Don’t fear pasta—despite its rap for being notoriously high in carbs and calories, it can actually become a healthy meal for when you’re looking to lose weight, depending on the type of pasta noodle and combination of ingredients.

With nutrient-packed ingredients and slimmed-down pasta options, which offer more protein, fiber, and complex carbs, as opposed to lackluster refined carbs and sugars, you can make yourself a quick, simple, and delicious pasta dish that’s versatile and perfect for lunch or as a protein topper that’ll fill you up, not out.

“This is especially true when it’s combined with balanced ingredients like fiber-rich veggies, heart-healthy fats, and satiating protein options,” says registered dietitian nutritionist Ginger Hultin, MS, RDN, CSO, author of Anti-Inflammatory Diet Meal Prep and How to Eat to Beat Disease Cookbook.

Read on for six easy pasta combinations to experiment with in the kitchen, and for more on how to eat healthy, don’t miss Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

“Cauliflower pasta is actually very delicious and this veggie is versatile to make and use as carb-replacements, such as with gnocchi and pizza crust,” says Hultin. “Using it as a base just adds extra fiber and another serving of veggies, and you can then combine it with other savory veggies, like tomato, and add a satiating dressing like pesto,” she adds.

Plus, pesto can be heart-healthy thanks to the use of nuts, such as walnuts, and some olive oil. It’s also a vehicle for adding protein. “When made with nuts and cheese, you’ll get a little protein and fat as well, so it’s a meal that’s even more filling and satisfying,” Hultin says.

“Black bean pasta is higher in both protein and fiber than traditional pasta and adding grilled chicken or strips of grilled tempeh, for a plant-based option instead, increases protein further,” says Hultin.

And dressing it with heart-healthy olive oil, instead of sweet or calorie-dense pasta sauces, creates a balanced dish that’s perfect for a lunch or dinner that targets weight loss and improved health. Be sure to add a veggie like broccoli to this one for extra texture and crunch.

A high-protein pasta alternative with excellent texture, chickpea pasta mimics regular pasta pretty well, so it’s a good option especially at the beginning of your weight loss plan, as an easier transition. “Top it with grilled eggplant and protein-rich salmon for a Mediterranean-inspired dish that also has omega-3 fats,” she suggests, which helps promote lower inflammation levels, improved heart health and disease prevention, as well as more potential for weight loss.

“For even more flavor, add kalamata olives,” she says. Olives also boost healthy fat content and provide some sodium, which might be particularly needed if you’re eating this meal for post-workout recovery fuel.

“Edamame is packed with protein but also contains unique antioxidants that have proven health benefits so top your edamame pasta with sliced black olives for a heart-healthy fat and add some sautéed spinach for extra fiber and to mix up the texture in the dish,” she says. Drizzle the pasta noodles and salad with simple and clean extra virgin olive oil and a dash of salt and pepper for electrolytes and flavor.6254a4d1642c605c54bf1cab17d50f1e

RELATED: One Major Effect of Eating Spinach, Says Science

Whole wheat pasta adds a chewy texture, a good dose of essential vitamins and minerals, such as B vitamins, and additional fiber content to improve satiety power and gut health to aid in weight loss efforts. “Add in a beautiful green vegetable like asparagus, prepared as being lightly steamed, then sliced, and top it with a dollop of goat cheese or a non-dairy alternative for a zesty protein-rich option,” says Hutlin. Nutritional yeast is a vegan option that’s high in protein.

Keep your zoodles (zucchini noodles) super simple by steaming them lightly, so they don’t get too soft and mushy, and then topping them with a dressing that has healthy fat, antioxidants, and flavor. Hultin recommends using olive oil and lemon dressing, here.

“This is a perfect ‘pasta’ dish to top with air-fried tofu for a crisp texture and protein,” says Hultin. “Sprinkle toasted and chopped nuts on top, like peanuts, cashews, or pistachios, which add nutrients, protein, texture, and healthy, unsaturated fatty acids,” she suggests.

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Trail mix has a bit of a health halo around it meaning that people think it’s better for you than it actually is—most of the time. Most pre-packaged trail mix is a combination of nuts, dried fruit, and chocolate which does have a lot of beneficial nutrients and fiber but can also be extremely calorie-dense.

Take Costco’s trail mix, for example. “A single-serve, 2-ounce pack of Costco’s Kirkland brand’s trail mix packs 300 calories, which is on the high end for a snack when someone is trying to lose weight,” says Lauren Harris-Pincus, MS, RDN, dietitian, and author of The Everything Easy Pre-Diabetes Cookbook. So, check labels when using packaged trail mix as a base and aren’t preparing trail mix completely from scratch at home.

“In general, keep the ingredients simple and use high fiber, less dense options to allow for a larger portion size and for fewer calories,” says Harris-Pincus. Make your DIY trail mix at home in large quantities each time, for an easy meal-prep hack, and then store for later use.

Here are six trail mix combinations for weight loss, as recommended by dietitians, which taste great and help prevent blood sugar spikes, as well as keep calories and sodium levels in check, to better aid in your weight loss endeavors. Read on, and for more on how to eat healthy, don’t miss Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

This is a satisfying, nutrient-rich combination that’s crunchy and can be lightly salted for a sweet-and-salty blend. “Pistachios have fewer calories than most nuts with the largest portion size, as you get 30 pistachios for 100 calories,” says Harris-Pincus.6254a4d1642c605c54bf1cab17d50f1e

“Unsweetened cherries have fiber and antioxidants, while unsweetened coconut flakes add additional texture and fat to keep you full longer,” says registered dietitian nutritionist Ginger Hultin, MS, RDN, CSO, author of Anti-Inflammatory Diet Meal Prep and How to Eat to Beat Disease Cookbook.

“Almonds provide crunch, protein, and heart-healthy fat, while cranberries offer a tart flavor and vitamin C,” says Hultin. Just be sure to choose a variety that’s sweetened with fruit juice rather than added sugar or syrup to better support weight loss. A small serving of dark chocolate chips gives you that sweet flavor you’re looking for, but still keeps added sugar intake low, helping you lose weight faster than if you use milk chocolate with lots of added sugar.

“Walnuts are an omega-3-rich nut that is considered heart-healthy and could even help calm inflammation in the body, and raisins are commonly unsweetened and easy to find in any store,” says Hultin. They contain fiber, vitamins, and minerals and this two-ingredient combination is super easy and quick to make.

RELATED: Best Healthy Foods To Bring on Hikes, Approved by a Dietitian

Combining nuts, seeds and fruit is the perfect trifecta for a balanced trail mix. Use shelled, lightly salted sunflower seeds and plain, unsalted pecans to avoid overdoing it on the sodium. “Find mango that’s plain and not coated in sugar, and chop it so it blends into the mix easily,” says Hultin.

“While dried fruit is nutritious, it’s also calorie-dense, so avoid added sugars and use portion control,” says Harris-Pincus. “You can also make it more savory with roasted soy nuts or chickpeas, as another crunchy source of protein and fiber,” says Harris-Pincus.

This is an antioxidant-rich trail mix that’s simple to make and well-balanced. “Pumpkin seeds are rich in minerals like zinc, while blueberries contain vitamins C and K, to improve immunity,” says Hultin.

Pumpkin seeds have protein and healthy fat and blueberries have fiber-rich carbohydrates and antioxidants to fuel you and support your heart health. Blueberries are also lower in sugar than other fruits, so it’s more diet-friendly.

“Freeze-dried fruit is a fabulous add-in for trail mix because it has a fraction of the calories of dried fruit and provides crunch and volume,” says Harris-Pincus. Combine peanuts and strawberries for flavor, antioxidants, fat, protein, and fiber.

Or halve the amount of freeze-dried strawberries and mix in unsweetened, dried banana chips. “You’ll make a ‘pb&j’ trail mix by combining crunchy peanuts (lightly salted, so you really get that peanut butter flavor), with crunchy freeze-dried strawberries and banana chips,” suggests Hultin.

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Omelets are a fantastic way to include some high-quality protein at breakfast. Eggs are a complete protein, which means they contain all nine essential amino acids which are the building blocks of protein to help build and strengthen muscles and repair damaged tissues and fibers. There’s only so much you can do with an egg that’s over-easy or hard-boiled, though. That’s why omelets are awesome for maximizing nutrition and flavor, simultaneously, and are incredibly versatile.

Add-ins vary in colors, textures, and flavors, for omelet combinations for weight loss that not only taste great but also are rich in antioxidants and fiber to fill you up. “However, an omelet can be an ally for weight loss or a saboteur, depending on its preparation, portion size, cooking method, and choice in toppings,” says Lauren Harris-Pincus, MS, RDN, dietitian, and author of The Everything Easy Pre-Diabetes Cookbook.

Keep omelets minimal in ingredients, with combos containing both protein and fiber, which are best for weight loss. Here are six omelet combinations for weight loss that are high in protein and fiber, along with healthy fats and antioxidants. Read on, and for more on how to eat healthy, don’t miss Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

“When at home, get rid of some of the yolk to help lower calories and cholesterol by combining 1 whole egg and 2 egg whites (or 6 tablespoons of liquid egg whites),” says Harris-Pincus. This is a great omelet combination for weight loss since it cuts back on calories but has more nutrition than you’d find in a traditional egg white omelet. For example, choline promotes brain health but is in the yolk, so you’ll get nutrition, flavor, and color from just a single egg yolk.6254a4d1642c605c54bf1cab17d50f1e

Give your omelet a Southwest flair and use add-ins like green peppers, chopped tomatoes, and 1-2 tablespoons of cheddar cheese, which keeps calories and saturated fat in check and maximizes fiber and other essential vitamins and minerals to complement protein from the eggs.

“Top it off with salsa for extra fiber and antioxidants, and for only a few additional calories, which keeps it appropriate as an omelet combination for weight loss,” says Harris-Pincus.

“Bring the heat with a Mexican-inspired omelet with jalapeños and tomatoes, as well as onions and a bit of Mexican-blend, shredded cheese if you like, for flavor and satiety power,” says Harris-Pincus. Jalapeños’ kick can help you avoid using condiments or salt. “Plus, spicy foods, like jalapeños, very slightly boost metabolic rate for a period of time after you’ve eaten—while it won’t make a major contribution towards weight loss, every little bit helps,” Harris-Pincus adds.

RELATED: The #1 Easiest Way to Boost Your Metabolism, New Study Says

“Because caramelized onions are so savory, they can help you achieve the flavor you desire while cutting back elsewhere, like with cheese, which reduces saturated fat and calories,” says registered dietitian nutritionist Ginger Hultin, MS, RDN, CSO, author of Anti-Inflammatory Diet Meal Prep and How to Eat to Beat Disease Cookbook. Eggs have protein, while onions offer fiber and antioxidants. And while caramelization makes it tasty as is, you can sprinkle a little cheese, like goat or feta, on top, if desired.

This combo is high-protein, flavorful, and rich in anti-inflammatory, omega 3 fatty acids, which are found in salmon. “For an added benefit, choose ‘omega-3’ rich eggs, and use a dollop of plain non-fat, Greek yogurt, which offers protein, calcium and a boost in probiotics for your gut,” says Hultin, since good gut health aids in weight loss. Garnish with fresh chives for flavor, fiber, and anti-inflammatory antioxidants.

Maximize your veggie intake with this Mediterranean-inspired omelet, which offers excellent protein, antioxidants, and fiber, plus healthy fat, thanks to the addition of olives. “The veggie density and bulk in fiber keeps you feeling full and satisfied for the entire morning,” says Hultin. If you want to increase calories, protein, and fat for a larger meal, Hultin suggests using a little bit of crumbled feta cheese or sliced avocado.

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Nowadays, we want everything faster. That goes for weight loss, too. So Eat This, Not That! researched the best fat-burning foods on the planet, and combined them to really rev up your weight-loss efforts. To see quicker results, and get the most out of mealtime, make sure you triple up on these waist-whittling food combinations that fill you up, fight bloat, and help you burn fat. And if you’re looking for more tips check out Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

Avocado toast doesn’t just look trendy on Instagram; it can be a real fat-burning snack if you make it right. Avocado has healthy monounsaturated fats that contain oleic acid, which helps you feel fuller longer. Sprouted grain bread, like Ezekiel bread, is packed with fiber, which also keeps you feeling satisfied and squashes hunger. Top your smashed avocado with cayenne pepper, which contains capsaicin, an appetite suppressant. A study in the American Journal of Clinical Nutrition found that capsaicin induces satiety, which can help reduce caloric intake. Plus, researchers have found that capsaicin can help you lose belly fat.

When it comes to stellar food combinations, apples and peanut butter are a classic go-to that can help you lose weight. Peanut butter contains monounsaturated fat, which can help you slim down by keeping you feeling full, and polyunsaturated fats, which can help improve insulin metabolism. Spread your favorite peanut butter (preferably with just peanuts and salt as the ingredients) on an apple, which is chock-full of fiber, a nutrient that can help reduce visceral fat. Top with a sprinkle of cinnamon, which contains antioxidants called polyphenols that can help keep blood sugar stable and prevent the spikes and crashes that can lead to weight gain. Cinnamaldehyde, the ingredient which gives cinnamon its flavor (and name), can also help people lose belly fat; in a Scientific Reports study, Japanese researchers gave mice a daily dose of cinnamaldehyde. Those who ate the cinnamaldehyde had a decrease in belly fat.

Tea is a magical drink proven to help you slim down and blast belly fat. Green tea, in particular, is high in the antioxidant ECGC, a compound that can burn fat. It’s also rich in catechins, another antioxidant that can promote the release of fat from fat cells, and can help your liver turn fat into energy. Squeeze a lemon in your green tea, which contains pectin and polyphenols, both of which have been proven to help people feel fuller and lose weight. Add in a sprig of mint, which is a proven appetite suppressant.

Greek yogurt is like the MVP of yogurts, and for good reason. It’s packed with protein (20 grams in a 7-ounce serving), which can help you build fat-burning muscle. It has a healthy dose of vitamin D and calcium, both of which can help turn off the fat-producing stress hormone cortisol. Jazz up your boring plain yogurt with raspberries, antioxidant-rich berries that contain polyphenols, which researchers have proven can help stop the formation of fat cells. Top with a few almonds for a salty crunch. A study published in the Journal of the American Heart Association found that people who ate just 1.5 ounces of almonds a day had a reduction in leg and belly fat.

One of the easiest ways to boost weight loss is to play with food combinations via delicious detox water. Not only will flavoring H2O with some tasty and all-natural ingredients make you drink more of this flat-belly fluid, you can pack a one-two punch with extra metabolism-boosting nutrients. Try adding in slices of cucumber, which are high in vitamins C and K. Squeeze in some lemon for an appetite suppressant, and those slimming polyphenols.

Eating a diet rich in high-fiber whole grains can help you lose weight, so start your day off with a bowl of oatmeal. Researchers have found that high amounts of insoluble fiber will help you shut off hunger and feel satisfied for longer. Top with a handful of blueberries, which are rich in antioxidants like polyphenols and can help blast away belly fat. A study out of the University of Michigan found that rats who had blueberry powder mixed into their meals had less abdominal fat than rats on a berry-free diet after 90 days. Sprinkle on some insulin-controlling cinnamon for a filling breakfast that will melt away the pounds.

Eggs are a satisfying choice when it comes to a meal or snack, thanks to the protein content (about 6 grams per large egg). And not only will the protein help you lose weight, but so will the amino acid arginine. A study published in the Journal of Dietary Supplements found that obese women who were given arginine over a 12-week period lose an average of 7 centimeters from their waists, and dropped an average of 6.5 pounds. Eat them along with a hearty serving of spinach, which is rich in filling fiber and muscle-boosting iron. Researchers also found that people who consumed thylakoids, the green leaf membranes found in spinach, lost more weight than a placebo group, according to the study published in the journal Appetite. Drizzle with avocado oil, a light-tasting oil rich in satisfying monounsaturated fats.

Since lean protein helps build muscle and burn fat, incorporating healthy proteins into your diet is key for weight loss. Wild salmon is one of the best choices because it’s rich in omega-3 fatty acids, which have anti-inflammatory and fat-burning properties. Pair with a side of sweet potatoes, slow carbs that keep you feeling fuller longer. The yummy yams also contain the antioxidants carotenoids, which stabilize blood sugar and can help insulin levels. Top with a dollop of a yogurt-based sauce to get some extra calcium, vitamin C, and protein.

White meat chicken is also another great source of lean protein, which helps you not only boost muscle but also feel fuller. Pair chicken breast with a leafy green like kale. Research shows people who eat more high-volume, low-calorie greens have lower BMIs and smaller waistlines. Throw in a whole grain like barley for an extra punch of filling fiber and some extra protein.

Looking for a filling, fat-burning lunch? Turn to lentil soup. A study in The American Journal of Clinical Nutrition found people who ate a daily serving of pulses as part of a calorie-restricted diet lost more weight than those who ate the same amount of calories but didn’t include as many legumes. The broth can also help boost weight loss by filling you up without the unwanted extra calories. Add in some anti-inflammatory tomatoes, which can also help you reverse leptin resistance, leading to more weight loss.

A melon-rich fruit salad isn’t just a colorful breakfast or side dish; it can help you lose weight, too. Watermelon is one of our best fruits for fat loss because it improves lipid profiles, and can lower fat accumulation. Pair with honeydew melon, which is a natural diuretic that can help you shed some water weight. Top with fresh mint leaves to help with digestion and turn fat into energy.

Think steak is off-limits on a diet? Think again! Grass-fed steak is rich in the amino acid leucine, which can help build lean muscle mass and burn excess fat. Grass-fed meats also have healthy omega-3s, fatty acids that can help reduce inflammation. Enjoy with a side of Jerusalem artichokes, or sunchokes. They’re rich in gut-healthy insoluble fiber called oligofructose, which has been proven to suppress hunger and aid in weight loss. Season with fresh garlic, an anti-inflammatory bulb that has been proven to help lower BMI, according to a study in the journal Nutrition Research and Practice.

Skip the casein protein powder and opt for cottage cheese, which is rich in the dairy derivative. It’s also a slow-digesting protein that will leave you feeling fuller longer and can help you get better sleep with the amino acid tryptophan. Pair it with antioxidant-rich berries, like strawberries or raspberries, and top with a handful of almonds for some extra protein and healthy fats.

Like green tea, white tea can also help you slim down. A study published in the Journal of Nutrition & Metabolism found that white tea can boost the breakdown of fat, and slow the formation of fat cells. It’s also rich in antioxidants that help the liver turn fat into energy. Flavor your tea with some fresh ginger, which has anti-inflammatory properties. A study published in the journal Metabolism found that ginger helps reduce feelings of hunger, which can help with weight loss. Add in some pectin-rich lemon for another weight-loss boost.

Cruciferous vegetables, like cauliflower, are good sources of fiber, which keeps you feeling full and can aid in weight loss. It’s also thermogenic, which means your body burns more calories digesting it than other vegetables. Sautee this healthy veggie in avocado oil; the combo of healthy fats and filling fiber will make for a satisfying meal. It’s even more filling on a bed of quinoa as this ancient grain is a complete protein, which can boost fat loss. According to a study published in the journal Food Chemistry, quinoa has the highest level of the amino acid betaine, which speeds up your metabolism and fights fat. And if you are looking to improve your diet and shed weight, our advice is to take it slow so you actually keep it off.

White potatoes have gotten a bad rap, but when in enjoyed in moderation (and cooked in a healthy way), they can help you lose weight. Spuds are full of potassium, which helps banish belly bloat, and they can help with hunger pangs; Australian researchers found that potatoes are more filling than fiber-rich brown rice and oatmeal. But be careful how you make them — bake, don’t deep fry, in heart-healthy olive oil, and top with pepper, which contains piperine that can help lower cholesterol levels.

Protein-rich eggs are not only good for muscle-building, but they can also help you zap fat thanks to the compound l-arginine. Top with some spicy cayenne pepper hot sauce. The capsaicin found in hot peppers has been proven to suppress appetite and boost your body’s ability to burn fat as energy. Enjoy with half a grapefruit. There’s a reason this tart citrus fruit was part of a popular fad diet; it’s rich in phytochemicals, which can help in adiponectin production and help the body with fat breakdown. It’s a complete breakfast that will put your body into fat-burning mode.

Lots of people sip on smoothies for weight loss, but not all ingredients are created equal. Make sure you’re packing yours with slimming spinach, the leafy green that can help you slim down by filling you up and giving you a healthy dose of vitamins K and A. Add in an apple, which is chock-full of fiber that can help you reduce visceral fat. Throw in some phytonutrient-rich fresh ginger for a spicy flavor that can also help you torch fat.6254a4d1642c605c54bf1cab17d50f1e

Eating healthy doesn’t mean you should cut out dessert. In fact, adding in some dark chocolate could actually help you lose weight. Dark chocolate (at least 70% cacao) is full of antioxidants, especially flavanols, and has anti-inflammatory properties. Flavanols can prevent people from gaining weight, according to a study published in the journal BMJ, and may increase energy expenditure. Double up on the antioxidants by pairing the dark chocolate with berries, which also contain flavanols. Add in filling walnuts, which are chock-full of good polyunsaturated fats, and can reduce fat storage and improve insulin metabolism.

Make a healthy twist on a burrito bowl with a quinoa base. The ancient grain contains the amino acid lysine, which not only helps burn fat but also helps maintain healthy bones and skin. It also has a complete chain of amino acids that can help build muscle, which, you guessed it, also burns fat. Mix in some fiber-rich black beans, which can help you not only feel more satisfied but also feed your healthy gut bacteria to prevent inflammation. Top with about ¼ of an avocado for satiating healthy fats. This is one of our favorite food combinations because it makes for a balanced meal without compromising on taste!

Plus, if you need to make something. fast check out 50 Healthy Recipes to Make in 10-Minutes (or Less)!

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Want to amp up your weight loss efforts? You may be eating healthy at mealtimes but find yourself letting loose in the bag of chips, or pretzels, or ice cream tub, or cookie jar, or…you get the point. To help get back on track with your weight loss goals, tweak your snacks to be weight-loss-friendly power combos.

A great rule of thumb is to eat snacks that have these two key nutrients: protein and fiber.

“Snacks that combine fiber and protein are very supportive of weight loss. Fiber and protein calm hunger hormones and balance blood sugar, so you can stay full and satisfied between meals,” says Kylie Ivanir, MS, RD, a registered dietitian who runs her own private practice called Within Nutrition. “Balancing your blood sugar and keeping insulin (your fat-storing hormone) low between meals is key to staying in a fat-burning state.”

Below, registered dietitian nutritionists weigh in with their top picks for snacks that promote healthy, lasting weight loss. Read on, and for more on how to eat healthy, don’t miss Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

Decadent and healthy? We’ll take it. “Bananas are a source of vitamins, minerals, and fiber. Fiber is particularly important for weight loss, as it helps you stay full and contributes little in the way of calories to the diet. Peanut butter is rich in heart-healthy unsaturated fat, protein, and fiber,” says Jinan Banna, PhD, RD, a registered dietitian and professor of nutrition, citing this research. As a bonus: “the fat in peanut butter is health-promoting when it comes to the heart,” she adds.

To make this snack, Banna likes to cut up a banana, freeze it, and then spread some peanut butter on it and eat it.

“Whole grains contain fiber, which is important for weight loss, given that it helps you to feel full and contributes little in the way of calories to the diet,” says Banna, pointing to this research on the health benefits of dietary whole grains. “Cheese contains fat and protein, both of which also help you to stay full and avoid overeating.”

Banna suggests keeping one serving to about five crackers and one ounce of cheese, “although it is fine to eat more or less depending on your level of hunger and your needs.” Looking for the perfect crackers as the vessel for your slice of Swiss? Check out our list of 11 Healthy Store-Bought Cracker Brands, According to Nutritionists.

“If you really want to supercharge your fat loss, you want a snack that not only satisfies your sweet and crunchy snack-time cravings without providing too many calories, but that also helps to prevent overeating at your next meal,” say Lyssie Lakatos, RDN, CDN, CFT and Tammy Lakatos Shames, RDN, CDN, CFT, The Nutrition Twins, founders of The 21-Day Body Reboot and Eat This, Not That! medical expert board members.

“The sweet and crunchy apple packs a double weight loss punch because it’s low in calories to keep you lean and high in water and fiber to keep you full. Plus, apple polyphenols have been shown to assist the body in shedding fat, even altering gene expression and fat pathways to favor weight loss,” they say.

“Crunchy pistachios extend the staying power and energy boost of the faster-digested carbohydrate (the apple), prolonging satisfaction since pistachios provide a winning combination of plant protein and fiber, as well as unsaturated fat, for a trio of nutrients that may help to keep you fuller longer. The duo elaborates on this, noting that research shows that in-shell pistachios may help you to eat more mindfully because the leftover shells can be a visual cue for portions, potentially helping to curb intake. Shoot for about 30 pistachios.

This idea to serve a piece of toast with almond butter and Greek yogurt blend, topped with mashed raspberries comes from Ivanir: “Mix one tablespoon of almond butter and one tablespoon of plain Greek yogurt together for a creamy spread that’s rich in protein and probiotics,” she says. “Then mash two tbsp of raspberries with a fork, to get a naturally sugar-free jam, and add them on top to get your dose of fiber,” she continues, adding that you should use Greek yogurt over regular yogurt since it’s higher in protein.

“Most people only think of fats when they hear ‘avocado,’ but each avocado actually packs in a whopping 14 grams of fiber,” says Ivanir. “Pair it with a seed cracker to add some protein and even more fiber on top. Research has shown that avocados can promote feelings of fullness long after comparable high-carb snacks.” For more on avocados, check out eight amazing secrets about avocados you never knew.

If you can put yogurts and berries in a bowl, you can make this snack (and if you want to get fancy, put alternating layers of yogurt and berries in glassware and sprinkle some cinnamon on top with a few sprigs of fresh mint.)

“The secret to this weight loss snack is Greek yogurt, which is rich in protein. Protein is one key for weight loss because increasing the percentage of protein in your diet can curb appetite and increase satiety throughout the day, helping to prevent overeating and making losing weight easier,” say The Nutrition Twins. “Greek yogurt is also a good source of probiotics, the good-for-your-gut bacteria that research suggests can help with weight loss by positively impacting the hormones that help to regulate appetite, fat storage, and fat burning,” they add.

“Boost Greek yogurt’s fat-blasting potential by layering it with berries, including blackberries, blueberries, wild blueberries, raspberries, and strawberries. Berries are naturally low in sugar and calories, yet they’re sweet enough to help to curb a sweet tooth craving. Berries are rich in fiber to promote satiety, and they contain the phytochemical C3G that appears to help with weight loss and increases the production of both adiponectin (which enhances fat metabolism) and leptin (which suppresses appetite).”

Aim for about ¾-cup of plain unsweetened Greek yogurt and ¾-cup of berries

There’s so much goodness packed into this little blue fruit! And walnuts are a great aid in promoting good health and aiding in weight loss efforts, too. “This is a super easy option,” says Ivanir. “Berries are high in fiber and low in sugar. They also pack in a good dose of antioxidants. A ½ cup of berries has three grams of fiber and just four grams of sugar and a ¼ cup of walnuts has two grams of fiber, five grams of protein, and less than a gram of sugar.”

When hunger strikes, try this nutrient-dense pairing from Amy Gorin, MS, RDN, an inclusive plant-based registered dietitian nutritionist and owner of Master the Media. “I suggest reaching for a half cup of POM Wonderful Pomegranate Arils. They’re a good source of fiber—you get 4 grams in every half cup,” says Gorin. “And research in The Journal of Nutrition found that intake of dietary fiber helps promote weight loss in adults with overweight or obesity who are eating a calorie-restricted diet. I like to pair the arils with a quarter cup of sunflower seeds, which offer additional fiber as well as protein and healthy fats.”

Love dark chocolate? Here’s your excuse to eat more of it. “One of my favorite snacks to recommend is chocolate. Yes, I’m telling you that you can eat chocolate and still lose weight! Lately, I’m obsessed with Gatsby Chocolate’s Sea Salt Extra Dark, which is made with allulose, a non-artificial sweetener found naturally in fruits like figs and raisins. Thus, it contains less sugar and calories than a traditional chocolate bar,” says Gorin. “Also, dark chocolate boasts monounsaturated fats, which can help keep you fuller for longer—meaning you may be less likely to eat additional snacks later in the day. I like to recommend pairing a third of the bar—which contains just 60 calories—with a cup of raspberries, which boast satiating fiber.”

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The question “what’s for dinner?” can be a challenging one to answer—especially when you’re looking to shed a few pounds. There are so many ways to go about losing weight (from the keto diet to the Mediterranean diet, or simply cutting back on calories altogether) that making dinner may feel like a monumental decision.

There’s no magic alchemy to creating a perfectly slimming supper, but as a nutritionist, I’m happy to say there are healthy ingredient choices that complement each other to promote faster weight loss. Dinners built around a combination of filling fiber, healthy fat, and lean protein are almost always a smart choice for boosting metabolism while staying full between meals.

Jump-start your weekly meal plan with these dinner ideas that are both satisfying and weight loss-friendly. And did I mention tasty? Try any of these ingredient mashups as a starting point for your evening meal—and then check out these 22 Meals to Melt Belly Fat in 2022 for busy weeknights.

Going vegetarian isn’t necessarily a guarantee of losing weight, but it certainly may help! A large German study from 2020 found that the fewer animal products people ate, the lower their body mass index was likely to be.

Researchers have speculated that this may happen for two reasons. Plant foods are not only typically lower in calories than animal-based foods, they’re also higher in fiber, which keeps hunger in check.

A combination of black beans, eggs, and salsa is an excellent way to skip the meat but still get plenty of protein. These Vegetarian Black Bean Omelets are a breakfast for dinner that incorporates all three.

Think tuna has to come from a can (and look like cat food)? Think again! Fresh ahi tuna is an easy-to-cook fish with a sturdy texture and gorgeous pink color. It also contains tons of healthy fats and ample protein in a low-calorie package.

Create an even more colorful, nutritious palette by pairing this weight loss-friendly fish with greens like bok choy, spinach, or arugula. Then whip up a savory ginger-based sauce for drizzling—like the one in this recipe for Seared Ahi Tuna in a Ginger-Scallion Sauce. You won’t believe this mouthwatering dinner has just 301 calories per serving.

You’ve probably heard about salmon’s wealth of omega-3 fatty acids. Their anti-inflammatory properties may do more than just boost heart health. Reducing systemic inflammation throughout the body can also set the stage for weight loss. In a study from the European Journal of Clinical Nutrition, men and women who ate salmon three times per week for eight weeks experienced lower overall inflammation and lost a significant amount of weight.

Clearly, for weight loss, fish are friends! Dig into salmon with this 30-minute Grilled Salmon with Chermoula Chickpeas. By flavoring the grilled fish with lemon juice and dried spices, you’ll craft a complexly flavored dinner for almost zero extra calories. Served over a bed of chickpeas, this recipe is also bursting with fiber to keep you satisfied.

News flash: You don’t have to eliminate carbs to lose weight. In fact, including complex carbs like whole grains in your diet can actually help you reach your goal weight faster. Research has frequently associated a whole grain-rich diet with significant decreases in body fat.

Though technically a seed, quinoa is classified as a whole grain—and it comes with a host of high-impact nutrients like calcium, fiber, and protein. Pair it with roasted veggies like sweet potato and kale and pre-cooked chicken for a convenient protein in this Kale-Quinoa Salad.

If you’re working toward weight loss on a Mediterranean diet, this one’s for you. A combo of shrimp, cannellini beans, kale, and garlic is the ultimate Mediterranean meal. You’ve got protein from shrimp, filling fiber from beans and kale, and low-calorie flavor from piquant garlic. Bonus: Cooking with garlic is a handy trick for cutting back on sodium while still pleasing your palate.

Ready to make this light ingredient blend as a one-dish meal? Start by sautéing shrimp and minced garlic cloves in a drizzle of olive oil. Once the shrimp is cooked through, toss in a few large handfuls of shredded kale and a can of rinsed, drained cannellini beans. Cook until kale is wilted. A pro-weight loss dinner is served!

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As the weather gets colder, you may find yourself increasingly craving comfort foods. Unfortunately, many hearty winter staples, like rich pasta dishes and cheesy casseroles, are not only high in calories, but are loaded with heaping portions of sodium, saturated fat, and refined carbohydrates.

The good news? You can still enjoy plenty of comforting winter meals that won’t derail your healthy eating efforts. Read on to discover the delicious soup combinations that can help you satisfy your cravings and lose weight. And for more easy ways to shed those extra pounds, check out these 15 Underrated Weight Loss Tips That Actually Work.

Carrots are not only a great source of beta-carotene, vitamin C, and other essential nutrients, but they’re also a great addition to your weight loss plan. A 2020 study published in the journal Nutrients found that, among a group of 16 vegetables, carrots ranked fifth best for promoting weight loss in women. What’s more, a 2019 meta-analysis published in Critical Reviews in Food Science and Nutrition found that consumption of ginger was associated with reduced waist-to-hip ratios and greater weight loss among 473 adults studied, making a carrot-ginger combo a knockout for weight loss.

RELATED: Secret Side Effects of Eating Carrots, Says Science

With just 63 calories and nearly three grams of fiber per cup, butternut squash is a filling addition to any meal plan. According to a 2019 study published in The Journal of Nutrition, eating an additional four grams of fiber a day along with a reduced-calorie diet was associated with significantly more weight loss over a six-month period than reducing calories alone. A 2014 study published in Complementary Therapies in Clinical Practice also found that overweight and obese women who added six grams of cumin powder to their daily meals lost weight, lowered their BMI, reduced their waist circumference, and lost fat mass. When you combine the two ingredients together in a soup, you’ve got a recipe for easy weight loss.

Want to shed some weight while enjoying your favorite Japanese staples? Try making miso soup part of your regular routine. A 2018 study published in Obesity Science and Practice found that adults asked to incorporate three servings of soy protein into their daily diet for 12 months lost both weight and fat mass. Better yet, researchers at Newcastle University found that seaweed fiber can help reduce fat absorption by as much as 75%, making miso soup with seaweed a no-brainer when it comes to losing weight.

RELATED: 14 Things That Happen To Your Body When You Eat Soy

Want a comforting meal that won’t derail your weight loss efforts? Try a bowl of white bean and kale soup A 2020 study published in Food Science & Nutrition found that consumption of white bean extract was associated with significantly more weight loss in obese study subjects over a 35-day period versus a placebo group. When combined with the nearly five grams of filling, weight-loss-promoting fiber you’ll get from every cup of cooked kale, you’ve got the perfect soup for weight loss.

For more simple ways to slim down, check out these 5 Soup-Eating Habits That Help With Weight Loss, Says Dietitian, and for the latest healthy eating news delivered to your inbox, sign up for our newsletter!

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While eating breakfast every morning isn’t necessarily essential to lose weight, it has been proven to help—especially when you opt for the right meal.

“Studies show that protein-rich breakfasts stimulate satiety hormones more than breakfasts with the same calories but are higher in either fat or carbohydrates. Specifically, these protein-rich meals are more effective at keeping ghrelin (the hunger hormone) lower compared to carb- or fat-rich meals,” says Julie Upton, MS, RD, a registered dietitian on our Medical Expert Board.

Upton references a study that found when men ate a protein-rich meal of eggs and toast at breakfast, they ate 331 fewer calories compared to when the men ate equal calorie breakfasts of cereal and milk and toast (high-carb) or croissants (high-fat).

“While it’s unclear how much protein should be included in your a.m. meal for the best results, the general consensus is that it should be around 20-30 grams of protein and the carbs in the meal should be wholesome whole grain choices with not a lot of added sugars. Fat can be high, as long as it’s from primarily unsaturated sources,” says Upton.

RELATED: How Much Protein To Eat A Day For Weight Loss

But protein isn’t the only macronutrient that can support weight loss in the morning. There are many other nutrients (even vitamins and minerals) that can work together and supercharge fat burning. For weight-loss-promoting breakfast options, read on for registered dietitians’ recommendations, and for more on how to eat healthy, don’t miss 15 Underrated Weight Loss Tips That Actually Work.

and for more on how to eat healthy, make sure you avoid these 100 Unhealthiest Foods on the Planet.

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One effective breakfast combination for weight loss is eggs and plant-based breakfast sausage. These are great in a breakfast burrito, recommends Upton, who uses a recipe of 2 whole eggs and 1 white (or 4 egg whites) scrambled with 1 chopped plant-based breakfast sausage. “While scrambling eggs, add chopped spinach, chopped bell pepper, and salsa. Serve in 1 small (6-inch) corn or whole grain tortilla with at least 5 grams of protein,” she says.

It works for weight loss because “this breakfast packs in ~25 grams of protein from the eggs and plant-based sausage with fiber-rich and filling veggies. Research shows that breakfast with about 20-30 grams of high-quality protein helps individuals eat fewer calories all day long. Egg protein can keep help keep blood sugar levels stable to control appetite and cravings,” explains Upton.

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What happens when you combine two of the healthiest breakfast foods? You get a meal that will supercharge your weight loss efforts. “This breakfast combines the beta-glucan fiber in oats that is known to help slow down digestion and reduce hunger hormones to keep you satisfied. Combining the beta-glucan with the high-quality protein of a protein-rich Greek yogurt with no added sugar is a win-win combo for weight loss,” says Upton. To make it, “combine 1 cup oatmeal with ½ cup nonfat or low-fat plain Greek yogurt (i.e., Chobani plain nonfat or low-fat yogurt) with 1 cup fresh or frozen (no added sugar) berries,” she recommends.

When building breakfasts for weight loss, two macronutrients you want to combine are protein and fiber. Plus, essential minerals can help. “Dairy foods like yogurt contain calcium: a nutrient that has been shown to support weight management. Plus, the high-quality protein found in yogurt helps promote satiety. The berries are a natural source of fiber — another factor that can help promote satiety — along with some sweetness with no added sugar,” says Lauren Manaker, MS, RD, CDN, registered dietitian on our Medical Expert Board and author of The First Time Mom’s Pregnancy Cookbook.

As long as your breakfast isn’t full of fats from processed meats or butter, fat can be a part of a healthy meal. One way to incorporate healthy fats is with everyone’s favorite fatty fruit, avocado! “Whole grains are packed with fiber, which can help us feel fuller longer. And topping it with avocado gives this dish a boost of healthy fats, which can help support weight loss goals too,” says Manaker.

For a savory protein and fiber combo, try a quick and easy omelet: “An egg breakfast has been linked to weight loss in certain situations, in part thanks to the high-quality protein that it contains. And pairing the egg with black beans gives this dish even more protein along with some fiber to make this dish extra filling,” says Manaker.

And for more, check out these 108 most popular sodas ranked by how toxic they are.

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