When trying to lose weight, it’s essential to focus on meals that are nutritious, filling, and low in calories. Here are 10 meal ideas that can support weight loss:

1. Grilled Chicken Salad: A bed of mixed greens topped with grilled chicken breast, cherry tomatoes, cucumber slices, and a light vinaigrette dressing.
2. Vegetable Stir-Fry: A colorful mix of stir-fried vegetables such as bell peppers, broccoli, carrots, and snap peas, seasoned with garlic, ginger, and low-sodium soy sauce, served over a small portion of brown rice or quinoa.
3. Baked Salmon with Steamed Vegetables: A fillet of baked salmon seasoned with lemon, garlic, and herbs, accompanied by steamed vegetables like asparagus, green beans, and zucchini.
4. Turkey and Veggie Wrap: Whole-grain tortilla filled with lean turkey slices, lettuce, tomato, avocado, and mustard, served with a side of carrot sticks or cucumber slices.
5. Quinoa and Black Bean Bowl: Cooked quinoa mixed with black beans, corn, diced bell peppers, cilantro, and lime juice, topped with sliced avocado and a dollop of Greek yogurt.
6. Egg White Omelette: An omelette made with egg whites, spinach, mushrooms, and diced tomatoes, seasoned with herbs and spices, served with a side of fresh fruit or whole-grain toast.
7. Greek Yogurt Parfait: Plain Greek yogurt layered with mixed berries, sliced bananas, and a sprinkle of nuts or granola for added crunch and texture.
8. Zucchini Noodles with Marinara Sauce: Spiralized zucchini noodles (zoodles) tossed with homemade marinara sauce made from fresh tomatoes, garlic, and herbs, topped with grated Parmesan cheese.
9. Grilled Veggie Burger: A veggie burger made from beans, lentils, or chickpeas, grilled and served on a whole-grain bun with lettuce, tomato, onion, and a side of oven-baked sweet potato fries.
10. Cauliflower Fried Rice: Finely chopped cauliflower sautéed with diced vegetables, scrambled eggs, and a splash of low-sodium soy sauce, garnished with chopped green onions and sesame seeds.

These meal ideas prioritize lean protein, plenty of vegetables, whole grains, and healthy fats while minimizing added sugars and processed foods. Remember to also pay attention to portion sizes and listen to your body’s hunger and fullness cues to support your weight loss journey effectively.