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Quick and Easy Meals and Snacks for Weight Loss

Snacks and meals for weight loss

On your weight loss journey and looking for some quick and easy ideas for snacks and meals? Beaumont dietitians have some suggestions to help along the way:

Swiss Oats'n Fruit

The night before; stir together the oats, milk, honey and cinnamon in a large bowl and allow to soak in the refrigerator overnight. In the morning, add the fruit and ¼ cup chopped walnuts and gently mix together. Makes 4 servings; serving size equals 3/4 cup. 

  • 1 ½ cups dry oats (quick-cooking or old fashioned)
  • 1 ¼ cups skim or unsweetened plain soy milk
  • 1 tablespoon honey, if desired
  • ½ teaspoon cinnamon
  • 4 cups of fruit (i.e. 2 cups strawberries, cut in half + 1 banana, sliced)
  • ¼ cup chopped walnuts

Nutrition Analysis per serving

  • 260 calories
  • 7 grams fat
  • 0 milligrams cholesterol
  • 35 milligrams sodium
  • 43 grams carbohydrate
  • 6 grams fiber
  • 17 grams sugar
  • 8 grams protein

Vegetarian Chili Pot

Combine all ingredients in a medium-sized microwave container. Cover and microwave on high for 12 minutes. Stir and serve hot. Makes 4 servings; serving size equals 1 cup. 

  • 1 cup instant brown rice (Minute Instant Whole Grain Brown Rice - Cooks in 10 minutes)
  • 1 can black beans, drained and rinsed
  • 1 can diced tomatoes - recommend Del Monte Zesty Mild Green Chiles
  • 1 cup water
  • 1 tablespoon dried minced onion
  • ½ teaspoon chili powder
  • ½ teaspoon oregano
  • ½ teaspoon cumin

Nutrition Analysis per serving

  • 180 calories
  • 1 gram fat
  • 0 saturated fat
  • 0 grams trans fat
  • 0 milligrams cholesterol
  • 480 milligrams sodium
  • 38 grams carbohydrate
  • 8 grams fiber
  • 4 grams sugar
  • 7 grams protein

Flatbread Pizza

Spray small skillet with olive oil or canola oil cooking spray. Add vegetables and sauté until soft. Season with Italian herb blend, remove from heat and set aside. (In a hurry and don’t have time to sauté vegetables, use raw diced pepper and onion on pizza.)

Spray large skillet with olive oil or canola oil cooking spray and place on stove over medium heat. Lightly brown one side of flatbread in skillet and then turn over so browned side is facing up.  Spoon sauce over the browned side, leaving a thin edge. Top sauce with vegetables and then sprinkle on shredded cheese. Cover skillet with lid and cook over medium heat until the bottom of the flatbread is slightly brown and crispy and cheese is melted.

Makes 1 serving. 

  • ¼ cup bell pepper, diced
  • ¼ cup onion, diced
  • ¼ teaspoon no salt added Italian herb blend
  • 1 whole wheat flatbread
  • ¼ cup pizza or marinara spaghetti sauce               
  • ¼ cup shredded low fat cheese

Nutrition Analysis per serving

  • 250 calories
  • 8 grams fat
  • 0.5 grams saturated fat
  • 0 grams trans fat
  • 0 milligrams cholesterol
  • 700 milligrams sodium
  • 34 grams carbohydrate
  • 8 grams fiber
  • 6 grams sugar
  • 12 grams protein

Roasted Chickpeas

Preheat oven to 450ºF. Place chickpeas in a strainer and rinse with cold water. Blot chickpeas with a paper towel to dry them. In a bowl, toss chickpeas with olive oil. Spread on a baking sheet and sprinkle with sea salt and other spices, if desired. Bake for 20-25 minutes, until browned and crunchy.  Watch carefully the last few minutes to avoid burning.

Makes 4 servings. Serving size equals approximately ½ cup.

  • 1 - 15 ounce can chickpeas (garbanzo) beans
  • 1 teaspoon olive oil
  • ¼ teaspoon sea salt
  • (If desire to add other spices, consider the combination of cinnamon, cumin, chili powder, paprika, and cayenne pepper. Sprinkle to taste.)

Nutrition Analysis per serving

  • 90 calories
  • 2.5 grams fat
  • 0 grams saturated fat
  • 0 grams trans fat
  • 0 milligrams cholesterol
  • 410 milligrams sodium
  • 14 grams carbohydrate
  • 3 grams fiber
  • 2 grams sugar
  • 4 grams protein

Cauliflower Popcorn

Toss cauliflower florets with olive oil and pepper. Roast at 450°F, uncovered, for about 20 minutes or until lightly browned, stirring once or twice. Sprinkle with grated Parmesan cheese.

  • 3 cups small cauliflower florets
  • 1 tablespoon olive oil
  • ¼ teaspoon pepper
  • 2 tablespoons grated Parmesan cheese

Nutrition Analysis per serving

  • 45 calories
  • 3 grams total fat
  • 0.5 grams saturated fat
  • 0 milligrams cholesterol
  • 50 milligrams sodium
  • 3 grams carbohydrates
  • 1 grams fiber
  • 1 grams sugar
  • 2 grams protein
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