10 Easy and Healthy Meals for Weight LossArticle posted in: Diet & Nutrition
Planning your weight loss menu doesn’t have to be hard! With Nutrisystem, you can enjoy all of your favorite foods while you lose weight with perfectly portioned meals delivered to your door. Our program will teach you how to cook up healthy meals on your own too, so you can drop pounds and get healthy while eating the things you love.
Of course, some meals are better than others when it comes to losing weight. That’s why we rounded up some of our favorite healthy recipes with superfood ingredients that promote weight loss!
If you need some easy cooking inspiration, we’ve got you covered with these healthy meals for weight loss that can support your goals:
1. Maple Banana Oatmeal >
Calories per Serving: 254
On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel and 2 Extras
To kick off this list of weight loss meals, we’re starting with a healthy breakfast classic. After all, it’s the most important meal of the day! Nothing fills you up and gets you ready for the day ahead like a warm, comforting bowl of oats. Not only is oatmeal delicious and easily customizable, but it can also help you lose weight. According to Harvard T.H. Chan School of Public Health, oatmeal has a high water and soluble fiber content which can help decrease hunger and appetite. Specifically, it features a type of soluble fiber called beta-glucan that has been shown to slow down digestion, promote fullness and suppress the appetite.
Begin your day the healthy way with this Maple Banana Oatmeal recipe that’s filled with the flavors of caramelized bananas, maple syrup and crunchy pecans. While it may sound like a lot of work to prepare on a busy morning, it actually comes together in about 10 minutes. After one bite, you’ll be thankful you woke up a little earlier to enjoy this beautiful breakfast bowl. Get the full recipe here! >
If you don’t have the time to whip up a bowl of homemade oatmeal, consider finding an easy-to-prep packaged version that fits into your weight loss plan. But don’t bother scouring the grocery store shelves to find a smart choice: Let Nutrisystem deliver it right to your door instead! Our Maple Brown Sugar Oatmeal provides the same delicious maple flavor and is ready in about five minutes. We also offer an Apple Walnut Oatmeal that has real apples, walnuts and a dash of cinnamon. Both are a good source of fiber and contain 150 calories per serving.
2. Instant Pot Sweet Potato Shepherd’s Pie >
Calories per Serving: 236
On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel, 1 Extra and ½ Vegetable
Use your handy dandy Instant Pot to whip up quick weight loss meals! Most potato recipes take a long time to prepare and don’t typically fit into a weight loss plan. However, using an Instant Pot and swapping regular potatoes for sweet potatoes can cut down on time and lighten up your dish.
While white potatoes and sweet potatoes contain about the same amount of fiber, sweet potatoes have less calories and carbs than the standard variety. We use them to make this lightened up version of a classic Shepherd’s Pie, which features lean ground turkey, non-starchy vegetables and a topping of creamy sweet potatoes. Get our full shepherd’s pie recipe here! >
Hungry for another quick and easy dinner featuring sweet potatoes? Stock up on Merlot Beef With Root Vegetables from Nutrisystem! Dig into thick-cut beef paired with rustic root vegetables, two types of potatoes (sweet potatoes and roasted red skin-on potatoes) and rosemary in a rich red wine reduction.
3. Low-Carb Spaghetti Squash Baked Feta Pasta >
Calories per Serving: 360
On Nutrisystem, Count As: 1 SmartCarb, 2 PowerFuel, 1 Extra and 1 ½ Vegetables
Watching your carbs? You can still indulge pasta! All you have to do is swap out regular white pasta with spaghetti squash. According to the USDA, one cup of cooked spaghetti squash has just 42 calories and over two grams of fiber. Compare that to the same amount of standard cooked pasta, which has 157 calories and less than two grams of fiber.
Get on board with the popular TikTok baked feta pasta trend by preparing our healthier alternative! We sub in spaghetti squash for the standard noodles and add in cherry tomatoes, chickpeas (for extra fiber), creamy feta cheese, olive oil and spices. After 30 minutes in the oven, you’ve got a deliciously creamy pasta dinner that fits perfectly into your weight loss plan. Get our low-carb baked feta pasta recipe here! >
Of course, regular pasta isn’t off limits on Nutrisystem! We make perfectly portioned versions of all of your Italian favorites. Our Rotini And Meatballs dinner is high in protein and ready to enjoy in minutes. Craving a cheesy meal? Stock up on our frozen Ravioli Formaggio, which packs in 14 grams of protein in each tasty serving!
4. Grilled Stuffed Portobello Mushrooms >
Calories per Serving: 103
On Nutrisystem, Count As: ½ PowerFuel, 1 Extra and 1 Vegetable
Calling all vegetarians! If you’re looking for healthy weight loss meal ideas, mushrooms are a great place to start. They provide a satisfying, meaty texture and may also help support our weight loss goals. Even if you’re not a plant-based dieter, mushrooms can still be a smart choice for your meal plan. According to research, published in the journal Molecules, one study found that participants who replaced 20% of the beef in their diet with mushrooms had a lower body mass index (BMI), decreased belly circumference and an increase in satiety “without diminishing palatability.”
When it’s time to get out the grill this spring and summer, skip the steaks and grill up some portobello mushrooms instead! Our recipe for Grilled Stuffed Portobello Mushrooms combines the weight loss benefits of mushrooms with delicious flavors like balsamic vinegar, olive oil, tomatoes, garlic, spinach and parmesan cheese. Get the stuffed mushroom recipe here! >
Nutrisystem also serves up some tasty meals that feature meaty mushrooms. Our Mushroom Parmesan Soup With Chicken is a satisfying lunch that provides you with 18 grams of protein. And for the vegetarians out there, our Mushroom Bolognese is a delicious Italian-style dinner with a plant-based twist.
5. Slow Cooker Moroccan Lentil Soup >
Calories per Serving: 265
On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel and 1 Vegetable
Legumes like beans and lentils are rich in fiber and protein yet low in fat, making them a great addition to your weight loss meals. Thanks to their soluble fiber that slows down digestion (just like oatmeal!), they can help fill you up and keep you satisfied. The protein content can also help you stay full.
Grab your slow cooker and whip up a hearty lentil soup that’s packed with flavor! It also contains other healthy ingredients that are good for weight loss, such as kale, sweet potatoes and garlic. We love to whip up a batch on Sunday for easy weight loss meals all week long! Click here for the full lentil recipe. >
Looking for more easy meals featuring lentils? Nutrisystem’s Harvest Grain Bowl combines good-for-you grains like brown rice and quinoa with lentils and chickpeas. It’s a vegetarian dream with 10 grams of protein and 10 grams of fiber!
6. Miso Salmon with Kale and Beets >
Calories per Serving: 236
On Nutrisystem, Count As: 1 PowerFuel, 3 Extras and 1 Vegetable
Two weight loss foods unite in this easy dinner recipe! Kale is one of our favorite non-starchy vegetables because it’s versatile and delicious. Non-starchy veggies are essential for your weight loss plan, as they are low in calories yet super nutritious. Despite being low in calories, they are rich in fiber and can help to add a fullness factor to your meals.
We pair sautéed kale with a hearty serving of protein-rich salmon in this decadent dinner recipe. Protein can also help keep you full and support your weight loss goals. It’s more thermogenic than carbohydrates and fats, which means it requires more energy for digesting and absorbing. This means that you’ll burn more calories eating a high-protein food compared to something higher in carbs and fat. In addition to being high in protein, salmon is also high in omega-3 fatty acids. These healthy fats have been shown to have many benefits such as decreasing the risk of cardiovascular disease.
Dive into this colorful, seafood dinner featuring savory miso salmon, sweet beets and hearty kale. Get the full salmon recipe here! >
7. Jalapeno Cheese Stuffed Chicken >
Calories per Serving: 191
On Nutrisystem, Count As: 2 PowerFuels and 1 Extra
Spice up your weight loss meals with some jalapenos! This zesty pepper gets its heat from the compound capsaicin. According to research, published in Bioscience Reports, capsaicin has been shown to increase fat oxidation and energy expenditure in study subjects. Not to mention, it’s delicious and pairs well with so many foods and flavors!
Serve up jalapeno peppers in this stuffed chicken breast recipe. Inspired by the classic jalapeno popper appetizer, it’s easy, cheesy and spicy! Plus, it’s super simple to prepare and only requires six ingredients. Get the full stuffed chicken recipe here! >
If you’re looking for a spicy snack that features the flavors of jalapenos, stock up on Sweet Jalapeno Crisps from Nutrisystem! They pack in two grams of fiber and six grams of protein for 140 calories. They’re also perfectly portioned for weight loss, so you don’t have to worry about overindulging.
8. Simple Smoked Salmon and Spinach Frittata >
Calories per Serving: 93
On Nutrisystem, Count As: 1 PowerFuel
Breakfast weight loss meals should be high in protein, filled with nutritious ingredients, and absolutely delicious. This hearty baked frittata checks off all of those boxes and more! It’s got the protein-packed, omega-3 rich salmon that we talked about earlier, plus a few other healthy weight loss foods. Eggs are also high in protein, while spinach is a fiber-rich non-starchy vegetable that can make any meal more satisfying. Spinach also contains thylakoids, a green leaf membrane that has been shown to suppress appetite, decrease cravings and increase weight loss in study subjects.
In this healthy egg breakfast, we combine this trio of superfoods to make one delicious meal. It’s perfect for a Sunday morning with the family or a fancy brunch on a holiday. Get the full frittata recipe here! >
Make your mornings easier with breakfasts delivered! Nutrisystem has several egg breakfasts for your weight loss plan, including our Breakfast Burrito and Turkey Ham And Cheese Omelet. Spinach also makes an appearance on our menu inside of our Artichoke And Spinach Stuffed Chicken Breast and atop our White Chicken And Bacon Ranch Pizza.
9. Slow Cooker Honey Garlic Chicken and Vegetables >
Calories per Serving: 318
On Nutrisystem, Count As: 2 PowerFuels, 3 Extras and 1 Vegetable
As if you needed another reason to eat more garlic, this flavorful spice may also help you lose weight. According to the International Journal for Vitamin and Nutrition Research, garlic has been shown to help reduce waist circumference.
There are so many ways to enjoy garlic, but we love it the most on chicken. This slow cooker dinner combines sweet, garlicky chicken with fiber-rich vegetables to create a simple and easy meal. Get the full recipe here! >
The Nutrisystem menu is also full of meals with garlic. Make your lunchtime routine easier with our pantry perfect Garlic Cheese Flatbread and Fried Garlic Chicken Flavored Ramen.
10. Protein Waffle Recipe >
Servings: 6 (1 serving = 1 waffle)
Calories per Serving: 215
On Nutrisystem, Count As: 1 SmartCarb, 1 PowerFuel and 1 Extra
Looking for more breakfast weight loss meals? Pump up the protein in your morning meal with this hearty Protein Waffle recipe! Research shows that high-protein diets promote weight loss and satiety in study subjects.
Featuring a medley of protein-packed ingredients, including eggs, nonfat plain Greek yogurt and protein powder, these hearty waffles are a satisfying start to your day. Choose your favorite flavor of protein powder to make a custom creation that you love! Then enjoy it with your favorite fresh toppings. Get the full protein waffle recipe here! >
Nutrisystem’s High Protein Pancake Mix can also supply you with a healthy dose of protein and fiber in your morning meal. If you’re in need of a protein powder to use in our waffle recipe above, we can help with that too! Stock up on our protein shake mix and use it to make endless healthy recipes that fit into your weight loss plan.