7 meals to lose weight without disregarding desires

Greek yogurt is twice as protein-rich. Some products have over 20 grams of protein per serving. 

 A 100-calorie hard-boiled egg makes a good breakfast or snack. Dinner could be a spinach, tomato, and mushroom omelet or scramble. For cholesterol control, use 1⁄2 egg whites.

Whole grains last longer than refined white flour, which loses minerals and fiber.

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For protein, fiber, and healthy fat, spread peanut butter, almond butter, or cashew butter on toast, an English muffin, or whole grain crackers. Joan Blake, a certified nutritionist, says nut butters are creamy and satiate longer than butter or jam.

The soluble fiber in oatmeal keeps you full, lowers cholesterol, and controls blood sugar. Use unsweetened types and add raisins, dried cranberries, almonds, and cinnamon or nutmeg.

A glass of reduced-fat milk offers 9 grams of protein and 350 milligrams of the 1,000–1,500 milligrams of calcium women require. Many get only half that daily.

A tiny apple offers 78 calories and roughly 4 grams of fiber. Slice one over a salad, eat one with peanut butter for a midmorning snack, or bake a few with cinnamon and raisins for a healthy family dessert.

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