Everyone knows that starting the day with a healthy breakfast is good for your waistline. Food that keeps you full helps cut snacking on junk food, and the right food also gives you energy. Start breakfast with a protein-filled egg. A simple egg and spinach omelet provide provide and a variety of nutrients to keep you alert all day long. 3 eggs and 2 egg whites provide the protein you need. Add Low-fat cheese and a little coconut oil add just the right flavor to this dish.  If you’re not a fan of the omelet, consider a breakfast sandwich consisting of a single egg, a slice of lean Canadian bacon or ham and a slice of low-fat cheese.

According to a study performed at the Pennington Biomedical Research Center in Baton Rouge, changing to egg-based protein offers better success if you’re trying to lose weight. Women especially achieve success at shedding pounds when eating eggs for breakfast rather than a sugary pastry.

You might not be a fan of eggs, and that’s okay. Try oatmeal for your morning meal, instead. Not only does oatmeal provide you with fiber, omega-3 fatty acids, folate and potassium, but the a hot bowl is perfect for chilly mornings. Steel-cut offer more fiber than instant, and you’ll want to avoid flavored varieties. Instead, opt for milk, honey and fruit to naturally sweeten your bowl.


When you’re looking for a healthier snack to help you make you through the day, look no further than cantaloupe and cottage cheese. This melon contains natural sweeteners and is low in carbs so you’re not loading up on sugar while you snack. Cantaloupe is a good alternative to fruits, which contain sugar and carbs that can lead to weight gain.

The cottage cheese makes an interesting texture and taste, too. If you know you’re a snacker, it’s smart to keep some healthy snacks available all day so what you reach for won’t ruin your diet. Your snacks should be full of protein to help regulate your blood sugar levels, which is why you’ll want to keep some jerky on hand. You can even make your own jerky from meats other than beef if you have a dehydrator at home.



Just because you’re watching weight doesn’t mean you have to starve yourself or sacrifice taste, and this lunch dish proves it. Pair steamed vegetables such as broccoli or cauliflower with grilled beef mince. Enjoy your favorite greens as a salad, too.

Skip the condiments that are full of sugar and carbs. Instead, try guacamole. It’s full of essential fatty acids to keep you energized.

Not all carbs are bad. In fact, you need some to make it through the day. That’s why a chicken panini is a good lunch option. Sliced chicken breast is lean and full of protein, and you can add flavor with black forest ham and a slice of low-fat cheese. Add spinach, tomatoes or your other favorite vegetables for more nutrients. Stay away from mustard or mayo, however. Try some marinara for dipping sauce.


Dinner might be the biggest meal of the day, but it shouldn’t leave you feeling heavy and sleepy. You can get your fill of a rich salad and still have energy to spend with your family or catching up on housework before bed. Try a tuna, prawn and lettuce salad. Top it off with cherry tomatoes and drizzle on somevinaigrette for a low-caloric, high-energy nighttime meal.

If you believe crepes are just for breakfast, think again. Tasty chicken and asparagus crepes might just become your favorite meal. You can make your own crepes in a small saucepan out of 3 eggs, 2 cups milk and one cup flour. Combine the following to make the filling for these testy dinner crepes:

  • 2 1/2 cups shredded chicken
  • 1 1/2 cups ricotta cheese
  • 1/2 cup grated parmesan
  • 3 tablespoons chopped herbs (parsley, chives or mint work well)

Add a dash of kosher salt and pepper to the mix. Fill the lower portion of each crepe with the mixture, roll and place into a baking dish. Cover with foil and bake for 15 minutes until the filling is hot. Tenderize one shallot and 1/2 pound asparagus in butter before adding 3/4 cup low-sodium chicken broth and lemon zest to simmer. After the sauce thickens, divide among the crepes and sprinkle with a dash of parmesan before serving.