10 Healthy Recipes That Can Help You Lose Weight

To lose weight, many people search for practical ways to implement low-calorie food and weight-loss recipes into their daily diet. Below are some tasty, easy-to-prepare recipes to cut calories and reach weight loss goals.

Oatmeal-A Versatile and Delicious Breakfast Choice

Many of us have probably heard that breakfast is the most important meal of the day. Therefore, it is wise to avoid skipping this meal in an effort to save calories. Instead, dieters should consider following the weight loss recipes outlined below for a delicious spin on this traditional favorite:

Egg White Whipped Vanilla Oatmeal

• 3/4 cup quick or old-fashioned oatmeal
• 1 1/2 cups water
• 4 egg whites, beaten until frothy
• 1/2 teaspoon of pure vanilla extract
• 1/2 tablespoon of butter substitute
• Optional toppings include the following:
• 1/3 cup sliced bananas, walnuts, or Greek yogurt
• 1/4 cup dried cranberries

Begin with cooking the oats as usual on the stovetop, according to the package directions. After most of the water is absorbed, the vanilla and egg whites should be added. Whip the mixture vigorously until well blended, using a whisk or fork. 

The heat should then be raised to medium, at which point the butter substitute should be added. Simmer the mixture for four minutes, stirring frequently. 

When the egg whites cause the oats to puff up and take on a thick, creamy appearance, the pot should be removed from the heat and covered. 

After sitting for five minutes, the dish is ready to be enjoyed. One of the aforementioned toppings can be added if desired.

• Makes 1 serving
• 169 calories per serving

Tip: For egg whites to stiffen properly, make sure they are at room temperature and free of any bits of yolk.

Those who are pressed for time in the morning may also wish to try the following breakfast treat, as it is healthy, filling, and very easy to prepare.

• 1/2 cup of oatmeal, quick or old fashioned
• 2 tablespoons of low-sugar applesauce
• 1/4 cup of granola
• 2 tablespoons of non-fat Greek yogurt

Prepare oatmeal as usual, add applesauce, Greek yogurt, and granola as garnish and enjoy.

• Makes 1 serving
• 250 calories per serving

Weight Loss Recipes for Lunch and Dinner

Those who enjoy chicken will be happy to know that low-calorie choices are available in this category for lunch and dinner. In addition, lean meats such as chicken offer protein, which plays an essential role in weight loss. Below are some easy-to-make favorites that are low in fat and calories:

Celery-Broiled Chicken

• 3 tablespoons lemon juice
• 1/2 teaspoon salt
• 1 teaspoon black pepper
• 4 celery stalks, cut in half

Preheat the broiler and rub the chicken with lemon juice, pepper, and salt. Place the chicken, skin side down, on the rack of the broiler pan. 

Put two stalks of celery into the cavity of each chicken half or one piece into each quarter of the chicken.

Place broiler pan six to nine inches from heat, and allow to cook for approximately 12 minutes. Turn the chicken skin side up and place the remaining celery pieces on top. 

Broil until golden brown and tender, approximately ten minutes. Discard the celery and serve with fresh tomato slices.

• Makes 4 servings
• 290 calories per serving

Chicken Breast with Tarragon

• 2 tablespoons of butter substitute
• 2 whole chicken breasts, skinned and boned
• 2 teaspoons all-purpose flour
• 1/2 teaspoons salt
• 1/2 teaspoon dried tarragon, crumbled
• 1 teaspoon of Dijon or prepared spicy brown mustard
• 1/2 cup dry white wine or chicken broth
• 1/2 cup of skim milk

In a heavy 9 or 10-inch skillet over moderately high heat, place the chicken breasts and brown for approximately three minutes on each side, but do not overcook. Remove the chicken and place it on a warm platter.

Add the flour, salt, tarragon, and mustard. Gradually stir in wine. Cook, stirring and scraping up any browned bits stuck to the skillet. Continue to cook until the liquid has boiled down by half. 

Add the skim milk and cook until the mixture thickens slightly. Return any accumulated juices to the skillet to reheat. 

Spoon the sauce over the chicken. Serve with cooked asparagus or new potatoes.

• Makes 4 servings
• 235 calories per serving

Salmon is rich in essential omega fatty acids and other nutrients that keep the mind and body healthy. Below is a delicious and easy recipe that will please virtually any seafood lover.

Baked Salmon Squares for Lunch or Dinner

• 1 can (15 1/2 ounces) of salmon, drained and flaked
• 1/2 cup fine dry breadcrumbs
• 1 small can of fat-free cream of celery soup
• 1/4 cup of low-fat sour cream
• 2 egg whites, beaten

Combine all ingredients and place in a greased eight-inch, glass baking dish. Bake uncovered at 325 degrees Fahrenheit for one hour or until set. Cut into six squares and serve.

• Makes 6 servings
• 380 calories per serving

EggsOnce maligned as unhealthy, experts now realize that eggs are quite nutritious and offer various health benefits when used in moderation. The following is one of many delicious weight loss recipes that contain eggs and other tasty ingredients.

Potato Eggs with Lemon

3 large, all-purpose potatoes (approximately 1/2 pound) peeled and cut into one-quarter slices

• 1/4 cup of skim milk
• 2 tablespoons of butter substitute
• 3/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1 tablespoon snipped fresh dill or 1/2 teaspoon dried dill weed
• 2 tablespoons grated yellow mustard
• 2 tablespoons minced parsley
• 4 eggs
• 1 tablespoon grated lemon zest

Preheat oven to 350 degrees Fahrenheit. Place the potatoes in a three-quart saucepan, add water to cover, and place the lid on the pan at an angle. Boil for 15 minutes or until tender.

EggDishDrain and mash the potatoes, adding skin milk for moisture. Stir in the butter substitute and season with 1/2 of the salt and the entire amount of pepper.

Mix the dill, onion, and parsley into the potatoes and transfer the mixture to a buttered, shallow one-quart casserole dish and set aside.

Separate the eggs and beat the whites until stiff. Beat in the remaining quarter teaspoon of salt and gradually stir in the lemon zest.

Spread the egg whites over the potatoes lightly and shape them into soft peaks. With half of one of the egg shells, make four depressions in the egg whites, then gently place an egg yolk into each one. Bake uncovered for 15 minutes or until the eggs are set.

• Makes 4 servings
• 200 calories per serving

Salad as a Main Course

GreenSaladMost people have heard that consuming at least five servings of fruits and vegetables per day is an ideal way to acquire an adequate amount of nutrients and maintain a healthy digestive tract. 

Fortunately, such fare is also perfect for weight loss recipes. The following are two delicious salads that will help individuals to lose weight, as well as get their daily dose of important antioxidants.

Tossed Watercress Salad with Radishes and Pear

• RadishSalad1 bunch of watercress
• 1 small yellow onion, peeled and thinly sliced
• 12 radishes, thinly sliced
• 1 medium-sized firm, ripe pear, peeled, cored, and thinly sliced
• 3 tablespoons vegetable oil
• 1 tablespoon lemon juice
• 1/4 teaspoon salt
• 1/2 a teaspoon of Dijon or spicy brown mustard

Wash and dry the watercress. Cut off and discard stem ends. Tear off the watercress into bite-size pieces and place in a large serving bowl. Add onion, pears slices, and radishes. In a small bowl, mix the salt, lemon juice, oil, and mustard and toss through the salad.

• Makes 4 servings
• 180 calories per serving

Rice, Green Pea, and Red Pepper Salad

• Salad22 cups water
• 1 teaspoon salt
• 1 cup uncooked rice
• 2 stalks of celery, finely chopped
• 1 medium-sized sweet red pepper, cored, seeded, and chopped
• 2 green onions, trimmed and finely chopped
• 1/4 cup finely chopped parsley
• 1 package (10 ounces) of frozen green peas
• 1 cup of olive oil
• 2 tablespoons of white or red wine vinegar
• 1/2 teaspoon of Dijon or prepared spicy brown mustard
• 1/8 teaspoon black pepper

Pour the water into a heavy three-quart saucepan, add salt and bring to a boil over high heat. Stir in the rice and reduce the heat to moderate. Simmer, fully covered, for 20 minutes.

Place the celery, sweet pepper, green onions, and parsley in a serving bowl. When the rice is thoroughly cooked, break the block of frozen peas into chunks and add to the bowl along with the rice. The hot rice will help to melt the peas and the peas will help cool the rice.

Allow the mixture to stand for four or five minutes while preparing the dressing: in a small bowl, thoroughly combine the oil, mustard, vinegar, and black pepper. Pour the dressing over the salad and toss gently to mix.

• Makes 4 servings
• 360 calories per serving

Losing stubborn pounds can be a challenging task. However, using tasty weight loss recipes such as those outlined above can make dieting easier for essentially anyone.