Our tuna salad recipe comes in at just 135 calories/serving. Serve with 10 baby carrots and 2/3 cup plain, unsweetened Greek yogurt with a small pear. Make a quick sauce of balsamic vinegar, honey and fresh thyme to top off juicy pork tenderloin that comes in at just 370 calories/serving. Our recipe is so easy it will likely become a weeknight staple for you and your family.
Olive Garden Minestrone Soup
“A structured plan like this can help you practice and understand the building blocks that make up a balanced diet. Get Ree’s Black-Eyed Pea Soup with Sausage and Greens recipe.
- The fruit adds sweetness, the cereal provides a boost of fiber, and the milk rounds it all out with much-needed protein.
- Baked salmon is already a win, but that punchy olive-caper relish is what makes it sing.
- Complete the meal with cucumber spears and 1/2 cup 2% cottage cheese or Greek yogurt, topped with 2 clementines.
- Combine 1 cup Cheerios, 1/2 cup berries, 1 tablespoon slivered almonds and 6 ounces plain, unsweetened Greek yogurt in a bowl.
- Don’t knock it ’til you try it—this surprising flavor combo is super satisfying.
- Our recipe is so easy it will likely become a weeknight staple for you and your family.
Veggie Fajitas
Serve 4 ounces of flounder (our Zesty Lemon-Herb recipe is under 200 calories per serving). Eat with 1 cup cooked couscous and 1 cup steamed broccoli. Enjoy with a single-serve ice cream for dessert and you can go to bed happy. Fish tacos typically feature fried fillets, but you can also bake salmon for a lighter take. You’ll still get a ton of flavor when served with the street corn-inspired slaw. Layer 1/2 unimeal reviews toasted English muffin with 1 ounce reduced-fat sliced cheese, 1 sliced tomato sliced, 1 cup steamed and drained spinach and 1 poached egg.
Heat 1 cup tomato soup and serve with a sandwich made with 1 mini whole-wheat pita, 3 ounces thinly sliced roast beef, 1 teaspoon horseradish, mustard, tomato slices and lettuce. Combine 3/4 cup bran flakes, 1 banana and 1 cup fat-free milk in a bowl. This is such a simple yet satisfying way to start your day.
Serve over salad greens and alongside one 100% stone ground corn tortilla and a piece of fruit. It’s not always easy to eat healthy—especially if you’re trying to feed a hungry family! A few years back, Ree Drummond herself embarked on a weight loss journey that led to a new way of eating.
Quick and Easy Sweet Cucumber Salad
The fruit adds sweetness, the cereal provides a boost of fiber, and the milk rounds it all out with much-needed protein. Depending on your daily activity level, we also suggest checking out our 1,300-, 1,400-, 1,500- and 1,800-calorie meal plans. Remember, healthier eating habits can revolve around many different goals such as lowering blood pressure or cholesterol—not just losing weight. This is a big, colorful bowl of “clean-out-the-fridge” magic—veggies, beans, pasta, and a rich tomato broth that tastes like it simmered all day.
You can also add on 1 to 5 ounces of protein at all meals if at any point you’re feeling like it’s just not enough food to keep you satisfied. The combo of fiber from produce and lean protein makes this an adaptable strategy that’ll help you lose weight safely—if that is a goal of yours. You shouldn’t feel deprived with the simple breakfast, lunch, and dinner options we’ve outlined here.
Healthy Ground Beef Stroganoff
Grab 1 or 2 hard-boiled eggs on your way out the door for extra protein as well as nutrients like choline. If you want more of a Mediterranean-style option, try our veggie niçoise pitas, packed with hummus, red peppers, chickpeas and kalamata olives at 290 calories/serving. Baked salmon is already a win, but that punchy olive-caper relish is what makes it sing. Spoon it over the fish (juices and all) and serve with couscous—easy, bright, and a little bit fancy. Smoky-spiced shrimp plus charred peppers and onions equals fajitas that feel like a party! Everything cooks fast (hello, 25-minute dinner), so you can spend your energy on the important stuff…like guac.
Stuffed Pepper Soup
Don’t knock it ’til you try it—this surprising flavor combo is super satisfying. Spaghetti squash turns into the ultimate edible bowl, stuffed with taco-spiced turkey, beans, corn, and plenty of goodness. Add your favorite toppings and it’s basically taco night, just in a cozier, veggie-forward disguise. In just 25 minutes, you can whip up these savory mushroom quesadillas. Complete the meal with cucumber spears and 1/2 cup 2% cottage cheese or Greek yogurt, topped with 2 clementines.
A Simple 7-Day, 1,200-Calorie Diet Meal Plan
This stir-fry will satisfy all your takeout cravings. Its savory, glossy sauce with soy and oyster sauce, plus ginger and garlic gives it so much flavor. The quick broccoli blanch is the trick that keeps it bright and crisp, especially over steamed rice. Heat up 1 cup vegetable soup, and serve with 1 veggie burger on a slice of whole grain and seed toast or an English muffin. If you don’t have a go-to veggie burger, you can make our mushroom-quinoa one without any toppings. Blend 1 cup frozen berries, 1/2 banana, and 8 ounces of low- or fat-free milk into a smoothie.
It’s a perfect savory-sweet lunchtime meal that has plenty of fiber and protein. In the microwave, cook 1/2 cup quick-cooking oats with low-fat or unsweetened soy milk. Add 1/2 apple (sliced or chopped), 1 teaspoon honey and a pinch of cinnamon. This well-balanced breakfast should keep you full until lunch. It’s warm, cozy, and just the right kind of creamy thanks to a little cream cheese stirred in at the end. With rotisserie chicken and corn in the mix, this chili that tastes like you tried harder than you did.
Cauliflower Chili
She quickly realized that it’s not just possible, but it can actually be enjoyable! And the best way to start is to have a strong lineup of healthy dinner recipes to choose from. An old favorite gets a healthy spin thanks to a mix of low-fat mayo https://unimeal-review.com/ and nonfat yogurt.
Caprese Chicken
All the joy of enchiladas, none of the rolling—just stir in pieces of corn tortillas, rotisserie chicken, beans, enchilada sauce, and let the cheese melt into bubbly bliss. Finish with whatever toppings your people love (avocado, cilantro, sour cream…go wild). Toast a 100% whole-grain frozen waffle and spread 2 tablespoons nut butter on top. Add 1 small sliced banana, plus cinnamon and nutmeg. Bananas are an ideal match for the nut butter, but you could use an apple instead. Top 1 cup of plain or low-sugar Greek yogurt with 1 cup berries of your choice and 1/3 cup low-sugar granola to make a simple but delectable yogurt parfait.
Day 6: Lunch
We’ve got you covered from vegetarian to gluten-free to low-carb, high-protein, low-calorie and even keto recipes. The answer can be different depending on the person. Some might opt for a low-calorie meal, while others prefer a menu packed with lean protein or even a vegetarian dinner. The most important thing to remember is that the simple and easy dinner ideas you’ll find here are still every bit as satisfying as the more indulgent recipes you know and love. They’re just naturally lighter or they’ve been tweaked a bit to help you and your family get the fuel everyone needs to power through their days. Serve 4 ounces poached salmon with a slaw made by tossing 1 1/4 cups coleslaw mix and 2 sliced scallions with 1 tablespoon of rice vinegar and 1 1/2 teaspoons olive oil.