Try These Three Meals to Jump-Start Fat Loss

If you want to lose fat, experts say it is critical to have a healthy diet (potentially four to five small meals per day rather than three large meals). And while there is no exact science, certain foods can help “jump-start” fat loss by boosting your body’s metabolism and improving digestion. Let’s explore!

Meal 1: Oatmeal With Berries

Hot oatmeal made with oat milk or almond milk has numerous health benefits, including keeping you full and providing a heaping serving of soluble fiber called beta-glucan, which is also known to regulate cholesterol levels. You can add berries for a bit of flavor without a lot of sugar.


  • ½ cup dry oats
  • ½ cup water, oat milk, or almond milk
  • Handful of berries

Instructions: Bring water or milk to a boil. Stir in the oats and reduce the heat. Simmer until cooked, around 20 minutes or so. Add berries on top.

Meal 2: Yogurt Bowl

Greek yogurt is full of protein and contains probiotics, which help boost your immune system. Adding honey (also known as antibacterial) feeds the good bacteria and increases its immune-boosting potential. Honey is also lower glycemic than other forms of sugar, meaning it will not spike your blood sugar as quickly as other sweeteners.


  • ½ cup plain nonfat Greek yogurt
  • 1 tsp honey

Instructions: Pour yogurt into a bowl. Add honey.

Meal 3: Salmon With Broccoli and Quinoa

Grilled salmon is one of the top foods containing omega-3 fatty acids; it is also low in saturated fat and has an anti-obesity effect. Broccoli offers vitamins A and C, calcium, iron, and magnesium and has been linked to reduced cholesterol. Quinoa contains one of the highest amounts of protein in any grain, keeping you fuller and satiated longer.


  • 3 to 4 ounces grilled salmon
  • 1 clove garlic, chopped
  • 1 cup broccoli florets
  • Juice of 1 lemon
  • ¾ cup cooked quinoa

Instructions: Heat oven to 425° F. Add the broccoli and garlic, along with salt and pepper, to a tray. Place the salmon in the broccoli and season with salt and pepper. Roast for about 20 minutes, or until the salmon is slightly pink in the center. The broccoli should be crisp but soft. Cook the quinoa according to the package. Serve with the juice of the lemon over a bed of broccoli and quinoa.

Like any other topics that involve improving your health or weight loss, we recommend speaking to your doctor, who can provide you with detailed diet and exercise plans that best fit your needs.

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