Amazing Recipes That Will Fill You Up And Help You Slim Down

When it comes to healthy eating, many people think they have to toss out all of their favorite dishes. Fortunately, this is a misconception. Eating well to lose weight doesn't mean you have to eliminate all of your favorite meals. It’s not about elimination, it’s about modification. Learning simple techniques that can transform an unhealthy meal into a waistline friendly recipe can make all the difference in healthy yet satisfying eating plans.

Oftentimes, simple ingredient substitutes and modified cooking techniques are all that is need to shave off excess calories and give your favorite recipe a healthy makeover.

Baked, Not Fried

You can instantly shave off calories and cut back on unhealthy fats and oils by switching from fried to baked foods. Fried chicken, whether chicken nuggets, fingers or drumsticks, are one of the most heavily consumed fried foods in the United States. While chicken is an excellent source of protein, the health benefits are overshadowed by the dangers of frying.

For example, Chili’s Crispy Honey-Chipotle Crispers, a fried chicken fingers dish, contains a whopping 1,930 calories, 108 grams of fat and 4,390 milligrams of sodium. That’s more calories in one meal than some people consume in a day. Add to that a side of French fries and a soft drink, and it’s no wonder the average waistline continues to increase.

When you omit that oil, you can fill up on the main ingredients, not just the fats and oils like you do when the food is fried.

Substitute Healthier Ingredients

Many times, even a dish that is well-known for being unhealthy can be transformed into a healthier version by simply changing some of the ingredients. Substituting white ingredients for brown ones, such as using whole wheat flour instead of white flour or brown sugar in place of white sugar, can help create a healthier recipe. 

Using low-fat dairy in place of full fat dairy usually will not affect the quality of the dish and will have no effect on its flavor. A lot of “unhealthy” recipes are really “not-so-unhealthy” recipes that have the scales tipped too much on the unhealthy side. It’s easy to rebalance those scales by making smart ingredient choices. Healthier ingredients can also make you fill up quicker, which can keep you from coming back for seconds.

Add Fiber to Your Meals

When it comes to feeling fuller for longer, adding fiber to your meals is the way to go. When you fill up up on foods that are high in fiber there is less room for other foods that are less healthy. Incorporating high fiber foods into your recipes helps to create a meal that will leave you feeling not only more fuller, but also more satisfied, which will help cut back on food cravings and eliminate hunger. Some foods that are high in fiber include raspberries, pears, apples, whole wheat grains, barley, bran, oats, legumes, nuts, seeds and most vegetables.

Healthy Weight Loss Recipes That Will Fill You Up

You probably already know that breakfast is the most important meal of the day. But not all breakfast recipes are created equally. Your breakfast should be a high fiber meal that helps you fill up and stay fuller for longer. This will start your day off right and give you the energy you need to make it to your next meal without feeling hungry. A good, filling breakfast can help curb late morning cravings and prevent cravings that can derail your weight loss attempts.

Breakfast

Try a simple, healthy breakfast that is high in fiber.

Read More: Fruits And Veggies: 7 Superfood Smoothie Recipes

Try spreading some almond butter on whole wheat toast. Two slices contains 6 grams of fiber. For even more fiber, add a sliced banana, which contains 3.1 grams of fiber.

For a heartier breakfast that is still relatively low in calories but high in fiber, you can’t go wrong with a bowl of oatmeal. By adding a few simple ingredients, you can amp up your fiber intake. Start by cooking a ½ cup of rolled oats, which contains 5 grams of fiber. Add in ½ cup of unsweetened applesauce and 1/8 cup of dried blueberries will add another 4 grams of fiber. Top it off with 8 chopped almonds and a ½ tablespoon of flaxseed for an extra 2.4 grams of fiber.

If you want to go the breakfast smoothie route, get creative and think beyond the typical fruit smoothies. While fruits such as berries and pears are high in fiber, you can increase your fiber intake even further by adding additional high-fiber ingredients such as vegetables, nuts and beans. Though they aren’t your typical smoothie ingredient, they will add fiber without altering the taste.

Use 6 ounces of nonfat blueberry Greek yogurt as your smoothie base. Add in ½ cup blueberries, 8 strawberries and 1 banana. This gives you a base of 7.3 grams of fiber. To boost that amount, add 1 cup of raw spinach leaves, ½ tablespoon of peanut butter and ¼ cup of cannellini beans. This brings your total fiber amount to 11 grams.

For a satisfying breakfast, try an avocado and egg breakfast salad. Arrange a bed of mixed greens like spinach, arugula, or kale on a plate. Top it with sliced ripe avocado, halved cherry tomatoes, cucumber slices, and thinly sliced red onion. Add boiled or poached eggs to the salad and drizzle with fresh lemon juice. Season with salt and pepper to taste, then gently toss everything together for a fresh and filling morning meal.

Lunch

Filling up on a good, healthy lunch can help control cravings and prevent you from snacking before dinner. While some healthy snacks are fine, overindulging in unhealthy treats can make all the difference when it comes to meeting your weight loss goals.

Lunch doesn’t have to be boring to be healthy. For a healthy twist on fried chicken fingers, slice some chicken breasts into strips and season with salt and pepper. Dip the breasts in some egg whites and transfer them to a dish filled with seasoned bread crumbs. Coat the chicken and arrange the pieces on a coated baking sheet. Place in preheated oven at 450 degrees and bake up to 12 minutes or until crumbs are nicely browned and chicken is firm. While chicken is baking, mix equal parts mustard and honey in a large bowl. Add some chipotle seasoning, to taste. When chicken is done cooking, toss the piece in the bowl and coat with the sauce.

At lunchtime, you can also enjoy a quinoa and chickpea buddha bowl. Start by layering cooked quinoa, chickpeas, and chopped mixed vegetables like bell peppers, carrots, and zucchini in a bowl. Dice half an avocado and add it to the bowl. Drizzle the bowl with hummus and tahini for creaminess and flavor. Squeeze some fresh lemon juice over the top and season with salt and pepper. Garnish with chopped fresh parsley for added taste and nutrients.

Dinner

Contrary to what many people believe, dinner does not have to be the largest meal of the day. In fact, filling up on a large meal so late in the day can do damage to your waistline. Instead of making a 4 course meal, try preparing a simple but hearty entrée that will fill you up without packing on pounds. Preheat grill to medium-high heat. Use the back of a spoon to mash up a small clove of chopped garlic to form a paste. Add ¼ cup low-fat mayo and 1 teaspoon lemon juice. Set aside.

Slice up a medium eggplant and 2-3 large Portobello mushroom caps. Coat all slices with cooking spray on both sides and season with salt and pepper. Place on grill and cook, turning once. Grill until tender and browned on each side. Place slices of whole wheat toast on the grill until lightly browned. Remove from grill and spread some of the garlic mayo on the bread. Layer the slices of eggplant and mushrooms on the bread. Add some fresh arugula or spinach leaves and some tomato slices. Top with another slice of bread.

For one more delicious dinner, try baked salmon with roasted vegetables. Preheat the oven to 400°F (200°C). Place salmon fillets on a baking sheet lined with parchment paper. Drizzle the salmon with olive oil and sprinkle with lemon zest, garlic powder, salt, and pepper. In a separate baking sheet, toss mixed vegetables like broccoli, bell peppers, and cherry tomatoes with olive oil, salt, and pepper. Bake both the salmon and vegetables in the preheated oven for 15-20 minutes or until the salmon is cooked through and the vegetables are tender. Serve the baked salmon alongside the roasted vegetables for a flavorful and nutritious dinner.