Wavebreakmedia Ltd/Lightwavemedia/Getty Images
Simple, delicious and easily prepared foods, including soup, sandwiches and salads, make weight loss easier. Broth-based soups, ample and generous salads with a variety of vegetables and legumes, and sandwiches that combine whole grains, lean meats and other healthy choices will help you stay full, slim down and maintain an energetic lifestyle.
The Basics
The U.S. Department of Agriculture recommends you fill half your plate with fruits and vegetables, then add whole grains and lean protein sources, along with a small amount of nonfat dairy to finish your meal. Soups, salads and sandwiches can fill these nutritional requirements. Smart planning makes these foods high in fiber and relatively low in calories, helping you to stick to a reduced-calorie diet for weight loss.
Soups
Choose broth-based soups for your diet, avoiding creamy or starchy choices. You can make a versatile, basic soup to keep in the refrigerator, dressing it up with protein, condiments and spices for additional flavor. Saute aromatics like onion, celery, garlic and carrots in olive oil spray, then add chicken or vegetable stock. Bring out flavor with tomatoes, broccoli, cauliflower, peppers and greens. Flavor your soup with herbs like basil and oregano; spicy favorites including cumin and chili; or bright citrus tones. If you're planning on soup for a meal, rather than a snack or starter, add legumes and whole grains or lean meat, like boneless, skinless chicken breast.
Salads
Be smart about your salads. Enjoy a variety of vegetables, accented with fresh or dried fruit. Keep calories under control by going light on the dressing or trying your salads with a sprinkle of balsamic vinegar or squeeze of lemon juice in place of heavy dressing. You can also enjoy salads based around legumes or whole grains, instead of traditional greens. Beans, nuts and lean meat can turn your salad into a meal.
Sandwiches
Sandwiches can be a healthy diet choice, but you do need to choose ingredients wisely. You can enjoy homemade sandwiches or favorites from a sandwich shop. Use whole-grain breads and plenty of vegetables. Replace high-fat toppings, like mayonnaise, with mustard or low-fat dressings and go light on the cheese to keep your sandwiches healthy. Pair a sandwich with a salad, your favorite broth-based soup or a cup of nonfat yogurt.
Related Articles
How to Replace Starchy Carbs With ...
4 Healthy Dinner Ideas for Weight Loss
High Fiber & Protein Diet Menus
Healthy Unprocessed Lunch Choices
Healthy Easy Snacks to Take on My Boat
Menu for a Calorie-Restricted Diet
How to Make Your Own Lean Cuisine
Easy Broccoli Cheese Soup Recipe
Calories in Vegetable Beef Soup
Wedding Day Lunch Ideas for the Bridal ...
How to Make Chicken Noodle Soup Without ...
Roast Beef Menu
Lunch Ideas for the Beach
Avocado Serving Size & Nutrition
Calories in a Pint of Egg Drop Soup
How to Hide Avocado in Dinner
Menu for a Ladies' Lunch
How to Dress a Big Stomach & Small Legs
Portillo's Chopped Salad Calories
Weight Watchers Taco Soup Recipe
References
Writer Bio
With a master's degree in art history from the University of Missouri-Columbia, Michelle Powell-Smith has been writing professionally for more than a decade. An avid knitter and mother of four, she has written extensively on a wide variety of subjects, including education, test preparation, parenting, crafts and fashion.
Photo Credits
Wavebreakmedia Ltd/Lightwavemedia/Getty Images