Easy diet Meals to lose weight

People often ask me what foods they should be eating. I think they expect that as a dietitian, I'll tell them they have to eat pricey, trendy health foods to lose weight. No way! I'm passionate about spreading the word that you can lose weight and get healthy as a family while sticking to a budget. That's why I'm so excited to share today's blog with you! It's a great resource for those of you who are new to healthy cooking or who don't know what to put in your cart at the supermarket.

What a great feeling! You’re driving home from work and automatically know that you have the ingredients in your cupboard, refrigerator and freezer to whip up a meal for your family in mere minutes. No need to waste time or money with another trip to the grocery store or fast food joint. Ah! Sit back, relax and enjoy the music.

The foods picked for this pantry list are ideal choices for weight loss-lower in calories, yet packed with nutrition. They are also commonly available, budget friendly, familiar to most, and liked by many. Their flavors and textures mesh well for tasty food combinations. These "mix and match" marvels will have you making magic in the kitchen in minutes.

I've divided my list into food groups for easier shopping and included serving suggestions, too.

Fresh: apples, bananas, grapes, oranges, pears
• Side dish for a meal
• Portable snack
• Fruit salad
• Top a cereal, salad or yogurt
• Mix into a quick bread or muffin recipe

Canned (packed in water): mandarin oranges, peaches, pears, pineapple
• Side dish for a meal
• Fruit salad
• Top a cereal, salad or yogurt

Frozen: blueberries, strawberries, pineapple
• Mix into smoothies
• Heat and mix into oatmeal
• Top yogurt or cereal

Fresh: bell peppers, celery, carrots, romaine lettuce, cabbage, onion, potatoes (white and sweet), baby spinach
Canned: green beans (drained and rinsed), diced tomatoes
Frozen: corn, broccoli, cauliflower, lima beans, peas
• Salads
• Raw with dip
• Sandwich and wrap toppings
• Sautés and stir-fries
• Side dish for a meal
• Roasted or baked
• Add to soups, stews, casseroles

Beans: chickpeas, lentils, red, black, white, or pinto beans
Dried: (soak overnight, then simmer with low-sodium broth until tender)
Canned (drain and rinse to remove up to 40% of the sodium)
• Top a salad
• Add to soups, stews, casseroles
• Puree for and dips

Canned or pouch tuna and salmon (packed in water)
• Top a leafy green salad
• Mix for tuna salad
• Form into patties and pan-fry

Chicken breasts, skinless
Pork loin and chops
Fish (fresh or frozen, not breaded or pre-sauced)
• Grill or bake for an entrée
• Thinly slice for a stir-fry
• Grill and place top a leafy green salad
• Dice for a soup or chowder

Ground beef, 95% lean
Ground beef (cooked, then drained and rinsed to remove fat)
Ground turkey or chicken breast
• Form into burgers
• Meatloaf
• Brown for soups, casseroles, wraps, spaghetti sauce, tacos and taco salad

Eggs
• Omelet, frittata, breakfast casserole
• Breakfast sandwich
• Hard-cooked for salads and snacks

Lean deli meat: ham or turkey
• Sandwich or wrap
• Breakfast sandwich, casserole, omelet or frittata

Skim or 1% Milk
• Beverage
• Topping for cereals
• Milk-based soups
• Thicken sauces

Lowfat (2%) Cheese
• Shred and top salads, soups and casseroles
• Slice for sandwiches and wraps

Lowfat Yogurt:
Regular or Greek
Plain
Naturally or artificially sweetened
• Base for smoothies
• Parfaits with fruit and cereal
• Dip for veggies and fruit

Whole wheat bread
• Sandwiches/toast
• Breakfast casserole
• French toast
Whole wheat or whole corn tortillas
• Wraps for breakfast and lunch
• Baked tortilla chips
• Breakfast cereal
• Top yogurt
• Crumbled for coating on meat or casserole topping

Oats
• Breakfast cereal
• Quick breads
• Fruit crisp topping

Whole wheat pasta
Brown rice
• Side dish for a meal
• Mix with soup, casserole
• Top with stir-fry

Popcorn kernels
• Air-pop, then sprinkle with herbs and spices

Olive oil
Vegetable oil: canola, corn, safflower, soybean, or sunflower
• Salad dressing, dipping, drizzling
• Sauté, pan fry, stir-fry