Fish, such as salmon, mackerel, and sardines, are rich in high-quality protein and omega-3 fatty acids. They are low in calories and can keep you feeling full for longer periods. Legumes, including lentils, black beans, and chickpeas, are packed with protein and fiber. Lean proteins like skinless chicken breast, turkey, and lean cuts of beef or pork are excellent choices. Lean Proteins Includes high protein, high carb meals that ensure you get the most out of your training. Hundreds of easy recipes, with great variety, carefully crafted for great taste by a team of Registered Dietitians. Your weight loss, diet, and nutrition assistant. Enter your meals to keep you on track with the nutrients that matter most for the GLP-1 journey, including protein, fruits, and vegetables. Keep in mind that the key to losing weight is burning more calories than you consume. Stir in the tomatoes and 1/2 cup water and gently nestle the meatballs in the sauce. Maybe you frequently find yourself at a pizza buffet for dinner? These burgers by Shaw’s Simple Swaps might be meatless but they’re heavy in flavor. Stir in 1/4 cup of coconut milk, 1 tbsp red or green curry paste (if you have it), 1 garlic clove (thinly sliced), 1 Tbsp of fish sauce, and hot chili oil, to taste. You have a can of chicken soup in your pantry and it's been there because canned chicken soup isn't exciting. These foods include biscuits, crisps, chocolates, cakes, ice cream, butter and sugary drinks. These less healthy options are butter, palm nut oil and coconut oil. We need some fat in our diet but we need less saturated fat. Milk, cheese and yoghurt have lots of calcium and protein in – great for your bones, teeth and muscles. A 2009 study published in Nutrition, Metabolism and Cardiovascular Diseases found that folks with overweight and obesity who ate cod five times a week lost nearly four more pounds in two months than people who didn’t eat seafood. You’ll need a balance of macronutrients and micronutrients to lose weight in a healthy way,” says Brooking. Good nutrition is the cornerstone of attaining and maintaining a healthy weight. You’ll also get a flavor punch from green olives, herbs, and lemon for the ultimate sheet-pan weight-loss meal.By using quinoa instead of traditional white rice, you’ll get a hearty addition of fiber.One study showed that people who started with soup ate 20% fewer calories during a meal.But when restricting food intake, it’s important not to follow too extreme of an eating plan.One of the keys to successful weight loss is finding meals that keep you full and energized throughout the day.Pumpkin isn't just good as pie; it's also great in soups, smoothies, and pasta sauces.It’s a healthy and delicious side dish that’s perfect for any occasion.He added that additional checks are applied where a mortgage term extends beyond someone's planned working life.And we’re not talking about taking part in the latest fad diet promising fast fat loss. This chicken zoodle soup swaps out your typical noodles for zoodles to make a healthier, lower-calorie spin on the beloved dish. For 230 calories, you’ll get your fill of protein and deliciousness. Our recipe for grilled mahi-mahi comes with a fresh salsa verde for just 280 calories per serving. Enjoy healthy foods MYCHN has compiled a list of the top 9 healthy meats for weight loss. If you're concerned about further enhancing your weight loss, find out what type of meals you eat after a workout. Ultimately, this means that if you design your meals such that you consume foods that are higher in volume yet lower in calorie density, you'll stay satiated longer. This 7 Day Meal Plan for Weight Loss and Muscle Gain is your realistic guide to burning fat, building muscle, and eating meals you’ll actually enjoy. A good starting point is 1 gram of protein per pound of body weight, moderate carbs to fuel workouts, and healthy fats for hormones. That is, if you’re eating the right amount and kind of fish. Having a personalized weight loss plan can help you reach your goals faster. Some examples of healthy ready-to-eat snacks are nuts, seeds, whole-grain crackers, or whole-grain toast. These snacks should be low in calories but rich in fiber content to keep you full longer. Citrus fruits are also high in fiber content, with few calories per serving. GuideOur guide helps you understand what a high-protein diet is and why it might help you lose weight and improve your health.Just remember to avoid ultraprocessed foods and anything high in added sugar.Caprese pizza is a delicious and healthy choice for weight loss.This recipe transforms the high-calorie dressing into a lighter vinaigrette and adds substance, flavor, and nutrition in the form of sun-dried tomatoes and olives.The best and most effective healthy eating plan is one you can follow for a long time.Create a simple plan for the week.A simple plan for keto meals will help keep you on track.It’s also loaded with protein to keep you full for hours. These healthy changes include eating a balanced diet and moving more each day. Includes lean-protein based, low calorie, low carb meals that maximize weight loss. Choose your desired weekly weight loss rate, target date, and source of calories like fat, carbs, and proteins. As long as you're eating a healthy diet, you likely don't need to add extra protein through protein shakes or other sources. This can happen if you drink protein shakes along with your usual diet and you're not eating less calories or exercising. Mediterranean Tuna Pasta Salad However, they’re also low in at least one of the essential amino acids that your body requires to stay healthy.26This diet probably won’t hurt you if you’re healthy and you go on it for a short period of time.It’s important to note though, weight loss isn’t just about skipping carbs – carbs are not the enemy – nor is it about keto, or paleo.These flavorful fajitas are made with chicken, bell peppers, and onions.However, keep in mind that adding more produce into the diet won’t necessarily help with weight loss unless it replaces another food, such as refined carbohydrates of white bread and crackers.That and super-high heat are how you get the delicious crust here.If you're concerned about further enhancing your weight loss, find out what type of meals you eat after a workout. This healthy lunch idea using a delicious ravioli recipe gives you the depth and nuance of creamy ricotta, smoky mozzarella, and salty, sharp Parmesan, plus a sauce that would make anything taste great. With those bold flavors, plus the char of a hot charcoal grill, you won’t need a fat-heavy mix of meat, or even a pile of spaghetti, to make an outstanding lunch with this chicken meatballs recipe. Thanks to this healthier spin on a classic Chinese takeout favorite, you don’t have to pay for delivery or lose sight of your weight loss goals to enjoy orange chicken right at home! Made with protein—and omega-3-packed fresh tuna steak and spicy wasabi mayo, this finger-licking recipe is only 330 calories! The earthy aroma of mushrooms and the nutty, slightly chewy quinoa create a comfort meal like no other. It’s an easy, protein-rich dish that fits snugly into any dinner routine. Over the years, my experiments in the kitchen have proven that plant-based dinners can be both delicious and energizing. Go for lower fat and lower sugar products where possible.This combination not only keeps calories in check but also provides a satisfying and balanced meal.“Eating protein-rich foods—like seafood and fish, poultry, eggs and yogurt—helps increase satiety and keep you feeling fuller longer,” she says.Assemble just before eating to keep the nuts crisp.Make it a complete meal by adding a piece of pita bread or a salad with fresh vegetables.If you’re healthy, it’s probably OK to try this diet, as long as you don’t stay on it for more than a week to 10 days.You can also use the Mayo Clinic Diet platform to favorite your go-to meals for faster planning week after week.25 Gut Health Hacks is yours absolutely FREE when you sign up to receive health information from Harvard Medical School.Dinner wraps up the day with lean protein and fiber to help your muscles recover overnight. This version of a family favourite uses mushrooms and plenty of veg, making it a healthy meal that everyone will love. Cutting out saturated fats can lower your cholesterol, so we've found the best low-fat recipes to help. A low-fat diet is typically higher in polyunsaturated fats too which can help support heart health. Be mindful of portion sizes, listen to your body’s hunger and fullness cues, and aim for a balanced plate that includes a variety of food groups. Incorporate whole grains like quinoa or brown rice for added fiber and nutrients. We are available for same-day care 7 days a week. In addition, high sodium intake from processed meats can cause death from stroke, heart disease, and type 2 diabetes. You may also want to stay away from processed meat. Brown chicken pieces in a skillet, then simmer with tomatoes, bell peppers, onions, and herbs. Use a firm white fish like cod or haddock, and simmer it with tomatoes, onions, and spices. Fish stew is a hearty meal that can be made in under 30 minutes. Veggie burgers are perfect for a quick dinner and can be made in advance for convenience. Eggs are rich in protein, which helps keep you full, while cheese adds a touch of indulgence. Estimates indicate around 1%, meaning you’d need to eat an impossible amount of food to compensate. The fatty acids EPA and DHA are found mainly in fish. Many of us have heard of the Mediterranean diet and are often tempted to start when in need of a health drive. These meals help create a calorie deficit, promote satiety, and support overall health. In addition to selecting the right foods, how you eat also plays a significant role in weight loss. After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers. Packed full of good for you ingredients that help burn more fat, these weight loss dinners are perfect for any diet. But not all types are equal when it comes to protein. Below are the protein percentages and grams of protein per 3.5-ounce (100-gram) serving of cooked poultry (about the size of a deck of cards). However, you’ll still get about the same grams of protein per serving.3 Plant-based proteins offer many health benefits and can be less expensive than meat. He loves combining his scientific knowledge along with food in the real world, and these recipes are the result. With a preparation time of just five minutes this has to be one of the best quickest weight-loss recipes in the world! After a healthy, quick-to-make meal? This feta and veggie bake recipe is a delight, and proof you don’t have to sacrifice flavourful food in exchange for a diet-friendly dish! Tell your healthcare professional about your past efforts to lose weight. Together, you can go over your health issues and the medicines you take that might affect your weight. Before you start a weight-loss program, talk with your healthcare professional. To do this, they may suggest that you use diets that get rid of fat or carbs. You've likely seen lots of advice about weight loss. Whip it up in your Instant Pot in just about 25 minutes, package it up, and serve it during the week for an incredibly soothing meal. This homemade chicken noodle soup hits the spot in more ways than one. Our Whole30 fish taco bowl is complete with fresh mango salsa, cabbage slaw, coconut milk-infused cauliflower rice, and perfectly seasoned salmon. Keep in mind that once you have your overnight chia puddings set, they last up to five days in the fridge. Chia pudding is another quick and easy breakfast recipe you can easily prepare in advance, sort into mason jars, and enjoy for the next few mornings. Crockpot Chipotle Chicken Soup Post-workout fish meals also provide amino acids for muscle repair. A 3.5-oz serving of cooked flounder contains about 91 calories, while a 3.5-oz serving of skinless, cooked chicken breast contains about 128 calories. A 3.5-oz portion of fish varies by type, ranging from 91 calories in flounder to 208 in sardines. Work with your healthcare team to find eating patterns that suit your specific needs. Slip the kofta into warm whole-wheat pita for a satisfying handheld meal. Serve with farro or a leafy salad for an easy meatless dinner. They reheat well, so bake a tray on Sunday for grab-and-go lunches. Leftover chicken makes an excellent pita filling the next day. Smoothies are a great way to start your day or refuel after a workout. Prepping smoothie kits means you can throw everything into a blender and have a healthy meal in minutes. Also, check out all my information on adding overnight oats to your weight-loss meal plan! Unlike the majority of crackers you’ll find in the grocery store, Triscuit’s Baked Whole Grain variety is made with just three ingredients, of which fiber-rich whole-grain wheat is the most abundant. Avocado—the primary ingredient in guacamole—packs healthy monounsaturated fats that contain oleic acid, which helps quiet feelings of hunger. Nobody has ever gotten fat from eating one donut and nobody has ever gotten a six pack from eating one salad. And they focus on fruits, vegetables, beans, peas, lentils, nuts, whole grains and healthy fat. When your meals include meat, don't overeat. If you don't like the idea of a whole day without meat, start with a couple of meatless dinners each week. The goal of the Mayo Clinic Diet is to help you keep weight off permanently by making smarter food choices, learning how to manage setbacks and changing your lifestyle. Have low-fat frozen yogurt or dark chocolate on Monday, and then hold off on any more sweets for a few days. For practicality, consider thinking of your sweets calories over the course of a week. It provides an exercise plan with easy-to-follow walking and resistance exercises that will help maximize fat loss and boost mental well-being. And, when healthy food is ready to go, you’re much more likely to actually eat it. The protein in the chicken plus the mushrooms and cauliflower rice provide a low-calorie and well-balanced meal. A chicken and mushroom casserole is a creamy and healthy alternative for comfort food. Breakfast may get touted as the most important meal of the day, but that doesn't mean you should forget about lunch. A midday meal sets you up to feel full and energized all day. †More people in the UK choose to attend a Slimming World group each week than any other weight loss group. Our version features marinated chicken thighs and a creamy, subtly spiced sauce. These recipes are perfect for busy weeks or when you don’t like cooking. Meal prep is one of the most effective habits for those on a weight loss journey. Perfect for when you’re short on time or energy, these no-cook meals will keep you on track. We are not focused on calorie counting. Select the new plan in the member portal, and your menus, grocery lists, and nutrient targets update immediately while your historical data remains untouched. Many members rotate seasonally to avoid menu fatigue or align with fresh-produce availability. Because plan switching is unlimited and does not reset your progress, you can pivot as soon as you find a better fit without losing streaks or Diet Score data. Higher protein, lower volume portions Learn more about how eggs may help serve your nutritional needs today. 1 serve of fruit (eg. 1 cups diced watermelon/rockmelon or berries) + 20g reduced fat cheese. It has been created for business owners and is appropriate for farms of all sizes. Dole out into 4 containers and eat with a chunk of bread. Cover and cook till the meatballs are cooked through, about 10 minutes. The protein gram amounts reflect only the edible portion, not the bone. Indeed, all types of poultry have excellent protein percentages! Dairy products, legumes, and vegetables can all contribute to your daily protein intake. Consider swapping out refined grains for whole grains that can contain more fiber, antioxidants, vitamins and minerals. The U.S. Food and Drug Administration (FDA) recommends limiting daily sodium intake to less than 2,300 mg per day, the equivalent of 1 teaspoon. Our Ultimate Guide to Dietary Fiber breaks down exactly how fiber supports weight loss beyond just keeping you full. The study showed that participants who maintained adequate protein intake preserved significantly more lean muscle mass during weight loss. Recent 2025 research reveals groundbreaking insights about protein's role in weight loss. The difference isn't willpower; it's knowing which foods actually keep you full while burning fat. By contrast, women over 40 often lose weight more gradually and may go for a few weeks without losing any weight at all. Keep in mind that a good portion of this is water weight, though. Keto diets aren’t harmful to your heart, kidneys, or bones either. Read more about why keto diets are overwhelmingly safe in our guide, Top 17 keto and low carb controversies. Although they sound the same, they’re entirely different.32Learn more about ketosis and ketoacidosis.Keto diets aren’t harmful to your heart, kidneys, or bones either. Prawn sweet chilli noodle salad Greek yogurt is high in protein, which we know helps you feel full for longer and can promote weight loss—but it’s also a rich source of gut-healthy probiotics. “Cruciferous vegetables like broccoli are high in fiber and low in calories, making them a stellar food for weight loss,” says Brooking. Below, you’ll find the best foods for weight loss to include in your weekly meal plan on the regular. Omega-3 also supports heart health, psychiatric illnesses, and other inflammatory health conditions. Salmon is an excellent source of protein and omega-3. There are also lower levels of saturated fat. In addition, according to WebMD, grass-fed beef has as much as five times the amount of omega-3 fatty acids than grain-fed beef. Prep your chicken and sauce separately, and combine them when it’s time to eat.In the study, researchers from the University of Sydney investigated the effects of 38 different common foods on hunger levels.This healthy dinner recipe is ideal because it can be made in 30 minutes or less.Salads are always a good idea, and this turkey BLT recipe is plain old fun.Fried foods are often laden with excess fat, sodium, and calories, which can derail some of your weight loss goals if consumed regularly.Get the recipe from Better is the New Perfect. It encourages preparing meals at home rather than relying on processed foods with high amounts of unhealthy fats, added sugars, and excessive calorie content.” But eating salads every day can get boring fast, and whether you’re working towards specific weight loss goals or just trying to maintain a balanced diet, meal fatigue can be your worst enemy. The chicken provides a good source of protein, while Brussels sprouts and sweet potatoes offer fiber, vitamins, and minerals that are essential for a healthy weight loss plan. Healthy Banana Brownies Recipe No flour! How can you maximize the amount of time you save when following a keto meal plan? For the second week, we’ve selected even more of our most popular and effective keto recipes. In the first week, you’ll get to feast on some of our all-time most popular keto recipes. To determine your daily protein intake, you can multiply your weight in pounds by 0.36, or use this online protein calculator. In a sense, it's the minimum amount you need to keep from getting sick — not the specific amount you are supposed to eat every day. The Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. Turn a simple chicken burger into something far more exciting with madras-flavoured patties, mango chutney and crunchy red cabbage. We have plenty of ideas that have less than 10g fat, many of them are nearly fat-free with less than 5g fat. However, some contain a few carbs, which lowers their protein percentage. However, avoid or limit types of fish that are high in mercury, especially larger fish like bigeye tuna, King mackerel, swordfish, and shark. Canned fish and shellfish are convenient, less expensive options. The spaghetti in this recipe is actually made from butternut squash noodles, which are a bit heartier than zucchini noodles. Get the Crispy Baked Buffalo Cauliflower Tacos recipe from Veggies Don't Bite. Get the Paleo Turkey Pot Pie recipe from The Real Food RDs. One serving provides six grams of protein and two grams of fiber and is a mere 181 calories. Treat yourself to this decadent, creamy—yet super healthy—overnight “oats” for a low-calorie breakfast or dessert. This bowl of oats is just 320 calories and offers an impressive amount of protein and fiber. Our healthy oatmeal recipe is packed with peanut butter, banana, and creamy deliciousness. Most berries, including blueberries, strawberries, blackberries, and cherries, are high in nutrition and provide a decent amount of fiber - roughly 4 grams per serving. Often used as a natural sweetener, dried figs can help curb sugar cravings and provide about 5 grams of fiber per serving. Artichokes are one of the highest-fiber veggies you can find, providing 6.5 grams of fiber for one medium-sized artichoke. With these simple recipes, you can whip up nutritious and satisfying meals without turning on the stove or oven. It is used as an alternative to chicken in Asia because it contains lower calories and higher protein levels. In addition, skinless chicken can help you maintain a healthy weight. Experts say that you can have a healthy diet that includes meat. Well, this is because multiple research reviews have shown that protein is significantly more satiating than both carbohydrates and fats.So, by increasing the protein content of your meals, you will feel more satisfied after. These tools are designed to make healthy habits easier and more rewarding every day. This plan helps you get the nutrition you need to support your medication and your weight loss goals. It features a special ebook, The Mayo Clinic Diet for Weight-Loss Medications, along with the exclusive Protein Balance for GLP-1s meal plan. Your results may vary, but with a personalized plan and the right support, meaningful weight loss is absolutely within reach. The encouragement to address habits that inhibit or propel weight loss is also a wonderful feature. With the help of a doctor or registered dietician, that data can be analyzed to understand what foods your body responds to. This isn’t technically a weight-loss ‘diet,’ but it’s a beneficial lifestyle approach worth highlighting. “It's balanced, heart-healthy, plant-based and easy to adopt.” This popular approach can help you lose weight, even though it’s not formulated specifically for weight loss, says Moskovitz. “One reason why the Mediterranean diet is so popular and heavily touted is because it is not restrictive, it's sustainable, includes delicious foods.” This can help formulate a diet that is specific to your body's needs. While not technically a diet, many are starting to use continuous glucose monitors as a way to see how their body reacts to what's being taken in. Focus on how your food makes you feel, noticing (and stopping) when you’re full. Again, speak with a registered dietitian to find out what your ranges should be based on your specific needs. The above can be true for macro-counting too—especially if you’re trying to prioritize protein intake. Those who are very active may need to eat more.• Energy requirements vary depending on age, activity, health status, height and weight. Use brown rice if you’re looking for some added fiber in this healthy dish. It has some great smoky, spiced flavors and it’s gluten-free and vegan, making it an easy option for those with dietary restrictions. Another by Salt & Lavender, this chicken soup is spicy and nutritious, making it the perfect wintertime soup for weight loss. Fiber moderates how your body digests food and helps control blood sugar levels. Weight loss offers a host of other health benefits. These factors include high blood pressure and high blood fats. Eat a variety of whole grains (like whole-wheat bread, whole-grain pasta, and brown rice). Avoid prepared frozen meals that contain high sodium and high sugar counts. Frozen fruits and vegetables may contain more nutrients than fresh foods because, often, they are flash-frozen right after harvest. That means you can eat a lot of them, and the fiber they contain helps to keep you feeling full longer. Stay in your caloric deficit with these other delicious low calorie recipes! Make this healthy and filling salad ahead and eat it later, as the flavor will get better and better as it sits in the fridge. It’s a six-serving recipe, so make it for dinner and keep the leftovers for another day. When spread across cucumber sticks, you will have a fresh, filling, and healthy snack recipe you can enjoy at any time. P.S. If you're not in the mood to cook, reheat leftover frittata to serve with a side salad instead. Get the 5-Ingredient Creamy Kale Pasta recipe. Have homemade hummus left in the fridge still from day one? Bring some extra excitement to your morning bowl of oatmeal by stirring in the right combo of dried fruit and nuts, plus a tahini-honey swirl. But you can face health issues if you stay on it for long. How much protein are you getting? It's a good idea to try different protein sources. Use crunchy celery as a vehicle to get more satiating protein in. The researchers suggest that the fiber and phytochemicals in fruit may be responsible for their anti-obesity properties. A small Journal of Functional Foods study found that probiotic yogurt can help alter the gut microbiome to help spur fat loss. It is low fat with under 5g per portion and ready in less than 30 minutes. Served with a warming vegan bolognese-style ragù, this gluten-free main is perfect for colder months, and very low fat. This recipe for wild rice and mushroom risotto with roast garlic is vegetarian, low in salt and sugar – but still very hearty and wholesome. Think about trying these eating and exercise tips. Understand the connection between eating and exercise. The 1,000 users surveyed said they spent £210 a month on average on weight loss injections. "For people who have spent years trying every diet and programme going, the fear of regaining weight is a real spectre," says Vix Leyton, a consumer expert at thinkmoney. Almost 40% of people using private weight loss injections say it has put them in debt, a survey has found. It also includes healthy fats from sources like olive oil and nuts. This combination is not only delicious but also helps maintain a balanced diet that supports weight loss. Choosing the right food combinations can make a big difference in your weight loss journey. You can also use the Mayo Clinic Diet platform to favorite your go-to meals for faster planning week after week. Perfect for healthy breakfast ideas. Every meal arrives ready to heat and eat in under 3 minutes. Protein burns 20-30% of its calories during digestion. No gimmicks, no magic pills, no foods you've never heard of that cost $40 per ounce. To determine how much water to drink per day, divide your weight in half. A keto meal plan can be tailored to fit your food preferences, budget, how often you like to eat, and more. This meal plan is the second week of our free 14-day keto diet plan. This meal plan will give you a great variety of keto dishes and helps you stay below 20 grams of carbs per day. Get all the healthy keto foods you need for the following week or two — and spend less time at the supermarket every month. This delicious seafood dinner is less than 300 calories per serving and only takes 20 minutes to cook. It’s made with chunks of pulled chicken mixed into tomato broth and topped with avocado, tortilla strips, and even a bit of hot sauce to amp up the flavor. It’s comforting, filling, and flavorful, and you’re getting protein and vegetables in one serving. Zucchini makes for a great alternative to starchy pasta, hence the name “zucchini noodles” (zoodles). Get our recipe for Turkey and Two-Bean Chili. As a result, eating a lot of processed meats can lead to colon cancer. Processed meats contain high levels of sodium and saturated fat. Venison typically comes from deer meat, and it’s lean meat. Skinless light turkey meat or lean ground turkey is an excellent source of lean protein. Omega-3s help to keep your brain and eyes healthy. Check out our free 30-day keto meal plan. If you are not handy in the kitchen, plan for meals that are easy to put together from basic ingredients. You can still limit unnecessary carbs without eating a strict keto diet. When eating a keto diet, many people feel hungry less often. Fish adds variety and satiety to your meals while supporting your health goals. This makes flounder, as well as the other fish on our list, an excellent weight loss choice. “Flounder is rich in vitamin B12 and is low in calories and fat,” Young adds. “Sardines are another great fish source for omega-3 fatty acids,” Lee agrees. Foods that are high in both fat and refined carbs are your number one weight loss enemy. Remember, your goal is to burn stored body fat rather than burn lots of fat in the food you eat.44 While you don’t need to avoid added fats altogether, keep amounts small to modest if you’re trying to lose weight, even if you follow a keto or low-carb diet. Get our recipe for Protein-Packed Blueberry Lemon Ricotta Pancakes. Wake up to a protein-heavy indulgence with these protein pancakes topped with blueberry and lemon. Going Keto doesn’t mean you have to give up pizza—it just means you have to be creative with your alternatives. Get our recipe for Creamy Instant Pot Cauliflower “Mac” and Cheese. Here are a few approaches to cutting-back while keeping your meals satiating and flavorful. However, not all protein “packages” are created equal. Again, it’s the source of protein that matters. The table below shows a sample of food “packages” sorted by protein content, alongside a range of components that come with it. It’s this protein “package” that’s likely to make a difference for health. Cooling yogurt underneath balances the spice and adds protein. Assemble just before eating to keep the nuts crisp. They freeze well, so keep a stash for speedy weeknight meals. Baking instead of frying keeps calories in check while maintaining a crisp exterior.