Healthy Weight Loss Tips

Take time this weekend to plan healthy meals ahead for next week. If you’re very busy during the week, go ahead and prepare them (or partially make them) so all you need to do is re-heat or cook.

This will help you avoid stress eating at the end of the day when you’re low on energy. Consider also eating the “same” foods during the day and only changing up your dinner foods. This too will help keep your food choices under control, and makes planning and preparing a simple process.

Here are some ideas for healthy plan-ahead meals:

Turkey Chili – use lean ground turkey, kidney beans, lots of tomatoes, onions, and peppers, and spices for a hearty dish. You can serve with a salad or veggies and low fat dip. Turkey chili freezes well so make a large portion then freeze in serving sizes.

Chicken and Veggie Stir Fry – Buy skinless, bones chicken breast tenders and cut into chunks. Put in freezer bag. Then buy a bag of mixed oriental vegetables and a microwave steamer bag of brown rice. Keep everything in the freezer until ready to use. Sauté chicken and veggies in a nonstick skillet with cooking spray while you’re steaming your rice. Add light soy sauce and garlic for extra flavor.

Vegetable Soup with Meatballs – make meatballs ahead with lean ground beef or turkey. Add a little salt and pepper to meat, form into 1-inch balls, and bake at 400 for 20 minutes. Once cooled, freeze in serving sizes. For soup, use low sodium fat free chicken or beef stock. Throw in all your favorite non-starchy fresh or fresh-frozen veggies: green beans, broccoli, cauliflower, tomatoes, onions, pepper, minced garlic, etc. Add meatballs when re-heating. This soup freezes well so make a large portion and freeze in serving sizes.

Tuna Wraps – Drain a can of low sodium, water-packed tuna. Stir in 1 tablespoon of low fat Ranch salad dressing (or your favorite low fat dressing). Spread on a whole grain, low carb wrap or tortilla. Add shredded lettuce, chopped tomato, onions and pepper slices, and low fat cheese. Roll up and enjoy. (Goes great with a cup of your veggie soup.)

Chunky Chicken Salad – A great way to use up leftover chicken breast is on top of a salad! Cut cooked chicken breast into chunks. Toss with diced carrots and apples, and a small handful of pecans. Serve over a bed of mixed greens with fat free raspberry vinaigrette. Crumble on low fat feta cheese.

There are numerous healthy recipes online for every dish imaginable. Take a look and get ideas for your next plan-ahead meals.