Healthy ways to lose weight

Kick-start your weight loss with affordable, healthy recipes, free workouts and lots of tips to keep you on track!

Snack smart

Adding planned snacks is the next step in your diet.


FAMILY DINNER #1: Italian Sausage and Cheese Pasta
4 cups cooked whole-wheat pasta
8 cups baby spinach
1 3/4 cups spaghetti sauce
3 Italian precooked chicken sausages, sliced (Hans or Amy's)
3/4 cup shredded part-skim mozzarella

Serving directions: Sauté spinach, sauce and sausages about 8 minutes. In large bowl, mix warm noodles with sausage mixture. Top with cheese.

FAMILY DINNER #2: Mexican Pita Pizzas
4 whole-wheat pitas, split
3 cups canned low-fat refried beans
1/2 cup shredded Cheddar
4 cups shredded lettuce
2 cups diced tomatoes
2 oz. can black olives, drained
1/2 cup salsa

Serving directions: Preheat broiler. Put pita on baking sheets. Toast pita under broiler for 3 minutes. Warm beans in microwave. Spread beans on pita. Sprinkle with cheese. Finish under broiler until cheese melts, about 3-5 minutes more. Top with lettuce, tomatoes, olives and salsa.

FAMILY DINNER #3: Pasta with Chicken and Broccoli in Peanut Sauce
4 cups whole wheat bow tie pasta
6 cups frozen broccoli
1/4 cup peanut butter
2 Tbsp. soy sauce
8 oz. precooked grilled chicken breast strips

Serving directions: Bring a pot of salted water to a boil. Add pasta and cook according to package directions. Drain and reserve 1/4 cup cooking water. Microwave broccoli. Mix peanut butter with soy sauce, reserved water and pasta. Stir broccoli and chicken into noodles.

FAMILY DINNER #4: Barbecue Burgers with Green Beans and Corn
4 frozen soy burgers
1/2 cup barbecue sauce
4 whole-wheat hamburger buns
4 small ears of corn
4 tsp. unsalted butter
6 cups frozen green beans
1 Tbsp. olive oil
1 Tbsp. lemon pepper

Serving directions: Warm burgers in a microwave or on a grill for about 5 minutes. Put barbecue sauce and burgers on buns. Microwave or grill ears of corn (about 8 minutes) and rub wth butter. Microwave green beans and toss with olive oil and lemon pepper.

FAMILY DINNER #5: Grilled Cheese with Turkey
12 oz. turkey breast
4 slices low-fat Swiss cheese
8 slices whole grain bread
6 cups raw vegetables (such as cucumber, baby carrots, celery)
6 Tbsp. low-fat ranch dressing

Serving directions: Spray a pan with cooking spray. Put turkey and cheese between bread and grill. Serve with raw veggies and dressing on the side.

FAMILY DINNER #6: Lemon-Butter Fish and Veggie Packets
16 oz. fish such as tilapia or halibut (fresh or thawed/frozen)
2 lemons, juiced (about 4 Tbsp.)
2 Tbsp. unsalted butter
1 lb. frozen mixed vegetables (such as broccoli, cauliflower, carrots)
4 cups cooked instant brown rice

Serving directions: Preheat oven to 375º  F oven or warm up grill. Put fish, lemon juice, butter and veggies in foil packet. Crimp foil edges to tightly close. Bake in 375º F oven or on grill until fish is flaky, about 12 minutes. Serve lemon-butter fish and veggies on brown rice.