1.
Oatmeal with Fresh Berries and Nuts
Why it works: Oats are high in fiber, which helps you feel full for longer.
Paired with berries and nuts, you get natural sweetness, antioxidants, and healthy fats.
How to make it:
- Cook ½ cup of rolled oats in water or low-fat milk.
- Top with a handful of fresh or frozen berries.
- Sprinkle with a few chopped almonds or walnuts.
2. Grilled Chicken Salad with Olive Oil Dressing
Why it works: Lean protein like chicken helps keep hunger in check, while vegetables add volume and nutrients without too many calories. Olive oil provides healthy fats that support heart health. How to make it:
- Grill or pan-sear a skinless chicken breast.
- Serve over a bowl of mixed greens, cucumbers, tomatoes, and bell peppers.
- Drizzle with a simple dressing made from olive oil, lemon juice, salt, and pepper.
3. Quinoa and Veggie Stir-Fry
Why it works: Quinoa is a whole grain high in both fiber and protein. Combined with colorful vegetables, it creates a filling, nutrient-packed meal. How to make it:
- Cook 1 cup of quinoa according to package instructions.
- In a pan, stir-fry chopped broccoli, carrots, bell peppers, and onions.
- Mix the cooked quinoa with the vegetables and season with garlic, soy sauce, or a squeeze of lime.
4. Baked Salmon with Steamed Vegetables
Why it works: Salmon is rich in protein and omega-3 fatty acids, which support overall health. Pairing it with vegetables keeps the meal light but satisfying. How to make it:
- Season a salmon fillet with lemon, herbs, and a drizzle of olive oil.
- Bake at 375°F (190°C) for 15–20 minutes.
- Serve with steamed broccoli, asparagus, or zucchini.
5. Greek Yogurt with Chia Seeds and Honey
Why it works: Greek yogurt is high in protein and probiotics, while chia seeds provide fiber and omega-3s. A touch of honey makes it naturally sweet without processed sugar. How to make it:
- Spoon 1 cup of plain Greek yogurt into a bowl.
- Stir in 1 tablespoon of chia seeds.
- Add a drizzle of honey and top with sliced fruit if desired.
