10 Foods to Eat Every Week To Lose Weight

Although no one food can lose weight, many healthy choices can help you. These foods are delicious additions to snacks and meals, and almost all of them contain fiber or protein (or both). These nutrients are important for keeping us fuller for longer periods. It is easy to get the most out of your meals by including them throughout the week.

Chia Seeds

Fiber is the key to weight loss. Fiber is satiating as it slows down digestion and keeps us fuller for longer periods. This is a crucial aspect of weight loss, as it helps to cut down on calories. A serving of chia seeds (roughly 2 tablespoons) provides 40% of your daily fiber requirements. They are easy to add to meals, particularly breakfast and snacks with pudding, strawberry jam, and energy balls. Bonus-chia seeds can be a great food to help you get No. 2!

Fatty Fish

The Dietary Guidelines for Americans recommends two servings of seafood per week. Seafood is high in protein, which helps curb hunger and keeps us satisfied for hours. It contains essential fatty acid that is not available in our diet. Omega-3 fatty acids found in salmon, tuna, and sardines may support heart and brain health and help lower body fat. Although fresh fish is delicious, it can be expensive to buy every week. Frozen fish fillets and shrimp are more affordable than fresh. You can also use canned seafood to make salmon patties, quick Sardine Toast, or a classic Nicoise Salad.

Cruciferous Vegetables

These vegetables include broccoli, cauliflower and Brussels sprouts, and dark leafy greens such kale or arugula. There are many health benefits to these vegetables. A growing body of research shows that regular consumption can lead to a lower chance of developing cancer and less inflammation. These vegetables are also low in calories and high in carbohydrates, so they make a great addition to any weight loss plan. These vegetables can be eaten throughout the week. These vegetables can be used as the base of meal prep salads or as a low-carb swap for grain.

Whole Grains

People believe they must give up starches such as pasta, bread, and rice to lose weight. This is not true if you eat whole grains most days. Whole grains such as whole-wheat pasta and brown rice have vitamins, minerals, and phytonutrients. They also contain fiber, which helps us feel satisfied. Our bodies and brains prefer carbohydrates for energy, so eating whole grains alongside healthy fats and protein can help reduce cravings for sugar and refined carbs, sometimes leading to weight loss.


Fruits, like vegetables, are a smart addition to any healthy weight loss plan. Apples make great snacks because they are inexpensive and can be kept in the fridge for several weeks. They can be used in a variety of recipes. You can enjoy apples on salads, toast, or in soups or smoothies. Apples are filling and low in calories due to their high water content. These factors may play a role in helping people lose weight.

Fermented Foods

Gut health is a hot topic right now. A healthy intestinal balance may promote fat loss and improve immunity and digestion. It would be best if you ate prebiotics every day, including probiotic-rich foods like bananas, onions, legumes, and asparagus. These nutrients fuel our gut “bugs”. Kefir and yogurt are good sources of probiotics and sauerkraut, and kombucha.


Healthy weight loss diets can include all nuts. Their high healthy fat, fiber, and protein levels are satisfying and satiating. Portion control is key since a 1/4 cup of nuts can contain 160-200 calories. Pistachios have 160 calories per portion, making them one of the most low-calorie nuts. Pistachios are delicious and have many health benefits. These pretty green nuts are beneficial in preventing type 2 diabetes, improving cholesterol levels, and promoting a healthy digestive system. Eating them twice a week may help reduce the likelihood of future weight gain. It is easy to encourage mindful eating by buying pistachios in their shells.


When it comes to weight loss, the egg is the ideal protein. Eating eggs at breakfast can increase weight loss when it is part of a lower-calorie diet. Eating enough protein-rich foods such as eggs at breakfast can help to keep afternoon snack cravings away. These are also affordable and versatile enough that you can meal-prep them ahead of time for quick snacks or lunches to go for the week.


Avocados are a great choice for almost any type of diet plan. Why? The reason? Although avocados are higher in calories than other fruits or vegetables, research shows that avocado-eaters–those who consume half an avocado per day and eat a healthy diet—-have lower body weights and waist sizes. Avocado toast is a great choice, but there are many other ways you can enjoy them throughout the day.

Dark Chocolate

Yes, chocolate. Here’s why. A sustainable healthy weight loss diet is more likely than a quick and easy one. Research has shown that intense cravings for certain foods and food groups can result in binging after you have stayed away from them for a while. You may be able to stick to a weight-loss program by including foods that you initially considered forbidden. An ounce of dark chocolate with a 70% cacao content or more might be all you need to keep your weight under control. Its heart-healthy, as well as mood-boosting perks, will be of benefit to you.

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