Portion control is one of the first and most important steps in a weight loss journey. Consuming large portions puts you at a greater risk of gaining weight because it usually means you are eating more calories than your body requires. Having seamless, portion-controlled recipes on hand will help you prevent overeating. To help you get started, we’ve rounded up some of our best portion-controlled recipes for weight loss that don’t sacrifice flavor.
- Advertisement -
Why does portion control work? “[Knowing] what constitutes your portion in a recipe helps you recognize and accept that size so that when you’re done with your meal, you’re aware that you shouldn’t eat more,” explains Nutrition Twins®, Tammy Lakatos Shames, RD, CDN, CFTand Lyssie Lakatos, RD, CDN, CFTwho sits on our medical expert board. “Without preset portion control, in a moment of hunger, it’s easy to rely on high-calorie takeout or finish a bag of crisps or a box of cookies while deciding what to have for your meal.”
The goal here is to have readily available, portion-controlled recipes that you can easily prepare ahead of time or keep in your weight loss arsenal.
A portion-controlled recipe should contain enough fiber and protein to promote satiety. Additionally, The Nutrition Twins recommend incorporating at least one cup—or preferably two—of non-starchy vegetables into savory recipes to fill you up on nutrients and fiber while keeping the calorie count low.
As for protein, “You’re looking for at least about 20 grams per meal, which is usually about 3-5 ounces of skinless poultry breast or fish (1 cup); several eggs; 1 cup tofu; ¾ cup cottage cheese; or 1 cup beans or lentils , says The Nutrition Twins.
And don’t forget fat – not all of them are bad! “You can round out the meal with some fat – it works well as a condiment with a few teaspoons of olive oil, dressings, sauces, nuts or avocado,” The Nutrition Twins point out.
Now let’s dive into our best, most delicious portion-controlled recipes that are sure to become new staples in your household.
Cheesy Turkey Meatloaf Muffins recipe
Muffin tins aren’t just for traditional muffins, and this delicious recipe for Cheesy Turkey Mince Muffins proves just that. Meatloaf is a classic dinner staple for many, and our recipe puts a healthy, portion-controlled spin on it, choosing ground turkey as a lean protein source.
Get our recipe for Cheesy Turkey Meat Loaf Muffins.
Egg muffins with spinach and feta cheese
Get a healthy dose of protein with these savory, single-serve spinach and fatty egg muffins. We love a good muffin tin recipe, and this one does not disappoint. It calls for spinach, but feel free to add peppers and onions as well to increase your vegetable intake.
Get our recipe for Egg muffins with spinach and feta cheese.
Mason Jar Bean, Salmon and Kale Salad
This bean, salmon, grapefruit and kale salad is a refreshing option for lunch, seamlessly packaged in a portion-controlled mason jar. It’s a perfect meal recipe that you can easily take with you to work or on the go. Get ready for a tasty burst of citrus!
Get our Mason Jar Bean, Salmon and Kale Salad recipe.
Cinnamon-roasted sweet potato salad with wild rice
The beauty of portion-controlled recipes is that they eliminate the guesswork. Take, for example, this Cinnamon Roasted Sweet Potato Salad, which fits nicely in a mason jar. It’s a healthy meal in itself, complete with roasted sweet potatoes, shredded chicken, wild rice, carrots and raisins.
Get our recipe for Cinnamon Roasted Sweet Potato Salad with Wild Rice.
Healthy Cinnamon Roll Overnight Oats
Cinnamon roll overnight oats? Yes please! Overnight oats are a great make-ahead breakfast option for busy mornings. This delicious recipe is packed with nutrients and fiber, leaving you feeling full and satisfied.
Get our healthy overnight cinnamon roll recipe.
Peanut butter overnight oats
We can’t rave enough about overnight oats recipes—especially ones packed with creamy peanut butter! This recipe is so easy to pull together and just calls for rolled cut oats, peanut butter, chia seeds, maple syrup, milk and a mason jar with a lid.
Get our recipe for Peanut Butter Overnight Oats.
Cheesy Keto Pizza Cups
Satisfy your pizza cravings with these mini keto pizza bites bursting with flavor, no added sugar tomato sauce and cheese based dough. Whether you’re on the keto diet or just looking for weight loss recipe inspiration, these pizza cups are a keeper.
Get our recipe for Cheesy Keto Pizza Cups.
Dessert-worthy fruit and granola yogurt parfait
Successful and sustainable weight loss means treating yourself every now and then, and this fruit and granola yogurt parfait will feel like a real indulgence. A parfait is only 330 calories while offering a great dose of fresh fruit like strawberries and blueberries, along with light Greek yogurt and granola.
Get our recipe for Dessert-Worthy Fruit and Granola Yogurt Parfait.
Orange Creamsicle Chia Pudding
This recipe combines the mild flavor of chia seeds with citrus orange juice and zest to create a creamy breakfast or snack treat. Chia seeds can help you lose weight by keeping you full, as they are high in fiber and give you a nice little energy boost.
Get our recipe for Orange Creamsicle Chia Pudding.
High protein content muffins
Muffins are an easy grab-and-go breakfast and provide a foolproof way to practice portion control. Packed with protein powder, Greek yogurt, oats, blueberries, and cinnamon, this protein-rich muffin batter is sure to hit the spot on busy mornings.
Get our recipe for protein -rich muffins.
As many as 30 sweet potato banana muffins
Whether you’re on the Whole30 diet or not, these moist sweet potato banana muffins are a must-try. The comforting sweet potato and warm spices make these muffins especially craveable in the fall and winter months; but you can enjoy them at any time of the year!
Get our recipe for Whole30 Sweet Potato Banana Muffins.
Raspberry-Peach Swirled Smoothie
They say, “Breakfast is the most important meal of the day,” and this Raspberry Peach Swirled Smoothie ensures you’re fueled with nutrients to conquer the morning and beyond. Ingredients like frozen unsweetened raspberries, frozen peach slices, banana, ground ginger, and fat-free vanilla Greek yogurt are blended together for a refreshing treat. This recipe is 353 calories and gives 14 grams of protein and seven grams of fiber.
Get our Raspberry-Peach Swirled Smoothie recipe.
Berry Cauliflower Smoothie
This purple-tinted smoothie is almost too beautiful to eat. (The keyword here is “Almost!”) Once you mix this berry -cabbage smoothie, you will get stuck. Fun facts: Cauliflower not only offers additional nutrients, but it also makes this smoothie extra creamy.
Get our recipe for Berry Cauliflower Smoothie.
Sign up for our newsletter!
