One of the wisest things to do in our fast food culture is to have make-ahead healthy meals and snacks for weight loss as part of your kitchen plans. This evidently helps in so many ways. One of the advantages is its ability to save time and keep your body fit at the same time. Here, we have put up very explicit instructions on how to make healthy meals and snacks for weight loss.
As it is, many have had to stay away from much of snacks intake, so as to avoid much fat and maintain a fitted body. this should no longer be a problem. Here, we have put up very explicit instructions on how to prepare 7 make-ahead healthy meals and snacks for weight loss.
Read Also: 8 Quick Low-Carb Dinner Recipes.
7 Make Ahead Healthy Meals and Snacks for Weight Loss
1. Roasted Chickpea Snack
Calories: 144; Fat: 1g; Carb: 26g; Fiber: 6g; Protein: 8g; Sugar: 1g; Sodium: 84 mg; Cholesterol: 0 mg
- Drained olive oil spray.
- 1/4 Tsp chili pepper powder.
- 1/4 Tsp ground cumin.
- 15 oz can chickpeas.
- 1/4 Tsp paprika.
- 1/4 Tsp ground coriander.
- 1/8 Tsp kosher salt.
- 1/4 Tsp curry powder.
- 1/4 Tsp garlic powder.
- Preheat oven to 375°F. Drain chickpeas in a colander and let them dry completely. Pat dry with a paper towel if needed, I usually leave them on the counter an hour to make sure they are very dry.
- Arrange on a baking sheet in a single layer and roast for about 35 to 45 minutes, shaking the pan every ten minutes. All ovens are different so make sure they don’t burn. They will be golden brown and crunchy on the inside when done, not moist.
- In a medium bowl, combine all the spices. Remove chickpeas from oven when done and spray with olive oil. Immediately toss with spices while hot. Eat at room temperature.
2. Freezer Smoothie Packs
- 1 cup – spinach.
- 1/3 cup – mango cubes, frozen.
- 1/2 medium – banana1/3 cup – pineapple, frozen.
- 1/4 cup – Greek yogurt, plain.
- 1/3 cup – strawberries, frozen, unsweetened.
- 1 cup – water
- In a zip-top sandwich bag, add the spinach, banana pieces, frozen yogurt cubes, and mixed frozen fruit. Squeeze out the air and zip the bag shut. Place in freezer. Repeat for additional packs.
- To prepare: Pour 1 to 1; 1/4 cup water or milk (cow, almond, coconut, whatever kind you like) in a blender. Add one frozen smoothie pack and blend until smooth, adding extra water or milk if desired to preferred consistency.
Note: To make the frozen yogurt cubes, put plain, non-fat Greek yogurt in a sandwich bag, cut off the tip, and squeeze it into an ice cube tray to freeze. (You will have to do this the night before you assemble your smoothie packs).
It’s less messy than just spooning it into the tray. Tap the tray on the counter to get rid of any air bubbles before you freeze it. One yogurt cube is equivalent to about 2 Tablespoons of yogurt. Which means you have successfully made one of the healthy meals and snacks for weight loss.
3. Fruit & Nut Trail Mix Energy Bites
- 2 cups gluten-free uncooked oats.
- 1/3 cup dried cranberries (I used orange flavored).
- 1/4 teaspoon cinnamon.
- 2 tablespoons ground flax seed.
- 1/3 cup shelled pistachios.
- 1/2 cup honey (or maple if vegan).
- 2 tablespoons coconut oil.
- 1 tablespoons unsweetened applesauce (or pumpkin puree).
Dry: Combine the dry ingredients in a medium bowl. Mix well.
Wet: In a small microwave-safe bowl, combine the wet ingredients and microwave for 30 seconds. Stir, microwave for 20-second intervals until completely melted.
Add the wet to the dry ingredients and mix well until the mixture forms a ball.
For Bars: Line a 9×9 pan with parchment and add the mixture. Press down until it’s even. Refrigerate for 3 hours or until hard. Cut into 8 bars. Store in an airtight container and put in the fridge.
For Bites: Chill dough for 3 hours or until hard. Roll into 20 balls and store in an airtight container in the fridge.
If you are having trouble rolling into balls, add more honey until it comes together. These bites are a bit lighter rather than a super dense energy bite.
4. Yogurt Popsicles
- 1 Cup Greek Yogurt.
- 1/2 Cup Milk2 tsp Honey.
- 1/2 Cup Granola.
- 1 Cup Berries/chopped Fruits.
- Mix the milk, yogurt and 1 tsp of the honey.
- Divide the mixture between your popsicle molds.
- Place a few berries into each mold.
- Mix the last teaspoon of honey with the granola (you can put the honey in the microwave for 10 sec if you are struggling to mix it) and top the yogurt with a little granola mixture.
- Place a wooden ice cream stick into each mold and place the popsicles into the freezer for at least 4 hours before consuming.
To remove the popsicles, run the mold under a little hot water until they come loose.
5. Peanut Butter Banana Oats
- 1/3 – 1/2 cup rolled oats.
- 1 tsp chia seeds.
- 1 tbsp peanut butter.
- 1/4 Tsp cinnamon.
- 1/8 Tsp vanilla extract.
- 1/2 medium banana, chopped into tiny cubes.
- 1/2 cup non-dairy milk (soy or almond).
- In the same order as listed above, combine ingredients in a small 250ml mason jar or container (see here for the ones we use).
- Shake vigorously until combined. Make sure ingredients are well mixed after shaking.
- Refrigerate overnight, pack and go. Your oats are ready
Note: You can also combine ingredients in a small bowl and mix; it’s just not as fun.
6. Low-Carb Egg Muffins
You can make these with Silicone Muffin Cups or a Silicone Muffin Pan. I don’t recommend metal muffin pans or paper cupcake liners because the eggs will stick.
- 12 – 15 eggs (use 12 eggs for individual silicone cups and 15 for larger silicone muffin pans. You can use fewer egg yolks and more egg white if you prefer).
- 1 Tsp. (or more) Spike Seasoning (optional, if you don’t have Spike, use any type of seasoning blend that’s good with eggs).
- Fresh-ground black pepper (optional).
- 1-2 cups grated low-fat cheese (I like sharp cheddar or a blend of cheddar/Jack cheese, use less cheese if using meat; omit the cheese if you want egg muffins that are Whole 30 or Paleo).
- Optional, but highly recommended, 3 green onions diced small.
- Optional: chopped veggies such as blanched broccoli, red pepper, sauteed zucchini, sauteed mushrooms, etc. (Using veggies will reduce the fat content).
- Optional: diced Canadian bacon, lean ham, or crumbled cooked turkey sausage.
- Preheat oven to 375 F. Spray a Silicone Muffin Pan or Silicone Muffin Cups with non-stick spray or olive oil.
- In the bottom of the muffin cups layer diced meat, if using, sauteed vegetables, if using, cheese and green onions. You want the muffin cups to be about 2/3 full, with just enough room to pour a little egg around the other ingredients.
- Break eggs into large measuring bowl with pour spout, add Spike, and pepper (if using) and beat well. Pour egg into each muffin cup until it is 3/4 full. I like to stir slightly with a fork. Bake 25-35 minutes until muffins have risen and are slightly browned and set.
- Muffins will keep more than a week in the refrigerator. Microwave on high about 45 seconds to one minute to reheat.
- Egg muffins can be stored in the fridge for at least a week. Reheat in the microwave for less than a minute to warm them.
7. Make Ahead Mini Parfaits
- 5 (4-ounce) mason jars.
- 1¼ cups frozen berries.
- 5 teaspoons clover honey.
- 1¼ cups vanilla Greek yogurt.
- 5 tablespoons or more Nature Valley Protein Cranberry and Almond granola.
- Divide the ingredients among the mason jars. Start with the fruit then add honey, yogurt, and finish with the yogurt. Put the lid on and store in the refrigerator.
- These can be made 3-5 days ahead of time.
Make ahead healthy meals and snacks for weight loss are not far fetched. If you’re keeping a close eye on your budget or have no time to squeeze any cooking into your schedule, these make-ahead meals will remove added stress. All it takes to enjoy healthy meals made with fresh, wholesome ingredients is to prepare these healthy meals and snacks for weight loss at their perfect timing.