All too often, people fall into the cycle of low-calorie dieting followed by binge eating unhealthy foods. Although many of us are eager to lose weight, for our health and/or our appearances, it should never be done through starvation. You can and should lose weight by enjoying three balanced and healthy meals every day along with a snack or two.


Eating filling and nutritious food containing vitamins, fibre, healthy fats and protein will ensure that you never fall victim to insatiable hunger, and this way you’ll be able to fight unhealthy cravings with tasty alternatives. Here are some wonderful breakfast, lunch, dinner and snack ideas that deliver great taste while still clocking in without too many calories. Of course, you’ll also want to drink plenty of water and other clear liquids throughout the day to stay hydrated and full.

Breakfast Ideas

1. Homemade Egg Sandwich
This might sound indulgent, but it can be a simple and tasty meal without a load of calories. Make it with two slices of toasted whole wheat bread, one whole fried egg and two or three slices of low-sodium deli meat for a protein-packed start to the day.

2. Oatmeal with Toppings
If you crave something warm and hearty in the mornings, oatmeal is ideal thanks to its high fibre content and the fact that it is naturally low in sugar. Add in a small portion of nuts and dried or fresh fruit for extra staying power.

3. Fruit and Yogurt ParfaitA combination of fresh fruit and high-protein Greek yogurt is the perfect way to start your day. Add chopped nuts or a handful of your favourite cereal to add some crunch to the mix.

Lunch Ideas

1. Baked Potato with Healthy Toppings
Potatoes get a bad rap for dieters, but they are incredibly filling and full of fibre. The key is to pair them with a healthy fat or some protein for a more balanced meal. Add a spoonful of low-fat Greek yogurt to your baked potato in lieu of sour cream for extra protein.

2. Vegetarian Bean Wraps
Wrap up refried beans in a whole-wheat tortilla for a quick and easy lunch. If you have time, add in some low-calorie salsa, fresh guacamole containing heart-healthy fats, and shredded lettuce.

3. Feta and Chicken Salad
Salads don’t have to be boring if you include fun toppings that are also delicious. Start with a base of romaine lettuce or baby spinach and then add sliced grilled chicken, a tablespoon or two of salty feta cheese, and some pumpkin seeds.

Dinner Ideas

1. Whole Wheat Pasta
Pasta isn’t the enemy as long as you keep an eye on your portion size and choose the right sauce. Opt for whole wheat pasta, a healthy carbohydrate, and then choose a low-sugar marinara sauce full of lycopene. Top with a sprinkling of Parmesan cheese for few calories but lots of flavour.

2. Steak Wraps
If you crave something hearty for dinner, grill a 3 or 4-ounce lean steak and slice thinly. Add the steak to a whole-wheat or corn wrap with sautéed peppers and onions for a tasty Mexican-themed meal. If you want some extra flavour, salsa adds spice with minimal calories.

3. Healthy Asian Takeout
Trying to lose weight doesn’t mean missing out on your takeaway favourites. Instead, make your own version. Stir-fry rice noodles, chopped Asian vegetables and chicken, and add a spicy peanut sauce for a meal that can compete with any menu item from your local restaurant.

Snack Ideas

1. Apples and Peanut Butter
Fruit is always a great snack, but it is best to pair a high-carbohydrate apple with a protein and fat source. Slice up the apple and dip into a tablespoon of peanut butter for a sweet snack.

2. Air-Popped Popcorn
Popcorn is the ultimate movie treat, but cinemas pack it full of butter and calories. Make your own using corn kernels in an air popper, or microwave kernels in a brown paper bag.

3. Hummus and Sliced Vegetables
Vegetables on their own might not be the most tantalising snack, but adding a tasty dip turns these nutritional powerhouses into something truly delectable. Slice bell peppers, cucumbers and carrots and dip into hummus.

Losing weight doesn’t have to involve food deprivation. A hearty breakfast, tasty lunch, delicious dinner and satisfying snack from this list can result in real weight loss results, especially when combined with exercise. Rather than seeking a quick fix, look for long term sustainable weight loss tips, such as those provided on Compare The Market’s website, that can improve your overall health and lifestyle.