34 Easy Weight Loss Meals with Modifications

Here are several meal ideas to launch your weight loss. Experiment! Experiment!

Breakfast


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.

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.

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.

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.

Buenos Diaz Breakfast Chilaquiles


-Description: Homemade corn tortilla chips cooked with green salsa, topped with mozzarella cheese and two eggs any-style. 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.

Banana Oat Pancakes


-Description: Fresh diced bananas in an oat batter, perfectly griddled and topped with more 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 that already has a lot sugar from the bananas).

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, Tomato, 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.

Breakfast Tacos


-Description: Eggs Scrambled with Chorizo, jalapenos and onions stuffed in three corn tortilla accented with green salsa and cilantro. Garnished with refried beans, lettuce, tomatoes and sour cream.
-Modifications: No cheese or sour cream. Substitute the chorizo with Green Peppers, Mushrooms, Spinach, Tomato, Onions, Broccoli, or Scallions. Add a side of seeds (hemp, chia, pumpkin, sunflower, etc.) and avocado or nuts.

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.

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.

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.

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.

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.

Steel Cut Oats


-Description: Steel cut oatmeal with 2% milk served with a side of 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.).

Espanola (1 Egg Skillet)


-Description: Jalapeno peppers, avocado, onions, mushrooms, jack cheese, potatoes, and tortillas.
-Modifications: No cheese or milk.

Veggie Garden Delight (1 Egg Skillet)


-Description: Green peppers, onions, mushrooms, tomatoes, broccoli, spinach.
-Modifications: No cheese or milk. Choose a side of fruit.

Acapulco Scrambler (1 Egg Scrambler)


-Description: Diced chicken, jalapenos, tomatoes, avocado, jack cheese.
-Modifications: No cheese or milk. Choose a side of fruit.

Veggies (1 Egg Scrambler)


-Description: Green peppers, mushrooms, onions, broccoli, avocado, spinach, tomatoes, jalapenos, Kalamata olives.
-Modifications: No cheese or milk. Choose a side of fruit.

Mexican Veggie Skillet


-Description: onions, green peppers, and diced tomatoes, 1/2 cup of black beans, 1 tbsp hemp seeds, 3 tbsp of salsa, 1/4 avocado.

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.

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.

Lunch/Dinner


Stir Fry or Riced Cauliflower and veggies


-Be mindful of the oil (a fat dense option that 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.

Veggie stir fry


-1-2 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.

Cajun stir fry


Sauteed mushrooms, green peppers, onions, chia seeds, black beans, creole seasoning, salsa.

Tacos with beans cauliflower 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.

Veggie burger and edamame


-If you eat the bun, choose only options that state 100% whole grain or wheat. Less or none is better.

Salad with cucumbers chickpeas carrots


-Trying tossing with almonds and cashews for additional protein, fiber, and good fats.
-Trying tossing with hemp or chia seeds for additional protein, fiber, and good fats.
-A darker green salad green is 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.

Buffalo cauliflower


-I looooooove 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!!!

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).

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.

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.

Spaghetti squash with a garden vegetable pasta sauce


Edamame hummus plate


-Edamame hummus, raw mushrooms, bell peppers, carrots, celery, grape tomatoes.

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.

Article Credit:

Author: Michael Moody Fitness
34 Easy Weight Loss Meals with Modifications
Learn how to lose weight from a personal trainer in Chicago.