Poaching for Low-Fat Meals

Poaching is a way to cook food by simmering it in water, wine or broth. This way of cooking helps keep food moist and helps prevent it from falling apart. This way of cooking also helps in preparing low-fat meals that will help you stick to your weight loss plan.

Poached Scrod with Herbed Vinaigrette is an easy to prepare dish that can fit into all meal plans. Per serving there are 318 calories, 15 grams of fat and 3 grams of carbs. A  nutritional profile of this recipe is available. Each serving of the dish serves 8 ounces of fish. You can reduce the amount of fish to fit into your plan and will cut down on the calories.

You can substitute halibut, flounder or tilapia for the cod in this dish. Don't forget to save this recipe to your Nutrition Data Pantry.

7-Ingredient, Lo-Carb Meal

Poached Scrod with Herbed Vinaigrette is easy to prepare. With only 7 ingredients you will be at ease in getting the meal ready for you friends or family. If you can not find scrod, or prefer a different type of fish, you can prepare this recipe with sole, flounder or talapia as well.

With 318 calories and 3 grams of carbs per serving this can fit into any weight loss plan. To add fiber to this meal, to help keep you satisfied, you can add a side of grilled vegetables or a serving of brown or wild rice. A nutritional profile of this recipe is available. Don't forget to save this recipe to your Nutrition Data Pantry.

Chinese Broccoli Makes a Great Low-Cal Side-Dish

Chinese Broccoli is an easy to make side dish that goes great with chicken, fish or meat. It can also be a vegetarian main dish if you add additional nuts or some tofu. If you can't find Chinese broccoli you can use Broccolini.

Not only is this dish low in calories, but is low in carbs and high in fiber as well. Additionally there are 6 grams of protein per serving which is equivalent to 1 ounce of animal protein. Per serving this dish has 159 calories, 10 grams of carbs and 4 grams of fiber. A nutritional profile of this recipe is available. Don't forget to save this recipe to your Nutrition Data Pantry.

Photo by: Marcus Nilsson

A Low-Cal Side Dish

Sometimes food can get boring when you are trying to lose weight. Adding a new food to your menu helps add some excitement back to meal-time. Sauteed Dandelion Greens is definitely a tasty and nutritious addition that will become a regular part of your meal plan.

Per serving there are 198 calories, 16 grams of carbs and 6 grams of fiber. A nutritional profile of this recipe is available. To reduce the amount of fat in the dish you can cut the oil down to 1/4 cup. This side goes great with chicken, meat or fish and can also be a vegetarian main dish by adding beans or tofu. Don't forget to save this recipe to your Nutrition Data Pantry.

Weekend Cooking for the Week

Weekends are a great time to start thinking about what meals you are going to prepare for the week. Plan out a menu, make a grocery list, and get cooking so you have all the healthy food you need at your disposal. Use the weekend to make the dishes that may take longer to prepare. You can freeze these items so all you have to do is re-heat on those busy nights.

Cabbage and White Bean Soup with Sausage is a low-cal, high-fiber soup that makes a great lunch or lite dinner. Per serving there are 244 calories and 5 grams of fiber. A nutritional profile of this recipe is available. Freeze this soup in individual containers so you have your meal portioned out and ready to go. Don't forget to save this recipe to your Nutrition Data Pantry.

Quick and easy as well as low-cal and low-fat

Asian Chicken and Water Chestnut Patties will be on your dinner table in 20 minutes. Each serving has 161 calories and 3 grams of fat. This is a dish that can fit into any weight loss plan. If you are following a low-carb lifestyle this dish will also work for you with only 4 grams of carbs. A  nutritional profile of this recipe is available.

This meal is low in fiber, but to increase it, you can add a side of steamed broccoli (or other vegetable), a side salad, or a 1/2 cup serving of whole grain rice or pasta. Don't forget to save this recipe to your Nutrition Data Pantry.

Photo by Romulo Yanes

Ratatouille is an easy way to get in your high-fiber veggies

Ratatouille is a stewed vegetables dish that can be a side dish to any protein or grain. It can also be a meal on its own. It is low in calories, high in fiber, and is an easy way to get in some of your vegetable servings.

Monkfish with Ratatouille is an easy to prepare, one dish, meal. Each serving has 305 calories and 7 grams of fiber; a nutritional profile of this recipe is available. Since ratatouille can go with so many different things try doubling the recipe so you have leftovers. You can use the ratatouille for tomorrow's lunch mixed with some quinoa or whole-wheat pasta or even for tomorrow's dinner with baked or roasted chicken. Don't forget to save this recipe to your Nutrition Data Pantry.

Photo by Ann Straton

Easy prep, low-calorie meal

Fish Fillets in Parchment with Asparagus and Orange is easy to prepare since it is all done in parchment paper. This makes for an easy clean-up as well. The combination of these ingredients bring to you a low-cal, low-fat and low-carb meal. A nutritional profile of this recipe is available.

An easy plan ahead tip is to get the fish ready a few hours in advance so when it is time to cook all you have to do is just place the fish in the oven. A great side to this dish would be a serving (1/2 cup) of whole grains, such as bulgur wheat, mixed with slivered almonds and dried cherries (use 2 tablespoons of each per person). Don't forget to save this recipe to your Nutrition Data Pantry.

photo by: Coral von Zumwalt

A low-cal, Asian inspired meal

Steamed Chicken with Black Mushrooms and Bok Choy is a delicious meal with only 282 calories and 12 grams of carbs per serving. This Asian inspired dish may take longer to prepare than ordering in from your local restaurant, but at least you are the one in control of the preparation allowing yourself to stay on your weight loss plan. A nutritional profile of this recipe it available; don't forget to save this recipe to your Nutrition Data Pantry.

The combination of mushrooms and bok choy can help you reach your goal of the minimum 5 servings of fruits and vegetables a day. To read more about the importance of eating your veggies read Elaine's post from earlier this week.

Photo by: Romulo Yanes

Add a low-calorie spiced soup to the mix

Even though the weather is spring-like, having soup can still be an option at mealtime. Stick to broth based soups or soups prepared with lots of veggies to help fill you up with minimal calories. Indian Spiced Carrot Soup, prepared with a low-sodium chicken or vegetable broth, can be a mid-afternoon snack, a satisfying lunch or a great starter for dinner.

Per serving there are 163 calories, 8 gram of fat and 4 grams of fiber. This is an easy to make recipe that is sure to fit into your daily plan. A nutritional profile of this recipe is available; don't forget to save this recipe to your Nutrition Data Pantry.

Low in calories and carbs and full of great flavor

As a side dish or a main course you will enjoy this colorful and tasty dish. Zucchini Rice Gratin is a variety of vegetables baked with an assortment of flavors, from garlic to Parmigiano-Reggiano cheese. Each serving will surprise you with only 259 calories and 16 grams of carbs per serving; a nutritional profile of this recipe is available.

This dish makes a great side for grilled or broiled chicken or meat. As a main dish just add a side salad, but watch the amount of dressing you use. Remember to save this recipe to your Nutrition Data Pantry and don't forget to take your leftovers for tomorrow's lunch.

Photo by Romulo Yanes

Enjoy a low-cal vegetarian meal

Sometimes a meat-free meal is a nice change, but you still want to feel satisfied after you're done eating. An easy to prepare dish that will do that for you is Sauteed Greens with Cannellini Beans and Garlic. Per serving there are 269 calories, 6 grams of fiber and 10 grams of protein; a nutritional profile of this recipe is available.

The combination of fiber and protein will keep you feeling full, without getting overstuffed. If you daily plan allow for it add 1/2 cup of brown rice or other whole grain to this meal. It will be a great addition to this delicious dish. Don't forget to save this recipe to your Nutrition Data Pantry.

A low-calorie, low-fat, high-fiber, no-cook meal

With the warmer weather here eating salads becomes more common. Instead of getting stuck in a salad rut try Smoked Turkey, Black Bean, Bell Pepper and Corn Salad.

This no-cook, easy to prepare meal is great for lunch or dinner. You will definitely enjoy this colorful and filling salad that can fit into any weight loss plan. Per serving there are 274 calories, 6 grams of fat and 8 grams of fiber. A nutritional profile of this recipe is available.  Don't forget to save this recipe to your Nutrition Data Pantry.

Photo by: Ann Stratton

Fun and healthy fries

French fries are delicious. Unfortunately, they are not usually weight-loss friendly, until now. I recently came across Hungry Girl and one of her recipes for fries really caught my eye. I had heard of sweet potato fries, spicy fries, curly fries, but now I know about butternut squash fries.

Low in calories and fat and high in fiber these fries can be a part of your meal plan. So when you plan out your next meal and French fries would be a great addition make, butternut squash fries instead. You can  now enjoy your fries and still work on your weight loss.

Photo of Hungry Girl's Butternut Squash Fries

A colorful low-calorie, low-carb dinner

Halibut with Roasted Beets, Beet Greens, and Dill-Orange Gremolata from start to finish will be ready in 45 minutes. Gremolata is a mixture of herbs, garlic and citrus peel, usually used on osso-bucco. Using a wide variety of colors, flavors and textures this dish is one everyone will enjoy.

Per serving there are 388 calories, 12 grams of carbs and 4 grams of fiber. This is one meal that can fit into any weight loss plan. A nutritional profile of this recipe is available. Don't forget to save this recipe to your Nutrition Data Pantry.

Photo by: Kana Okada

Enjoy a low calorie vegetable salad

Salads and spring go hand in hand. Asparagus, Green Onion, Cucumber and Herb Salad. is one you will surely enjoy. Low in calories and carbs and high in fiber you will be able to fit this into your daily plan. Per serving there are 191 calories and 10 grams of carbs which is a great combination if you follow a low-carb lifestyle. There are also 4 grams of fiber and protein which will help you feeling satisfied. A nutritional profile of this recipe is available.

This salad makes a great starter for any meal, but can also be served as a side dish with your favorite protein. Take any leftovers and toss into a green-leafy salad and you have a quick and easy lunch ready. Don't forget to save this recipe to your Nutrition Data Pantry.

Photo by: Craig Cutler

Broccoli - A Strong Arm

The name broccoli, in Latin, means strong arm or branch. Of course that describes what broccoli looks like, but it's whats in it that counts. A super-food, broccoli contains Vitamin C, fiber, calcium, folate and iron and many other nutrients. Broccoli also contains phytonutrients which have been shown to help fight some cancers.

One easy way to get this delicious and nutritious food into your diet is by making this easy dish of Roasted Broccoli with Raisin Vinaigrette. Low in calories and carbs this side dish will make a great accompaniment  to chicken, meat or fish. A nutritional profile of this recipe is available. Don't forget to save this recipe to your Nutrition Data Pantry and save your leftovers for tomorrow's lunch.

A Healthy Easter Meal

Ham is the traditional food served on Easter, but along with the sides that go with it, it may not be good for you weight loss efforts. To have that ham and stay within your daily caloric needs you can try Ham and Spring Vegetable Salad with Shallot Vinaigrette.

Per serving there are 199 calories and 4 grams of fat. A nutritional profile of this recipe is available. With the variety of healthy and seasonal vegetables you will enjoy this satisfying dish while still taking part in Easter tradition. Don't forget to save this recipe to your Nutrition Data Pantry, this salad makes a great lunch or light dinner any night of the week.

Sweet Brown Rice

Sesame-Ginger Beef and Asparagus Stir Fry is an easy and fun dinner to make for your family. Low in calories and carbs this dish will be enjoyed by both children and adults. A nutritional profile of this recipe is available.

Most Asian dishes are served with a side of white rice. Instead of white rice try sweet brown rice. A whole grain, this rice has a great sweet flavor which would be a great accompaniment to this meal. You can find sweet brown rice in most health food stores or gourmet food shops.  

Low Carb Dinner

Pan-Seared Mahi-Mahi is an easy to prepare low-carb dinner. With only 14 grams of carbs per serving you will also feel satisfied with the 3 grams of fiber and 32 grams of protein it contains. A nutritional profile of this recipe is available.

Each serving of this dish also provides 82% of your daily needs of Vitamin C, which is a known antioxidant.  If mahi-mahi is not your favorite fish, or if it is not available, you can substitute tuna, swordfish, or catfish. Don't forget to save this recipe to your Nutrition Data Pantry.

Photo by Kana Okada

Green Beans Almondine - With A Twist

The twist is Marcona Almonds from Spain. These heart shaped almonds are crunchier and more flavorful than regular American almonds, but with all the same health benefits. Try these delicious almonds in Lemon-Roasted Green Beans with Marcona Almonds.

This easy to make side dish is low in calories and carbs and high in fiber. A nutritional profile   of this recipe is available. This side dish, serves 8, and goes great with fish, chicken or meat. Don't forget to save this recipe to your Nutrition Data Pantry because even your picky vegetable eaters will enjoy it.

Photo by: Con Poulos

Quick and Easy

Carrots and Brussels Sprouts is quick and easy side dish. In 20 minutes you will have a low-cal, low-fat, high fiber dish to serve with chicken, fish or meat. Per serving there are 146 calories and 7 grams of fiber. A nutritional profile of this recipe is available.

This dish will help you feel full but you will also be satisfied from the flavors that the shallots, butter and vinegar provide. To make this a vegetarian main dish you can toss the vegetables with quinoa, beans or tofu. Any leftovers make a great lunch - just add some brown rice, whole grain pasta or any leftover protein. Don't forget to save this recipe to your Nutrition Data Pantry.

A Colorful, Healthy Meal

Arctic char is known for its sweetness and tenderness. It is the perfect fish for Arctic Char with Chinese Broccoli and Sweet Potato Puree. This meal is a combination of beautiful colors from the white of the fish to the green and orange of the sides.

There are 520 calories and 6 grams of fiber per serving which includes 5 ounces of fish and the two sides. A nutritional profile of this recipe is available.

If you can not find arctic char; salmon or striped bass can be substituted. Chinese broccoli is available at Asian markets, but you can use broccoli rabe as well.

Photo by: Noel Barnhurst

Love Your Heart

Pomegranate has been shown to lower LDL, or bad, cholesterol, which is good for your heart. What is also good for your heart is staying at a healthy weight. Lamb Chops with Pomegranate Relish is a dish that can help you get to, or stay at, a healthy weight by helping you stay within your daily caloric needs.

Each serving from this recipe has 256 calories, 9 grams of fat and 3 grams of saturated fat. A nutritional profile of this recipe is available. To add some more fiber to this meal, while keeping it low in calories, add a side of a steamed or roasted vegetables or a salad. Remember to save this recipe to your Nutrition Data Pantry.

Photo by: Sang An

Reading the Whole Recipe

After seeing the recipe title Pumpkin, Corn, and Lemongrass Soup I almost passed it by thinking how difficult it is to get fresh pumpkin. Once I read through the recipe I found out that "pumpkin" can be any orange fleshed squash.  Fortunately, in most food markets you can get fresh, cut up butternut squash to help you make this delicious, low-cal, low-fat soup.

From start to finish you will have this soup prepared in 45 minutes. For lunch or dinner this soup will fill you up, but not ruin your weight loss efforts. It has only 133 calories and 7 grams of fat per serving. A nutritional profile of this recipe is available. This soup can be frozen in individual servings so you have it on hand. Don't forget to save this recipe to your Nutrition Data Pantry.

Photo by: Marcus Nilsson

Food Good for Your Waist and Heart

Easting for weight loss can also be incorporated with eating for heart health. Eating scallops, which are low in calories and carbs, can also help keep your heart healthy since they are high in Vitamin B-12 and omega-3 fatty acids.

To get all of these health benefits in one try Scallops with Cauliflower, Dried Cherries and Capers.  This recipe, which serves 6, has only 229 calories and 11 grams of carbs per serving. A nutritional profile of this recipe is available. Don't forget to save this recipe to your Nutrition Data Pantry. This colorful dish will be one you prepare more than once.

Photo by: Kana Okada

Fun Food

Easy to prepare; kebabs are a fun food for everyone. Chicken Kebabs, marinated in a yogurt sauce, willl be a meal that everyone will enjoy. It's fun for the kids and fits into all food plans since it is low in calories, fat, and carbs. A nutritional profile of this profile is available.

Even though it is not grilling season everywhere you can still make these tasty kebabs. Use a grilling pan on your stove top and you will still have dinner cooked in 7 minutes. Don't forget to save this recipe to your Nutrition Data Pantry.

Leftovers Make A Great Lunch

Roast Beef with Scallion-Caper Green Sauce is a low-carb dish with only 2 grams of carbs per serving. If you are following a low-carb diet plan serve this with your favorite low-carb side dish. If you are looking to add some fiber to this meal, to make it even more satisfying, add a side of of roasted Brussels sprouts and a sweet potato. A nutritional profile of this recipe is available.

This roast beef tastes even better the next day. So divide up this 3-pound roast so you have some leftovers to make a delicious sandwich or to add to a salad. Don't forget to save this recipe to your Nutrition Data Pantry.

The Main Course with Two Sides

Buffalo Meatloaf with Spinach and Roasted Baby Potatoes is a complete meal. It is set up with perfect portions for the protein, vegetable and starch. The entire meal is 435 calories; a complete nutritional profile of this recipe is available.

Using the buffalo, or as it is also known, "American bison", helps make this meal lower in fat and calories than if you used ground beef. Buffalo can be found in specialty food stores or you can ask your local butcher if they carry it.

photo by: Tina Rupp

Sizing Up Your Snacks

Even if it is just a snack the size still matters, especially when you are working towards a weight loss goal. Over at the Diet Blog they recently posted some grab-and-go snacks along with the serving size, a photo and the nutritional information. Check them out and see how they fit into your daily eating plan.

Real Simple also has some great snack ideas that are portioned out. These snacks are great for mid-afternoon, pre-dinner, post-workout or even as dessert.

Filling Up Your Plate

Many people ask how to put a meal together when working on weight loss. Elaine explained earlier this month on how to learn portion sizes by sight. You can do the same thing when filling up your plate at dinner.

Imagine your plate is divided into 3 sections. One-fourth is for a lean protein such as chicken or fish. Another fourth is for your starch such as brown rice or potatoes. Lastly, fill half your plate with vegetables prepared as you like; in a salad (watch the amount of dressing), steamed, baked, or roasted. Vibrant Glow recently posted about eating with a sectioned plate and even has links as to where to purchase them.

Lemon-Herbed Chicken with Roasted Potatoes and Easy Caesar Salad puts all of this together for you. It is a complete, healthy meal with only 493 calories per serving. A nutritional profile of this recipe is available. Remember to save this recipe to your Nutrition Data Pantry.

Comfort Food

With the cold weather still upon up comfort foods usually become something we crave. Don't let those high-calorie, high-fat foods reek havoc on your diet. Instead, make yourself a healthy, home-cooked meal, that will satisfy your cravings.

Turkey Meatloaf, made with a combination of dark and light meats, has 240 calories and 16 grams of carbs per serving. Made also with a combination of carrots, mushrooms, onion, and breadcrumbs this comfort food has 2 grams of fiber. To increase that number add a side vegetables - steamed broccoli, a colorful salad, or mashed cauliflower will make a great addition.

Meatloaf is a great food to freeze in individual portions so you have your healthy comfort food on hand. A  nutritional profile of this recipe is available. Don't forget to save this recipe to your Nutrition Data Pantry for future reference.

Photo by Romulo Yanes

Try A Different Fish

Hake is a saltwater fish that is similar to cod. It is a white fish that is low in fat and carbs. To make hake into a delicious meal try Hake with Wild Mushrooms. With only 246 calories and 5 grams of carbs per serving this can fit into any diet plan. A  nutritional profile of this recipe is available.

Using the broiler gets the hake crisp on the outside and moist on the inside. In 30 minutes you will have a fantastic meal that everyone will love. To add some color and fiber to this meal add a side of steamed broccoli, kale or other green vegetable. Don't forget to save this recipe to your Nutrition Data Pantry.

photo by: Romulo Yanes

A Vinaigrette for Your Pork Chop

Usually a vinaigrette is used for your salad, but in Grilled Pork Chops with Garlic Lime Sauce it is a topping that enhances its flavor. If you don't have a grill, or if it's not grilling weather, you can still prepare this easy to make dish.

Pork is low in calories and carbs. If you follow a low-carb lifestyle this dish has only 1 grams of carbs. Per serving there are only 236 calories and 22 grams of protein a great combination to help you feel satisfied and keep you on your weight-loss path. A nutritional analysis of this recipe is available.

Use your leftover pork to top a salad or fill a wrap and the vinaigrette will make a great topping for either one. Remember to save this recipe to your Nutrition Data Pantry.

photo by: Romulo Yanes

Heart and Sole

Sole Piccata with Grapes and Capers is a twist to the usual chicken or veal piccata. With only 309 calories and 9 grams of carbs per serving this meal will be a hit for anyone following a low-calorie or low-carb meal plan. This dish is also high in polyunsaturated fats, which is has shown to be good for your heart, by h