Wanna see what I ate that helped me lose seven pounds? I know you do! Let’s go!
My friends, eating for WEIGHT LOSS over 50 doesn’t need to be complicated – in fact, the more you keep things simple, the easier it will be to lose weight. These four meals are some of the easiest (and most delicious) things I make!
A quick disclaimer here: I am not a nutritionist or a dietician, and honestly, I’m NEVER going to tell you what YOU should eat to lose weight. But I’m super happy to share with you FOUR MEALS that I enjoyed (and still eat!) while I was losing weight.
🥧 Cottage Pie
🥘 Cheesy Ricey Nom Noms
🍜 Teriyaki Chicken Bowls
🌮 Tortillas ‘n Beans
Watch the video with stories and commentary here, then scroll down for full recipes with calorie information.
Can’t see the video? Click here to watch it on YouTube: https://youtu.be/1onkJWHcODc
🥧 First up, my favorite comfort food in the whole world: COTTAGE PIE (which you might recognize as Shepherd’s Pie – they’re essentially the same thing, but I make mine even easier!)
You’ll need:
1 family-sized package of mashed potatoes (I use Idahoan Roasted Garlic style): 880 calories
1-lb ground beef: 680 calories
1 Tbsp olive oil: 130 calories
1 medium onion, chopped: 45 calories
1 bag frozen peas and carrots: 300 calories
TOTAL CALORIES for entire dish: 2035, six servings at 340 calories each (plus condiments, if desired) or four servings at 508 calories each
Saute the onion in olive oil, then add the ground beef. Brown and crumble the beef until it’s cooked through, add any spices you prefer (I use garlic powder, black pepper and cumin). When beef is no longer pink, add the bag of peas and carrots and heat until warmed through.
Follow package directions for the mashed potatoes. When they’re cooked, add the beef and peas and carrots mixture. Stir and let sit for a few minutes to combine.
Serve and enjoy!
🥘 Next is CHEESY RICEY NOM NOMS (great name, right??), a recipe I made up a few years ago when I threw together the odds and ends I had in my pantry to create what became a family favorite!
You’ll need:
4 cups cooked rice: 800 calories
1 can condensed cream of chicken soup (I use the 98% fat free kind): 175 calories
1 bag frozen peas and carrots: 300 calories
2 cups shredded sharp cheddar cheese: 880 calories
1 can chili beans with sauce: 455 calories
TOTAL CALORIES for entire dish: 2610, six servings at 435 calories each or four servings at 652 calories each
Cook the rice as usual and place in a 9×13 pan. Stir in the condensed soup and frozen peas and carrots. Add any spices you prefer (I use garlic powder, black pepper and cumin, of course!), then pour the beans with sauce over the top and mix in. If using regular canned beans, drain and rinse before adding.
Cover with shredded cheese, then bake in a 375 degree oven for 30 – 45 minutes, or until dish is heated through and cheese is lightly browned on top.
Serve and enjoy!
🍜 This third meal is a little more complicated and has a few more dishes to wash, but it’s totally worth it! TERIYAKI CHICKEN BOWLS are a staple around my house.
You’ll need:
2-lbs boneless, skinless chicken thighs with excess fat trimmed: 1200 calories
1 Tbsp olive oil: 130 calories
3 cups cooked rice: 600 calories
2 heads (4 cups) of broccoli, chopped into ½ inch pieces: 120 calories
For the sauce:
1 cup packed brown sugar: 836 calories
1 cup soy sauce: 135 calories
2-3 cloves chopped garlic: 20 calories
4 Tbsp cornstarch: 120 calories
2 tsp ground ginger: 12 calories
8 Tbsp apple cider vinegar: 24 calories
TOTAL CALORIES for the entire dish: 3185, eight servings at 398 calories each, or six servings at 530 calories each, or four servings at 796 calories each
While the rice is cooking, start frying the chicken thighs in the olive oil. While the chicken and rice are cooking, prepare the sauce by stirring all the ingredients together in a small bowl and chop the broccoli.
When the chicken is cooked through, chop into small chunks and return to the pan. Pour in the sauce and stir frequently over medium-high heat until the sauce bubbles and thickens. Steam the broccoli for 3-4 minutes while sauce is simmering.
Layer rice, then broccoli, then chicken with sauce in your bowl – serve and enjoy!
🌮 And last but certainly not least is the easiest of the four meals: TORTILLAS ‘n BEANS! This great dish takes less than ten minutes from start to table and can be customized however you like with your favorite toppings. Here’s how I make ‘em.
You’ll need:
2 cups corn masa: 832 calories
1-½ cups water: 0 calories
1 can refried beans (I prefer the lowfat black beans): 350 calories
1 can corn: 210 calories
1 cup shredded sharp cheddar cheese: 440 calories
2 avocados: 640 calories
Cherry tomatoes: 10 calories
Ketchup: 10 calories
Taco sauce: 10 calories
TOTAL CALORIES for entire meal: 2502, six servings at 417 calories each or four servings at 625 calories each
Combine the masa and water in a medium bowl and mix until it forms a dough. Divide into four or six (depending on how many tortillas you’d like to make) pieces and shape into balls. Smash flat with your hands or a tortilla press and cook in a frying pan over medium-high heat until lightly browned on both sides.
Combine refried beans and corn in a microwave-safe bowl and heat on high for about two minutes.
Top the cooked tortilla with the beans, cheese and your favorite toppings and enjoy!
Want even MORE great recipes that are quick and simple? Find ‘em here: My Top 5 (EASY + HEALTHY) Go-To Meals – https://youtu.be/0e3Aoh69Chk
Thanks for watching! Be sure to LIKE, COMMENT and SHARE the video with your friends! 💛