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Healthy Meals To Lose Weight

The weight loss and diet conversation is, well, confusing to say the least. Just searching “weight loss” in good ‘ole Google can feel like sailing out into an endless sea of opinions, conflicting research, and arguments over the “best diet” and the “best way to lose weight.”

Here, there is a single philosophy: to eat as nature intended. Or, in other words, to avoid processed foods and eat as simply as possible using natural spices and seasonings.

Following this simple principle can make eating healthy much more simple and easy to grasp, as all you have to do is focus on eating whole foods and avoiding processed foods.

So, with that being said, let’s dive into what healthy meals can actually look like, so you have a model going forward!

5 Healthy Meals To Lose Weight

These recipes are relatively low in carbs, but are rich in protein which is important for keeping you full and satisfied for longer. They’re also flavorful to drive a point home: weight loss doesn’t have to be all boring spinach salads and dry chicken breast. You definitely can enjoy what you’re eating on your weight loss journey. It’s all about the portions and the nutrition!

1. Salmon Meal Prep

Fatty fish like salmon are a great source of omega-3 fatty acids and Vitamin D, both of which are important for maintaining a healthy body weight. This recipe is excellent because it gives you two different ways to prepare salmon with veggies for a healthy, weight-loss-friendly meal that’s also perfect for food prep.

2. Lemon Herb Chicken Salad

Chicken gets a bad rap because it’s a lean meat that’s perfect for getting your protein while trying to lose weight, but it often gets relegated to dry and boring salad recipes. You don’t have to sacrifice on flavor just because you’re eating a chicken salad: try marinating your chicken in a savory dressing like the one in this recipe to add a ton of mouth-watering flavor to a weight loss staple.

3. Tomato and Basil Omelette

Getting protein in the morning can be crucial for weight loss: it keeps you full longer than a breakfast of sugar and carbs, minimizes blood sugar spikes, and delivers protein to maintain your muscles. Harness the power of eggs with your breakfast and pair it with lots of fiber-filled veggies to keep you full throughout the first part of your day.

4. Spicy Sriracha Tuna Wrap

Tuna salad is a perfect solution for weight loss while you’re short on time. It’s quick, it’s easy, and you can easily customize the flavors to your palette. This recipe takes a can of tuna and turns it into a light, healthy, and flavorful wrap that can be put together in just minutes.

5. Cauliflower Pizza

Good news: you don’t need to sacrifice your favorites just because you’re on a mission to lose weight. An old favorite like pizza can be tweaked to fit your goals with just a couple of easy switches like swapping your heavy pizza crusts for a light and healthy cauliflower crust. Top with tomato sauce, fresh veggies, and a lean protein of your choice and you have a delicious option that feels like a cheat but really isn’t.

How To Eat To Lose Weight and Maximize Your Health

As I mentioned earlier, there is a lot of conflicting information about eating for weight loss, especially when it comes to fad diets that come and go. However, if you stick to some basic principles, you can lose weight without dialing up the confusion.

Here are some tips and tricks for adjusting your diet for health and longevity while you’re on the quest to lose weight.

  • Avoid processed foods. This is first on the list for a reason; eating processed foods is a recipe for weight gain, as they are often loaded with added sugars, inflammatory oils and flours, and toxic chemicals and preservatives that can disrupt your hormonal system (which can make it even harder to drop fat). Instead, focus only on eating whole foods (wild meats, fish, vegetables, squash, leafy greens, fruits, nuts and seeds, cold-pressed olive and coconut oils, and spices.)
  • Pay attention to your calories. Losing weight is ultimately going to come down to your calorie balance. Eat too much and you’ll gain weight, but eat for a moderate caloric deficit and you’ll start to see a gradual decline on the scale. Track your calories and macronutrients whenever possible so you have a good idea of how healthy your diet is and whether or not you’re on track for your goals.
  • Don’t go for extremes. As tempting as the “lose ten pounds in a week” ads are, they’re a scam at the end of the day. Even if you did manage to lose a crazy amount of weight in a short period of time, chances are that 1) the loss won’t be maintainable and 2) you’re just doing long-term damage to your body and metabolism. [*]  It might be frustrating sometimes, but slow and steady is the way to go if you want to make any meaningful changes.
  • Keep the carbs to a minimum. Carbs are definitely important for providing energy, but you’re really going to want to watch your intake if you’re trying to lose weight. They’re already going to be pretty calorie-dense, not to mention the fact that simple sugars can spike your blood sugar and lead to fat storage.
  • But do make sure you’re getting a ton of veggies. That said, vegetables and moderate amounts of fruit are an excellent way to get your healthy carbohydrates in, plus they’re going to be rich in nutrition and adding volume to your meals without maximizing your calorie intake for the day. Make sure that you’re filling up on as many vegetables as you possibly can throughout the day to keep your diet healthy without compromising your weight loss progress.

The Bottom Line

If you want to lose weight, you need to stick to something long-term, and filling your diet with flavorful, nutritious, and satisfying foods is a great way to make that a reality. We’re going for the right mix of quality, quantity, and satisfaction so you can crush all of your fitness goals.


Be sure to also check out my spice company, Flavor Republic, for the most epic lineup of natural, salt-free, non-irradiated spices that will take ANY meal you make to the next level!


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