Easy meal planning for weight loss requires finding reduced-calorie recipes that feature nutrient-rich ingredients and simple preparation. Reduce calories in some of your favorite recipes by changing the cooking method--for instance steaming vegetables instead of sautéing them. You can also substitute low-fat ingredients, like cheese and condiments, for full-fat ones.
Black Bean Quesadilla
A quesadilla is a Mexican-style version of a warm sandwich. It is served between two warm tortillas instead of bread. This meal for one inspired by a recipe on FitnessMagazine.com starts with a quesadilla. Sauté 1 cup of chopped vegetables such as carrots, zucchini and thinly sliced onions and a half a cup of black beans in 2 tbsp. of olive oil for about five minutes. Add a pinch of black pepper, cilantro and cumin. Stir; turn off the heat and cover. Heat two tortillas in a non-oiled frying pan over medium heat and place them on a plate. Spoon the bean and vegetable mixture onto one tortilla, sprinkle a ¼ cup of shredded low-fat cheese over top and cover it with the second tortilla. Serve with 2 tbsp. of salsa, a small salad with low-calorie dressing and a piece of fruit for dessert.
Penne Pasta
This easy Italian meal to help you lose weight is suggested by FitnessMagazine.com. Start by cooking ¾ cup of whole wheat, rice or corn penne pasta according to the directions on the package. Toss in 1½ cups of diced tomatoes, a ¼ cup of white beans, ½ cup chopped fresh basil, 1 tbsp. of olive oil and a pinch of black pepper and garlic powder. Top this dish with 2 tbsp. of grated Parmesan cheese. Add extra flavor by squeezing fresh lemon juice over top this low-calorie meal. Add extra protein by serving this dish with a side of soy sausage or a small portion of lean meat.
Healthy B.L.T.
Take this classic sandwich and transform it into a healthy and low-calorie meal to help you lose weight. Use two slices of whole grain bread or a whole grain roll. Cook four slices of turkey or soy bacon according to the directions on the package. Smear the roll with 1 tbsp. or less of low-calorie mayonnaise or low-calorie creamy salad dressing and place the "bacon" on top. Add a couple of sliced tomatoes and a few pieces of crisp lettuce to complete this sandwich. Eat your modified B.L.T with 1 cup of baked potato chips and a handful of baby carrots.
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