An Easy and Healthy Diet You Can Live with and Lose Weight

An Easy and Healthy Diet You Can Live with and Lose Weight


Diets are notorious for being difficult to stick to. This usually has more to do with being forced to eat boring food lacking in taste and not being able to eat enough, resulting in constantly feeling hungry, and less to do with not having enough willpower to follow through with the diet.


Besides not losing the weight you want, these issues mainly lower our self-esteem and make us feel like failures. This overpowering shot to our self-esteem makes us feel worse about ourselves, makes us feel like failures and we then give up on diets, or even healthy eating altogether.


Here is a 1,350-calorie-a-day diet that features foods wonderful at curbing your hunger and that constantly hungry feeling so you can succeed in losing the weight you want, feel good about yourself and feel like a success at doing it.


Researchers all over the world say what really works in dieting is not only cutting your calories, but satisfying your hunger with the right kinds of food. In fact, it’s been proven that people who are on a low fat diet lose 23% more weight when they are allowed to fill up on all the fruit and vegetables they want are much more successful then people who are on a strict, traditional diet alone.


Breakfast (400 Calories)


Breakfast Smoothie.jpeg


Great Tasting and Healthy Breakfast Smoothie

For breakfast, try a smoothie that consists of filling your blender with:

1 ½ cups of 1% low-fat milk

1 Chopped banana

1 Cup of baby spinach

2 Tablespoons of old-fashioned rolled oats

1 Tablespoon ground flaxseeds

1 Teaspoon of honey


Blend all of the ingredients until smooth and enjoy this “out of this world” breakfast smoothie. This is also the ideal breakfast for the person on-the-go to drink while on the drive to work.




BLT Egg Sandwich

Coat your skillet with cooking spray and cook:

1 Whole egg

2 Slices of turkey bacon

When cooked, place this on a whole-grain English Muffin, add 2 Romaine lettuce leaves and 2 slices of tomato and serve with an orange.




Smoked Salmon on Rye with an Apple

Spread 2 tablespoons of 1/3-less-fat cream cheese on 2 pieces of rye bread. Top the sandwich with 1 ounce of smoked salmon, 2 tablespoons chopped fresh chives and serve with an apple.


Lunch and Dinner (Choose Two Daily; 400 Calories each)




Soup and a Whole-Grain Roll

Heat 1 ½ cups of canned reduced-sodium butternut squash or lentil soup. Combine 1 tablespoon balsamic vinegar and 1 teaspoon olive oil. Dip 1 whole-grain roll in the vinaigrette and serve with the soup.




Smoked Salmon Sushi

Wrap 3 nori (seaweed) sheets, each with 3 tablespoons cooked brown rice, 2 tablespoons cooked brown rice, 2 tablespoons shredded cucumber, 2 tablespoons shredded carrots, 1 tablespoon diced peeled avocado, and ½ ounce smoked salmon. Drizzle this with low-sodium soy sauce then serve.


Chicken Salad.jpeg


Chicken Cobb Salad

Toss 2 cups salad greens, ½ cup shredded carrots, ¼ chopped, peeled avocado, 1 sliced hard-boiled egg, 2 ounces baked or skinless rotisserie chicken, and 2 tablespoons balsamic vinaigrette.


Grilled Tofu Sandwich.jpeg


Thai Tofu Sandwich

In a skillet that’s coated with cooking spray, heat 1 (4-ounce) piece of tofu until golden brown, which is about 4 minutes on each side. Brush with ½ teaspoon Sriracha (Thai chili-garlic) sauce.


Place the tofu, ¼ sliced peeled avocado, and ¼ cup each of cucumber slices, shredded carrots and fresh cilantro on a whole-grain roll. Serve sandwich.


Steak Salad Wrap.jpeg


Steak Lettuce Wraps with Seasoned Home Fries

Preheat your oven to 400°. Slice 1 small potato into home fry shapes, toss with 1 teaspoon olive oil and 1 teaspoon chili powder. Roast on a baking sheet until golden brown, which is around 30 minutes, then grill.


Take 1 (3-ounce) sirloin steak until you desired degree of cooking, slice it into thin strips. Next fill 6 Romaine lettuce leaves with steak. Top with ½ cup thinly sliced red bell pepper; drizzle with 1 tablespoon balsamic vinaigrette.


Sweet Potatoe Taco.jpeg


 Sweet Potato and Black Bean Tacos

Chop 1 small sweet potato into 1/2 – inch cubes. In a skillet coated with 1 teaspoon olive oil, sauté cubes, 1 minced garlic clove, and ¼ teaspoon cumin for 15 minutes. Add ½ cup canned black beans, rinsed and drained, then cook for 5 more minutes.


Fill 3 warm corn tortillas with the bean-and-potato mixture, 1 tablespoon salsa, and 1 tablespoon chopped fresh cilantro.


The important things to remember about a successful diet is that you need to eat sensible dishes and watch your calorie intake.


However, you must eat meals that leave you full and satisfied, otherwise your diet becomes much more difficult to maintain and loose the weight you want to.


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