34 Easy Weight Loss Meals with Modifications
My personal training clients in Denver always seek ways to indulge in their favorite meals without affecting their weight loss. I wish dancing around the personal training studio was enough to help them reach their goals. Unfortunately, real change starts with their diets. Hopefully, these thoughtful substitutions will help them and you reach optimal health without giving everything up!
WEIGHT LOSS BREAKFAST MEALS
2 EGGS OR EGG WHITE OMELET WITH PEPPERS
Smear the pan with grapeseed oil to remove excess calories and fat.
Top with hemp seeds for additional good fat, fiber, and protein.
2. GRANNY'S BERRY BERRY OATMEAL
Description: Blueberries, red raspberries, and strawberries stirred in, topped with all-natural granola and honey.
Modifications: Substitute the milk with almond milk. Add pecans instead of granola. Add a type of seeds (hemp, chia, etc.), too.
3. MMM-MUSHROOM SPINACH SKILLET
Description: A great combination of flavors… fresh spinach, lots of mushrooms and onions (and potatoes).
Modifications: No cheese or milk. Add a side of vegetarian beans, seeds (hemp, chia, pumpkin, sunflower, etc.), and avocado or nuts.
4. TINY TIM’S FARM STAND FRITTATA
Description: Fresh spinach and mushrooms accented with diced bacon and topped with jack and cheddar cheeses.
Modifications: No cheese. Replace the milk with broth if possible (otherwise, move to the next menu item). Add a side of vegetarian beans, seeds (hemp, chia, pumpkin, sunflower, etc.), and avocado or nuts.
5. BUENOS DIAZ BREAKFAST CHILAQUILES
Description: Homemade corn tortilla chips cooked with green salsa, topped with mozzarella cheese and two eggs any-style and garnished with refried beans, lettuce, tomato, and sour cream.
Modifications: No cheese or sour cream. Add a side of vegetarian beans, seeds (hemp, chia, pumpkin, sunflower, etc.), and avocado or nuts.
6. BANANA OAT PANCAKES
Description: Fresh diced bananas in an oat batter, perfectly griddled and topped with fresh bananas.
Modifications: If you must have your pancakes, a banana, oat, and almond milk batter will be your best bet, hands down. Top with pecans to add healthy fat and protein, and limit the syrup (1 teaspoon as a generous treat to a meal with a lot of sugar from the bananas).
7. EGG SCRAMBLERS
Description: Scrambled with three grade AA farm fresh eggs, served with hash browns and choice of toast or pancakes. Pick your three favorites for a custom scrambler! Green peppers, mushrooms, spinach, tomatoes, onions, broccoli, or scallions.
Modifications: I’ve left off the other meat and cheese options that will get you in trouble. Add a side of vegetarian beans, seeds (hemp, chia, pumpkin, sunflower, etc.), and avocado or nuts.
8. BREAKFAST TACOS
Description: Eggs Scrambled with Chorizo, jalapenos, and onions stuffed in three corn tortillas accented with green salsa and cilantro and garnished with refried beans, lettuce, tomatoes, and sour cream.
Modifications: No cheese or sour cream. Substitute the chorizo with green peppers, mushrooms, spinach, tomatoes, onions, broccoli, or scallions. Add a side of seeds (hemp, chia, pumpkin, sunflower, etc.) and avocado or nuts.
9. ELENA’S EGG WHITE SCRAMBLER
Description: Spinach, mushrooms, roasted red peppers, and low-fat Mozzarella. Served with fresh fruit instead of hash browns.
Modifications: No cheese or milk. Add a side of vegetarian beans, seeds (hemp, chia, pumpkin, sunflower, etc.), and avocado or nuts.
10. ELENI’S EGG WHITE DELIGHT
Description: Talk about guilt-free indulgence! Feast on fresh spinach, mushrooms, roasted red peppers, and low-fat mozzarella. Served with fresh fruit instead of hash browns.
Modifications: No cheese or milk. Add a side of vegetarian beans, seeds (hemp, chia, pumpkin, sunflower, etc.), and avocado or nuts.
11. THE MEDITERRANEAN
Description: A sunny omelet of fresh spinach, tomatoes, kalamata olives, oregano, and imported feta cheese.
Modifications: No cheese or milk. Add a side of vegetarian beans, seeds (hemp, chia, pumpkin, sunflower, etc.), and avocado or nuts.
12. THE BANNOCKBURN GREEN
Description: For the veggie lover! Fresh broccoli florets, tomatoes, green peppers, and onions mixed with Swiss and cheddar.
Modifications: No cheese or milk. Add a side of vegetarian beans, seeds (hemp, chia, pumpkin, sunflower, etc.), and avocado or nuts.
13. GRIDDLE 24 EGG WHITE OMELET
Description: Baby spinach, avocado, tomato salsa, turkey bacon.
Modifications: No cheese or milk. Add a side of vegetarian beans, seeds (hemp, chia, pumpkin, sunflower, etc.), and avocado or nuts.
14. STEEL CUT OATS
Description: Steel-cut oatmeal with 2% milk served with brown sugar.
Modifications: Substitute the milk with almond milk and add blueberries, strawberries, or bananas, as well as pecans and a type of seeds (hemp, chia, etc.).
15. ESPANOLA (1 EGG SKILLET)
Description: Jalapeno peppers, avocado, onions, mushrooms, jack cheese, potatoes, and tortillas.
Modifications: No cheese or milk.
16. VEGGIE GARDEN DELIGHT (1 EGG SKILLET)
Description: Green peppers, onions, mushrooms, tomatoes, broccoli, spinach.
Modifications: No cheese or milk. Choose a side of fruit.
17. ACAPULCO SCRAMBLER (1 EGG SCRAMBLER)
Description: Diced chicken, jalapenos, tomatoes, avocado, jack cheese.
Modifications: No cheese or milk. Choose a side of fruit.
18. VEGGIES (1 EGG SCRAMBLER)
Description: Green peppers, mushrooms, onions, broccoli, avocado, spinach, tomatoes, jalapenos, and Kalamata olives.
Modifications: No cheese or milk. Choose a side of fruit.
19. MEXICAN VEGGIE SKILLET
Description: onions, green peppers, diced tomatoes, 1/2 cup of black beans, 1 tbsp hemp seeds, 3 tbsp of salsa, 1/4 avocado.
20. Two EGGS OR EGG WHITE OMELET WITH PEPPERS
Smear the pan with grapeseed oil to remove excess calories and fat.
Top with hemp seeds for additional good fat, fiber, and protein.
21. FRUIT SMOOTHIE
Instead of the protein powder, add 2 tbs of hemp or chia seeds and 1/2 cup of oats for good fat, fiber, and protein.
Any amount of fruit sugar beyond 15-20 grams, may lead to weight gain (and a banana and mangoes have 18 grams of sugar in each serving alone.
Possible combinations: Banana, mango, strawberry, blueberry, kiwi.
WEIGHT LOSS LUNCH AND DINNER MEALS
STIR FRY OR RICED CAULIFLOWER AND VEGGIES
Be mindful of the oil (a fat-dense option we should minimize). Smear the pan with grapeseed oil to remove excess calories and fat.
Check out local Asian restaurant menus for different combinations of veggie stir fry.
Toast almonds on the pan for additional texture and taste.
2. VEGGIE STIR FRY
One to two cups of random veggies (frozen or fresh), 2 tbsp of chia or flax seeds, 1/4 cup of cashew or almond nuts, 3 tbsp of salsa or Trader Joe’s Soyaki.
3. CAJUN STIR FRY
Sauteed mushrooms, green peppers, onions, chia seeds, black beans, creole seasoning, and salsa.
4. TACOS WITH BEANS, CAULIFLOWER, AND PEPPERS
El Milagro corn tortillas (only made of lime, corn, and water).
Frontera salsas don't have any artificial ingredients.
Taco Seasoning: 2 tbs chili powder, 1/2 tsp garlic powder, 1/2 tsp onion powder, 1/4 tsp red pepper flakes (optional), 1/2 tsp oregano, 1 tsp paprika, 3 tsp cumin, 2 tsp salt, 2 tsp pepper.
5. VEGGIE BURGER AND EDAMAME
Choose only 100% whole grain or wheat options if you eat the bun. Less or none is better.
6. SALAD WITH CUCUMBERS, CHICKPEAS, and CARROTS
Try tossing with almonds and cashews for protein, fiber, and good fats.
Try tossing with hemp or chia seeds for additional protein, fiber, and good fats.
A darker green salad green is the most nutrient-dense (e.g., spinach, kale, and collard greens).
Squeeze lime to add flavor.
Add black or pinto beans for additional protein and fiber.
7. BUFFALO CAULIFLOWER
I love buffalo sauce on everything.....and it's half butter, half hot sauce: No Bien! Choose Frank's Red Hot Buffalo Sauce- the best healthy alternative!!!
8. LEMON GARLIC SAUCE CHICKEN, VEGGIES, AND PASTA
1/4 chicken (2-4 oz), 1/2 veggies, 1/4 Banza Chickpea Penne Pasta (or substitute with boiled and drained cauliflower rice).
9. BEAN CHILI
1 diced medium yellow onion, 2 minced garlic cloves, 2 tbs tomato paste, 1 tsp salt, 1 tsp pepper, 1 cup dry green lentils, 1 (8 oz) can tomato sauce, 1 (14.5 oz) can petite diced tomatoes, 1 (4 oz) can diced green chiles or hot Rotel, 2 tsp chili powder, 2 tsp cumin, 1 tsp oregano, 2 green peppers, 3 tbs of Worcestershire, 1 can of drained kidney beans, and 1 can of drained pinto beans.
10. TUSCAN WHITE BEAN SOUP
2 cans white (or cannellini) beans, 1 tbsp extra virgin olive oil, 1 large onion, sliced, 1 (28 oz) can chopped tomatoes, undrained, 1 tsp thyme, 1 tsp salt, 1 tsp white or black pepper, 1 cup white wine, 1 tsp minced garlic, 3 cups diced red potatoes, 1 cup diced zucchini without skin, 1 tbsp balsamic vinegar, 1 tsp Italian seasoning.
11. SPAGHETTI SQUASH WITH A GARDEN VEGETABLE PASTA SAUCE
12. EDAMAME HUMMUS PLATE
Edamame hummus, raw mushrooms, bell peppers, carrots, celery, grape tomatoes.
13. GRILLED OR ROASTED VEGGIE SALAD
Romaine hearts, baby spinach, grilled peppers, eggplant, red onions, cherry tomatoes, snap peas, squeezed lemon and lime.
Photo Credit:
Epicurious .com-With a few modifications, this Epicurious favorite could be healthy.
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month…your body will thank you!
