For many people, losing weight is one of the things in life that is easier said than done. The thought of having to change your diet and avoid indulgent treats that, while delicious, may not do your body any good can definitely seem like an overwhelming, insurmountable feat. But being mindful of your eating habits and making smart choices based on quality ingredients and nutrition doesn't have to be a restrictive experience. Forcing yourself to stick to a strict eating plan to lose weight is not a sustainable approach, especially if your goal is to stay slim forever. Eating a tasty, varied diet while successfully losing weight on your own terms is key to knowing which food and drink combinations will best support your weight loss journey.
To learn more about food and drink combinations that can optimize your weight-loss potential, we spoke to two nutritionists, who each shared their thoughts on what goes best with breakfast, lunch, dinner, and even snack time. Read on to learn what to eat and drink to boost your weight loss goals—and for more nutritionist-approved healthy eating tips, be sure to check out our 23 best healthy dinner ideas recommended by nutritionists.
breakfast
eggs, berries and a glass of milk
“When it comes to milk, milk gives you the most nutrition,” he says Amy Goodson, MS, RD, CSSD, LDauthor Sports Nutrition Handbook and members of our expert medical committee. Not only are you getting 13 essential nutrients, but milk provides 1 gram of high-quality protein per ounce; so 8 ounces means 8 grams of protein! “
“With eggs— [also] A good source of protein that provides healthy fats as well as unique nutrients like choline, lutein, and zeaxanthin — and fiber-rich berries, it's a breakfast of champions that's sure to keep you feeling satisfied and satisfied throughout the morning Lots of energy,” Goodson added.
Whole Grain Cereals and Milk
As an expert nutritionist, whether you sip your milk after your cereal or prefer a glass of milk on the side Lauren Manaker, MS, RDN, LD, CLECauthor Mom's First Pregnancy Recipe and Promotes male fertilityexplains, “cereal and milk are a classic combination for good reason.”
“While whole-grain cereals provide fiber, B vitamins and iron, milk provides calcium, vitamin D and protein,” says Manaker. “This combination can provide the body with an array of important weight loss-supporting nutrients.”
100% orange juice and a hard boiled egg
“Eggs are full of filling protein and important nutrients,” says Manaker, “Orange juice made with 100 percent fruit juice (no added sugar) can help support your weight loss goals.”
“The data showed that adults who drank the refreshing juice tended to have lower BMI, waist circumference, and body fat compared to adults who did not drink the juice,” she continued. However, it is important to note that these studies are observational in nature.
Overnight oats with milk, chia seeds, chopped apple and a cup of green tea
“Need a caffeine boost in the morning and don't feel like drinking coffee?” says Goodson. “Green tea is one of the most effective weight loss drinks. The catechins in green tea are antioxidants that have been shown to potentially increase fat burning and boost metabolism. Additionally, the caffeine in green tea may help improve athletic performance and boost energy .”
“Pair your green tea with your favorite overnight oats!” advises Goodson. “Oats are a source of beta-glucan fiber, which helps you feel full faster and stay full longer, and promotes gut and heart health.”
“Now, to boost those oats, make them with milk and chia seeds,” she continues. “Not only are chia seeds high in fiber, but they also provide plant-based omega-3 fatty acids and plenty of satiety! Top this oatmeal mix with chopped apples (with the skin on) for added pectin and fiber, and you don't Will look at the clock until lunch.”
Lunch
black tea nourishing bowl
“While green tea is hyped, consider black tea with lunch,” advises Goodson. “Research shows that polyphenols in black tea may promote weight loss by reducing calorie intake, stimulating fat breakdown and promoting the growth of beneficial gut bacteria.”
“Pair it with a nutritious bowl rich in fiber and protein,” she adds. “The beauty of bowls is that you can throw whatever veggies, whole grains, beans, and healthy fats you have in your kitchen into a bowl for a satisfying lunch.”
Goodson also shares three great nutrition bowl ideas, each with a balanced mix of macro and micronutrients:
- Spinach, farro, canned kidney beans, roasted pumpkin and zucchini, avocado, topped with a hard boiled egg
- Arugula, Quinoa, Roasted Sweet Potatoes & Red Bell Peppers, Chickpeas & Hummus
- Cauliflower and whole grain rice, black beans, canned stewed tomatoes, corn, cilantro and guacamole
Smoothie with kefir, protein powder, frozen berries, frozen banana, nut butter and ice
“For a quick lunch on the go, use a smoothie to keep you hydrated and eat an easy meal!” says Goodson. “Start with kefir as a base; it is a fermented milk rich in nutrients and probiotics, which are important for digestion and gut health. A cup of kefir provides [nearly] 8 grams of protein and nearly a quarter of your daily calcium needs. “
“Then boost the smoothie's protein content by adding protein powder or collagen peptides to provide the amino acids needed for satiety,” she continues. “Add frozen berries and bananas to your smoothie for fiber, and your favorite nut butter for healthy fats and to induce satiety. The liquid volume may help you feel full faster, too!”
snack
water and an open-faced nut butter and banana sandwich
“Don't underestimate the benefits of drinking a glass of pure water,” says Manaker. “Water has no calories, and it helps people stay hydrated. Some data suggest that water is an important part of the process of breaking down fat.”
“A nut butter and banana sandwich on whole-wheat bread is a balanced snack with healthy carbs, good fats, fiber and protein—the perfect combination for your weight loss journey,” she adds.
OLIPOP soda, shredded cheese and nuts
“Olip [a “better-for-you” soda] It is the first choice for snack time! Contains up to 9 grams of prebiotic fiber per can, making up 32% of your daily value for fiber. This can help you feel full faster at mealtimes and stay fuller longer afterward,” says Goodson. “Additionally, OLIPOP helps you feel fuller through its blend of ) to help support gut health — the real bonus is that it tastes like soda without the added sugar. “
“When paired with snacks like protein-rich cheeses and nuts, you get three nutrients — protein, fiber, and healthy fats — that help you feel full and keep you from feeling full at your next meal or snack. hunger,” she added.
Soda, Greek Yogurt, and Veggie-Rich Muffins
“In case you haven't noticed, sparkling drinks can make you feel fuller,” Goodson explains. “In fact, if you really want to increase satiety, have a sip of soda before your snack. Then, ditch the typical sugary snack and pair your fizz with a high-fiber and protein snack.”
“Veggies Made Great Muffins are the perfect dessert solution!” says Goodson. “The first ingredient is veggies, and the cinnamon rolls and chocolate raspberry muffins each provide 5 grams of fiber and 5 grams of protein—for just 90 calories! Eat this muffin with a side of Greek yogurt, which is also protein rich—you Will be satisfied for hours,” she continued. “Plus, Greek yogurt provides gut-friendly probiotics that help digest fiber!”
dinner
Ground Beef Tacos with Fresh Veggie Juice
“Don't like eating all your veggies? How about blending them into a smoothie,” suggests Goodson. “Note, we say mix And juicing! Blending vegetables into a juice gives you the fiber benefit, which can help you feel full faster. “
“Then, pair your veggie juice with fun favorites like ground beef tacos,” suggests Goodson. “Start with a low-calorie taco and add lean ground beef, which provides high-quality protein and nine other essential nutrients. Add tomatoes, black beans, and corn seasoning to your tacos for extra fiber and nutrients, then top with Top with sliced avocados that are healthy and fatty.”
Salmon, Spinach, Quinoa and Green Tea
“Many people experience indigestion and gastric reflux after eating dinner, especially if they eat late and go to bed,” Goodson explains. “Ginger tea has been used to help relieve nausea and indigestion, and can help relieve symptoms after eating.”
“A couple [your tea] Serve with omega-3 and protein-rich salmon, fiber-rich spinach, and quinoa for a complete, nutrient-dense meal that will keep you out of the kitchen after dinner,” says Goodson. “The extra Protein should help increase satiety until bedtime. “
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