Just because you’re following a healthy weight loss diet, does not mean you have to prepare separate meals for yourself vs. feeding your entire family. With the right weight loss recipes in hand, you don’t have to sacrifice taste to shed pounds or disappoint your family at mealtime. They’ll love the recipes as much as you do!

In addition to trying the following weight loss recipes below, check out the Fit Mother Project's free meal plan & workout to begin your new fitness regime today!

Weight Loss Recipes #1: Salmon Stir-Fry

When you’re seeking healthy weight loss recipes the whole family can enjoy, this salmon stir-fry recipe is sure to be a hit and provides just over 200 calories per serving. It’s as delicious as it is nutritious and is protein-rich. Your entire family will give it a thumbs up.


  • weight loss recipes1 1/2 pounds of salmon cut into cubes
  • 3 tablespoons of soy sauce (use low-sodium soy sauce as needed)
  • 1 tablespoon of sesame oil
  • 1 tablespoon of crushed garlic
  • 1 tablespoon of minced ginger
  • 2 cups of green beans
  • 2 cups of sliced mushrooms
  • 1 tablespoon of lemon juice
  • 1 tablespoon of sesame seeds
  • 1/4 cup of chopped green onions


  1. Marinate salmon with 2 tablespoons of soy sauce in a medium-sized bowl.
  2. Preheat a skillet over medium-low heat; add 1 teaspoon of sesame oil.
  3. Add salmon, 1/2 tablespoon of ginger, and 1/2 tablespoon of garlic to the skillet and cook for about 9 minutes or until salmon is cooked through, stirring occasionally.
  4. Set the salmon mixture aside.
  5. Add 2 teaspoons of sesame oil to the skillet and increase heat to medium-high.
  6. Add mushrooms, green beans, 1 tablespoon of soy sauce, 1/2 tablespoon of ginger, and 1/2 tablespoon of garlic, and cook for about 6 minutes, stirring occasionally.
  7. Place the salmon back into the skillet and add lemon juice.
  8. Top with sesame seeds and green onions and stir slowly.
  9. Remove from heat, serve, and enjoy!

Servings: about 4

Calories per serving: 235 calories
Protein: 36 grams
Carbohydrates: 11 grams
Fat:6 grams
Sugar: 3 grams


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Weight Loss Recipes #2: Orange Chicken with Rice

This healthy weight loss recipe is mouth-watering and provides a good balance of lean protein, fiber-rich carbohydrates, and heart-healthy fats.

The best part is it’s easy to prepare and even your kids will be begging for seconds.


  • Orange Chicken with Rice weight loss recipes3 tablespoon of olive oil
  • 1 medium onion, chopped
  • 1 3/4 cups of chicken broth or vegetable broth
  • 1 cup of brown rice
  • 1 tablespoon of orange zest
  • 1/2 cup of juice from two oranges
  • 4 large chicken breasts
  • 1 teaspoon of salt
  • 1/4 teaspoon of black pepper
  • 2 tablespoons of toasted pine nuts
  • 2 tablespoons of chopped fresh mint


  1. Preheat oven to 375 degrees Fahrenheit.
  2. Place 1 tablespoon of olive oil in a skillet, and heat to medium-high heat.
  3. Add onions and cook for about 5 minutes or until the onions are light brown.
  4. Place onions in 2-quart baking dish.
  5. Add the broth, rice, 1/4 cup of orange juice, 1/2 tablespoon of orange zest, 1 tablespoon of oil, and 3/4 teaspoon of salt to the baking dish and mix well.
  6. Coat chicken with 1 tablespoon of oil, 1/4 teaspoon of salt, and 1/4 teaspoon of pepper in a medium bowl.
  7. Place the chicken over the rice mixture in the baking dish.
  8. Cover the dish with foil and bake for about 55 minutes.
  9. Remove the foil and drizzle 2 tablespoons of orange juice on the chicken.
  10. Bake an additional 50 minutes or until the rice is tender and the chicken is fully cooked.
  11. Remove the dish from the oven.
  12. Drizzle chicken with 2 tablespoons of orange juice, pine nuts, fresh mint, and 1/2 tablespoon of orange zest.
  13. Serve and enjoy!

Servings: about 4

Calories per serving: 337 calories
Protein: 31 grams
Carbohydrates: 18 grams
Fat: 16 grams
Sugar: 4 grams

Weight Loss Recipes #3: Southwest Chickpea Salad

If you’re following a vegetarian weight loss meal plan or simply looking for a protein-rich meatless entrée the entire family will love, this southwest chickpea salad is a good match. It’s also loaded with fiber and heart-healthy fats.


  • weight loss recipes chickpea salad1 tablespoon of lime juice
  • 2 tablespoons of olive oil
  • 1/4 teaspoon of chili powder
  • 1 teaspoon of ground cumin
  • 1/4 cup of chopped cilantro
  • 1/2 teaspoon of salt
  • 1 15-ounce can of chickpeas, drained (1 1/2 cups)
  • 1 15-ounce can of black beans, drained (1 1/2 cups)
  • 1 15-ounce can of corn, drained (1 1/2 cups)
  • 2 medium avocados, sliced
  • 2 cups of cherry tomatoes, halved
  • 3/4 cups of sliced black olives
  • 1/3 cup of feta cheese


  1. To make the dressing, whisk together lime juice, olive oil, chili powder, cumin, cilantro, and salt in a small bowl.
  2. Combine corn, chickpeas, black beans, avocados, tomatoes, and olives in a separate large bowl.
  3. Top the mixture with the dressing you prepared and mix well.
  4. Top with feta cheese and stir until well combined.
  5. Serve, and enjoy!

Servings: about 10

Calories per serving: 264 calories
Protein: 6 grams
Carbohydrates: 22 grams
Fat: 18 grams
Sugar: 4 grams

Weight Loss Recipe #4: Zucchini Bread Oatmeal

The kids will love this healthy breakfast recipe just as much as you and your spouse. It’s loaded with protein, fiber, and heathy fats, and gives your entire family the energy needed to start each morning off right.


  • weight loss recipes2 cups of protein-fortified almond milk or soy milk
  • 2/3 cup of rolled oats
  • 1 teaspoon of ground cinnamon
  • 1 cup of grated zucchini
  • 4 teaspoons of chia seeds
  • 2 teaspoons of vanilla extract
  • 1/4 cup of chopped walnuts
  • 2 bananas, sliced


  1. Bring milk, cinnamon, and oats to a boil and simmer over medium heat for about 3 minutes, stirring occasionally.
  2. Add zucchini and chia seeds.
  3. Continue to simmer for about 5 minutes, stirring occasionally.
  4. Remove from heat and stir in the vanilla and walnuts.
  5. Top with sliced bananas or a sprinkle of brown sugar (optional).
  6. Serve and enjoy!

Servings: 4

Calories per serving: 217 calories
Protein: 10 grams
Carbohydrates: 27 grams
Fat: 9 grams
Sugar: 7 grams

Weight Loss Recipe #5: Crustless Vegetable Quiche

This lower-calorie breakfast dish is one of the most delicious weight loss recipes the whole family can enjoy. It’s rich in protein and fiber, but low in carbohydrates. The crustless vegetable quiche recipe below is flavorful, so the rest of your family will love it just as much as you!


  • Crustless Vegetable Quiche weight loss recipes2 teaspoons of olive oil
  • 2 cups of sliced zucchini
  • 1 cup of sliced mushrooms
  • 1 large orange bell pepper, chopped
  • 2 garlic cloves, chopped
  • 1 tablespoon of ground thyme
  • 3 large eggs
  • 3 large egg whites
  • 3/4 cup of unsweetened protein-fortified almond milk or soy milk
  • 1 teaspoon of salt
  • 1/4 teaspoon of pepper
  • 1/3 cup of reduced-fat cheddar cheese
  • 1/3 cup of mozzarella cheese
  • 2 tablespoons of grated Parmesan cheese
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