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Learning how to make diet shakes at home is a great way to save money on expensive brand name shakes. Plus, you'll be able to create exactly the flavor you like without any of the added preservatives or artificial ingredients supermarket shakes contain.

The basic recipe

You can base your diet shakes on either the milk shake or the fruit smoothie. Basically, the first uses milk, whereas the second uses juice. A good basic recipe is to put 1 ½ cups liquid (see below), 1 cup of fruit, and ½ ice in the blender and blend smooth. Try combos of the ingredients below:

Liquids

1. Low-fat or skim milk
2. Yogurt
3. Milk substitute (soy milk, almond milk, etc.)
4. Fruit juice
5. Fruits
6. Bananas
7. Mangos
8. Apricots
9. Peaches
10. Berries
11. Mangos
12. Pineapples
13. Pears
14. Melons
15. Kiwis

For thick diet shakes, bananas, melons, and frozen berries are great choices. Less solid fruits like fresh berries and pineapple can be added for flavor. It may sound a little strange, but avocado is a great addition to a diet shake because it mashes well and is high in nutrients and healthy oils.

Fun ingredients

Jazz up your diet shakes with some extra flavorful additions. Just remember when you choose you extras that you're trying to keep this low fat and low calorie. You can also add in some extra nutrition like wheat germ, oat bran or flaxseed. Add just a teaspoon and it won't change the taste of your shake. Here are some additions to try:

1 tbsp Grenadine syrup

1 1/2 tsp instant coffee

Coffee liqueur, such as Kahlua or Tia Maria

A few drops of brandy or rum flavoring (or the real thing, if you prefer)

A dash cinnamon or nutmeg

½ tbsp vanilla

A teaspoon of maraschino cherries

A word of warning about diet shake recipes

Make sure you don't accidentally copy a shake recipe from a body building site. Body builders often drink "diet shakes" with delicious ingredients like cream, chocolate syrup, and peanut butter, but these are meant to be high protein weigh gain shakes. If you're working out a lot, they can help you build muscle, but if you're not (be honest, now!) they'll just add fat.

Remember, too, that diet shakes can't replace wholesome, well-rounded meals. Don't use it as an excuse to avoid fresh vegetables and whole grains. That said, it can be a big help in your weight loss plan. Learn how to make a diet shakes and you'll save money, get more fresh fruit with no artificial ingredients, and be able to get exactly the flavor you want every time.

Let's face it, having to lose weight is inconvenient. Who has time to follow a written plan, clean out the pantry, grocery shop for foods you won't even eat a month from now, and completely reconfigure your lifestyle. I find that many diet plans are restrictive and don't leave enough options for foods I like. After a few weeks of starving I am speeding to the closest store for every kind of food I love, with the shakes because my blood sugar is so low from not eating.

The best option I have found is weight loss delivered right to the door. It comes in the form of frozen meals, sort of like Lean Cuisines-- but with a plan. Many meal delivery diet plans come with snacks too, so you don't have to feel hungry.

Hunger is the number one setback for people when they are trying to lose weight. Another reason people can't maintain their weight loss is because they have picked a plan that they don't like. Make it easy with a meal delivery diet plan for weight loss. That's right, you can find a diet you like. You can find a meal delivery diet plan with a menu you like and hardly ever have to worry about making meals from lists and recipes. If you like to eat out, good plans will offer suggestions and one meal a day or a week which you take care yourself. This way you have options when you are away from home.

There are a couple written plans I like because they have cheat days or their food options aren't restrictive, and if you feel like a meal delivery diet plan isn't right for you just look for a written plan in line with things you like. I have found that the best diets are the ones that make it easiest to meet your goals. This is a suggestion to make dieting a little easier which will make weight loss easier.

Its a very common belief that to lose weight, you should drink hot water and lemon first thing in the morning. Maybe put a pinch of honey it. There are plenty of people who swear by it and practice it too. Have you ever wondered why this would work? Read below to find out..

The key ingredient here is the water- Recent research shows that drinking 400 ml of water as soon as you wake up in the morning, raises your metabolic level significantly. Water has significant health benefits- check out our article on it (Metabolic Level is the rate at which your body burns calories to maintain itself) Through the night, your body is deprived of water, and since most of your body processes use water as a medium, your body's machinery slows down through the night. When you drink water in the morning, it helps to rev the machinery back into gear, so it kicks up the metabolic rate. The lemon and honey couldn't hurt, since they add vitamins, minerals, and flavour.

So, assuming that your diet, exercise and activity level is the same, and you start drinking water as soon as you wake up, it will increase your metabolic level. With an increase in your metabolic level, your body will burn more calories for the same activity. Same number of calories going on, more calories going out (from your raised metabolic rate). So you will lose weight in the short term. But once your body gets used to it, the weight loss will stop.

So, the lemon water is good for you, but you'll probably need to some exercise and watch your diet to really lose those extra kilos! Try running, working out, Bikram yoga. Focus on losing fat than weight- read here. Have questions about weight loss, healthy recipes, obesity, diabetes, etc.. go to our discussion forums- here.

Need help to reduce fat, lose weight, or gain muscle- Call us at 0-98108-20937 or email us at shridhar@fitho.in. We provide effective diet and workout plans that are customized to your needs.

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Eating right and maintaining a healthy weight is not all that difficult. In fact, I am very sure most of you already know pretty well what is best. By cooking healthy meals from weight loss recipes and participating in sports activities, you should find losing weight not a problem at all.

Start by adopting an approach for losing weight naturally. Stick to a diet that is high in complex carbohydrates and fibre, but moderate in protein, and low in fat. I have included some free weight loss recipes for you to demonstrate how to achieve that.

Many people believe that "no fat" means "non-fattening." However, the truth is, you are often getting just as many calories from the no-fat version, and those calories may not coming from fat. So, do not be misled and start to believe that you can eat any amount of the foods that are advertised as "fat-free". Instead, eat healthy food prepared using the weight loss recipes.

The best way to respond to hunger is with healthful snacks such as a slice of whole-grain toasted bread. Instead of skipping meals, eat snacks. Just remember that if you want to lose weight naturally, you have to keep track of every food you eat and of every activity that you do. Learn to cook healthy and delicious from weight loss recipes. That is also one way to motivate yourself.

Below are some simple weight loss recipes for healthy snacks:

Avocado, cheese, and flavoured tuna

Ingredients:

1 cucumber
1 small tin of flavoured tuna
1 avocado block cheese (your choice depends on your preference)

How to Prepare:

Quite easy. I just thought it up the other day and I haven't tried it yet but it sort of gives a substitute instead of using cracker biscuits.

Slice the cucumber to reasonable thickness. Put a slice of cheese on the cucumber. Then some avocado then finally some flavoured tuna on top. Great snack!

Zero Carbs Chicken Wings

Ingredients:

3 lbs. chicken wings
6 T. Hot Sauce
1 Stick Butter
2 qts. cooking oil
Lawry's Seasoned Salt

How to Prepare:

WINGS: Cut whole wings at joints and discard tips. Sprinkle wings liberally with Lawry's Seasoned Salt. Deep fry until golden brown and crispy. Drain on paper towels.

SAUCE: Combine melted butter and hot sauce in a large bowl, mix well. Add wings and coat evenly.

This recipe is for mild wings-add extra hot sauce for more heat. Serve with bleu cheese and celery.

Bacon and Cheese Stuffed Mushrooms

Ingredients:

8 oz cream cheese,
softened 5 or 6 slices of bacon,
fried crisp
1 small onion, chopped - or less
15-20 large mushrooms

How to Prepare:

Preheat oven to 350.Take the stems out of your mushrooms, reserving 4 or 5. Clean your mushrooms well and set aside.

Chop your onion well, and chop up the reserved stems.

Fry your bacon til crisp, reserving the grease. Cook your onion and stems until tender in the bacon grease. Drain the grease and add onions/stems to the softened cream cheese. Crumble your bacon in cheese mixture. Combine well. Scoop some into each mushroom cap. Bake for about 10-15 minutes on baking sheet with edges, then broil to brown the tops. YUMMY! Great refrigerated and reheated in oven the next day!

Losing 5 pounds in a week is not that tough. The target is quite achievable provided one takes it up with the right determination and commitment. What one needs to take up is the right combination of diet & exercises. Here are few diet options and recipes that would help you lose 5 pounds in a week.

Lose 5 pounds in a week; Recipe 1

Salad With Oil Free Dressing

Ingredients:

· Powdered fruit pectin - 1 table spoon

· Dried herb (oregano, thyme, basil, dill weed, tarragon or savory) - 1/4 tea spoon

· Artificial sweetener - around 2 tea spoons sugar

· Ground mustard - 1/8 tea spoon

· Salt - 1/8 tea spoon

· Pepper - 1/8 teaspoon

· Water - 1/4 cup

· Vinegar - 2 tea spoons

· Garlic - 1 clove (minced)

· Salad greens

· Cucumbers

· Tomatoes

· Carrots

· Vegetables of your choice

Method:

· Mix pectin, dried herb, salt, sweetener, mustard & pepper in a small bowl.

· Stir these in water, garlic & vinegar.

· Chill it.

· Serve this over the greens & vegetables.

Lose 5 pounds in a week; Recipe 2

Apple Berry Fruit Leather

Ingredients:

· Apples - 3 Cups (Cored & Chopped)

· Raspberries - 1 Cup

· Orange Juice Concentrate - 2 Table Spoons (Frozen)

· Honey - 2 Table Spoons

· Cinnamon - 1 Tea Spoon

· Fresh Lemon Juice - 1 Tea Spoon

Method:

· Pre heat the oven to 140º F.

· Blend the 1 cup of apples, the raspberries & the orange juice concentrate until they become smooth.

· Add the remaining apples and blend it again until smooth.

· Pour the apple mixture in the medium sized bowl.

· Stir it in honey, lemon juice and cinnamon.

· Line the baking sheet with the plastic wrap & tape the edges. Make sure that you do not use the wax paper or the aluminum foil as the fruits get stuck to them.

· Pour the apple mixture on a plastic lined baking sheet. Spread it with a rubber spatula until it becomes almost 1/8 inch thick.

· Leave around 1/2 inch open space from the edge of the pan and allow the fruit to expand while drying.
· Bake this in oven for around 4 to 6 hours.

· When it is no sticky, remove it from the oven.

· Now roll the fruit away from the plastic wrap.

· Cut this into pieces of around 2 inches.

· Store the pieces in an air tight container.

If you want to lose weight you can't continue eating what you've been eating before. It is obvious that you must change your diet, portion size and eating frequency. However this doesn't mean you have to eat dull, uninteresting food or be hungry all day long. There are delicious healthy recipes that you can enjoy and at the same time lose weight.

Below are some recipes to help you lose weight while enjoying your meals.

Hummus

1 can of chickpeas (19oz or 540ml), rinsed and drained
1/3 cup of tahini (sesame paste) - use 1/5 cup for the weight loss purposes
Juice of freshly squeezed half lemon
1 garlic clove, minced
1 teaspoon extra virgin olive oil
1 tablespoon chopped parsley
a pinch of paprika mild

Process chickpeas with ¼ cup of spring water to puree in a blender. Add tahini, lemon juice and garlic. Mix well. Garnish the top with parsley, olive oil and paprika.

Orange drink

1 cup of orange juice
½ cup vanilla rice milk
2 tablespoons of soft tofu
1/3 of banana (to sweeten) or add 1 teaspoon of honey
1 teaspoon of grated orange zest
2 peeled orange segments

Mix everything together in a blender.

Roasted Eggplant

Roast the whole eggplants with skins turning them occasionally till the skin turns black. Let it cool. Peel it off and remove the darkened skin. Process in food processor till smooth.

You can add to it 1 clove of crushed garlic or 1 chopped onion, 1 tablespoon chopped parsley and 1 teaspoon extra virgin olive oil.

Another way to serve roasted eggplants:

After roasting the eggplant, dice it into small cubes, dice 1 medium tomato and 1 medium onion, add 1 tablespoon of chopped parsley and 1 teaspoon of extra virgin olive oil. Mix well together and serve.

Whenever you start up on a fat loss program, you should always be taking into consideration some fast weight loss tips that will get you to your goals quickly.

Many weight loss programs out there can be effective if executed properly, but if you are not taking proper measures to ensure that you do stick with the program, you aren't going to get fat loss results.

The following four fast weight loss tips are easy to do and will help keep you on track.

Write It Down

While many people think writing down what they eat is a big nuisance, it really does help in the long run.

Even if you just write down what you eat for a week's time, this can most definitely help you see the 'bigger' picture of how many total calories you're taking in.

Make sure when you do this though you write down each and everything you are putting in your mouth -even small bites of food while you're standing.

It's often these small bites of food that serve to derail your progress at the end of the day when not tracked.

Find A Partner

Next up, you can get fat loss results faster if you have a partner who is working with you.

Why go at fat loss alone when you could work with someone who will provide you support?

There is absolutely no reason why you should be able to get support. Even if you can't find someone in 'real life' to partner up with you, you can still look online. There are so many forums out there that are full of people, all willing to help you reach your goals.

Set Mini-Goals

The next fast weight loss tip is to set mini goals for yourself as much as you can. While you definitely do want to keep pushing yourself to that long-term goal - the one that's driving you each and every day, having a set of smaller goals that you'll achieve sooner will help you get a higher feeling of accomplishment.

Come Up With Fresh Recipes

Finally, the last thing you need to do is to try and continually come up with new weight loss recipes to help you get to where you want to be.

By continually changing the foods you're eating you will help keep your interest in good foods higher, preventing the chances that you choose to eat foods that aren't part of your plan.

While it is perfectly acceptable to allow yourself a cheat meal when it's planned for, you don't want to start binging on unhealthy, high-calorie foods throughout the day or else it will definitely derail any weight loss results you see.

So, keep these fast weight loss tips in mind. The more you can incorporate into your plan, the faster you will reach your goals and see the success you deserve after all your hard work.

If you are looking to lose weight by eating healthy, then LA weight loss recipes are the most sort after and most proven way to go. LA weight loss recipes are some of the best recipes because they are healthy, easy to make and proven to help you lose those unwanted pounds fast.

Exercise is always the best way to shed pounds and supplements such as pills are a good way to go as well. But there's no beating a healthy diet to compliment all of your weight loss techniques.

Here are the top 3 LA weight loss recipes that are sure to make your mouth water AND help you keep those pounds off.

1) - Chili with meat

Ingredients:

Lean ground sirloin that fits your diet plan or routine.
4 Green onions
1 Garlic clove
1 Cup of low sodium beef broth
1 Medium tomato, finely chopped or diced
1 Teaspoon of chili powder - medium spice is best
1/4 Teaspoon iodized Morton's lite salt
1/4 Teaspoon of red pepper sauce
1/4 Teaspoon dried oregano
1/4 Teaspoon ground cumin seeds finely crushed

Preparation:

Add a table spoon of canola oil to a frying pan and heat it up.
Add the onions and garlic and saute until soft and lightly browned.
Then add the beef stir fry lightly until beef becomes brown as well.
Drain the oil from the pan.
Add the remaining ingredients in and mix well.
Bring it to a boil and then reduce heat and let it simmer covered until you notice the tomatoes become tender.
That's it!

2) LA Philly Cheese steak

Ingredients:

1/2 Teaspoon black pepper
1/2 Teaspoon salt
1/2 Teaspoon garlic powder
1/2 Teaspoon onion powder
1/2 Teaspoon dried basil
1 lbs of lean beef sirloin
1 Onion finely sliced
1 Green pepper sliced
4 6-inch hoagie rolls split
4 oz light mozzarella cheese, sliced
Nonfat cooking spray

Preparation:

Add all the seasonings into a small bowl and mix them well.
Now apply the mixture onto the sirloin and make sure you coat it thoroughly.
Wrap the coated beef in plastic or wax paper and partially freeze beef sirloin for about 45-60 minutes.
Once partially frozen remove it from the freezer and slice the sirloin thinly.
Coat a large skillet with non fat cooking spray.
Heat the skillet over medium heat.
Add onions and green pepper into it and saute until soft and lightly browned.
Remove them from pan.
Coat skillet again with spray.
This time increase the heat to high and add the beef and cook for about 5-8 minutes or until you feel the beef is done..
Divide the meat and veggies evenly among 4 rolls and top them off with cheese.
You can also place them in a warm oven or under a broiler to melt cheese before serving.
That's it!

3) Veggie Burgers with a touch of herbs

Ingredients:

2 Cloves garlic, minced
2 Egg whites
3/4 Cup broccoli florets, finely chopped
3/4 Cup mushrooms, finely chopped
1/4 Cup onion, finely chopped
2/3 Cup cooked brown rice
1/3 Cup quick-cooking oats
1/3 Cup walnuts, coarsely chopped
1/2 Cup cottage cheese (1 percent)
1/2 Cup reduced fat cheddar
1/2 Teaspoon dried basil
1/2 Teaspoon dried marjoram
1/4 Teaspoon dried thyme

Preparation:

Spray medium skillet with PAM and heat it over medium heat.

Cook the broccoli, mushrooms, onion, and garlic until tender for about 8 to 10 minutes.

Add the herbs and cook 1 to 2 minutes longer.

Remove from heat.

Stir in rice, oats, walnuts, and cheese into vegetable mixture and season to taste with Lite Salt and pepper.

Stir in egg whites at the end.

Now form the mixture into 4 burgers.

Spray skillet with more PAM and heat over medium heat.

Add the burgers and cooked until you see them browned on the bottom which is about 3 to 4 minutes.

Spray top of the burgers with Pam and turn to cook until browned 3 to 4 minutes longer.
That's it!

The above 3 LA weight loss recipes are top 3 recipes to help you lose weight and keep fit. Add them to your weekly diet plan if you like to mix things up.

Remember that exercise, diet and other methods are only good if you manage them properly. Knowing how to manager your diet and exercises will help you keep focus and aid you in controlling what you eat and how hard you work out.

No matter what regimen the recipe you happen to find comes from, you can happily adapt it to the Mediterranean Diet by following the following guidelines. Just substitute the following foods where appropriate, and there you have it: a new Mediterranean Diet recipe!

* Fruits and vegetables. If it's a fruit or a vegetable, it's likely to be your friend on the Mediterranean Diet. No canned or processed stuff; get it as fresh as it came off of the tree. You might want to give up on store-bought fruit juices and just squeeze your own juice from whole fresh fruit, as even the juices that say "100% juice" add sugar.

* Nuts and legumes. Very often overlooked. Peas, beans, and lentils are chock full of fiber, vitamins, minerals, calcium, zinc, and protein. You can have them in place of meat, even. Note that this does not include coconut, which actually isn't a nut technically at all.

* Extra Virgin Olive oil. Use it everywhere, for every oil, butter, or fat substitution. Fry in it, simmer meat in it, top bread and toast with it, dress salads in it.

* No sugar! None! Ever! There's plenty of natural sweeteners instead of sugar, including dates, figs, and honey.

* Whole grains. Going back to fiber for a moment, people of the Mediterranean region avoid anything bleached and processed like it was deadly poison. Remember, this is the area where the concept of unleavened bread came from. Bread is at the least whole grain, and even then not consumed in large quantities.

* Dairy. This is the smallest proportion of foods eaten daily. It's no exaggeration to say that Mediterraneans use at the most one cup of milk per day, and this is likely only used in preparing foods. At that, it is non-fat milk or goat's milk. Cheese and yogurt are popular, however, but again it is goat's milk for the cheese (feta) or skim milk for yogurt.

Appetizer

Appetizer refers to the selection of food or drink that enhances the appetite by stimulating it. In simple words, appetite is used to enhance your sense of hunger. There are plenty of weight loss recipes suggested by renowned cook and dietitian around the world. Here, we are discussing a simple recipe called crispy potato skins which is 100 percent fat-free and cholesterol-free. To prepare crispy potato skins, you need 2 medium-sized russet potatoes, butter-flavored cooking spray, 1 tbsp crushed fresh rosemary and ¼ tsp freshly ground black pepper. Before you start cooking, you need to preheat the oven at 375°F.

Now you wash these potatoes and prick them using a fork. Place the pierced potatoes in the oven and bake them until the peels become crispy and crunchy. You need to put the potatoes for at least one hour. Now you need to cut the potatoes into halves and scrape out the inside pulp. Leave approximately 1/8 inches pulp with the skins around and keep the pulp for other uses. Now spray the skins with butter-flavored cooking spray. Mix the rosemary and pepper with it and place it to oven once again for another 5 to 10 minutes. It is now ready to serve.

Soup

There is a wide range of weight loss recipes which promise you to feed less fat or less cholesterol, however, pumpkin soup is the one which contains very less amount of cholesterol and a real non-significant amount of fat in it. Here is how to prepare it exclusively for you. To make a one standard soup bowl, you need 1 cup of pure drinking water, 1 finely sliced fresh onion, 1 finely sliced green onion, 1 can of pumpkin puree, 1 cup of vegetable broth, ½ tsp cinnamon, ¼ tsp ground nutmeg, 1 cup of fat-free milk, and 1/8 tsp freshly ground black pepper. Now take a large saucepan and pour ¼ cup of water into it. Mix onion slices in the water and put it to boil until it becomes tender. Be little cautious, drying out of onions is not at all intended. Now add pumpkin puree, vegetable broth, cinnamon, nutmeg and remaining water into the saucepan. Put it in light heat and boil for around 5 minutes. Now add the milk and stir it thoroughly. Cook it to heat. Now garnish it using pepper and green onion and serve it hot. For one serving of this soup, you will get only 1mg of cholesterol and less than 1 gm of total fat. Quite obviously, you can note it down as one of the weight loss recipes.

Meal

Surprisingly, there are so many people around the world who do even fasting so that they can possibly avoid gaining extra fats or cholesterol, but there are so many delicious weight loss recipes around designed with the same purpose. Here is a recipe called broiled white sea bass which is a low-fat low-sodium cooking. You can have it with a bed of sautéed spinach. This is high in vitamin A, iron, calcium, folate, and riboflavin. To make it, you need two White Sea bass fillets of 4 inches each, 1 tsp of minced garlic, 1 tbsp of lemon juice, ¼ tsp salt-free herbed seasoning mix and ground black pepper according to your own preference.

First, you need to preheat the broiler by positioning the rack 4 inches apart from the heat source. Now apply cooking spray on the baking pan and put the fillets into the pan. Then sprinkle the lemon juice on the fillets. Now delicately add garlic, herbed seasoning mix and pepper as well. Broil it for 8 to 10 minutes till it becomes tender and serve hot.

Now, if you take these three weight loss recipes in one of your daily diet, you will consume less than 100mg of cholesterol and less than 5g of fat in total. Isn't it really a weight loss diet?

Even if you are losing weight, you can still eat delicious food with easy weight loss recipes. These easy weight loss recipes can even be enjoyed by everybody else living with you – they are not just for losing weight, but they promote better nutrition and better eating habits as well.

Losing weight and maintaining it

To be able to achieve long term weight loss, you do not have to resort to starving yourself and going on crash diets every now and then. Easy weight loss recipes are proof that you do not have to resort to doing those things. In fact, starvation diets are not good methods in shedding off those unwanted pounds because there is a higher chance for you to gain more weight or not to lose any at all.

They’re easy

If you think that you do not have time to prepare your own meals, then these easy weight loss recipes may be able to help you. They range from simple yet yummy sandwiches, complete meals, desserts, and smoothies. These recipes teach you to become more creative and flexible in the foods that you eat, which helps in promoting proper nutrition, proper health, and good eating habits not only for yourself but for your whole family.

Common foods

Aside from fruits and vegetables, the common foods you can incorporate in easy weight loss recipes are foods rich in fiber, high in protein, low in sugar, low in fat, and low in carbohydrates. To substitute for your carbohydrates, you can use high fiber, rye, or wheat bread instead of your typical white bread. However, make sure that all of those foods combined are able to provide you with enough energy and nutrients your body needs for a day.

Only a few calories

Losing weight involves counting the calories of the foods you like to eat. Easy weight loss recipes are low on calories but they are filled with the nutrients your body needs. And since they are easy to follow, you can satisfy your hunger while still being in control of your weight. Here are some examples of some of the easy weight loss recipes you can try out.

Apricot chicken

This is one of the easy weight loss recipes that can make 4 servings. All you need are apricots, some chicken breast with the skin removed, chopped onions, ground pepper, fruit chutney, chives, sage, cornstarch, and water. The entire recipe can give you 192 calories, 11 grams of carbohydrates, 5 grams of fat, and 26 grams of protein.

Smoothies

Smoothies are one of the easiest weight loss drinks that anyone can make and enjoy. However, instead of using regular full cream milk, you can substitute low-fat milk instead. Smoothies are also good to make if you are drinking protein powder. Furthermore, you can add fruits, coffee, and yogurt in them, too.

Apple tuna sandwich

A serving of an apple tuna sandwich can give you 302 calories, 5 grams of fat, 21 grams of protein, and 45 grams of carbohydrates. All you need to do is to combine tuna, low-fat vanilla yogurt, mustard, honey, and chopped apples, and then spread the mixture on slices of wheat, rye or high-fiber bread. You can even add lettuce into your sandwich.

Egg salad sandwich

A serving of egg salad sandwich can provide you with enough protein coming from the eggs. For this recipe, you can even add tofu. Just make sure you use egg whites with one whole egg. The sandwich results in something that is creamy and rich but low in cholesterol compared to the typical egg salad sandwich. Furthermore, do not forget to use rye or whole grain bread. A serving can provide you with 220 calories, 6 grams of fat, 1 gram of saturated fat, 370 mg of sodium, 27 grams of carbohydrates, 14 grams of protein, and 4 grams of fiber.

Breakfast foods

Breakfast should not be boring since it is the first meal of the day. Make sure your breakfast food provides you with enough energy and nutrients. You can try eating muesli cereal with fruits, just make sure you use low-fat milk with them. Another recipe to try is the mushroom spinach omelet, which can provide you with enough protein from the eggs and nutrients from the vegetables added in it. Furthermore, a single serving only has 110 calories.