The trick to successful weight loss is to burn more calories than you take in. Choosing meals that are low in calories but high in fiber, protein and complex carbohydrates will fill you up and prevent hunger between meals. Choose nutrient-dense foods as well to cover your daily needs for each and protect your overall health. Preparing meals that promote weight-loss doesn't have to be time-consuming or difficult -- many healthy meals come together quickly and easily. Watch your portion sizes to be sure you are consuming a moderate amount of calories.
Whole-Wheat Pasta
Many people avoid pasta when dieting because they worry that the carbohydrates will hinder their efforts. Carbohydrates are your body's main source of energy and you need a certain amount each day just to fuel your activities. Whole-wheat pasta is a good choice and is also high in fiber. Fiber is an important nutrient for weight control because it fills your stomach and digests slowly, which means you will feel full longer, preventing hunger between meals. Serve whole-wheat pasta topped with marinara sauce and steamed vegetables. Add turkey meatballs for an additional dose of protein without dramatically increasing the calorie content of the meal.
Salad
Salad is a versatile meal that allows you to create different versions, which prevents boredom when dieting. Start with leafy green vegetables and add vegetables you enjoy eating, such as carrots, tomatoes, cucumbers, bell peppers, peas, radishes, mushrooms or broccoli. Incorporate a protein, such as beans, salmon, grilled chicken or low-fat cheese. Add a small amount of avocado to increase your healthy fat intake, which offers satiety and protects your heart and brain. A salad like this is low in calories, but high enough in fiber, protein and carbohydrates to keep you feeling full. Go easy on salad dressing because it is often very high in fat and calories.
Quesadillas
A quesadilla allows for variation and is quick and easy to prepare. Start with a whole-wheat tortilla for a good amount of fiber and top with low-fat cheddar cheese. Microwave about 30 seconds and serve with guacamole and salsa for dipping. Or mix black beans and corn with the cheese before cooking. This is a good meal to pack for lunch or as dinner on a time-crunched evening that offers a good amount of nutrients, is low in calories and will satisfy hunger at the same time.
Oatmeal
Oatmeal is considered a whole-grain and is high in fiber and complex carbohydrates. It doesn't have to be just for breakfast either. Oatmeal is quick to prepare and makes a healthy lunch or dinner as well. Cook with skim milk to increase your calcium intake and top with chopped berries, bananas and nuts. This combination of food will fill you up without filling you out and contains plenty of nutrients that protect your health and help you lose and control your weight.
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