Weight loss friendly foods. (breakfast, lunch, dinner)

Weight loss friendly foods. (breakfast, lunch, dinner)
  • PublishedMarch 30, 2020

Have you tried to lose weight before and failed? Are you faced with the challenge of picking the right foods for your new diet for weight loss? In this article, we explore weight loss-friendly foods; basically, what you can eat at breakfast, lunch and dinner times.

At Forever Super Slim, we are always putting together ideas that can help your weight loss journey. Keeping your body in shape is not a one-time event, but a lifestyle that you choose. The lifestyle will most definitely include; weight loss-friendly foods, exercise routines, and other daily habits.

What are weight loss-friendly foods

No one should ever get you twisted that there’s that one food that will win the weight loss battle for you. It’s going to be a number of foods coupled together with other relevant lifestyle changes.

Weight loss-friendly foods are simply those foods that when included in your daily meals will reduce your general calorie intake with their low-calories. Their end will always be weight loss or keeping a particular weight size.

Most of the weight loss-friendly foods have one or two of these characteristics; are high in fiber or low energy. Read the article to the end to know more about the kind of weight loss-friendly foods that you should eat at breakfast, lunch, dinner to have the desired weight.

What are the best natural weight loss foods

Scientists have done researches and studies that have shown and proved the impact and benefits of some foods on weight loss. Some will affect your appetite, others will boost your metabolism, while others may increase your desire and craving for high-calorie foods.

Below are the natural foods that you can stick to in order to lose weight;

  • Fish
  • Nuts and cereals
  • Eggs
  • Fruits like berries, avocado
  • Legumes like beans
  • Vegetables like cabbage, broccoli

A list of weight loss-friendly foods

One surprising fact is that most of the weight loss friendly foods  are common items in almost all supermarkets and grocery stores. They also don’t cost the whole world so there is no need to break the bank.

What is the best breakfast to lose weight

weight loss friendly foods

A picture of an ideal break fast


Don’t fall for the wrong idea of skipping Breakfast to actually lose weight. Instead intentionally have breakfast with the right foods and witness the results. This can be overwhelming and a bit tasking at the start, but with the patience, effort, persistence, and courage the small changes made will soon turn into big milestones. Here are some of the foods that you can have on breakfast to lose weight;

1. Protein-Rich foods

There is no better time of the day than in the morning to kick start your day with the proteins rich foods most especially when cutting that extra fat.

Proteins will give that sensation of fullness and also burn more calories in advance. These include;

  • eggs
  • milk
  • dairy products like yogurt
  • nuts
  • seeds or
  • protein powder
  • oatmeal

2. Fiber-Rich foods

When trying to lose weight and eating fiber-rich foods for breakfast this will enable you to cut down on your high-calorie intake. These foods are associated with better metabolism and healthy living hence achieving weight loss.

Such foods include

  • oatmeal
  • wheat germ
  • bananas
  • berries
  • nuts
  • grapefruits
  • kiwis
  • chia seeds
  • flaxseeds

3. Coffee

That morning cup of POWER –like I like to call it, has plenty of benefits to weight loss. The caffeine content can boost metabolism and burn fats. It’s best to have a cup of coffee with your healthy breakfast foods to gain from it as you lose weight.

4. Smoothies

This has always been the easiest way to have all the nutrients in a single meal. You can make it according to your own preferences with veggies and (or) proteins. These will cut out that cravings for snacks.

See our article on homemade smoothies for weight loss.

5. Green Tea

There’s a big boost to metabolism and fat burning every time you drink green tea. More to this, green tea can have a positive impact on your brain activity and performance.

Have a cup of this tea in the morning to cut your cravings and kick start your weight loss ambition. We have written an article on green tea for weight loss. You can read it here.

What is a good lunch for weight loss

weight loss friendly foods

A picture of people having lunch at work


We usually tend to take in a lot of calories during lunch meals. This kind of action does not support our goal and desire to lose weight. Below are some of the main ingredients to your lunch meals that you may opt for;

1. Whole Grains

This can be a sandwich containing whole wheat bread or something else. The point here is choosing whole grains, for example, oatmeal, brown rice, will fine-tune your metabolism and also lead your body to absorb few calories.

The fiber in the whole grains has a part or two that it plays in metabolism and digestion as well. This entirely works in support of your weight loss goals.

2. Apple

These are very useful, especially after lunch. It’s a better option to take something sweet like an apple. Apples have got fiber which is very important to protect you from obesity.

Having a sliced apple together with some salad toppings could help you enjoy the benefits of this fruit.

3. Avocado

I recommend adding the avocado on top of that sandwich or salad that you have chosen for lunch. This fruit has some incredible health benefits that you don’t want to miss in this quest to lose weight.

Avocado can reduce the risk of blood pressure, diabetes, keep your arteries clear, and eventually support weight loss. Let’s not forget its antioxidant properties and plant compounds which will curb your appetite.

Ideally, you shouldn’t have a lunch meal without avocado.

4. Milk

This is the perfect drink when looking for a leaner body. Milk is associated with less body fat, a small waistline, and lower BMI. What’s better, Milk will solve your calcium deficiency problems and give your bones another life.

Therefore during your weight loss journey, drink milk to achieve your desired goal quickly and also make it effortless.

5. Greens

My favorite in the domain of the green vegetables is Kale, but feel free to go for romaine lettuce, spinach or something else. These vegetables are greatly linked and associated with weight loss due to their fiber composition –aiding the fullness sensation.

The greens will improve your blood sugar and prevent the occurrence of the body storing fat.
For Best Lunch Recipes for weight loss

What should I eat at dinner or before bed to lose weight?

Any goal when set can give you that ‘BIG MONSTER look’ –like it cannot be achieved that easily. In other words, most goals are scary from the onset.

This article is here to change that perception of weight loss goals. It all starts with a few right choices. We recommend eating the foods detailed below but in the smallest quantities. Here are some of the foods you should eat before going to bed;

1. Lean Proteins

This is categorized with these examples;

  • pork
  • beef
  • chicken
  • dairy products (have small quantities of this)
  • beans.

The proteins will definitely give you that longer satisfaction than fats or carbohydrates. This means that they will help you to stay away from those late-night snacks and in a way reduce your calorie intake.

2. Dessert

This is mainly recommended for people who have been taking or eating or having a lot of sweet treats. This basically helps you cut down on the craving for sweet things which would eventually stress you out. Have a good dessert before your bedtime for the stability of your brain.

3. Greens

Salads with green are low in calories and a good option to start your dinner with. In most cases, after having greens you will not eat so many foods. These greens bring into your body that needed fiber essential for keeping you satisfied (helping you avoid overeating ) which promotes weight loss.

4. Whole grains

Choosing whole grains like brown rice, whole wheat bread, will give you a boost to your weight loss goal. These whole grains contain magnesium which is key to dealing with fat metabolism.

5. Fresh Fruit

It has been said several times by medical personnel and nutritionists to eat fruits because of the added advantages. They help your body to withstand cancers, cardiovascular diseases, type-2 diabetes, and obesity.

Fruits like apples, pears, mangoes, grapes or even berries can give your body the necessary nutrients it needs and while cutting down on the calorie intake –hence achieving weight loss.

Which fruit is best for weight loss?

weight loss friendly foods

A picture of fruits on a wooden cutting board


Put aside being low in calories and rich in fiber, fruits are associated with incredible health benefits, for example, lower blood pressure, cancer, and heart disease.

Therefore, no matter if you are weight cutting or not include fruits in your daily feeding. Here are some of the fruits you can eat;

1. Apples

They have a great deal of fiber meaning which will keep you feeling satisfied. Research has shown that eating apples most especially before your meals will get you full thus taking in few calories throughout the day.

Better yet, Apples have few calories and associated with some health advantages like enhancing heart health, reducing risk for cancer, and balancing blood sugar.

2. Blueberries

Generally, berries are good but blueberries are the better choice for your weight loss mission. Blueberries are antioxidants with healthy nutrients and low in calories. They have health benefits such as boosting the metabolism, and also because they come loaded with fiber –they will keep you satisfied.

3. Bananas

This incredible fruit will boost your metabolism and as well keep you full. A banana is the better option to avoid muscle cramps, boost energy and control blood pressure. Start off your day with at least a banana can be a good way to take advantage of its rich health benefits.

4. Pomegranate

These fruits are antioxidants that are also known to increase blood flow in the body. They lower the LDL cholesterol and lead to a higher metabolism rate hence a good fruit to eat to achieve your weight loss goal.

5. Watermelons

This fruit has plenty of water and few calories making it ideal for weight loss. With the associated benefits of staying hydrated, eating watermelon will give you all that and probably much more than you think. Have a piece of watermelon at least after a meal to reap off its benefits.

6. Pears

They have plenty of fiber, particularly pectin fiber, meaning they can keep you full and satisfied for a long time. These fruits are said to be associated with a reduction in cholesterol levels and reducing the risk of coronary heart disease and type-2 diabetes. Therefore, eat pears with their skin on to have the benefits of its fiber and more.

7. Grapefruits

The grapefruits are linked to lower levels of insulin, and weight loss. They have water so keeping you hydrated won’t be a problem when eating grapefruits. They are a good source of proteins, folic acid, vitamin c, and potassium. Have these fruits to have the best out of them.

8. Oranges

They high in fiber but most importantly they are key to burning calories. Oranges are also rich in vitamin C, and a good replacement when you want something sweet. They will boost your metabolism hence it’s good to have oranges included in your diet.

What foods to avoid if you want to lose weight

The food we eat contributes greatly to our ambitions to lose weight or otherwise. Here are some of the foods you should keep away from when intending to lose weight;

1. Fruit Juice

Almost all the fruit juice you will find around(especially in the supermarkets), is highly processed and mixed with sugars. In most cases, we think that they have the same valves as the whole fruits, but the two have very little in common.

To put it to close comparison, fruit juice has as much sugar and calories as the carbonated drinks. They don’t contain fiber as well which is essential to cutting weight.

When you happen to be on the run to lose weight, please stay away from the fruit juice and instead eat whole fruits. Better still, you can blend your juice at home with real fruits as chosen by you.

2. Carbonated Drinks & Sugary Drinks

These beverages are not right for your health. Drinks for example sodas, sports drinks, all fall in this bracket. The sweetened yogurt can be another on that list.

Excess consumption of these drinks will not only lead to weight gain but also can have a disastrous effects on your health.

These beverages won’t make you feel full hence eating a lot and adding on top of the normal diet foods. We highly recommend that you stay away from these drinks if you want to achieve weight loss.

3. Chips & French Fries

Just like fruit juice and the whole juice, whole potatoes are very nutritious, unlike the chips and french fries. High consumption of chips and French fries will lead to weight gain, but also they may contain cancer-causing substances. Therefore, it’s advisable to stick to whole potatoes. You can consider having them boiled.

4. White bread

This kind of bread has a lot of added sugars. Chances of weight gain and obesity are high when you continue enjoying the white bread. This includes the multi-grain bread. There are other bread types that you can eat and still lose weight.

5. Ice Cream

Mentioning and putting Ice cream on this list has not been an easy task for me. Ice cream is such a delicious thing to have but it’s loaded with lots of calories. You may want to have small portions of it or make your own at home with less added sugars to keep the weight campaign on.

6. Alcoholic drinks

You could be among the many that enjoy and prefer a beer over a meal. Here is something you have to note seriously. Alcoholic drinks like beers have more calories than even proteins and carbohydrates.

A lot of consumption of these alcoholic drinks is associated with weight gain. Although it may depend on the alcoholic drink you are taking. However, in your ambitions to lose weight we advise that you stay away from the alcohol.

7. Pizza

Who has not ordered a pizza before? Literally, no one. However, these commercial pizzas are so high in calories and most time has unhealthy ingredients for example flour. Either lookout for a place with healthy pizza or make one at your home. Otherwise, pizza can set you back on your goal to lose weight.

8. Cakes and Cookies

These usually are packed and sold with added sugars which are associated with weight gain. Worst case, some can contain artificial trans fats that have been said to cause or lead to the cause of several diseases.

Eating these Cakes and Cookies is going to make you hungry in a short time thus weight gain. You can have dark chocolate if your desire is to eat something sweet.

9. White Rice

The blood sugar levels will normalize for people who have previously had problems. Still, it does contain very little fiber and proteins which nutrients are key to weight loss.

High consumption of white has also been linked to obesity mostly in females. Therefore it is advisable sticking to brown rice or other kinds of rice which are healthier and better alternatives.

10. Whole Milk

This whole milk contains extra fat and cholesterol. You consider going with the skimmed ones to enjoy the milk during the weight loss.

11. The fatty red Meat

This kind of meat causes weight gain and its best to avoid it. This includes going for processed meat say sausage, bacon, and hot dogs. All these are not healthy to eat.

Read more on the Habits & Foods to avoid when losing weight.

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