Weight Loss Blackberry Yogurt Oatmeal with Chia Seeds

This is a great low calorie breakfast that packs in tons off flavor and weigh loss benefits!  Here is what you will need:

• 1 pack low sugar instant (or regular) oatmeal

• 1/2 cup fresh blackberries 

• 1 tbsp Greek Vanilla Yogurt 

• 1 tbsp Chia Seeds

Cook the oatmeal as directed.  Then simply stir in the Greek Yogurt and Chia Seeds and top with the blackberries.
Seems simple right?  Well it is!  And here are the health benefits you will receive from eating this each morning:

• rich and manganese and vitamin C (important for immunity)

• good source of soluble fiber for digestive health

• good source of pectin

Chia Seeds: I purchased these at Whole Foods but you can get them at most health food stores as well. Per serving, chia seeds have no sugar, 2 grams protein, 68 calories, 5.5 grams of fiber, B vitamins, 9 percent calcium, 7 percent iron and only 2.5 mg sodium.  They help with weight loss if you

Blackberries: These are a natural source of salicylate, the substance found in aspirin. They also contain phytoestrogens. These are naturally occurring estrogen in plants that may help relieve symptoms of PMS (which is awesome!!!)  Blackberries are also beneficial because they are:

have the chia seeds for breakfast and prior to each meal. Drink with plenty of water. The chia seeds will provide energy for your workout and keep you satisfied between meals.  I was skeptical about this new seed so I went out and bought my own!  I was surprised at how great they are!  I am full after even the smallest meal and my energy levels have been great!  I will continue using these and see where it goes from there.

Mix these ingredients in with your oatmeal (high in fiber) and Greek Yogurt (high in protein) and this might be the healthiest breakfast you'll ever eat!  I eat this every single morning and it's under 200 calories!  Try it out because it really is amazing and the health benefits are insanely good for weight loss.

Mango Quinoa Salad Lettuce Wraps

Quinoa is literally my favorite food and for the past year has been my friend in weight loss!
It tastes like a grain but quinoa is actually a type of seed! Quinoa provides a complete protein, and contains all the essential amino acids, including lysine, which is crucial for growing and repairing body tissues. Did you know that one cup of quinoa provides 9 grams of protein which is one more gram than a medium chicken egg?  This makes quinoa an ideal food for dinner which can help you in your health goals!

Here is my boyfriend and I after a whole summer of quinoa prepared dinners!  It really does do wonders for the body!  Hit the gym and eat quinoa instead of bread and the pounds will fall right off!



Here is the recipe for our favorite summer dish!  It's so filling and has hardly any calories!  Here is what you will need for 2 servings:

• 1 head of lettuce 
• 1 cup quinoa (dry and cooked according to package)
• 1/4 cup raw onion, chopped
• 1/2 red or green bell pepper
• 1/2 can black beans, rinsed and drained
• 1/2 cup green salsa
• 1/2 avocado, diced
• Handful of chopped cilantro
• 1/2 chopped mango
• Salt and pepper to taste

Directions:

Cook quinoa according to package.  Mix in all the ingredients and stir.  

I usually place the mixture into the fridge for a little bit because it tastes better cold!

Once done, wrap the mixture into the lettuce and enjoy the best lettuce wrap ever!

Blackberry pudding cup- 80 calorie dessert!

 

Blackberries have one of the highest antioxidant content of any fruit!  Not only is the fruit high in antioxidants, it is high in a variety of other nutrients that can help your body with many positive health effects involving your entire system!  Here is a great dessert that only has 80 calories and tastes amazing!!!  Here is what you will need (4 servings):

1 packet of instant sugar free white chocolate pudding

2 cups milk

1 cup blackberries

Prepare the pudding as directed on the package.  Use a blender to blend in 1/2 cup of the blackberries.  Once the pudding has sat in the fridge for about 5 minutes, add the rest of the blackberries to the top and enjoy!  This dessert is low in calories not to mention a sweet and creamy treat for any night!

spaghetti squash and veggie meatball- 230 calories

 

This recipe is for spaghetti squash pasta with Morning Star veggie meatballs.  This is a really easy recipe and has only 230 calories!  It's definitely a great option for a low fat and low calorie dinner that is completely vegetarian.  Here is what you will need for 2 servings:

• One large spaghetti squash (which makes about 4 cups cooked)
• 1 tsp pepper
• 1/2 tsp salt
• 8 Morning Star veggie meatballs
• 1/4 cup mozzarella cheese
• 1 cup tomato sauce
• 2 garlic cloves
• 1/4 cup onion

Pre heat your oven to 360 degrees.
Take a knife and slice the squash in half (from stem to stem).  Use a spoon to scoop out the seeds and strings in the middle.

Put tin foil on the bottom of a baking pan and place the squash face down.  I usually bake it for about 40 minutes or until the squash feels soft when poked with a knife. 

Meanwhile, heat up a skillet on the stove and cook the onion and the garlic.
Cook the veggie meatballs as directed on the bag.  I usually use the oven or the microwave.

When the squash is done, take it out of the oven and use a fork to "comb" out the strands of squash from the middle. 

Add the squash strands into the pan with the onions and garlic and stir  Season with the salt and pepper. Top with the cheese, tomato sauce, and meatballs.


And now you have your wanna-be spaghetti and meatball dish! But without the calories and carbs!  Enjoy!!!