Drop 10 Today: Follow Joy Bauers Healthy Meal Plan
How long will it take you to drop 10? Losing weight is personal and not a race. While some folks may drop 10 pounds in a month, others will hit their goal later and that’s OK.
The best part? This plan is sustainable. Its filled with so many options and it’s nothing like a fad diet. Youll not only feel energized and satisfied while youre losing weight, you can keep it off for good.
Below is a week’s worth of menu options that can be repeated throughout the month.Simply mix and match breakfasts, lunches, dinners and snacks to make a custom menu just for you.
Tzatziki Turkey Burgers With Courgette Fries
429 calories per portion
- 200g fat-free natural Greek yogurt
- 150g cucumber, deseeded and grated
- ½tbsp dried mint
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Greek Lemon Potatoes From Fuss Free Flavours
Did you know that potatoes have a ton of health benefits? One medium sized potato has just 110 calories but packs half your daily value of vitamin C and more potassium than a banana! Its also an amazing source of resistant starch which is helpful for weight loss. Most importantly, potatoes are cheap! You can serve these healthy Greek Lemon Potatoes alongside egg whites or turkey bacon for a complete weight loss breakfast. You can also serve them as a side dish with grilled chicken and steamed veggies. The choice is yours!
I hope you enjoyed this full week of healthy weight loss meals on a budget! These 21 delicious recipes are sure to keep you full and happy on your weight loss journey.
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Pumpkin Smoothie From Cooking With Mamma C
Canned pumpkin is a cheap weight loss food with lots of health perks, such as Vitamin A and antioxidants. Healthline calls pumpkin a nutrient dense and low calorie food that can promote weight loss. This yummy pumpkin smoothie also has banana, a cheap fruit that is high in potassium. I recommend omitting the walnuts and using the optional oats instead. You can also use regular milk in place of almond milk.
How Do You Properly Store Chicken In The Fridge
“You want to store your chicken on the bottom of the fridge, under any cooked or raw products,” says Patrick Ochs, corporate executive chef at Pubblica Italiana and Dalia at The Celino Hotel. If you’re storing your container of leftover pasta under a couple of slabs of red meat, you definitely want to reconsider. Why? The last thing you want is the raw juices seeping into your already cooked food because it could cause foodborne illness.
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Healthy Sandwich With Chicken
Looking for the low calorie diet for weight loss, you should not pass this recipe.
- 1 cup of vanilla custard powder
- Sugar sweetener
Butternut Squash Pasta Salad
If you’re looking for easy, healthy dinner recipes, but you’re tired of lettuce-based salads, this butternut squash pasta salad recipe will be a game-changer. Like other Mason jar salads, this recipe can be made in advance, and it’s packed full of nutritious veggies.
Get our recipe for Butternut Squash Pasta Salad.
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Cranberry Mustard Mini Tuna Melts
This tuna melt recipe is one of a kind, simply by the way it is made. Similar to an open-faced tuna melt, these tuna melts have a bread base with a cheesy, tuna salad filling on top. Assembling them is much easier than you thinkperfect for your weekly meal prep.
Get our recipe for Cranberry Mustard Mini Tuna Melts.
Eggs Benedict With Smoked Salmon And Avocado Sauce
Eggs Benedict is a delicious and classic brunch dish. But English muffins topped with buttery hollandaise sauce isnt exactly the kindest combo for your waistline. For a healthier twist on your favorite savory a.m. treat, try this version: We’ve swapped the empty-carb English muffins for portobello mushrooms, and piled on an omega-3-packed serving of smoked salmon. Instead of hollandaise, we use a creamy avocado sauce, which also adds a dose of healthy fat.
This super-easy Asian rice noodle salad is the perfect healthy weight loss meal to whip up when youre short on time. Its really light, but still packed with filling and fat-burning brown rice, along with heart-healthy cabbage. Bonus: If you have leftover coleslaw, you can sauté it with garlic and ginger, then add a protein for a faster-than-takeout mu shu.
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Sweetgreen Portobello Squash And Wild Rice Bowl With Ginger Miso Dressing
- 2 cups cooked wild rice, warm
- 4 cups kale leaves, shredded
- 1 handful basil leaves, torn
- 3 Portobello mushrooms, stemmed, diced, and roasted
- 1 small butternut squash, peeled, diced, and roasted
- 1 small red onion, peeled, diced, and roasted
- 1 medium red beet, peeled and diced
- 6 basil leaves, chopped, plus more for serving
- 3 parsley sprigs , chopped
- 1 small eggplant, thinly sliced
- 1 small zucchini, thinly sliced
- 8 oz fresh part-skim mozzarella, sliced
Per serving: 313 calories, 20 g fat, 16 g carbs, 4 g fiber, 21g protein.
Recipe courtesy ofMen’s Health
Air Fryer Sesame Soy Garlic Chicken Wings
This recipe for air fried chicken wings makes a tender wing with a crisp exterior that holds up to a sesame soy garlic glaze. There’s no batter, no vat of oiljust some crispy chicken tossed in a spicy sauce.
The genius of getting a whole rotisserie chicken is that it can be used in a multitude of different flavor profiles and dishesit’s like a blank, protein-filled canvas. It’s a simplified version of the iconic dish that’ll be ready in about 30 minutes .
Get our recipe for Chicken Parm Casserole.
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Poached Salmon With Yogurt
With 35 grams of protein and low in fat, salmon is a longtime favorite weight loss food, boosting your metabolism while naturally regulating your appetite hormones.
This salmon, topped off with a delicious yogurt-based sauce, is filling and packed with flavor. Because it’s cooked in liquid, you don’t have to worry about the fish tasting dry.
Make this slaw for your weekday lunch or weekend picnic. Trust us: You and your picnic buddies wont be able to tell how healthy it is.
Chickpeas, also known as garbanzo beans, are loaded with resistant starch, which helps with weight loss. Theyre also a great source of protein and fiber, which will help keep you full until dinnertime.
Try this recipe: Crisp Chickpea Slaw
Slow Cooker Beef Goulash
Now, you might be thinking that a goulashâwhich is a meat and veggies stewâwould require a lot of time, but our recipe is made for your slow cooker. All you have to do is combine all of the ingredients into it, and let the time-saving appliance work its magic while you do whatever it is you need to do. It’s that easy!
Get our recipe for Slow Cooker Beef Goulash.
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Honey Mustard Chicken With Brussel Sprouts
- Kosher salt and freshly ground black pepper
- 2 lb bone-in, skin-on chicken thighs
- 1 12 lb Brussels sprouts, halved
- 14 large red onion, sliced
Per serving: 360 calories, 20.1 g fat , 30.8 g protein, 14.5 g carb, 350.8 mg sodium, 6.8 g sugars, 3.7 g fiber
Recipe courtesy of Lindsay Cotter of Cotter Crunch.
Apple Cranberry Steel Cut Oats From Muscle & Manna
Oatmeal is a budget-friendly whole grain that is fantastic for weight loss because it has a high fiber content to keep you full longer! This easy Instant Pot oatmeal recipe is healthy comfort food at its finest. Use just a little sweetener to keep the calories low and prevent blood sugar spikes. A delicious and filling breakfast for weight loss on a budget!
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Zucchini Noodles With Cilantro Lime Chicken
Zucchini noodles with chicken, cilantro, and lime are delicious 20 minutes, healthy and gluten-free dinner ideas. True light and quick summer dinner which is perfect for the days when its too hot to cook. With leftovers for tomorrow, if serving only 2 of you.
Zucchini noodles were quite crisp and not soggy the next day as well. You can use any protein you wish shrimp, black beans or tofu would go nicely as well.
Spicy Tuna And Avocado Fish Taco
Forget the fried version: This is your new fish taco recipe. Not only does the combination of silky rare tuna and creamy avocado fit a boatload of healthy fat into the palm of your hand, but the flavors are tough to beat, especially when crowned with a spicy slaw and the tang of a few pickled onions.
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Low Calorie Spinach Pasta
As you know, spinach always assists in losing weight and it is very good for health. Now try out the spinach pasta recipe.
This is also an excellent low calorie diet for weight loss.
What you need:
2 types of mushrooms are required for this recipe: 4 cups of baby Bella mushrooms and 1 cup of porcini mushrooms chopped
- 8 cups of chicken or vegetable stock
- Salt and pepper
- 1 cup of bell peppers, chopped
- 1 cup of soaked Arborio rice
- 2 teaspoons of olive oil
- 1 teaspoon of garlic, chopped
- 2 cups of chopped onions
- 2 teaspoons of fresh herbs, chopped
- 2 teaspoons of parmesan cheese
How Cheese Can Help You Lose Weight
Top your toast with Mascarpone, not butter
Mascarpone tastes just as rich and indulgent, but it has 62 calories per tablespoon compared to 102 calories per tablespoon in butter.
Spread sandwiches with cream cheese, not mayo
A tablespoon of full-fat mayonnaise has 94 calories and 10 grams of fat. A tablespoon of whipped cream cheese, in comparison, has 30 calories and just two and a half grams of fat.
Swap cream for ricotta
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Chicken Salad The Low Cal Way:
Here are detailed guides to make this chicken salad:
- 2 tablespoons of coriander leaves
- 1 tablespoons of garlic, chopped
- 1 tablespoons of oregano, dried
- Olive oil
- One brush
Grilled Watermelon And Steak Salad
- 1 c. fresh mint, leaves torn
- 1 c. fresh flat-leaf parsley leaves
- 1 small bunch arugula, thick stems discarded
Per serving: 361 calories, 18 g fat , 28 g protein, 346 mg sodium, 24 g carb, 16 g sugar, 4.5 g fiber
Spicy Peanut Tofu Buddha Bowls
Tofu is a soy-based complete protein, meaning it contains all of the essential amino acids that humans need to get from foods. Its also a source of isoflavones, which are compounds that may protect against heart disease .
Some people shy away from tofu if they dont know how to cook it or dont like the texture, but preparing tofu thats crispy and delicious is easy to do at home.
Try these tofu Buddha bowls for lunch. Theyre made with crispy tofu, brown rice, veggies, and a spicy peanut dressing.
Mashed Sweet Potatoes Recipe
This healthy Mashed Sweet Potatoes Recipe is vegan and low in calories. Its just 142 calories per serving and makes one of the best holiday recipes!
Some of the best recipes for Christmas food includes sweet potatoes. This savory version is creamy and wonderful, and will make you want seconds and thirds.
This also works for easter recipes vegan.This recipe is great easter recipe, as well as a thanksgiving healthy recipe and makes wonderful recipes for Christmas food side dishes.
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Garam Masala Chicken Skewers With Fire
If you’re entertaining guests who are following special diets, this simple recipe should fit their needs, too . There’s no breading on the chicken, so it’s safe for gluten-free guests to partake in this tasty app. And if your guests do eat gluten? The Greek yogurt-based dip would be perfect for pita dipping, too.
Get our recipe for Slow Cooker Turkey Cassoulet.
Healthy Recipes And Meal Ideas
In todays world of ever-changing information, knowing whats best when it comes to good nutrition can be bewildering. Our food philosophy at WW is to keep things simple and guide you towards a healthier way of eating so over time it will become automatic.
The key to making healthy and nutritious recipes is balance. The following recipes have been nutritionally-checked by WW nutritionists to be classified as ‘healthy’. This means they are made with fresh wholesome ingredients to ensure your body gets the healthy foods and nutrients it needs.
WW healthy recipes contain a balance of:
Healthy eating tips
- Pick good-quality proteins without too much unhealthy fat such as lean meat and chicken, fish, eggs, nuts, low-fat dairy products , tofu and legumes . The best news is lots of these good-quality proteins are on the ZeroPoint foods list.
- Eat a rainbow of colours to get a wide range of nutrients. Fresh produce is important for good health and should make up the bulk of your diet, with five servings of vegetables a day and two of fruit.
- Keep heathy snacks on hand to boost your energy and concentration, control blood sugar and insulin levels. When it comes to managing or losing weight, a nutritious snack can help keep your appetite on an even keel and prevent overeating at mealtime.
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