A Healthy Meal to lose weight should consist of a combination of foods that are mainly plant based but offer a good amount of protein and fiber.  To make a meal more satisfying add different colors, textures, and flavors to your plate without raising the calories. Starting simple with food choices allows you to develop a good routine without getting overwhelmed by meal planning and lengthy preparation.

Here a few Mini-Meal Ideas that you can prepare quickly and have simple ingredients.

1. A large tomato (partially hollowed) and stuffed with chicken salad or tuna salad. 
2. 1 whole-wheat English muffin topped with pizza sauce, mozzarella cheese, onion, green peppers, and olives.
3. A medium baked potato topped with ¼ cup chili, 2 tbsp shredded cheese, onion, tomato, and jalapenos (optional).
4. 1 tortilla rolled with deli ham and Swiss cheese (warmed) and topped with lettuce & tomato.
5. Cauliflower rice (from frozen) steamed and topped with sauteed shrimp, garlic, and broccoli. Add reduced-sodium soy sauce (optional).
6.  Greek yogurt topped with walnuts, dried cherries, and drizzle of honey for sweetness.

Begin a list of easy to prepare meals that can keep life simple as you continue to lose weight. You can add to this list as you find foods that are satisfying to you and bring in new flavors that you may have not tried before.  Keeping healthy eating fresh, exciting and flavorful are keys to continuing to lose weight and for keeping it off long term.

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