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Weight Loss-Friendly Foods: Delicious Recipes to Keep You Full and Satisfied

22 February 2024

James Matthews

I’ve been helping people achieve their weight loss goals for quite some time, and I know how hard it can be to stick to a diet that leaves you hungry and unsatisfied.


That’s why I decided to share with you some of my favorite weight loss-friendly foods and recipes that are not only healthy, but also delicious and filling. These are the foods that I eat myself, and I can tell you that they work wonders for your weight management and your overall health.


So, without further ado, let’s dive into the best foods for weight loss and how to prepare them in mouth-watering ways.




Eggs are one of the most nutritious and versatile foods you can eat. They are packed with protein, healthy fats, and essential vitamins and minerals. They also keep you full for a long time, which helps you reduce your calorie intake throughout the day.


One of my favorite ways to enjoy eggs is to make a veggie omelet for breakfast. It’s easy, quick, and satisfying. Here’s how I do it:


  • Heat some olive oil in a skillet over medium-high heat.

  • Chop some onion, bell pepper, mushroom, spinach, and any other veggies you like, and sauté them for a few minutes until soft.

  • In a small bowl, whisk two eggs with a pinch of salt, pepper, and some cheese (I like cheddar or feta).

  • Pour the egg mixture over the veggies and cook for a few minutes, flipping once, until golden and fluffy.

  • Serve with some whole-wheat toast or fruit salad.


This omelet will keep you energized and satisfied until lunchtime, and it only has about 300 calories. Plus, it’s a great way to sneak in some extra veggies into your diet.




Salmon is another superfood that you should include in your weight loss plan. It’s rich in omega-3 fatty acids, which are good for your heart, brain, and skin. It also has high-quality protein, which helps you build and maintain muscle mass. And it’s delicious, of course.


Got a soft spot for salmon? Try baking it. Squeeze some lemon, toss in garlic, sprinkle herbs, and you're golden. Simple, packed with flavor, and oh, so satisfying. Here's the drill:


  • Preheat the oven to 375°F and line a baking sheet with parchment paper.

  • Rinse and pat dry four salmon fillets and place them on the prepared baking sheet.

  • In a small bowl, whisk together some olive oil, lemon juice, minced garlic, salt, pepper, and some dried herbs (I like rosemary or thyme).

  • Drizzle the mixture over the salmon and bake for 15 to 20 minutes, or until the fish flakes easily with a fork.

  • Serve with some roasted potatoes and green beans, or any side dish you prefer.


This salmon dish will fill you up with healthy fats and protein, and it only has about 400 calories. Plus, it’s a great way to get some omega-3s into your diet.


Greek Yogurt


Greek yogurt is a creamy and tangy dairy product that is perfect for weight loss. It has more protein and less sugar than regular yogurt, which makes it more filling and satisfying. It also has probiotics, which are good for your gut health and digestion.


Whipping up a Greek yogurt parfait as a dessert or snack? Absolute favorite. It's straightforward, sweetly satisfying, and oh-so-refreshing. Here's how I get it done:


  • In a small bowl, mix some Greek yogurt with some honey and vanilla extract.

  • In a glass or a jar, layer some of the yogurt mixture with some granola and fresh berries (I like strawberries, blueberries, and raspberries).

  • Repeat until the glass or jar is full, and top with some more berries and granola.

  • Enjoy with a spoon or a straw.


This parfait will satisfy your sweet tooth and your hunger, and it only has about 200 calories. Plus, it’s a great way to get some calcium and antioxidants into your diet.




Oatmeal, the breakfast staple, shines in the weight loss playbook. It’s high in fiber, which helps you feel full and regulates your blood sugar levels. It also has complex carbohydrates, which provide you with steady energy throughout the day.


A top pick for diving into oatmeal? Peanut butter and banana oatmeal. Warm, velvety, with a nutty embrace. Here’s my recipe:


  • In a small saucepan, bring some water or milk to a boil and add some rolled oats, a pinch of salt, and some cinnamon.

  • Reduce the heat and simmer for about 10 minutes, stirring occasionally, until the oats are soft and creamy.

  • Stir in some peanut butter and sliced banana, and transfer to a bowl.

  • Sprinkle some chopped peanuts and chocolate chips on top, if you like.


This oatmeal will keep you full and satisfied until lunchtime, and it only has about 350 calories. Plus, it’s a great way to get some potassium and magnesium into your diet.




Chicken, your go-to lean meanie, rocks the weight loss chart. It’s low in fat and high in protein, which helps you build and maintain muscle mass. It also has a mild flavor, which means you can season it in many different ways.


Craving chicken with a twist? Toss it into a stir-fry with veggies for dinner. Swift, simple, and a feast for the eyes. Dive into my method:


  • Cut some boneless, skinless chicken breasts into bite-sized pieces and season with some salt, pepper, and cornstarch.

  • Heat some sesame oil in a large skillet or wok over high heat and stir-fry the chicken for about 10 minutes, or until golden and cooked through. Transfer to a plate and keep warm.

  • In the same skillet or wok, heat some more sesame oil and stir-fry some chopped onion, garlic, ginger, carrot, broccoli, and any other veggies you like, for about 5 minutes, or until crisp-tender.

  • In a small bowl, whisk together some soy sauce, rice vinegar, honey, and some cornstarch dissolved in water.

  • Add the sauce and the chicken to the skillet or wok and toss to coat. Cook for a few more minutes, until the sauce is thickened and bubbly.

  • Serve with some brown rice or noodles, or on its own.


This stir-fry will provide you with a balanced meal of protein, carbs, and veggies, and it only has about 450 calories. Plus, it’s a great way to get some vitamin C and iron into your diet.


Final Thoughts


There you have it, folks. These are some of the best foods for weight loss and some of the delicious recipes you can make with them. I hope you give them a try and see for yourself how tasty and satisfying they are.


Remember, losing weight doesn’t have to mean starving yourself or eating bland and boring foods. You can still enjoy your food and feel full and happy, as long as you choose the right foods and prepare them in healthy and creative ways.


So, what are you waiting for? Grab your apron and get cooking. And don’t forget to share your results and feedback with me. I’d love to hear from you.


Thank you for reading and stay tuned for more weight loss tips and tricks.


P.S. Did you know that eating spicy foods can boost your metabolism and help you burn more calories? It’s true. So, don’t be afraid to add some heat to your dishes. Just don’t go overboard, or you might regret it later.

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