16 Healthy Foods to Support Weight Loss
If losing weight is your goal, this article covers 16 foods that may help support a healthy and sustainable weight loss journey, according to science.
Lisa Wartenberg, MFA, RD, LD
Avoid snacking etc, here is a simple schedule you guys can follow
- Day 1: High-Protein Day
- Day 2: Plant-Based Day
- Day 3: Healthy Fats Focus
- Day 4: Whole-Grain and Fiber Day
- Day 5: Balanced Energy Day
- Day 6: Detox and Hydration Day
- Day 7: Indulgence with Moderation
Day 1: High-Protein Day
Breakfast
- Greek yogurt with mixed berries and a drizzle of honey
- 1 boiled egg
- Green tea
Snack
- A handful of almonds (about 15-20)
- A small apple
Lunch
- Grilled chicken breast (4-6 oz)
- Steamed broccoli and carrots
- Quinoa (½ cup)
Snack
- Cottage cheese (½ cup) with cucumber slices
Dinner
- Baked salmon (4-6 oz) with lemon and herbs
- Roasted sweet potatoes (½ cup)
- Side salad with olive oil and balsamic vinegar
Day 2: Plant-Based Day
Breakfast
- Overnight oats with almond milk, chia seeds, and sliced banana
- Herbal tea
Snack
- Hummus with carrot and celery sticks
Lunch
- Lentil and spinach soup
- Whole-grain bread (1 slice)
Snack
- A small handful of mixed nuts and raisins
Dinner
- Stir-fried tofu with mixed vegetables (broccoli, bell peppers, zucchini)
- Brown rice (½ cup)
Day 3: Healthy Fats Focus
Breakfast
- Avocado toast on whole-grain bread
- 1 poached egg
- Black coffee or tea
Snack
- A handful of walnuts
- A pear
Lunch
- Grilled mackerel or sardines (4-6 oz)
- Spinach and arugula salad with olive oil and avocado slices
- A slice of whole-grain bread
Snack
- Greek yogurt with a tablespoon of flaxseeds
Dinner
- Quinoa bowl with roasted chickpeas, pumpkin seeds, and sautéed kale
- Lemon-tahini dressing
Day 4: Whole-Grain and Fiber Day
Breakfast
- Whole-grain pancakes with a smear of almond butter and fresh blueberries
- Herbal tea
Snack
- A small bowl of mixed fruit (kiwi, orange slices, and pineapple)
Lunch
- Barley and vegetable pilaf
- Side of steamed asparagus
Snack
- Air-popped popcorn (no butter, lightly salted)
Dinner
- Black bean and quinoa chili
- Whole-grain tortilla chips for dipping
Day 5: Balanced Energy Day
Breakfast
- Scrambled eggs with spinach and tomatoes
- A slice of whole-grain toast
- Black coffee
Snack
- A small smoothie made with banana, peanut butter, and oat milk
Lunch
- Grilled turkey burger on a whole-grain bun
- Sweet potato fries (baked)
- Mixed greens salad
Snack
- Hard-boiled egg with a sprinkle of sea salt
Dinner
- Baked chicken thigh (skinless) with roasted Brussels sprouts
- Mashed cauliflower with garlic
Day 6: Detox and Hydration Day
Breakfast
- Green smoothie (spinach, kale, cucumber, green apple, lemon juice)
- Herbal tea
Snack
- A handful of raw almonds
Lunch
- Zucchini noodles with tomato basil sauce
- Side of steamed green beans
Snack
- Sliced cucumbers and bell peppers with hummus
Dinner
- Grilled fish (cod or tilapia) with lemon
- Steamed broccoli and carrots
- Brown rice (½ cup)
Day 7: Indulgence with Moderation
Breakfast
- Whole-grain waffles with a small amount of pure maple syrup and fresh strawberries
- Black coffee
Snack
- Dark chocolate square (70% cocoa or higher)
- A handful of mixed nuts
Lunch
- Homemade turkey or veggie burger
- Side of roasted sweet potato wedges
Snack
- Small serving of trail mix (nuts, seeds, dried fruit)
Dinner
- Grilled steak or plant-based burger patty (4-6 oz)
- Garlic mashed potatoes
- Roasted asparagus
Notes:
- Hydration: Drink plenty of water throughout the day. Add lemon, mint, or cucumber slices for flavor.
- Portion Sizes: Adjust based on your energy needs and fitness goals.
- Flexibility: Feel free to swap meals or ingredients based on preferences or dietary restrictions.