10 simple meals that help you lose weight
Healthy weight loss doesn’t have to be complicated. Discover 10 simple meals that fill you up, nourish you and support your weight goals.
)
Nutrition
10 simple meals that help you lose weight
Healthy weight loss doesn’t have to be complicated. Discover 10 simple meals that fill you up, nourish you and support your weight goals.
)
Why simple meals work best for weight loss
Complex recipes with lots of ingredients often lead to giving up, whereas simple meals are easy to stick with. Research shows that people who cook simply eat fewer calories and enjoy their eating pattern more. At Wellis, we see every day that simplicity is the key to sustainable weight loss.
Important
Simple meals with few ingredients make it easier to keep an eye on portion sizes and track calorie intake. Plan your meals ahead to avoid impulsive choices.
The 10 simple meals at a glance
From a nourishing chicken breast with roasted vegetables to a quick Greek yoghurt bowl with berries — there are plenty of options that are ready fast and fill you up. The meals below have been put together based on satiety value, nutrients and ease of preparation. They fit within a daily calorie intake of 1400 to 1800 kcal, depending on your personal plan.
The 10 simple meals at a glance
| Meal | Preparation time | Calories (approx.) |
|---|---|---|
| Chicken breast with roasted vegetables | 25 min | 380 kcal |
| Greek yoghurt with berries and nuts | 5 min | 280 kcal |
| Wholegrain wrap with salmon and spinach | 10 min | 420 kcal |
| Lentil soup with wholegrain bread | 30 min | 350 kcal |
| Scrambled eggs with avocado on rye bread | 10 min | 310 kcal |
Tips for fitting these meals into your week successfully
Meal preparation, also known as meal prepping, is a proven strategy for making healthy choices easier. By pre-cutting vegetables and preparing protein sources on Sunday, you save valuable time during the week. Small adjustments to your routine can make a big difference to your long-term weight goals.
“You don’t have to eat perfectly — you just have to eat better than yesterday. Every healthy meal choice is a step in the right direction.”
Discover our programme
Ready to start losing weight?
Wellis offers tailored, medically supervised weight loss. Check whether you are eligible.
What to expect after four weeks of simple, healthy eating
After four weeks of regularly choosing nutritious, simple meals, most participants in the Wellis programme notice an improvement in their energy levels, sleep quality and weight. On average, participants who structure their meal pattern lose 0.5 to 1 kilogram per week in a responsible way. Building a consistent eating pattern lays the foundation for sustainable weight maintenance.
Key insights
- Choose protein-rich meals to stay full for longer and preserve muscle mass while losing weight.
- Add at least one portion of vegetables to every meal for fibre, vitamins and a low calorie content.
- Prepare meals in advance to avoid unhealthy impulse choices during busy moments.
- Drink enough water — thirst is often mistaken for hunger and can lead to unnecessary snacking.
Stay in the loop
Get weekly tips on healthy living and weight loss straight to your inbox.
Medical disclaimer. The information on this page is for informational purposes only and does not replace professional medical advice. Always consult a doctor or another qualified healthcare professional with any questions about your health.
Sources
- 1.Wadden, T.A., & Bray, G.A. (2019). Handbook of Obesity Treatment. Guilford Press.
- 2.Gezondheidsraad Nederland (2021). Richtlijnen Goede Voeding 2021. Den Haag: Gezondheidsraad.
- 3.Rolls, B.J. (2017). Dietary energy density: Applying behavioural science to weight management. Nutrition Bulletin, 42(3), 246–253.
Written by
Romy Meulmeester
Dietitian
Romy Meulmeester is a dietitian at Wellis.