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17 Healthy And Delicious Meals That People Who Want To Lose Weight Can’t Miss

17 Healthy And Delicious Meals That People Who Want To Lose Weight Can’t Miss

Do you want to eat healthy food without having to compromise on flavor? Check out these 17 healthy and delicious meals that are perfect for people who want to lose weight.

1. Kale And Quinoa Superfood Salad (PopSugar.com)

Kale And Quinoa Superfood Salad

    377 calories

    This delicious salad is filled with kale, tomatoes, almonds, blueberries and quinoa – a great way to make sure you are getting all of your vitamins and nutrients.

    2. Chicken and Asparagus Lemon Stir-Fry (Skinnytaste.com)

    Chicken and Asparagus Lemon Stir-Fry

      536 calories

      This tasty stir-fry is filled with asparagus, chicken, lemon, garlic and ginger, and it is easy to cook, making it the perfect weeknight meal.

      3. Creamy Tuna-Noodle Casserole (Tasteofhome.com)

      Creamy Tuna-Noodle Casserole

        340 calories

        This dinner is filled with tuna and peppers, perfect for any fish lover who wants to eat healthily without compromising on flavor.

        4. Butternut Squash and Red Lentil Soup (Simple-veganista.com)

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        Butternut Squash and Red Lentil Soup

          416 calories

          This tasty vegan recipe is a great source of Omega 3, as well as vitamin A, B-6 and C! It is the perfect, nutritional soup to warm you up on a cold winter day.

          5. Double Cheese and Macaroni (Thenest.com)

          Double Cheese and Macaroni

            322 calories

            This tasty meal is perfect for any cheese lovers who want to eat healthily while still keeping cheese in their diet. The tomatoes give this meal some zing – it is perfect for the kids!

            6. Mushroom Lasagna (Thenest.com)

            Mushroom Lasagna

              257 calories

              This tasty, healthy meal is ideal for parties and events as it serves 12! Alternatively, save yourself time later by freezing your leftovers so you have healthy food in your freezer for whenever you are feeling hungry.

              7. Greek Chicken Pita With Cucumber And Mint (Thenest.com)

              Greek Chicken Pita With Cucumber And Mint

                401 calories

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                This hummus and chicken dinner is served with cucumber and mint for a fresh, unique taste.

                8. Stuffed Winter Squash & Quinoa, Cranberry and Pistachio (Simple-veganista.com)

                Stuffed Winter Squash & Quinoa, Cranberry and Pistachio

                  443 calories

                  This unique dish is filled with complex flavors and healthy carbohydrates. Add some extra flavor and depth with chili flakes, parsley or mint.

                  9. Chicken With Cremini Mushroom (Thenest.com)

                  Chicken With Cremini Mushroom

                    237 calories

                    This simple meal is easy to cook and perfect for mushroom lovers, as well as being surprisingly low in calories!

                    10. Vegan Split Pea And Sweet Potato Soup (PopSugar.com)

                    Vegan Split Pea And Sweet Potato Soup

                      254 calories

                      Smooth and savory, this soup is a take on the traditional ham and pea soup, swapping the ham out for a healthy, vegan alternative. Ideal for cold evenings!

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                      11. Chicken Enchilada Stuffed Zucchini Boats (Skinnytaste.com)

                      Chicken Enchilada Stuffed Zucchini Boats

                        464 calories

                        This healthy meal is a fun twist on a classic Mexican dish, and is filled with shredded chicken, enchilada sauce and cheese.

                        12. Gnocchi With White Beans (Tasteofhome.com)

                        Gnocchi With White Beans

                          307 calories

                          This tasty vegetarian recipe is surprisingly easy to make – simply throw all of the ingredients together in a skillet. You can add chicken strips or sausages if you want to make a meaty dish.

                          13. Slow-Cooker Paella (Anutritionisteats.com)

                          Slow-Cooker Paella

                            467 calories

                            This simple and hearty meal requires virtually no effort on your part – simply throw all of the ingredients into a slow cooker and leave for two hours. Add parsley and lemon when cooked for a fresh, delicious taste.

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                            14. Asparagus Ricotta Pizza (Goodtoknow.co.uk)

                            Asparagus Ricotta Pizza

                              322 calories

                              This meal is super-cheap and easy to make and perfect for all the family – a great weeknight recipe.

                              15. Healthy Pasta Primavera (Familycircle.com)

                              Healthy Pasta Primavera

                                425 calories

                                This delicious pasta is more than just a healthy meal; it also includes 3 of your 5 serves of vegetables a day. Filled with asparagus, green beans and peppers, this meal is great for anyone who likes their vegetables.

                                16. Lentil Pasta With Arugula Pesto (Anutritionisteats.com)

                                Lentil Pasta With Arugula Pesto

                                  397 calories

                                  This delicious lentil pasta comes with arugula, parmesan and chili flakes. It has a hearty, rich flavor and only takes 10 minutes to cook!

                                  17. Salmon with Pepita-Lime Butter (Eatingwell.com)

                                  Mini Meat Loaves
                                    Salmon with Pepita-Lime Butter

                                      259 calories

                                      Spiced up with lime juice and chili power, this is a little different to your normal salmon dinner. It only takes 20 minutes to cook too – perfect for if you are having guests over.

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                                      Amy Johnson

                                      Amy is a writer who blogs about relationships and lifestyle advice.

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                                      Last Updated on February 21, 2019

                                      12 Best Brain Foods That Improve Memory and Boost Brain Power

                                      12 Best Brain Foods That Improve Memory and Boost Brain Power

                                      Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

                                      But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

                                      I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

                                      Here are 12 best brain foods that improve memory:

                                      1. Nuts

                                      The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

                                      Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

                                      Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

                                      Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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                                      2. Blueberries

                                      Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

                                      When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

                                      3. Tomatoes

                                      Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

                                      4. Broccoli

                                      While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

                                      Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

                                      Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

                                      5. Foods Rich in Essential Fatty Acids

                                      Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

                                      The body does not naturally produce essential fatty acids so we must get them in our diet.

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                                      Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

                                      6. Soy

                                      Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

                                      Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

                                      Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

                                      7. Dark chocolate

                                      When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

                                      Take a look at this article if you want to know more benefits of dark chocolate:

                                      15 Surprising and Science-Backed Health Effects of Dark Chocolate

                                      8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

                                      Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

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                                      B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

                                      Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

                                      Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

                                      To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

                                      9. Foods Rich in Zinc

                                      Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

                                      Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

                                      Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

                                      10. Gingko biloba

                                      This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

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                                      It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

                                      However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

                                      11. Green and black tea

                                      Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

                                      Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

                                      Find out more about green tea here:

                                      11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

                                      12. Sage and Rosemary

                                      Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

                                      Try to enjoy these savory herbs in your favorite dishes.

                                      When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

                                      More Resources About Boosting Brain Power

                                      Featured photo credit: Pexels via pexels.com

                                      Reference

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