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8 Delicious Weight Loss Recipes for the Entire Family to Enjoy

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By: Erin Coleman, B.S. - Nutritional Science, R.D., L.D.,

Writer, The Fit Father Project & Fit Mother Project

weight loss recipes

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.

Ingredients

  • 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

Instructions

  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.

Ingredients

  • 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

Instructions

  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.

Ingredients

  • 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

Instructions

  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.

Ingredients

  • 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

Instructions

  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!

Ingredients

  • 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

Instructions

  1. Add 1 teaspoon of oil to a large skillet.
  2. Heat skillet over medium-high heat, and add zucchini, mushrooms, peppers, garlic, and thyme.
  3. Cook mixture for about 7 minutes, stirring frequently, until the vegetables are tender.
  4. Place mixture into a bowl to cool.
  5. Preheat oven to 350 degrees Fahrenheit.
  6. Spray a 9-inch pie pan with nonstick cooking spray.
  7. Place the veggie mixture into the pan, and top with cheddar and mozzarella cheeses.
  8. Whisk together egg whites, eggs, 1 teaspoon of oil, milk, salt, and pepper in a large bowl.
  9. Pour the egg mixture over the vegetable and cheese mixture, and top with parmesan cheese.
  10. Bake in the oven at 350 degrees Fahrenheit for about 45 minutes or until the filling is set.
  11. Cool for 10 minutes, serve, and enjoy!

Servings: 6

Calories per serving: 137 calories
Protein: 11 grams
Carbohydrates: 5 grams
Fat: 8 grams
Sugar: 2 grams

Weight Loss Recipe #6: Avocado Chicken Salad

The kids will love this flavorful weight loss recipe, and so will you! It’s rich in fiber, protein, and heart-healthy fats. Eat it as a side dish or a main course, depending on your mood.

Ingredients

  • weight loss recipes2 skinless, boneless chicken breasts
  • 8 cups of romaine lettuce
  • 1 cup of corn
  • 1 cup of cherry tomatoes, halved
  • 1/2 cup of feta cheese
  • 1/4 cup of toasted pine nuts
  • 1 avocado, sliced
  • 2 tablespoons of olive oil
  • 3 tablespoons of white wine vinegar
  • 1 tablespoon of Dijon mustard
  • Salt and pepper to taste

 

Instructions

  1. Cut chicken breasts in half and boil them until fully cooked (about 15 minutes or so).
  2. Shred the chicken, and set aside to let it cool.
  3. Place lettuce in a large salad bowl.
  4. Add corn, tomatoes, feta cheese, and pine nuts, and mix well.
  5. Top the mixture with sliced avocados and shredded chicken.
  6. In a separate bowl, whisk together olive oil, vinegar, mustard, salt, and pepper to form the salad dressing.
  7. Top the salad mixture with the dressing, serve, and enjoy!

Servings: 6

Calories per serving: 230 calories
Protein: 13 grams
Carbohydrates: 11 grams
Fat: 16 grams
Sugar: 5 grams

Weight Loss Recipe #7: Zucchini Noodles with Tofu

If going vegan is part of your weight loss plan, which is often an effective weight loss strategy, this recipe is for you. Just because it’s entirely plant-based doesn’t mean the recipe lacks flavor; in fact, the opposite is true. The recipes calls for zucchini noodles instead of regular noodles to cut carbs, but your entire family will love it just the same.

Ingredients

  • weight loss recipes5 medium-sized zucchinis
  • 12 ounces of extra firm tofu
  • 1/3 cup of sesame oil
  • 1 clove of minced garlic
  • 1 tablespoon of freshly grated ginger
  • 1/3 cup of smooth peanut butter
  • 1/3 cup of regular or low-sodium soy sauce
  • 1/4 cup of rice vinegar
  • 2 tablespoons of chili paste
  • 1/4 cup of scallions, chopped
  • 2 tablespoons of sesame seeds

Instructions

  1. Spiralize your zucchini into noodles.
  2. Cut the tofu into bite-sized pieces.
  3. Heat 1 teaspoon of oil in a skillet and add tofu.
  4. Cook over medium-high heat until the tofu until is golden brown and set aside.
  5. Prepare the sauce by blending together garlic, ginger, peanut butter, the remaining oil, soy sauce, vinegar, and chili paste.
  6. Add 1/2 cup of sauce to the tofu and simmer, stirring continuously, until the sauce begins to evaporate and soak into the tofu.
  7. Top the zucchini noodles with tofu, the remainder of the sauce, scallions, and sesame seeds.
  8. Serve warm or cold and enjoy!

Servings: about 6

Calories per serving: 318 calories
Protein: 12 grams
Carbohydrates: 16 grams
Fat: 24 grams
Sugar: 8 grams

Weight Loss Recipe #8: Chocolate Peanut Butter Protein Shake

Try this delicious shake recipe for breakfast, lunch when you’re on the go, a snack for the kids, or pre- or post-workout nourishment to beat hunger without the extra calories. It’s loaded with protein, healthy carbs, and nutritious fats.

Ingredients

  • peanut butter chocolate shake weight loss recipes3 cups of protein-fortified almond milk or soy milk
  • 2 scoops of chocolate protein powder
  • 1/2 cup of spinach
  • 1 banana
  • 2 tablespoons of peanut butter
  • Ice

Instructions

  1. Blend all ingredients together in a blender until smooth.
  2. Serve and enjoy!

Servings: 2

Calories per serving: 309 calories
Protein: 25 grams
Carbohydrates: 26 grams
Fat: 13 grams
Sugar: 10 grams

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“FIT MOM” JUMPSTART
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Lose the Weight and Keep it Off Long Term

Losing weight involves more than simply having the right weight loss recipes on hand for you and your family. The following tips and tricks help steer you in the right direction during your weight loss journey.

  • Get at 7 – 9 hours of sleep each night.
  • Exercise most days of the week.
  • Drink about 2 cups of water before meals.
  • Fill half of each plate with veggies.
  • Eat protein and healthy fats at each meal.
  • Avoid smoking and drinking alcohol.
  • Steer clear of soda and other sugary drinks.
  • Cook at home as often as you can.

Studies show that at-home cooking is associated with healthier eating and lower body weights compared with eating at fast-food or sit-down restaurants.

If you’re unsure about what to cook for a weight loss diet, try the Fit Mother Project jump start plan for a hassle free approach. Many women safely lose weight by eating 1,200 to 1,500 calories (up to 1,800 calories if you’re very active) daily. Aim for 4 to 6 smaller meals instead of 2 or 3 large meals.

Set aside at least 30 minutes most days of each week for regular workouts. Continue making weight loss recipes the whole family can enjoy, to set a good example for your spouse and children and create healthy habits for life!

Erin Coleman
Writer, The Fit Father Project

A 15-year freelance writing veteran, Erin is registered dietitian and health educator who is passionate about health, fitness and disease prevention. Her published work appears on hundreds of health and fitness websites, and she’s working on publishing her first book! Erin is a wife and mom of two beautiful children.

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If you’re a busy mom who wants to finally lose weight, get healthy, and actually keep the pounds off for good, this is the simple program you’ll love sticking to…

Our Fit Mother 30X Program (FM30X) is the answer you’ve been looking for. Inside FM30X, you’ll receive:

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