Low-Calorie Recipes to Help You Lose Weight Throughout the Day

August 27, 2019
When you’re trying to lose weight, all of your food choices make a difference. Eating whole grains at breakfast, soups and salads before dinner, open-faced sandwiches at lunch and snacks packed with protein and fiber in between are some of our tips for making the most of your meals. Here are some healthy, low-calorie recipes to help you lose weight throughout the day.
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Composed Salad with Pickled Beets & Smoked Tofu

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This composed salad is an artful arrangement of greens, hard-boiled egg, smoked tofu, beets and snap peas drizzled with a cool, creamy dill dressing. It's as pleasing to the eye as it is to the palate. We like smoked tofu, but any flavored baked tofu would work well in this recipe. Serve with iced tea.

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Overnight Oatmeal

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Here is an easy way to serve a crowd a hearty breakfast before facing the elements for a day of winter sports. You can assemble it in the slow cooker in the evening and wake up to a bowl of hot, nourishing oatmeal. The slow cooker eliminates the need for constant stirring and ensures an exceptionally creamy consistency. It is important to use steel-cut oats; old-fashioned oats become too soft during slow-cooking.

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Southwestern Three-Bean & Barley Soup

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Serve this zesty bean and barley soup garnished with chopped fresh cilantro and a squeeze of lime, if desired.

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Southwestern Salad with Black Beans

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Here we top salad greens with black beans, sweet corn and grape tomatoes and bring it all together with a tangy avocado-lime dressing for a Mexican-inspired salad. Try this salad for a take-along lunch. To keep the salad greens from getting soggy, pack the greens, salad toppings and dressing in separate containers and toss them together just before eating.

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Couscous Paella Soup

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This soup is inspired by the flavors and ingredients of paella, but unlike paella it's simple enough for a speedy weeknight dinner. If you can't find Spanish chorizo, use pepperoni (add a pinch of smoked paprika if you have it). Serve with warm whole-grain garlic bread.

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Yankee Grits

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Sweet maple syrup turns grits in a northerly direction. Milk adds creaminess and gives this satisfying breakfast staying power.

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Pear-Quinoa Salad

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Quinoa is a quick-cooking whole grain with a slightly nutty flavor--a perfect partner for pears and walnuts in this fresh-tasting salad recipe. The flavor is best when the salad is at room temperature or cold. Refrigerate the salad for at least 15 minutes before serving.

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Mediterranean Picnic Snack

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Sweet tomatoes, salty olives and tangy cheese are a perfect afternoon pick-me-up.

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Crab Salad Melts

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This crab and asparagus melt is delicious for a light spring dinner or lunch. You can use any type of crabmeat--including more affordable options available in pouches or cans near other canned fish or in tubs in the seafood department. Serve with a tossed salad.

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Warm Lentil Salad with Sausage & Apple

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We like the firmer texture of French green lentils in this hearty dinner salad featuring sausage and tart apples. Serve with pickled beets and your favorite beer.

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Maple-Nut Granola

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We love the maple-nut flavor combination of this heart-healthy granola, but feel free to substitute your favorite nuts or dried fruit for your own custom blend.

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Creamy Hungarian Mushroom Soup

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Mushroom-soup lovers, this soup is for you! Russet potatoes make it hearty, and dill and paprika add plenty of flavor. We skip the generous amount of full-fat sour cream and butter typically used in creamy mushroom soups. Serve with a green salad and warm pumpernickel bread.

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Banana Bran Muffins

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Banana bran muffins are great to have on hand for breakfast on-the-go!

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Banana-Cocoa Soy Smoothie

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With plenty of protein from both tofu and soymilk, this banana-split-inspired breakfast smoothie will keep you satisfied until lunchtime.

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Tomato Soup

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This simple tomato soup is perfect paired with your favorite grilled cheese sandwich. Make a double batch and freeze the extra for rainy-day emergencies.

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Smoky Black Bean Soup

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This will probably be the most hauntingly delicious black bean soup you've ever tasted. The coffee adds a slightly toasty, woodsy background note. The optional ham hock adds smoky, salty ham flavor. Serve with a mixed green salad or a grilled cheese sandwich with pickled jalapeños. Recipe by Joyce Hendley for EatingWell.

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Spinach Salad with Steak & Blueberries

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Combine steak, walnuts, blueberries and feta cheese in this simple salad and you have yourself a healthy and satisfying supper. Serve with grilled baguette and a glass of rosé.

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Tutti-Frutti Muesli

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Muesli mixed with yogurt and fruit packs in the nutrition and satisfies all morning long.

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Chocolate-Cherry Snack Bars

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These cereal bars are chewy, crunchy and delicious with good-for-you seeds, nuts, fruit and little explosions of chocolate. We like the flavor of dried cherries or cranberries, but any coarsely chopped dried fruit will work.

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Cottage Cheese Salad

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Cottage cheese topped with crunchy bell pepper and sweet tomato makes for a satisfying afternoon snack or pair it with hearty whole-grain crackers for a light lunch.

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Braised Chicken Gumbo

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Leftovers make this chicken gumbo an absolute breeze. The only prep you'll need to do is to dice a bell pepper and slice some okra if you're using fresh. That's it! If you don't have leftover chicken and sauce from Wine & Tomato Braised Chicken, you can use 2 cups shredded cooked chicken and 2 cups canned diced tomatoes instead of the leftover sauce.

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Lemon-Parm Popcorn

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Perk up your popcorn with a bit of lemon pepper and Parmesan cheese.

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Dijon Chicken Stew

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This satisfying stew stars chunks of chicken and tender braised escarole in a flavorful Dijon wine sauce. Try it with boneless, skinless chicken thighs or pork tenderloin, if you prefer. It doubles easily in the same pot. Serve with rustic whole-grain bread.

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Tuna Melt

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In this updated tuna melt recipe, we go light on the mayo and top it with fresh tomato slices and shredded sharp Cheddar. This allows us to use considerably less cheese while ensuring that there's great cheese flavor in each gooey bite of this healthy tuna melt recipe.

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Oatmeal-Rhubarb Porridge

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Perk up your morning oatmeal with the addition of tangy rhubarb. Using milk for this oatmeal gives it a calcium boost, but the recipe also works well with water--and you'll save about 60 calories.

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Quick Kebabs

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Kids and adults alike will appreciate this skewered snack.

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Strawberry Bruschetta

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Astoundingly good for minimal effort, this makes an indulgent weekend breakfast or anyday dessert. A judicious smear of mascarpone (half the fat of butter) is part of the luxury, but even lighter low-fat cream cheese will work as well. The real secret is warming the berries just enough to make the flavor bloom and transform their juices into a rosy syrup.

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