Pepper Haddock >

On Nutrisystem, Count As: 1 SmartCarb and 1 PowerFuel

Fresh lemons and zesty lemon pepper pump up the flavor of haddock, while the air fryer turns the breadcrumb coating crispy without adding extra calories or fats. If you’d like, you can substitute other varieties of light and flaky white fish, such as flounder or cod. Click here for the full recipe! >

7. Lightened Up Lemon Bars >

On Nutrisystem, Count As: 3 Extras

Sweet and tart lemon bar recipes hit the spot when you’re craving a light, refreshing dessert or snack. Our version is made with healthier ingredients like whole wheat flour and unsweetened applesauce, so you stay on track with your weight loss plan. Click here for the full recipe! >

8. Virgin Jalapeno Lemon Margarita >

On Nutrisystem, Count As: 1 Extra

Any day becomes fiesta time with this sweet and spicy lemon mocktail. You can enjoy it whenever you want because it’s made with light lemonade rather than calorie-laden sugary syrup. The fresh jalapeno slices add a spicy kick that perks up your taste buds. If you want to make it extra refreshing on a hot day, you can put this mix in the blender with plenty of ice and then sip on a frozen “slushie.” Click here for the full recipe! >

9. Lemon Coconut Cheesecake Bites >

On Nutrisystem, Count As: 2 Extras

If you thought you couldn’t indulge in the pleasures of lemon cake recipes when you’re trying to drop excess pounds, this recipe is good news for you. The filling includes cream cheese, along with tangy Greek yogurt and the spark of real lemon zest and juice. Each batch makes 20 scrumptious bites that you can share or save for another day. Best of all, there’s no baking necessary. Click here for the full recipe! >

10. Healthy Lemon Salmon with Green Beans >

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

An elegant meal like this does not have to take hours in the kitchen to prepare and it needn’t weigh you down with loads of calories. Salmon is a PowerFuel with plenty of lean protein that’s the foundation of a satisfying yet sophisticated dish. We love it with the bright taste of lemon baked right into it, spiced up with a bit of garlic and accompanied by crunchy green beans and a side of rice. Click here for the full recipe! >

11. Blueberry Lemon Chia Jam >

On Nutrisystem, Count As: 1 Extra

The jellies and jams you find in the supermarket are likely to be loaded with sugar, artificial flavorings and loads of empty calories. Pass on those and instead make yourself this easy and healthful spread with sweet blueberries, tart lemon juice and super-nutritious chia seeds, which help thicken the jam. It’s easy to make on the stove in minutes or in the refrigerator overnight. Click here for the full recipe! >

12. Lemon Blueberry Tart >

On Nutrisystem, Count As: 1 SmartCarb and 2 Extras

You can enjoy luscious homemade desserts without derailing progress to your weight loss goal. This sweet tart starts with a firm crust of whole-wheat pastry flour flavored with real vanilla. The filling is lemony cream cheese and the topping is made with fresh blueberries that add natural sweetness to this tart. Click here for the full recipe! >

13. Berry Lemonade Mocktail >

On Nutrisystem, Count As: 1 Extra

Here’s a refreshing, low-calorie way to chill out on a warm, sunny day: mix up a batch of these cool and fruity drinks, made with sweet blueberries and raspberries, real lemon juice and fizzy lemon seltzer. They’re so quick and easy to prepare and because they’re alcohol-free, you can enjoy them any time of the day. Click here for the full recipe! >

14. Lemon Garlic Shrimp Kebabs >

On Nutrisystem, Count As: 1 PowerFuel and 1 Extra

Shrimp are a lean protein source with a mild taste that take on the flavors of other ingredients. We matched them with the complementary tastes of zesty garlic, tart lemon juice and fresh herbs to make a simple yet satisfying Flex meal. You can cook this dish in minutes in the oven or, for even more flavor, cook them briefly on the grill. Click here for the full recipe! >

15. Lemon Poppy Seed Pancakes >

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

Breakfast turns into a meal fit for a fancy brunch when you whip up a batch of these Lemon Poppy Seed Pancakes. Lemon zest, lemon juice and poppy seeds add flavor and texture that elevate the pancakes above ordinary flapjacks. The batter is made with bananas and eggs, so the pancakes are as filling as they are delicious. Click here for the full recipe! >

16. Lemon Raspberry Yogurt Parfait >

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

This light and airy lemon dessert is ideal for enjoying with warm weather and sunshine. Lemon and raspberry create the perfect combination of sweet and sour. It also features protein-rich Greek yogurt and crunchy granola for a sweet treat that’s easy to prepare. Click here for the full recipe! >

17. Raspberry Lemonade Slushie >

On Nutrisystem, Count As: 1 SmartCarb

Whip up this easy summertime drink that fits into your weight loss plan! Featuring just a handful of simple ingredients, including lemon juice, frozen raspberries, sweetener, ice and water, you can easily create a healthy raspberry lemonade slushie to help you cool down on a hot summer day. Click here for the full recipe! >

18. Healthier Raspberry Lemon Scones >

On Nutrisystem, Count As: 1 SmartCarb and 2 Extras

This Healthier Raspberry Lemon Scones recipe is made with a few Nutrisystem-approved ingredients and won’t totally derail your weight loss goals. Say goodbye to Sunday morning stops at the local bakery—these Raspberry Lemon Scones can be whipped up in the comfort of your own kitchen. Click here for the full recipe! >

19. Lemon Zest Ricotta Cream >

On Nutrisystem, Count As: 2 PowerFuels

When life gives you lemons, make Lemon Zest Ricotta Cream! If you’re searching for sweet lemon recipes to get in your protein, this creamy, dreamy and lemony idea will be your go-to treat. This customer submitted recipe is a quick and easy way to satisfy your sweet tooth without sabotaging your weight loss. Click here for the full recipe! >

20. Tropical Shrimp Salad with Lemon Herb Dressing >

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

Enjoy summer on a plate with this tropical shrimp salad! It features tropical fruit, romaine lettuce and tender shrimp, along with a homemade lemon herb dressing made from lemon juice, olive oil, white wine vinegar, thyme and black pepper. It’s the ultimate lunch or dinner for warm weather! Click here for the full recipe! >

The post When Life Give You Lemons: 15 Easy Lemon Recipes for Weight Loss appeared first on The Leaf.

from The Leaf https://leaf.nutrisystem.com/easy-lemon-recipes-for-weight-loss/