I have not yet read the other answers, will do so after posting. I love this kind of question so I just wanted to jump in.
The first thing you want to consider is portion size. A lot of people can’t figure out why they don’t lose weight, even though they are eating “healthier”. Often, it’s because they eat too much of whatever it is they are eating. Here is a guide by the Mayo Clinic that shows healthy portion sizes for all sorts of things.
I found it very helpful, especially at work, to have small portable containers to carry my food to work. I always think about my lunches at work ahead of time, so I can shop and get a bunch of healthy foods (also foods that can be used in a variety of different meals so I’m not wasting money buying “specialty” items that might not get used up).
If you don’t already have some, get yourself some plastic or stainless steel food containers for small portions. You can get either individual containers, or here are some that have sectioned off portions like These. Here are some Small Individual and Portioned Containers and here are some that are specifically for Portion Control.SL1500.jpg?format=500w
I have a bunch of smallish, but different sized stainless steel containers with plastic lids that I take to work. If you need to use a microwave, either you’ll need plastic containers, or have some bowls and plates at work to transfers your food to, since you can’t use the metal ones in the microwave.
When you shop (ahead of time) think about what kinds of things, and portion sizes you will need for the week(s) ahead. Variety is good too, but don’t get too many items, otherwise they will go bad before you have time to eat them.
Consider making some healthy dishes ahead of time, and freezing them into individual portion sizes (you can use Tupperware or freezer-style ziplock bags for this purpose). Then pop them into the fridge to thaw out the night before you use them.
Some good dishes for bulk cooking and saving as individual portions are:
Bean and Chicken Chili
Vegetable Lasagna Here are 7 different varieties.
Soup. Here are 50 light and healthy soup recipes. Also, know that eating soup before a meal tends to fill you up more, so you will tend to eat less of whatever comes after.
Eat more vegetables and fruits. Add Healthy Lowfat Salads to your meal planning. When making healthy salads, use dressings sparingly, avoid high fat dressings (especially creamy ones) omit cheese in your salads unless it is very low in fat, and use it extremely sparingly, omit croutons (they just fat and carbs). Try all sorts of different vegetables in your salads, and eat them in different preps. Sometimes just slicing veggies super thin like These Spiralized Veggies gives them a different texture which can actually change the whole taste sensation and mouth feel.
Wash and prep your veggies ahead of time (like on the weekend) so they’ll be ready to throw into a salad on a moment’s notice. Like This
Add beans to your diet. You can add beans to salads to give you a low fat, but substantial mouth feel. Make burritos with all sorts of different kinds of beans. Try out a bunch of different ones: pinto, black beans, kidney beans, garbanzo beans, edamame, navy beans, butter beans etc. Make soups and add more beans. Make chili and use different kinds of beans. Make Dips out of beans to serve with lowfat tortilla chips.
Cut out the crap. Go through your pantry and fridge and clear out all of the “bad” things. Get rid of most cheese (for now, you will only want to use very small quantities of low fat cheeses). Get rid of all the chips and cookies and sugary cereals, get rid of your fake coffee creamers (use non-fat milk) get rid of ALL SODA and never bring it back. Get rid of all candy and junk food (if you’re not sure what that is, we should start another thread). Most processed food that you get at a grocery store or restaurant will need to go bye bye.
Think whole foods, no more processed foods.
Think simple preparations. If you have to do too much work, you are not likely to stick to a healthy eating plan.
Do your prep ahead of time. Do not fall into using the excuse that you don’t have time. Prep your foods, and portion them out ahead of time. Even if you have to use most of one day on a weekend. Clean, cut, and put stuff into containers (in the fridge or freezer).
Be smart with the things that you buy. Buy only items that are healthy and low in fat (not diet products, actual real food). If you don’t have crap in your house, you won’t be able to eat it.
Limit your eating out in restaurants. Restaurant food is usually way higher in fat and sodium and is also more expensive. Vow to make your own meals.
Stick to a plan. Portion out your food ahead of time. Pack your lunch the night before. Plan your dinners a week in advance. Buy foods that will be able to be used for multiple meals.
Learn to say NO. Just because someone offers you a goody, doesn’t mean you have to have some. Tell people you are full (if you feel like you don’t want to hurt their feelings) or take a piece to “save” for later and then give it to someone else. Have a cup of tea with no sugar or milk, instead of a piece of cake (even if everyone else is having some). Get used to saying no thanks, and do something else instead.
Learn about all sorts of flavorful things you can sprinkle or spritz that are not fattening or full of sodium such as different kinds of chili powders, citrus juices, and other kinds of spices and herbs.
Check out My Answer on this question from 2012.
Check out My Answer to this question from 2011.
Here are some Good Answers for making healthy food on a budget from 2014.
Here are some recipes I hope you will like:
Greek Yogurt Chicken Salad
Hummus Spread some hummus on a whole wheat tortilla, or eat some with low fat tortilla chips, or sweet potato chips.
Butternut Squash Soup. Add a ¼ teaspoon of curry powder if you like.
Roasted Vegetables
How to Build a Better Sandwich (Hint: ditch your highly processed white bread. Go for 100% whole grain breads)
Pasta Salad
Good luck with this. If you need any specific recipes, feel free to PM me : )