Some may believe that weight loss requires smaller meal portions, but this isn't necessarily true. With the right weight-loss recipes, you can enjoy generous servings of nutrient-packed foods that leave you feeling satiated while still managing your calorie intake. This approach is precisely what Ilana Muhlstein MS, RDN advocates in her cookbook "The Food That Loves You Back—100 Recipes That Serve Up Big Portions and Super Nutritious Food."
Muhlstein promotes the concept of "Eating Smarter, Not Less," a strategy that aided her in losing weight and enhancing her well-being. Her cookbook offers a wide array of dishes, including salads, pancakes, bread, vegetables, pasta alternatives, sauces, dips, and desserts—all designed to provide ample portions of nutritious food that facilitate weight loss without leaving you hungry or dissatisfied.
Below are some of our preferred recipes from the book, showcasing options for breakfast, lunch, and dinner. Keep reading!
1) Protein Oats
Kickstart your morning with a protein-packed boost by indulging in these hearty oats. Infused with ingredients rich in protein such as milk and egg whites, this bowl of oatmeal is sure to keep you satisfied until lunchtime. Customize your creation with favorite toppings like nuts, fruits, seeds, or a drizzle of honey.
2) Supersized Scrambled Eggs and Toast
For a quick and protein-packed morning meal, opt for this scrambled eggs and toast combo, ready in under 10 minutes. Select your preferred bread, such as whole-wheat sourdough or a whole-wheat English muffin, and enhance your eggs with extra flavor from chives or red chili flakes. Not only will you make strides toward meeting your protein, fiber, and healthy fat targets for the day, but you'll also stay satisfied until your next meal.
3) Spaghetti Squash Cacio E Pepe Recipe
Cacio e Pepe is a renowned pasta dish originating from Rome, typically rich in calories due to its pasta and cheese components. However, for a lighter, lower-calorie alternative, consider trying this Spaghetti Squash Cacio e Pepe recipe. The great news is that you can indulge in a sizable portion of this dish while staying on track with your weight loss goals.
4) 'Oh Kale Yeah!!' Salad
Salads need not be dull or leave you craving more. They can be vibrant, bursting with flavor, and packed with nutritious elements that keep you satiated until your next meal. This kale salad is so delectable that it will quickly become one of your top picks, and its generous portion size ensures you feel thoroughly satisfied.
5) Cloud Bread Cinnamon Pancakes
Cloud bread, crafted from corn starch and egg whites, offers a fluffy bread-like experience sans gluten or refined flour. Ilana Muhlstein has curated a selection of her cherished cloud bread recipes, including burritos, pizzas, cinnamon rolls, and mouthwatering cinnamon pancakes. Indulge in these Cloud Bread Cinnamon Pancakes for a satisfying morning meal that aligns with your health objectives.
6) Cauliflower Nachos
While you might have encountered cauliflower rice, have you ventured into the realm of cauliflower nachos? This recipe offers a delectable twist on the classic snack, providing a hearty serving of this nutritious vegetable. Thanks to its nutrient-rich yet low-calorie nature, you can indulge in ample portions while still adhering to your weight loss objectives for the day.
7) Go-To Tuna
While many adore creamy tuna salad, those mindful of their calorie intake might feel limited in how much they can enjoy. However, with Muhlstein's healthier "Go-To Tuna" recipe, you can indulge to your heart's content.