Black Bean and Chicken Chilaquiles
This traditional Mexican breakfast food requires only eight ingredients, including chicken, queso blanco, and corn tortillas. It may look sinful, but because it's baked (rather than fried), it comes in under 300 calories and 2 grams of saturated fat per serving.
The key ingredient for weight-conscious eaters? Black beans. Their high protein and fiber content make them another weight-loss superfood.
Spicy Southwestern Black Bean Chili
Did someone say black beans? This hearty soup, which delivers 17 grams of protein and 13 grams of fiber per serving, is a delicious showcase for these super-healthy legumes.
What's more, this recipe features two types of hot pepper: chili powder and jalapeños. As with all spicy foods, eating these peppers lights a fire under your metabolism, increasing your calorie burn rate.
Creamy Avocado Cups
Put down the chips and dip! These simple bites will quell those mid-afternoon hunger pangs—and at just 30 calories a pop. (They're also perfect as party hors d'oeuvres.)
The source of this snack's appetite-suppressing power is oleic acid, a compound found in avocados' healthy monounsaturated fats. Oleic acid triggers the production of another compound in the small intestine, oleoylethanolamide, which send fullness signals to the brain.
Pan-Grilled Salmon with Pineapple Salsa
Lean protein is essential to any successful weight-loss plan. And there's no better source of lean protein than salmon, which has the added benefit of being filled with monounsaturated fats.
These healthy fats have been shown to be a natural aid to weight loss. A 2001 study, for instance, found that people eating a MUFA-rich diet lost an average of nine pounds, while their counterparts on a low-fat diet gained six, on average.
Italian Garbanzo Salad
This vegetarian salad is a textbook example of the Mediterranean diet, which has become renowned for its ability to promote overall health, including a healthy weight.
This salad features some of the diet's key pillars: low-fat dairy (represented here by feta cheese), fresh vegetables (tomato, onion), healthy fats (olive oil), and lean protein (chickpeas). Best of all, one serving (1 cup) is only 159 calories!
Raw Kale, Grapefruit, and Toasted Hazelnut Salad
Grapefruit—the scene-stealer of this salad—has a long-standing reputation for spurring weight loss. In fact, eating it at every meal was the basis of a fad diet that began in the 1930s and has made something of a comeback lately.
Guess what? It might actually work. In a 2006 study, overweight people who ate half a grapefruit at the beginning of each meal lost more weight than their fellow participants.
Dark Chocolate & Oat Clusters
Yes, desserts can help burn fat too! These tasty clusters offer up two appetite-suppressing ingredients: The oatmeal contains 1.7 grams of resistant starch, and the dark chocolate is full of healthy fats to help curb cravings.
Peanut butter—the glue that holds the clusters together—also provides satiating protein. The result? One satisfying and guilt-free treat.
Avocado Whip
Sick of guacamole? Try this even creamier alternative, which gets its distinctive flavor from tahini and takes just five minutes to prepare.
Serve it as a dip for veggies, or use it as a spread on sandwiches. Either way, you'll get plenty of heart-healthy monounsaturated fats to help speed metabolism and keep you feeling full.
Crisp Chickpea Slaw
Make this slaw for your weekday lunch or weekend picnic. Trust us: You—and your picnic buddies—won’t be able to tell how healthy it is.
Chickpeas, also known as garbanzo beans, are loaded with slimming resistant starch. They’re also a great source of protein and fiber, which will help keep you full until dinnertime.
Red-Lentil Hummus
Lentils are a great substitute for chickpeas when it comes to making hummus. The red lentils used in this dip are a nice change of pace, but you won't lose any of the metabolism-boosting benefits associated with traditional hummus.
Lentils are loaded with filling fiber and protein, so just a little will go a long way in keeping you full. Enjoy this dip with raw broccoli or toasted whole-grain pita wedges.
Banana Nut Oatmeal
Banana nut muffins are delicious, sure, but they're also a disaster for your waistline. Here's the next best thing: Get all of the flavor you love with fewer calories and more fat-burning ingredients.
Both oatmeal and banana are powerhouses for appetite-suppressing resistant starch. Plus, the walnuts provide heart-healthy fats.
Greek Lentil Soup with Toasted Pita
Brothy, thin soups may not fill you up, but this thick 30-minute Greek soup with whole-grain pita wedges will keep you full until your next meal. The dish is full of satiating lentils, which provide more than one-third of the recommended daily intake of protein and more than half the recommended intake of protein. Plus, you get 5.3 grams of resistant starch per bowl.
Ham, Sliced Pear & Swiss Sandwich
This recipe is drooling with flavors and textures: Swiss cheese, pear, lean ham, yogurt-dill sauce, and pumpernickel bread. And it's loaded with filling fiber! One sandwich provides nearly one-third of your recommended daily intake of fiber, with the pear alone providing 15%.
Tip: Don't peel the skin; that's where most of the fiber-goodness is found. If you're looking for a hot meal, lightly spray the outsides of the bread with olive oil spray and press in a pan to make a grilled panini.
Sunflower Lentil Spread
Try this spread in a veggie wrap or on whole-grain pita wedges for an afternoon snack. Either way, the mix of sunflower seeds and lentils will keep your belly satisfied. Lentils are a powerhouse provider of resistant starch, and in this recipe, they help you get nearly one-third of your way to your daily 10-gram goal.
Spiced Banana-Almond Smothie
This satisfying smoothie is the perfect post-workout snack to cool you down and help soothe sore muscles. You'll get double the appetite-suppressing ingredients, with protein-rich almonds and bananas, which are loaded with resistant starch.
Egg and Rice Salad To Go
This 10-minute salad-to-go combines fresh flavors and colors from green beans, a hard-boiled egg, plums, walnuts, and brown rice.
Brown rice is a hearty, fiber-packed grain that's low in calories and high in resistant starch. A protein-packed hard-boiled egg and walnuts, which contain healthy omega-3 fats, pair together to help keep you full.
All-American Chili
This comfort-food favorite has two killer fat-burning ingredients: red kidney beans and a generous two teaspoons of chili powder.
The kidney beans are chock full of protein, helping this dish deliver a whopping 29 grams per serving (not to mention a full 8 grams of protein). The chili powder, meanwhile, gets its kick from capsaicin, a fiery compound found in chili peppers that literally heats up your body, spurring it to burn more calories.
Superfoods build bones, prevent chronic diseases, improve your eyesight, and even keep your mind sharp. But did you know new evidence suggests these foods can also help you get—and stay—slim?
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