Maddie Looking for some game-changing weight loss meals? Below you'll find 21 amazing options!
Hey friends! In this post you'll find amazing healthy recipes for weight loss on a budget. We'll also cover some incredible breakfast, lunch, and dinner weight loss meal ideas!
This post is all about the 21 BEST weight loss meals for women.
The 21 best weight loss meals:
What we'll cover...
After reading this post, don't forget to check out...
Everything You Need to Know About My Diet as a Competitive Female Powerlifter
49 Awesome Fat-Burning Exercises: What Exercises Burn the Most Calories?
What Is a Calorie Deficit and Why Is It Important For Losing Weight?
*Note: This post includes several Amazon affiliate links, which means I'll receive a commission if you purchase through my link (at no extra cost to you). Please read full disclosure here. Also, I am not a doctor or dietician. I am a personal trainer. It's always best to speak with your doctor before making any changes to your diet and/or lifestyle.
What you need to look for in weight loss meals
There are a few different things that make certain meals great for weight loss. The first thing being meals that are rich in protein and fiber.
Protein foods have MANY benefits for weight loss: they have a high thermic effect, they're satiating, and if you lift weights, they help you build muscle.
Building muscle is another way to boost the number of calories you build, as muscle tissues burn more calories than fat tissues do. Overall, a high-protein diet is a must when losing weight!
As far as recommended protein intake, most sources suggest you consume 0.5-1 gram of protein per pound of bodyweight. You should consume at the higher end if you lift weights regularly.
This is just a general suggestion, and it's always a good idea to consult with your doctor before making any major dietary changes.
And now for the importance of fiber for fat loss; fiber is similar to protein in the sense that it will keep you full. It can prevent you from overeating.
One last thing to look for in weight loss meals are those that are low-calorie dense. Low-calorie dense meals keep you full for fewer calories. Ironically, many low-calorie dense meals are full of protein and/or fiber.
Here are some great examples of low-calorie dense foods:
Breakfast weight loss meals:
Breakfast... it's the most important meal of the day. Here are some great and easy weight loss meals to help you start your day off right!
1. Cottage cheese scrambled eggs
Eggs have a good amount of protein by themselves, but the added cottage cheese in this recipe makes this 2 ingredient, delicious protein breakfast even better!
What you'll need:
You may want to season the eggs with salt and pepper, but that's it! This recipe is SO easy!
Click here for full recipe.
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2. Egg white frittata
Egg whites are a hidden gem in the fat loss world. They are crazy high in protein and very low-calorie!
This egg white frittata is awesome because not only is it just 5 ingredients, but it also makes enough food for left overs.
What you'll need:
Click here for full recipe.
3. Protein overnight oats
Overnight oats have become one of my personal favorites. I especially love recipes containing peanut butter; they NEVER disappoint!
What you'll need:
Click here for full recipe.
4. Greek yogurt pancakes
Yes, you can still eat pancakes when losing weight! I LOVE this breakfast recipe and had to share it with you.
What you'll need:
Click here for full recipe.
5. Greek yogurt parfait
Yogurt parfaits are so easy and quick to prepare if you're in a time crunch. They're also a light but amazing protein-filled breakfast!
What you'll need:
Click here for full recipe.
6. Protein breakfast smoothie
You can never go wrong with a chilled, fresh breakfast smoothie! I make these all the time and absolutely love them. This can also be a great option for weight loss meals vegetarian.
What you'll need:
Click here for full recipe.
7. Protein oatmeal
Protein oatmeal was seriously my go-to breakfast for years. It's filling, and it's delicious; this breakfast choice is truly a win-win.
What you'll need:
Click here for full recipe.
Lunch weight loss meals:
Get ready for some mouth-watering lunch weight loss meals recipes!
8. Chicken crunch wrap
I love a good wrap for lunch, and this chicken crunch wrap is an incredible option. It's fairly low carb considering its protein content. It also tastes SO good!
What you'll need:
Click here for full recipe.
9. Greek yogurt chicken salad
When you replace mayo with Greek yogurt, you create a delicious, low-calorie chicken salad that is awesome for weight loss.
What you'll need:
Click here for full recipe.
10. Taco salad
10. Buffalo chicken wrap
Wraps are such a tasty and easy healthy lunch option when wanting to lose weight. There are so many different ways to make wraps, and they can be easily customized to your liking.
What you'll need:
Click here for full recipe.
11. Spicy shrimp tacos
Shrimp tacos make a healthy, low-cal weight loss meal. Believe it or not, shrimp is extremely high in protein.
What you'll need:
Click here for full recipe.
12. California sushi bowl
Sushi... in bowl form? I'm here for it! I've actually meal prepped sushi bowls before, and they never disappoint. This bowl is inspired by the California roll, but you can find many different kinds of healthy sushi bowls out there.
What you'll need:
Click here for full recipe.
13. Black bean & avocado tuna salad sandwiches
Spice up your sandwiches with this black bean and avocado tuna salad sandwich recipe–YUM! You have to try this!
What you'll need:
Click here for full recipe.
Dinner weight loss meals:
Below you'll find some AMAZING weight loss meals dinner. Enjoy!
14. Sesame chicken stir-fry
What you'll need:
Click here for full recipe.
15. Beef & broccoli quinoa
This beef and broccoli quinoa stir-fry is amazing! I suggest buying the leanest beef possible if you want to make this recipe low-calorie.
What you'll need:
Click here for full recipe.
16. Black bean rotini
This dish may look strange, but black bean noodles are truly a game-changer. They're tasty and PACKED with protein.
What you'll need:
Click here for full recipe.
17. Chickpea chicken pasta
Believe it or not, you CAN eat pasta when wanting to lose weight; this chicken chickpea pasta actually makes a fantastic weight loss meal! Like black bean pasta, chickpea pasta is healthy and very high in protein compared to other noodle options on the market.
What you'll need:
Click here for full recipe.
18. Chicken protein bowl
Chicken is seriously a must-have in any healthy diet (unless you're vegan or vegetarian). It's low-cal and protein packed. This chicken protein bowl is a delicious way to get your protein in.
What you'll need:
Click here for full recipe.
19. Turkey taco skillet
What you'll need:
Click here for full recipe.
20. Black bean & lentil soup
I had to include a soup in the mix– this black bean and lentil soup is absolutely incredible. You NEED to try it sometime!! It's especially delicious during the cold months.
What you'll need:
Click here for full recipe.
21. Turkey chili
Check out this killer healthy turkey chili recipe! It tastes INCREDIBLE, and it's definitely one of my favorite weight loss meals during winter.
What you'll need:
Click here for full recipe.
