7 meals to lose weight without disregarding desires

Greek yogurt is twice as protein-rich. Some products have over 20 grams of protein per serving. “Protein keeps you satisfied longer and takes about 18% more energy to digest than fat,” registered nutritionist Angela Ginn tells TODAY.com. Avoid additional sweets with low-fat, plain varieties and add fresh fruit for fiber.

Marisa Moore, registered dietitian, tells TODAY.com, “Eggs are inexpensive, the protein sticks with you, and they can be eaten for breakfast, lunch, or dinner. Try a 100-calorie hard-boiled egg for breakfast or snack.

Whole grains last longer than refined white flour, which loses minerals and fiber. Weight loss benefits from whole grains: A 2017 study indicated that consuming whole grain products instead of white bread and rice reduces daily calorie absorption by a cookie.

Like Save And Share

For protein, fiber, and healthy fat, spread peanut butter, almond butter, or cashew butter on toast, an English muffin, or whole grain crackers. Joan Blake, a certified nutritionist, says nut butters are creamy and satiate longer than butter or jam.

The soluble fiber in oatmeal keeps you full, lowers cholesterol, and controls blood sugar. Use unsweetened types and add raisins, dried cranberries, almonds, and cinnamon or nutmeg.

A glass of reduced-fat milk offers 9 grams of protein and 350 milligrams of the 1,000–1,500 milligrams of calcium women require. Many get only half that daily.

Cheese pairs well with whole grain crackers or apples since each 1 ounce serving has 6 or more grams of protein. Calcium is present. To feel full with less cheese, use a low-fat cheese like mozzarella or a pungent one like sharp cheddar or feta.

Check For More Stories