Building your own plan for weight loss may help you be more successful than following a generic diet. In building a strategy to meet your needs, think about changes you are willing to make that feel maintainable. Sure, anyone can cut something out of the diet for a week or two, but making changes that can last months, or longer, may allow you to be more successful. Additionally, a weight loss plan should include some activity. Consider your starting point of activity and determine a reasonable increase that feels maintainable, works within limitations you may have, and includes exercise that you look forward to.

Lastly, evaluate your diet and determine areas for improvement. For some, this may be increasing certain foods, like fruits and veggies, and for others avoiding particular items may create more momentum. If you are considering improving your diet for weight loss, here are 10 specific grocery store foods you should avoid to lose weight in 2024.

Cabot Triple Cream Vanilla Bean Greek Yogurt

This yogurt option and others that are loaded with added sugar aren't helpful for weight loss. While this yogurt does provide 11 grams of protein per serving, it also contains 21 grams of added sugar. This type of sugar provides little nutritional value, and may actually encourage weight gain. Look for lower and no-sugar yogurt options that are also high in protein for weight loss-friendly snacks and meal components.

RELATED: 9 Highest-Protein Yogurts on Grocery Store Shelves

Jimmy Dean Sausage Croissant Breakfast Sandwich

While this frozen breakfast option is convenient and provides 13 grams of protein and 2 grams of fiber, it also comes along with a whopping 26 grams of fat. Fat is an essential nutrient and has a higher satiety value than carbs, but the amount of fat it provides given the total calorie amount is excessive. You would be better off making your own breakfast sandwich at home with a whole grain English muffin that provides more fiber and choosing proteins like egg, cheese, and ham that are much lower in fat. Add a fruit on the side for a balanced meal that serves your weight loss goals.

Cap'n Crunch

A bowl of cereal and milk may make for a quick and easy breakfast option (and one the whole family enjoys), but the sugar content of many cereals can seriously slow weight loss progress. The original Cap'n Crunch cereal packs 16 grams of added sugar in just one cup of cereal and provides no fiber. It also contains only 2 grams of protein and is made with food dyes and colorings, and questionable preservatives. While cereal can be part of a weight loss diet, choose a low-sugar option and pair it with a protein source. For example, serve your high-fiber, low-sugar cereal over plain Greek yogurt for a healthy parfait.

RELATED: 9 Best Healthy Cereals on Grocery Shelves, According to Dietitians

Coca-Cola

It is likely no surprise to see soda on this list, and Coke isn't the only one you should avoid when trying to lose weight. Most traditional sodas have a similar nutrient profile, providing over 50 grams of sugar per 20 oz bottle (but in the case of regular Coke, make that 65 grams!). With many people enjoying multiple servings of soda per day, the grams of sugar climb quickly. If you love carbonated drinks and enjoy the sweetness they provide, look for diet options and those made with stevia, a healthier zero-calorie sweetener. Also, consider skipping sweetened soda and instead try flavored carbonated water that provides no added sugar and contains zero sugar substitutes.

Starbucks Frappuccino Mocha Coffee Drink

Soda isn't the only sugary drink; bottled and prepared coffees can pack a surprising amount of added sugar. This Starbucks option contains 47 grams of added sugar, more than many people should have in an entire day! Coffee drinks that contain dairy milk do provide protein, giving them an advantage over soda, but you are better off sticking with plain ol' joe. Black coffee provides few calories, and adding a splash of milk won't move the needle much either. A teaspoon of sugar provides only 4 grams of sugar, making it much more beneficial for weight loss goals.

RELATED: Every Starbucks Coffee Drink—Ranked by Sugar Content

Wonder Classic White Bread

Bread can absolutely be part of a weight loss diet, but old-school white bread isn't helping you to your goals. While this product is relatively low in calories per slice, it provides added sugar, and minimal fiber and protein. This means it is not as filling as other bread options, and could leave you hungry shortly after your meal. Instead of white bread, go with a whole-grain option. A variety that provides at least 3 grams of fiber per slice (here, it's 1.5 grams per slice), a few grams of protein, and no added sugar is more likely to be satiating and keep you satisfied after your breakfast toast or lunch sandwich.

Skittles

A well-known candy around the world, this sweet treat is a concentrated source of empty calories. With 45 grams of added sugar per serving, and no fiber or protein, there isn't much nutritional value here. Sure, a small portion of candy or other sweets here and there can fit into a weight loss diet, but there are more nutritious options. For example, dark chocolate-covered nuts, a square of dark chocolate, and homemade banana "nice cream" are foods that satisfy a sweet tooth with less added sugar and more nutritional value.

RELATED: What Eating Too Much Sugar Does to Your Body

NutriGrain Breakfast Bar

If this is what you are reaching for breakfast or a morning snack, you're slowing your weight loss progress. Not because it is a high-calorie food, but because its breakdown of calories doesn't make it especially filling. Eating foods that are largely made of empty calories, like this NutriGrain bar, means you are more likely to feel hungry soon after, potentially leading to overeating throughout the day. Not to mention, the added sugar content could make weight gain more likely. If bars are an easy meal and snack option for you, look for one with at least 8 grams of protein, 3 grams of fiber, and fewer than 5 grams of added sugar. The less sugar, the better!

Welch's Fruit Snacks

A common snack in many packed lunches, these fruit snacks won't benefit your weight loss goals. Similar to many of the other items on this list, nearly all of its calories come from added sugar. At only 90 calories a serving, you may think of this as a weight loss-friendly food, but there are countless other snacks under 100 calories that will aid your progress. For example, a single serving of fresh fruit is around the same number of calories and provides a few grams of fiber as well. Additionally, you can get 100-calorie packs of nuts or enjoy a string cheese for a similar number of calories and a better nutrient profile.

RELATED: 8 Best Trader Joe's Snacks for Weight Loss That Are 100 Calories or Less

Bolthouse Farms Strawberry Parfait Smoothie

Bottled smoothies and juices have gained popularity in recent years. While these drinks can be a way to incorporate produce into your day, watch out for options that are loaded with added sugar. This bottled smoothie, for example, contains 28 grams of added sugar. It also provides 11 grams of fiber and 11 grams of protein, which is a plus, but you are better off making your own smoothie without any added sugar. A combination of frozen fruit, plain Greek yogurt, water, and chia seeds in a blender at home makes for a much healthier smoothie that is more likely to support your weight loss goals.

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The number of calories you burn in a day ties in directly with your weight. For those wanting to boost their metabolism, the desired increased calorie burn may aid in weight loss and spur progress toward a weight or wellness goal. While eating habits can have a major influence, don't underestimate the impact of exercise. Not only does intentional exercise, like strength and cardio workouts, increase your metabolism, but the movement you do throughout your day can increase calorie burn significantly as well. To increase your calorie burn with activity, try to get up and move every hour during the day, take the stairs instead of an elevator, park near the back of a parking lot to take more steps getting to the store, and take a brief walk after dinner.

More daily movement and purposeful exercise will no doubt improve your metabolism. To make even more of a positive impact on your calorie burn, incorporate these 10 best eating habits to help boost your metabolism.

Eat protein at each meal and snack

Protein is the nutrient with the highest thermic effect. This means you burn more calories digesting protein than you do carbs and fat. Eating a rich source of protein at each meal and snack can increase the number of calories you burn at rest, giving your metabolism a significant boost. Eggs at breakfast, Greek yogurt for a snack, deli turkey for lunch, edamame in the afternoon, and salmon at dinner are examples of how to incorporate protein throughout your day.

RELATED: 20 Best High-Protein, Low-Calorie Foods

Don't go too long without eating

Skipping meals or snacks can lead to a slower metabolism over time. If you go too long without eating, too frequently, your body may slow its calorie burn to preserve stored energy. To avoid this, try to eat every three hours throughout the day. Depending on your daily schedule and the hours you are awake, this will likely include three meals and one to two snacks. Incorporating a variety of good quality foods throughout your day can 'stoke the furnace' that is your metabolism, encouraging it to operate at a higher level and increase calorie burn.

Avoid eating too late

If you are a late-night snacker or enjoy a big bowl of ice cream before bed, you could be doing a disservice to your metabolism. Not only could eating too close to bed be bad for your metabolism and waistline, but it could also cause digestive issues. One of the most common causes of reflux is lying down too soon after a meal, leading to uncomfortable heartburn symptoms. To support your metabolism and reduce the chance of reflux, allow at least two hours between your last food of the night and going to bed.

RELATED: 10 Best Late-Night Snacks for Weight Loss

Eat more spicy foods

Capsaicin is a compound found in peppers that is responsible for the burning sensation you may experience after eating these spicy foods. While many may include chili peppers in their dishes for flavor and spice, doing so may also boost your metabolism. Although the metabolic boost is short-lived after eating spicy foods, it can still have a positive impact on your calorie burn. Incorporate chili peppers into your dishes, or top your favorite meals with hot sauce for a flavorful way to boost your metabolism.

Sip on coffee and green tea

Caffeine, which is naturally found in coffee and green tea, can increase your metabolic rate. This is one reason you may see caffeine in supplements that are designed for fat loss. While these products can contain a dangerous amount of caffeine, the natural amounts in these drinks are safe for most. A cup of black coffee or freshly brewed green tea can boost your hydration, too. Just avoid adding sugar to your drink as it could have a negative impact on your metabolic goals.

RELATED: What Happens To Your Body When You Drink Green Tea

Avoid low calorie diets

There is no shortage of diets designed for weight loss. While some diets focus on the types of foods you should eat, others put more emphasis on the amount of food you are eating. The diets that encourage a very low-calorie intake may actually slow your metabolism if followed for too long. Eating too few calories relative to what you burn in a day could cause your body to conserve energy, similar to eating too infrequently. Everyone's calorie needs are different, so check with a professional on what an appropriate intake is for your goals and lifestyle.

Eat more fiber

Fiber is a nutrient that is naturally found in plant-based foods. Nuts, seeds, produce, whole grains and legumes are examples of foods with impressive fiber content. This nutrient can aid in digestive regularity and improve satiety. In addition to these positive attributes, fiber can also limit blood sugar spikes, benefiting your metabolism. When eating carb-based foods, like bread, cereal, and crackers, choose options that have several grams of fiber per serving. This will reduce the negative impact sugar can have on your blood sugar, keeping your levels more stable.

RELATED: The #1 Best High-Fiber Food to Eat for Weight Loss, According to Dietitians

Eat more whole foods

Foods that are minimally processed are more likely to include more essential nutrients than highly processed options. Lean proteins, whole grains, produce, nuts, and seeds are examples of foods that are usually in their 'whole state' and have undergone little to no processing. These foods are less likely to have added sugar and artificial ingredients that could impact your metabolism, and more likely to contain fiber that can have a positive impact on how your body uses the food you eat.

Cut back on alcohol

Alcohol is an empty source of calories and often comes along with added sugar, another source of non-nutritious calories. Drinking too much alcohol too regularly can have a negative impact on your metabolism in a few ways. First, it can impact your sleep quality, which can damage your metabolic rate. Alcohol can also increase the likelihood of dehydration and affect the functioning of essential organs, like the liver, all of which can harm your metabolic rate, and worse. To avoid these outcomes, enjoy alcohol infrequently, avoid drinks that also contain added sugar, and women should have no more than one drink in a day while men can have up to two.

RELATED: 9 Best Low-Calorie Alcoholic Drinks

Eat more salads

Not only will eating more salads increase your consumption of whole food ingredients, but certain types of lettuce may actually improve your metabolism for a short period after eating. Romaine lettuce, in particular, appears to improve metabolic response after eating. Although you may not enjoy a salad at every meal, several salads per week over a long period of time can have a significant impact on your metabolism and overall wellness. To further support your metabolism, incorporate other veggies into your salad, top with a lean source of protein, and use a salad dressing with a little heat to incorporate capsaicin into your meal.

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By practicing reasonable portions and pairing your fruit with a source of fat and protein, you can create a well-rounded, nutritious diet that's ideal for losing weight. Keep reading to learn all about the #1 best fruit to eat for weight loss, along with how it's a beneficial addition to your diet. And when you're finished, be sure to check out 10 Best Breakfast Foods for Losing Weight & Gaining Muscle.

How can fruit help you lose weight?

All fruit contains fiber, a nutrient that can slow the release of sugar into your bloodstream. This characteristic allows for more stable blood sugar levels, which can improve weight loss. Not to mention, you may notice more stable energy as a result, too. Fiber also has a high satiety value, meaning it allows you to feel fuller after a meal. This feeling of fullness following meals and snacks can keep you from overeating throughout the day, aiding in your weight loss goals.

Certain types of fiber serve as a food source for the healthy bacteria in your gut, called probiotics. Some research indicates probiotics improve the integrity of the gut and may be able to reduce the likelihood of obesity. Lastly, fruit is relatively low in calories compared to other food groups, allowing it to add volume and nutrients to your diet without costing you many calories. For all of these reasons, fruit can help you lose weight and should be considered an important component of a weight-loss diet.

RELATED: 10 Best Frozen Foods To Buy at Whole Foods for Weight Loss

What is the best fruit to eat for weight loss?

The best fruit to eat for weight loss is pomegranate. Eating the seeds is where you'll get the most benefit, as all nutrients remain intact. However, pomegranate juice is a source of many important nutrients, too. Not only is the lightly sweet and sometimes tart fruit an enjoyable flavor, but the texture makes it unique compared to most other fruits. Here's why you should be eating more pomegranate seeds if you are trying to lose weight.

1. It's packed with fiber

Just one cup of pomegranate seeds contains 6 grams of filling fiber. While all fruits will provide fiber, the amount of fiber you get per serving of pomegranate ranks amongst the highest of all fruits. Eating a high-fiber diet can improve satiety, reduce overeating, and improve gut health, all factors that can promote weight loss.

RELATED: 10 Essential Grocery Store Buys for Weight Loss

2. It comes with a low-calorie count

Although pomegranate is not the lowest-calorie fruit, it only provides about 120 calories per cup of arils. This is a hearty portion of fruit that can serve as the base of a filling snack or add volume to a meal. Including high-volume, low-calorie foods in your meal plan is great for weight loss as they can improve your satiety and allow you to maintain a calorie deficit more comfortably.

RELATED: 10 Common Nighttime Habits That Can Make You Gain Weight

3. It promotes fat loss

Pomegranate is most known for its antioxidant properties, but research suggests it may have a positive impact on fat reduction, too. While much of the available research focuses on pomegranate extract, a concentrated source of the fruit, there appears to be fat loss benefits from consuming the whole fruit as well. While more research needs to be conducted to understand the fat loss mechanisms of pomegranate, data seems promising enough to encourage daily consumption of pomegranate and its extracts.

RELATED: A 69-Year-Old Trainer Shares the 7 Fitness Habits That Keep Her Looking 25

How you can implement this fruit into your weight loss regimen?

The flavor and texture of pomegranate may be unique compared to other fruits, but that doesn't keep it from being a versatile food. Pomegranate arils make for a great snack and meal addition. Enjoy them on their own if you want something light before a workout, or pair them with nuts or cheese to create a more nutritionally balanced snack. You can also add pomegranate seeds to your salad for a touch of sweetness, incorporate them into a fruit salad, use them in place of berries in your yogurt and oatmeal, or sprinkle them over your avocado toast. Pomegranate arils can be tossed in with cooked grains, like quinoa, sprinkled over grilled meat, and incorporated into your favorite baked goods. The possibilities are endless.

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Frozen foods can make mealtime more convenient and also contribute to snacks and desserts. When making healthy frozen food choices, look over the nutrition facts. Items with protein and fiber are going to be more filling than items missing these crucial nutrients, and foods with more than a few grams of added sugar should be skipped altogether. Sugar is a source of empty calories that can slow your weight loss goals and can be found in both sweet and savory foods.

While you prepare for your next Sam's Club haul, bring this list to help guide your frozen food selections. In addition to these items, make sure your cart is loaded with fresh produce and lean sources of protein to further enhance your weight loss goals. Here are the 10 best Sam's Club frozen foods for weight loss. Read on to learn more, and when you're done updating your shopping list, be sure to check out 10 Best Frozen Foods To Buy at Whole Foods for Weight Loss.

Member's Mark Garlic Herb Seasoned Chicken Breast

Chicken is a source of protein that provides little fat. This allows it to be relatively low in calories compared to other animal meat. This fully cooked Member's Mark Garlic Herb Seasoned Chicken Breast comes seasoned with garlic herb flavoring and can quickly be heated in the oven, microwave, or air fryer for an easy meal. For 130 calories, you'll get 24 grams of filling protein. Pair your chicken with a whole grain food and veggies for a well-balanced weight-loss meal.

RELATED: 10 Essential Grocery Store Buys for Weight Loss

Member's Mark Broccoli Normandy

Speaking of vegetables, this Member's Mark Broccoli Normandy mix makes it incredibly easy to load up on veggies at dinner. A combination of broccoli, cauliflower, and carrots make up this mixture that packs 2 grams of fiber and 2 grams of protein in just 30 calories per serving. This means you can have up to three servings of veggies for fewer than 100 calories! Pairing these veggies with a protein makes for a satiating meal loaded with fiber and protein. Simply heat the mix in the microwave or on the stovetop, and toss it with your favorite seasonings.

Member's Mark Organic Acai Smoothie Bowls

Smoothies are a great way to pack produce into any meal or snack, but having all of the necessary ingredients on hand can be daunting. These ready-to-eat Member's Mark Organic Acai Smoothie Bowls are made with blueberries, strawberries, and bananas, and come with grain-free granola for a crunchy topping. Including the granola, they contain an impressive 11 grams of fiber! They only provide 5 grams of protein, so mix in your favorite protein powder or a few dollops of plain non-fat Greek yogurt for a protein boost.

RELATED: 9 Lazy Ways to Lose Weight All Month Long

Eggland's Best Three Cheese Cage Free Omelet

If you are looking for an easy source of protein at your breakfast, look no further, This Eggland's Best Three Cheese Cage Free Omelet provides a whopping 15 grams of protein for 220 calories. Enjoy with a side of fresh fruit to bring fiber into your meal, or enjoy your omelet served in corn tortillas with avocado and tomato slices for a savory breakfast. All they need is a quick spin in the microwave before you enjoy them however you'd like!

Jimmy Dean Fully Cooked Turkey Sausage

Another quick breakfast protein option, this Jimmy Dean Fully Cooked Turkey Sausage comes fully cooked and only needs to be heated before enjoying. Serve it between a whole grain English muffin for an on-the-go breakfast sandwich, or use it as a side dish to your eggs and fruit at home. Per serving (two patties), you'll get 13 grams of protein for only 130 calories. This versatile food could even be crumbled over a homemade pizza for a lower-fat alternative to traditional sausage.

RELATED: 10 Best Breakfast Foods for Losing Weight & Gaining Muscle

Member's Mark Natural Triple Berry Blend

Whether you intend to use this Member's Mark Natural Triple Berry Blend as your smoothie base or incorporate it into a bowl of warm oats, this mix can add fiber and valuable nutrients to your day. A ¾-cup serving of this fruit blend provides a whopping 7 grams of fiber with no added sugar. Use the bag suggestion for a smoothie recipe, defrost, and enjoy at room temperature, or add the frozen fruit directly to warm oats for a nutritious breakfast.

Healthy Choice Fudge Bars

Desserts can be enjoyed when you're trying to lose weight, but some options are more helpful than others. These Healthy Choice Fudge Bars are only 90 calories per serving and contain zero grams of added sugar. Even better, they contain 4 grams of protein and 2 grams of fiber, nutrients that tend to be scarce in desserts. This is a great way to satisfy a sweet tooth while still keeping your health goals in mind.

RELATED: 8 Best Trader Joe's Snacks for Weight Loss That Are 100 Calories or Less

Don Miguel Chicken and Two-Cheese Mini Tacos

Traditional tacos may not be the best selection for a weight-loss diet, but these Don Miguel Chicken and Two-Cheese Mini Tacos make portion control much easier. A serving of four tacos contains only 150 calories, which means you can have eight tacos for just 300 calories! This same serving will also provide 18 grams of protein and 4 grams of fiber, creating a well-balanced meal. Pair your tacos with steamed veggies on the side to boost your fiber intake, and dip the tacos into mashed avocado for healthy fats since they only provide a couple of grams.

Just Bare Lightly Breaded Chicken Strips

Protein is essential at meals, and it can also be the meal component that requires the most prep time. These Just Bare Lightly Breaded Chicken Strips can be heated in the air fryer for easy incorporation and provide an impressive 17 grams of protein per serving. The two-piece serving is only 170 calories, leaving you room to enjoy additional chicken with healthy sides for a full meal. Avoid dips to limit empty calories at your meal, and instead, use mustard if you are looking for a flavor boost.

Beyond Meat Plant-Based Burger Patties

Another excellent protein source for your meal, these Beyond Meat Plant-Based Burger Patties pack 20 grams per patty. While you won't find fiber in a traditional meat patty, this veggie option provides 2 grams of the important nutrient. Enjoy a patty over a bed of lettuce for a low-carb meal, serve it with a whole grain bun for a traditional take on a burger, or wrap it in lettuce leaves and top with avocado for a higher fiber option.

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Each dinner should contain protein, veggies, healthy fats, and fibrous carbs. There are endless ways to combine these nutrients into a meal, so you can add tons of variety to your dinners. Next, you'll want to practice portion control. To encourage weight loss, fill half of your plate with veggies, one-quarter of your plate with protein, and the other quarter with carbs. Your healthy fat can be used to prepare veggies, like using salad dressing or olive oil, or it can top your protein. Sliced avocado and pesto can add tons of flavor to your protein with minimal effort.

With these tips in mind, you'll be well on your way to meeting your weight loss goals. If you need more specific ideas to prepare healthy, calorie-conscious dinners, we have five simple recipes to get you started. Here are the best weight-loss dinners that are 500 calories or less. Read on to learn all about these tasty picks, and when you're done updating your shopping list, check out the 10 Best Frozen Foods To Buy at Whole Foods for Weight Loss.

Shrimp Tacos

489 calories, 23 g fat (6 g saturated fat), 1173 mg sodium, 45 g carbs (12 g fiber, 5 g sugar), 26 g protein

Tacos may not automatically come to mind when thinking of weight loss meals, but they can be made in a way that serves your goals. Shrimp is a lean protein and helps this meal provide nearly 30 grams of this filling nutrient. Pack your shrimp in whole-wheat tortillas that are loaded with fiber for a well-rounded meal. Add diced tomato and chopped spinach for additional veggies and nutrients, and consider tossing your shrimp with low-sodium taco seasoning for additional flavor.

INGREDIENTS:

½ Tbsp olive oil (63 calories)
3 oz shrimp, deveined (72 calories)
¼ cup salsa (19 calories)
2 Whole wheat tortillas (about 41 g a piece) (254 calories)
1/4 avocado, sliced (81 calories)

HOW TO MAKE IT:

Heat your oil in a pan over medium-high heat. Add your shrimp, and cook thoroughly. Toss the cooked shrimp in salsa, and serve the mixture in tortillas topped with avocado.

RELATED: 10 Essential Grocery Store Buys for Weight Loss

Baked Eggs in Tomato Sauce

460 calories, 25 g fat (4 g saturated fat), 421 mg sodium, 59 g carbs (12 g fiber, 30 g sugar), 25 g protein

Eggs are a great source of protein and take less time to cook than meat. This vegetarian dish has a great balance of nutrients and is loaded with flavor. Choose a low-sodium, no-added-sugar sauce to keep this dish healthy, and add additional spinach for a nutrient boost. Top with salt and pepper for a little extra flavor, and enjoy this warm, low-prep dish!

INGREDIENTS:

½ Tbsp olive oil (63 calories)
2 cups spinach leaves, raw (14 calories)
8 oz marinara sauce (131 calories)
2 eggs, large (143 calories)
1 slice whole grain bread (109 calories)

HOW TO MAKE IT:

Heat your oil in a pan over medium-high heat. Add in the spinach, and allow it to wilt. Add the marinara sauce, and bring to a simmer. Make two wells in the sauce, and crack one egg into each well. Transfer the pan to a 350F oven, and bake until the eggs are soft—about 15 to 20 minutes. Serve eggs and marinara over toasted bread.

RELATED: A 69-Year-Old Trainer Shares the 7 Fitness Habits That Keep Her Looking 25

Gnocchi with Pesto and Chicken

443 calories, 26 g fat (8 g saturated fat), 1134 mg sodium, 35 g carbs (3 g fiber, 2 g sugar), 30 g protein

This dish packs an impressive 30 grams of protein and takes only a few minutes to prepare. Although it is lower in fiber than other dishes on this list, you can boost this nutrient by comparing gnocchi brands and choosing the options with the most fiber. Some options are made with cauliflower and will pack more fiber than traditional gnocchi. Additionally, you can increase your portion of kale, and top your dish with halved cherry tomatoes for even more fiber.

INGREDIENTS:

1 cup kale, raw, chopped (9 calories)
1 cup potato gnocchi (254 calories)
1 Tbsp pesto (58 calories)
3 oz of rotisserie chicken breast, meat only, shredded (122 calories)

HOW TO MAKE IT:

Spray a pan with cooking spray, and heat over medium-high heat. Add the kale, and sauté until soft. Meanwhile, cook your gnocchi per the box instructions. Once your gnocchi are ready, add it to the pan with the kale, and toss with pesto and chicken. Heat thoroughly and serve.

RELATED: 10 Common Nighttime Habits That Can Make You Gain Weight

BBQ Chicken Sweet Potato

476 calories, 17 g fat (0 g saturated fat), 915 mg sodium, 47 g carbs (7 g fiber, 20 g sugar), 29 g protein

It doesn't get much simpler than a four-ingredient meal. Even better, this dish packs plenty of fiber and protein to create a hearty dish that will no doubt be satisfying. Boost nutrients in this meal by adding steamed broccoli to your potato or serving on the side. Make sure to pick up no-added-sugar BBQ sauce to limit empty calories in your dish.

INGREDIENTS:

1 sweet potato, medium (135 calories)
3 oz of rotisserie chicken breast, meat only, shredded (122 calories)
2 Tbsp BBQ sauce, low sugar (58 calories)
1/2 avocado, sliced (161 calories)

HOW TO MAKE IT:

Bake your sweet potato in a 425F oven until tender, about 45 minutes. Meanwhile, combine your shredded chicken and BBQ sauce in a pan, and heat. Once your potato is ready, slice it open lengthwise and load in your chicken mixture. Top with avocado.

RELATED: 5 Best Morning Workouts To Speed Up Weight Loss

Ground Turkey and White Bean Soup

460 calories, 15 g fat (3 g saturated fat), 1862 mg sodium, 43 g carbs (8 g fiber, 4 g sugar), 33 g protein

Soup is a comforting food that can pack tons of nutrients into one convenient dish. Ground turkey incorporates plenty of protein into this meal, and the beans add a boost of this important nutrient, plus fiber. Although this meal is higher in sodium than others on this list, this can be remedied by choosing a low-sodium broth and beans. Double or triple the recipe to have plenty of leftover servings for easy dinner meals.

INGREDIENTS:

½ Tbsp olive oil (63 calories)
4 oz lean ground turkey (167 calories)
1 leek, white & light green parts, thinly sliced into rounds (54 calories)
16 oz vegetable broth (26 calories)
½ cup white beans, canned, drained (150 calories)

HOW TO MAKE IT:

Heat your oil in a Dutch oven over medium-high heat. Add the ground turkey, and cook thoroughly. Add in the sliced leeks, and cook until they soften. Pour in the broth, and bring to a boil. Add in the beans, and simmer for five minutes. Serve warm.

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When navigating the Carl's Jr. menu, there are stand-outs for best and worst items when it comes to nutrition. Unfortunately, even those that make the best category should still only be enjoyed occasionally. While they are the healthiest options in their category at Carl's Jr., some still have a nutritional profile that leaves much to be desired. For weight and health management, you are better off eating from home more often than relying on fast food for frequent meals.

When you do swing through Carl's Jr., use this list to help you make more informed menu selections. When in doubt, limit fried items, skip sauces that can add empty calories, and avoid sugary drinks that add significant calories and added sugar to your meal.

Read on for the 18 best and worst menu items at Carl's Jr. Then, for more healthy eating tips for when you visit your favorite fast-food chains, check out the 20 Best & Worst Menu Items at Sonic.

Breakfast

Best: Bacon Egg & Cheese Biscuit

Although biscuits are generally higher in fat and saturated fat than regular bread, this sandwich still makes our best list. This is because, at 520 calories, it is one of the lower-calorie options on the Carl's Jr. menu.

The Bacon Egg & Cheese Biscuit is also much lower in fat than many other breakfast options while still providing 19 grams of protein. Make this an even healthier breakfast by eating the sandwich open-faced and adding a serving of fruit from home.

RELATED: The 10 Best & Worst Menu Items at Popeyes

Best: Grilled Cheese Breakfast Sandwich

Another breakfast sandwich with a reasonable nutrition profile, this Grilled Cheese Breakfast Sandwich with Ham and Egg comes in at 490 calories. At 24 grams of fat, it is one of the lower-fat breakfast options and provides two grams of fiber.

Unfortunately, you won't find much fiber on the breakfast menu, so adding your own fruit from home is a good way to boost this important nutrient in your meal. Skip a slice or two of cheese on this sandwich to significantly lower calories and fat grams, making for a healthier option.

Carl's Jr. offers a Sausage and Egg version of their Grilled Cheese Breakfast Sandwich (which you see pictured because the website doesn't have a picture of their Ham and Egg version), but the sausage option is a bit more calorie and fat-dense than the ham.

Worst: The Breakfast Burger

The Breakfast Burger combines a beef patty with egg, bacon, and hash rounds, all served on a bun. This makes it the second-highest calorie option on the breakfast menu while providing a whopping 41 grams of fat.

The only thing this sandwich has going for it is four grams of fiber, although the 13 grams of sugar and high sodium count distract from its positive attribute. If this option sounds too good to pass up, at least skip the hash rounds and bacon to lower the fat and saturated fat, and keep it as only an occasional breakfast option.

Worst: The Monster Biscuit

At 830 calories, this is the highest calorie and fat option on this list. The 56 grams of fat it provides is enough to satisfy some people's needs for the entire day. Not to mention, nearly half of its fat comes from saturated fat.

This sandwich also contains over 2400 milligrams of sodium, more than is required in a full day, and zero grams of fiber. You are better off skipping this option and going with the Bacon Egg & Cheese biscuit instead.

RELATED: 13 Best & Worst Fast-Food Breakfast Sandwiches

Burgers

Best: Big Hamburger

A simple beef patty with condiments and vegetables allows this hamburger to make the best list. At just under 500 calories, it provides a reasonable amount of energy for a meal while containing 25 grams of protein and 3 grams of fiber. This profile allows it to be filling while keeping you within your calorie budget.

Best: California Classic Double Cheeseburger

A double cheeseburger wouldn't typically make a "best" list, but this one manages to stay under 600 calories and provides the second-lowest sugar count. Go without one of the patties to lower the calorie and fat count, and consider going light on the classic sauce that is a source of empty calories.

RELATED: 10 Best & Worst Menu Items at Shake Shack

Worst: Double Guacamole Bacon Burger

It's no surprise that calories, fat, and saturated fat climb when you add bacon to a meal. This burger is no exception and comes in at 1,340 calories with a staggering 93 grams of fat. Although some of this fat is a healthy source from the avocado, 93 grams is more than most people need in an entire day, let alone one meal.

Drop to one patty and skip the cheese to make this a healthier option, although it will likely still have a hefty calorie number.

Worst: Double Western Bacon Cheeseburger

Another bacon-y burger, this option also has a layer of onion rings. At over 1,000 calories, it is one of the higher calorie options on the burger menu and also has one of the highest saturated fat contents. Four grams of fiber and 58 grams of protein without a doubt make this a filling meal, but the 56 grams of fat and over 2,000 milligrams of sodium make it a less healthy option.

Skip this one altogether and instead go with a plain burger topped with some BBQ sauce for a healthier alternative.

Chicken

Best: Charbroiled BBQ Chicken Sandwich

A simple grilled chicken sandwich is usually one of the healthiest options on a fast-food menu. This is true for this BBQ Chicken Sandwich that provides only 400 calories. Although this may take up the majority of your meal calorie budget, it is a healthier source of calories with only 5 grams of fat, 3 grams of fiber, and 33 grams of protein. It is also lower in sodium than many of the chicken options on the menu.

Best: Hand-Breaded 3-Piece Chicken Tenders

Fried chicken wouldn't generally make a "best" list. However, these tenders pull it off at only 260 calories and an impressive 25 grams of protein.

This is a much better calorie-to-protein ratio than most other options on this list, making it a good selection for those wanting a lighter option.

Watch out for dips and sauces, as they can add significant empty calories. If you want a boost of flavor, dip into mustard for a low-calorie option. If you can, serve over lettuce and vegetables from home for a simple salad.

RELATED: 8 Best & Worst Fast-Food Chicken Tenders

Worst: Hand-Breaded Bacon Swiss Chicken Sandwich

Fried chicken, bacon, cheese, and mayo make this one of the worst chicken options on the menu. Not only is it one of the highest calorie options, but it has the highest fat content of the chicken sandwiches.

A whopping 3100 milligrams of sodium and only 2 grams of fiber also make this sandwich a less desirable option. Skip the cheese and mayo to improve the nutrition a bit, but the best options are still the other chicken choices on our list.

Worst: Charbroiled Santa Fe Chicken Sandwich

Although this sandwich includes grilled chicken breast, the American cheese and Santa Fe sauce it comes with make it a less healthy option.

Choose just one of those toppings to lower your calories, fat, saturated fat, and sodium. The Charbroiled Santa Fe Sandwich also comes with mild green chile, which is sure to provide plenty of flavor to make up for less sauce and cheese.

Sides

Best: Fried Zucchini

Side items can add a surprising number of calories to your fast-food meal. Although these Fried Succhini Bites pack 20 grams of fat, they also contain an impressive 7 grams of fiber and only 2 grams of sugar. This makes them more nutritious than most other options.

If you are looking for another side option, the small fry provides only 100 calories and comes along with 4 grams of fiber, making it a decent choice, too.

RELATED: The 15 Best High-Protein Fast Food Meals

Worst: 9-Piece Jalapeno Poppers Bites

At 750 calories, this side provides more energy than many of the entrées in our best category. With 51 grams of fat and zero grams of fiber, you are better off skipping this side. The 6-piece contains 470 calories, making it slightly better, but the nutrition profile is still very high in fat and sodium with very little value.

Worst: Onion Rings

Crunchy and full of flavor, onion rings are a favorite side item for many. Unfortunately, they don't pack much in the way of nutrients.

One order will cost you 560 calories and more fat than is necessary for a single meal, let alone a side item. If you simply can't pass them up, share an order with a few other people to reduce your portion of calories and fat.

RELATED: The Best & Worst Menu Items at McDonald's

Desserts

Best: Chocolate Chip Cookie

All of the desserts at Carl's Jr. contain added sugar, an ingredient we are all better off limiting. However, the Chocolate Chip Cookie provides the lowest amount of this worrisome nutrient compared to the other dessert options.

A single cookie contains 170 calories, which will take a chunk out of your meal budget. To lessen the impact, enjoy only half of the cookie and save the other half for a treat the next day.

Worst: Vanilla Hand-Scooped Ice-Cream Shake

Coming in at 70 grams of sugar, this shake definitely makes our worst list. This is more added sugar than an adult should save across several days, let alone one dessert.

It does provide 13 grams of protein, which is a plus, but does not make up for the jaw-dropping sugar, fat, saturated fat, and calorie count. The OREO shake provides the least amount of sugar at 58 grams, but you are still better off skipping all of the ice cream shakes.

Worst: Cinnamon Roll

At 520 calories and 57 grams of sugar, the Cinnamon Roll also makes our worst list. It contains over 1000 milligrams of sodium, which is surprising for a dessert, and has the highest carbohydrate count of all the desserts. A bite of this would be fine for a dessert, but if you don't have people to split it with, skip it altogether.

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Again, it's important to stress that eating breakfast at home is a smart choice when you're looking to lose weight or maintain a healthy weight. Make-ahead meals, smoothies, bars, and freezer options make for quick choices and can be much healthier than what you get at a restaurant. You may be surprised to learn many restaurant breakfast items can pack near 1,000 calories, or more, and enough fat for an entire day. When selecting a healthier breakfast at a restaurant, avoid fried items, syrup, and extra butter. This can drastically limit empty calories.

When in doubt, refer to this list of the best low-calorie breakfasts at 10 major restaurant chains. Each provides suggestions for making the most out of your meal, allowing you a delicious breakfast that can serve your health goals, too. Read on to learn more, and when you're done, be sure to check out the 10 Best Frozen Foods To Buy at Whole Foods for Weight Loss.

Denny's Fit Slam

NUTRITION: 450 calories, 12 g fat (2.5 g saturated fat, 0 g trans fat), 860 mg sodium, 59 g carbs (5 g dietary fiber, 22 g total sugars), 27 g protein

The base of Denny's Fit Slam is egg whites which makes for a protein-packed meal that is also lower in fat than most of the other menu offerings. A side of turkey bacon adds more protein to this meal, and the spinach and tomatoes in the eggs contribute fiber and micronutrients. Sides of fruit and an English muffin round out your meal with some quality carbs and additional fiber. At just over 400 calories, this meal fits the needs of a wide range of calorie needs, allowing you to enjoy it as-is without modifications.

RELATED: 10 Essential Grocery Store Buys for Weight Loss

IHOP Pesto Veggie Egg White Omelette

NUTRITION: 480 calories, 34 g fat (6 g saturated fat, 0 g trans fat), 640 mg sodium, 26 g carbs (7 g dietary fiber, 16 g total sugars), 21 g protein

Another egg white option, the IHOP Pesto Veggie Egg White Omelette is loaded with veggies and topped with pesto and avocado for some healthy fats. A side of fruit contributes carbs and fiber to this breakfast, making it a balanced option. At just under 500 calories, this meal may not fit a lower-calorie budget. However, you could ask the kitchen to use less oil during preparation and skip the pesto to save some fat calories.

Corner Bakery Café Garden Gate Scrambler

NUTRITION: 370 calories

Eggs pack protein and are a breakfast staple for good reason. In addition to protein, they provide fat and essential nutrients, like choline and B vitamins. The Corner Bakery Café Garden Gate Scrambler combines scrambled eggs with veggies and cheese for a hearty meal that's under 400 calories. Fruit and toast round out the meal, and create a filling breakfast. If you'd like to reduce calories slightly, swap the toast for extra fruit and skip the cheese.

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Waffle House Egg Breakfast

NUTRITION: 410 calories, 26 g fat (8.5 g saturated fat, 0 g trans fat), 450 mg sodium, 26 g carbs (5 g dietary fiber, 6 g total sugars), 21 g protein

A simple Two-Egg Breakfast is your best bet at Waffle House. With many menu items over 1,000 calories a piece, there aren't many options that meet the needs of those who are looking for a low-calorie option. However, this breakfast that combines two eggs and toast is around 410 calories when you swap out the grits for tomato slices and opt for wheat toast. Skip the jam and butter on your toast to stay mindful of calories, and instead boost flavor with salsa or hot sauce on your eggs.

Bob Evan's Buttermilk Biscuit Sandwich

NUTRITION: 490 calories, 26 g fat (13 g saturated fat, 0 g trans fat), 1085 mg sodium, 50 g carbs (3 g dietary fiber, 21 g total sugars), 15 g protein

Another menu with few low-calorie options, beware when choosing breakfast at Bob Evan's. Some meals pack nearly 2,000 calories and plenty that are 1000+. This Buttermilk Biscuit Sandwich may not be the most nutritious option on this list, but it provides just under 500 calories. Skip the meat on your sandwich, and choose the side of fruit to keep this calorie count. Consider skipping the cheese on your sandwich to lower calories and fat grams as well. You can also eat this as an open-faced sandwich to reduce calories, fat, and carbs further.

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Cracker Barrel Biscuit Breakfast

NUTRITION: 505 calories, 10 g fat (3 g saturated fat, 0 g trans fat), 1,250 mg sodium, 26 g carbs (0 g dietary fiber, 3 g total sugars), 15 g protein

While biscuits aren't as nutritionally balanced as wheat toast, the Biscuit Breakfast is one of the lowest-calorie options at Cracker Barrel. Two biscuits with meat inside make the bulk of this meal, and you can choose a side option to incorporate more nutrients into your breakfast. Go with the fruit or tomato slices for the most nutrient-dense sides, and consider eating both sandwiches open-faced to save significant calories and grams of fat. The sugar ham is the lowest calorie protein for this sandwich, with bacon as a close second, so go with one of those to keep this breakfast around 500 calories.

Another Broken Egg Café Skinny Omelette

NUTRITION: 520 calories, 28 g fat (7 g saturated fat, 0 g trans fat), 800 mg sodium, 54 g carbs (8 g dietary fiber, 13 g total sugars), 31 g protein

Egg whites, goat cheese, and plenty of veggies create this hearty breakfast option, the Skinny Omelette from Another Broken Egg Café. Sides of an English muffin and fruit add fiber and quality carbs for a balanced meal that's around 500 calories. Enjoy your English muffin dry to limit empty calories at this meal, or swap it all together for additional fruit to boost nutrients at your breakfast. Either way, this is a great low-calorie restaurant breakfast.

RELATED: 10 Secrets to Help Speed Up Your Metabolism

The Original Pancake House Feta Spinach Omelette with Egg Whites

NUTRITION: 350 calories

You won't find pancakes on our low-calorie list. Instead, opt for an egg white omelette at the Original Pancake House. The Feta Spinach Omelette made with egg whites packs plenty of protein, and tomatoes and spinach will incorporate some fiber into this meal. This dish comes with three buttermilk pancakes, which you're much better off skipping for a side of fruit. A few bites of flapjacks won't hurt, but three cakes on their own provide enough calories for the entire meal.

Huddle House Two Eggs and Turkey Sausage

NUTRITION: 380 calories, 26 g fat (9 g saturated fat, 0 g trans fat), 820 mg sodium, 3 g carbs (0 g dietary fiber, 1 g total sugars), 33 g protein

Another restaurant with numerous high-calorie options, Huddle House's Two Eggs and Turkey Sausage is a simple meal that will keep you under 400 calories. Two turkey sausage patties and two eggs provide plenty of protein and fat in this meal. Choose a side of fresh fruit to boost nutrients and fiber. The meal comes with buttered toast or a biscuit, but skip the bread for another serving of fruit to keep your breakfast under 500 calories. Another healthy swap? Trade the full eggs for egg whites to drastically lower calories in this meal.

Panera Avocado, Egg White, Spinach & Cheese on Multigrain Bagel Flat

NUTRITION: 350 calories, 14 g fat (5 g saturated fat, 0 g trans fat), 680 mg sodium, 39 g carbs (5 g dietary fiber, 5 g total sugars), 19 g protein

With 5 grams of fiber and 19 grams of protein, Panera's Avocado, Egg White, Spinach, and Cheese on Multigrain Bagel Flat is a hearty breakfast that's no doubt filling for only 350 calories. The multigrain flat is sandwiched around egg whites, cheese, avocado, spinach, and tomato to create a balanced breakfast that requires zero modification. If you'd like even more protein for few calories, add an additional egg white patty to your sandwich.

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How we chose the healthiest smoothies:

• Sugar content: Added sugar, in the form of honey or other syrups, is common in prepared smoothies. This ingredient takes away from how healthy a smoothie can be and can leave you with a sugar bomb that doesn't provide much nutritional density. All of our smoothie selections contain fewer than 5 grams of added sugar per serving, with most providing no added sugar.

• Need for modification: If you have the time and ingredients to make modifications to your store-bought smoothie, this is a great way to create a customized option. However, the convenience of a ready-to-drink option that meets our nutritional standards without needing anything additional is hard to beat. The smoothies on our list require minimal to no added ingredients to create a balanced meal or snack.

• Protein: While the fruit and vegetable base of many smoothies pack plenty of micronutrients, they don't contain much protein. This nutrient improves satiety and should be included in each of your meals, every day. To make our list of the healthiest smoothies, each bottle was required to contain at least 10 grams of protein per serving. Smoothies with higher protein content received extra praise, and those closer to the 10-gram minimum included suggestions for boosting the protein in your smoothie to make for a full meal.

Read on to learn the 7 healthiest store-bought smoothies, and which 4 you should avoid.

The 7 Healthiest Store-Bought Smoothies

Best: Two Good Smoothies – Peach

Although this is the lowest-calorie healthy option on our healthy list, this smoothie drink still packs 10 grams of protein. This is enough to quality for a snack, but if you want to turn this smoothie into a meal, pair it with a protein source. A hardboiled egg and serving of fruit with your smoothie will increase protein and fiber, making for a balanced and filling meal.

RELATED: 20 Best-Ever Weight Loss Smoothies

Best: Designer Wellness Protein Smoothie – Mixed Berry

These smoothie pouches are perfect when you need something on the run because they do not require refrigeration. They contain 12 grams of protein and zero grams of added sugar. This option is unique in that it provides MCT oil. This added fat provides more satiety and leads to sustained energy. Enjoy it on its own for a snack or pair it with nuts to boost fiber.

Best: Naked Protein Smoothie – Double Berry

At 370 calories and 30 grams of protein, this option makes for a meal on its own. It contains no added sugar and provides 3 grams of filling fiber. Made with a variety of fruits, this smoothie also packs more than 300% of your daily need for vitamin C. Fat is a touch low in this option, but you could easily boost this nutrient by adding some chia seeds and giving it a good shake before drinking.

Best: Fuel For Fire Fruit Smoothie – Banana Cocoa

Another option that does not require refrigeration, you can pack this smoothie pouch for a quick snack or pair it with fruit and nut butter for a convenient meal. These smoothies are made with whole fruits, allowing them to provide fiber, and are unsweetened. They market towards those needing fuel options before, during, and after exercise, but they work just as well for daily snacks, regardless of when exercise.

RELATED: 19 Best High Protein Smoothie Recipes

Best: Daily Harvest Banana + Almond

If you have a few minutes to blend your own smoothie, but don't want to buy all of the individual ingredients to create a balanced meal, this is a great option. These cups contain all of the smoothie ingredients and all you have to do is combine the contents with your liquid of choice and blend. This option is higher in fat than the rest of this list due to the heart-healthy ingredients, like almonds and sunflower seeds. At 11 grams of fiber, this makes for an especially filling meal.

Best: Dole Boosted Blends Protein Smoothie

This option also provides the frozen ingredients for your smoothie and allows you to easily customize your drink once added to the blender. No added sugar, 5 grams of fiber, and 10 grams of protein make this a great option, but you can boost nutrients even more with a few simple additions. Add a handful of spinach, a portion of avocado, and a heaping dollop of Greek yogurt to create a full meal. Alternatively, enjoy as-is, for a healthy snack.

Best: Koia Protein – Vanilla Bean

This is the only option on our healthy list that contains added sugar. However, it still made the cut because of its impressive profile of other nutrients. Seven grams of fiber and 18 grams of protein make for a filling and hearty smoothie, and 7 grams of fat from almonds enhance the heart-health benefits of this drink. The protein content is great, but calories are too low for it to be considered a meal, so add a small portion of fruit or nuts on the side to make a more complete option.

The 4 Unhealthiest Store-Bought Smoothies

Worst: Bolthouse Farms Strawberry Parfait Smoothie

At 28 grams of added sugar, this smoothie has the highest sugar content on our list, pushing it into our "worst" category. Although it does provide 13 grams of fiber, the highest content of all the smoothies on this list, this doesn't outweigh the startling sugar content. Sugar is a source of empty calories, providing energy with no vitamins or minerals. A small amount of added sugar per day is acceptable, but you should avoid concentrated sources of sugar, like this smoothie.

RELATED: The 9 Unhealthiest Juices On Grocery Store Shelves

Worst: Danimals Smoothie – Raspberry

Smoothies make a great meal or snack for kids, too. However, this Danimal smoothie is better left out of your fridge. It may be the lowest calorie option on our list at only 50 calories, but more than half of its energy comes from added sugar. With no healthy fats and only 2 grams of protein, this option provides minimal nutrient density and is unlikely to leave your kid satiated.

Worst: Harmless Harvest Organic Coconut Smoothie – Mango

Although this option doesn't contain any added sugar, it also doesn't provide much in the way of other important nutrients. Its highlight is the 2 grams of fiber it contains, but relative to the 1 gram of protein and 2 grams of fat, there isn't much substance here. Coconut as a main ingredient provides some fiber and MCT fat, but this isn't enough reason to purchase this smoothie. If you are looking for a 100-calorie snack, several options on our list provide better nutritional density for that calorie count.

RELATED: The 10 Unhealthiest Breads To Leave on Grocery Shelves

Worst: Naked Boosted Smoothie Power C Machine

This smoothie is marketed on its high vitamin C content. This vitamin serves as an antioxidant and plays many important roles in the body. Unfortunately, this smoothie doesn't provide impressive amounts of other nutrients. For example, although it contains 55 grams of carbs, all coming from fruit, it contains zero grams of fiber. Additionally, it only packs 2 grams of protein, making this option likely to be less sustaining.

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When choosing meals for weight loss, there are a few factors to keep in mind. First, you'll want to look at the calories per serving. Everyone's calorie needs are different, so choosing an amount that satisfies your appetite while allowing you to work toward your weight loss goals is important. Additionally, you'll want to make sure your meals are balanced. This means they should include protein, carbs, fiber, fat, and produce. If one of these components is missing from your prepared meal, it is best to add a topping or side item to incorporate the nutrient. Lastly, limit options with added sugar, as this nutrient is a source of empty calories that could slow your weight loss progress.

If choosing a meal at Trader Joe's feels like a daunting task, we have you covered with a list of great options to choose from. Here are the 10 best Trader Joe's meals for weight loss. Read on to learn all about them, and when you're done, don't miss The #1 Protein to Eat for Weight Loss, According to a Dietitian.

Trader Joe's Peanut Butter Overnight Oats

Oatmeal is a stellar source of filling fiber that makes for a hearty breakfast. Preparing your own oats at home can take some time, so these Peanut Butter Overnight Oats in a cup are a great option when you need something quickly. Each container provides 270 calories, 12 grams of protein, and zero grams of added sugar. You'll also get a whopping 6 grams of fiber! The peanut butter in these oats adds tons of flavor and healthy fats that will also increase satiety. Top your cup of oats with a portion of fresh berries for a filling breakfast in no time.

RELATED: People Are 'Souping' for Weight Loss & Say It Can Get You a Flat Belly Fast

Trader Joe's Spinach & Feta Egg White Burrito

At 410 calories and 19 grams of protein, this Spinach & Feta Egg White Burrito makes for a satisfying meal. Eggs are often thought of as a breakfast food, but you can certainly pack this refrigerated meal for a quick lunch, too. This meal provides a great balance of nutrients on its own, but feel free to add a side of fruit or raw veggies to incorporate even more fiber, vitamins, and minerals. Or, simply enjoy the burrito as is with a dash of hot sauce for a flavor boost.

Trader Joe's White Bean Chicken Chili Soup

Soups and chili are a winter favorite for many, but they can take hours to prep at home. When choosing prepared soups at the store, keep an eye on protein content. This White Bean Chicken Chili Soup from Trader Joe's contains 9 grams per serving, which is a good amount relative to its 170 calories. Increase to two portions for a meal that's under 350 calories and provides nearly 20 grams of protein and 12 grams of fiber. Produce is a little lacking in this meal, so top your soup with some avocado slices for healthy fats and a serving of produce.

RELATED: 9 Best Low-Calorie Breakfasts for Weight Loss

Trader Joe's Mediterranean Style Orzo Pasta Salad

You may not think of pasta as being friendly for weight loss, however, this Mediterranean Style Orzo Pasta Salad makes for a filling and well-balanced meal. One cup provides 200 calories, 7 grams of protein, and 3 grams of fiber. This isn't enough for a full meal, so pick up some pre-cooked grilled chicken from Trader Joe's to add on top for a well-rounded meal. Alternatively, skip the chicken, and top your pasta salad with some chopped nuts and feta cheese for more protein, fiber, and fat. Spinach is a main ingredient in this meal, but you can serve the dish over a bed of other lettuce and veggies for more volume.

Trader Joe's Mini Chicken Tacos

These Mini Chicken Tacos have a simple ingredient list of corn tortilla, pulled chicken, roasted green salsa, and oil. This combination makes for a balanced meal that is full of flavor. Four tacos are only 260 calories while giving you 4 grams of fiber and 11 grams of protein. Top your tacos with fresh guacamole and shredded cheese to round out your meal. They also come in a beef variety that has a similar nutrient profile, making both options a good choice for a weight-loss meal.

RELATED: 10 Things You Should Do Every Morning for All-Day Energy

Trader Joe's Kibbeh

"Middle Eastern-inspired stuffed meatballs," Trader Joe's Kibbeh is made with beef and bulgur wheat as the main ingredients. This combination of ingredients provides 7 grams of protein and 1 gram of fiber per "meatball." Each serving is only 100 calories, so you can have multiple meatballs and pair them with a side of steamed vegetables for a reasonable number of calories. While kibbeh on its own is a balanced food option, an even better meal is the combination of kibbeh with a vegetable.

Trader Joe's Eggwich Breadless Breakfast Sandwich

Breakfast sandwiches make for an easy meal out the door, but many options leave much to be desired in the way of nutrients. Trader Joe's Eggwich Breadless Breakfast Sandwich is a low-carb option that packs 16 grams of protein for only 190 calories. Pair it with a fruit, and you are set with a balanced breakfast that requires minimal effort. This breadless sandwich combines turkey sausage, cheese, and egg patties for a filling meal that is best combined with fruit for a well-rounded breakfast.

RELATED: 7 Best Ways To Burn 500 Calories, According To Personal Trainers

Trader Joe's Organic Vegetarian Chili

This Organic Vegetarian Chili gets its impressive 15 grams of protein from a combination of beans and pea protein. This same combination of ingredients, in addition to the veggies in the recipe, gives you 10 grams of filling fiber per can. With one can only being 240 calories, you could top your chili with sliced avocado to incorporate some healthy fats and produce into your meal. If you'd like to create more volume in this meal for little calories, add in a portion of steamed veggies or cauliflower rice.

Trader Joe's Egg Bites Cheese, Spinach & Kale

Another egg-based option that can be enjoyed for any meal, or even a snack, these Egg Bites are loaded with protein and are only 150 calories per serving (one package). Enjoy two servings for a quick meal, or pair these egg bites with a banana and nut butter to incorporate some carbs and fiber into your meal. With cottage cheese as the second ingredient, it's no wonder why these bites pack so much protein and even some calcium. This is a great option for a grab-and-go meal that requires only a quick spin in the microwave to prepare.

Trader Joe's Sesame Miso Salad with Salmon

Prepared salads make for great lunches and dinners, but not all options are created equally. This Sesame Miso Salad with Salmon is a great example of a balanced salad. Salmon provides protein and healthy fats, the base of veggies incorporates fiber, and the miso dressing adds tons of flavor without too much saturated fat. A single serving is only 150 calories, allowing you to enjoy to whole container for only 370 calories. The 14 grams of protein and 4 grams of fiber you'll get in this meal make for a filling and convenient option.

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• Protein: This nutrient is incredibly satiating, and can even increase the number of calories you burn digesting food. This combination can enable weight loss, allowing you to meet your goals. Meat, poultry, and fish are common sources of this nutrient, and convenient protein sources that require minimal prep make it even easier to boost your intake.

• Fiber: Another filling nutrient, fiber can also stabilize blood sugar levels. These two factors can support weight loss, not to mention certain types of fiber support gut health that can further promote weight loss. Fiber can be found in a wide range of plant-based foods that can easily be incorporated into meals and snacks throughout the day.

• Produce: Fruits and vegetables pack fiber, and they are also relatively low in calories compared to other food groups. This combination of traits makes produce a staple of a weight loss diet. In addition to the specific foods on this list, make sure your grocery cart is loaded with produce. Each meal and snack should include produce to ensure you get plenty of essential nutrients that support overall health and promote weight loss

To get you ready for your next shopping trip, here are 10 must-have grocery store foods for weight loss.

Quantum Energy Squares – Dark Chocolate Pink Himalayan Salt

Protein bars are a favorite snack and meal component, but not all bars are created equally. In addition to the amount of protein in your bar, you'll also want to keep an eye on sugar and fiber content. Quantum Energy Squares pack 10 grams of filling protein, which is plenty for a snack or as a quick meal after your morning workout. You'll also get 4 grams of filling fiber and only 4 grams of added sugar. Quantum bars also contain organic green coffee, an ingredient that can improve energy and focus, and may further promote your weight loss goals.

RELATED: 10 Best Energy Drinks, According to a Dietitian

Eggs

Perhaps one of the most versatile foods on this list, eggs are a source of high-quality protein that can be enjoyed so many ways. If you have a busy week ahead, pre-make boiled eggs for on-the-go snacks, and if you have time to scramble or fry your eggs at home, pair them with your favorite fruit and whole grain toast for a balanced breakfast. Not only will the protein and fat (which is mostly unsaturated, good-for-you fat) content of eggs keep you satisfied while you are managing your weight, but eggs are also recommended for healthy adults as part of a heart-healthy diet according to the American Heart Association. Convenience, versatility and key nutrients for healthy living make eggs a supermarket staple.

Good Culture Cottage Cheese, low-fat Classic 2%

Speaking of protein, cottage cheese may be one of the most convenient sources of this nutrient. With a whopping 14 grams in a half-cup portion, this makes for a filling meal base. Top with fruit and nuts for fiber and healthy fats to create a full meal, or enjoy with diced tomato and avocado for a savory snack. Good Culture is known for its simple ingredients, high protein content, and no artificial ingredients. The plain variety contains no added sugar, and the flavored options only contain 3 grams per serving.

RELATED: The 8 Best Cottage Cheese Brands, According to Dietitians

The Only Bean Crunchy Roasted Edamame Beans

Not all plants contain protein, but soybeans are an exception. These roasted edamame beans pack 14 grams of protein in a single serving! This makes them a great stand-alone snack, and they can easily be incorporated into meals for a boost of protein and crunchy texture. Use them in place of croutons in your salad or as a protein source in a bento-style lunch. Only Bean edamame also contains 5 grams of filling fiber and no added sugar. This nutrient profile makes them great for weight loss, and a healthier alternative to other crunchy snacks, like chips and snack mixes.

RX Nut Butter – Vanilla Almond Butter

Nut butter is known for its versatility, but it is also a great food for weight loss. In this case, the almonds in this nut butter provide a source of healthy fats, fiber, and protein, making for a filling food that also promotes overall wellness. Many nut butters contain added sugar, but dates are the only sweetener you'll find in this RX nut butter. The individual packets make them great for portion control, and the egg whites used in the recipe give them a touch more protein than most other nut butters.

Cascadian Farms Frozen Riced Cauliflower Blend with Stir-Fry

You have no doubt seen an explosion in cauliflower-based foods in recent years, and for good reason. In this case, cauliflower rice is a much lower-calorie alternative to traditional rice and other grains. This allows you to have a larger volume of food that creates a filling meal for fewer calories. With only 25 calories per serving, you could have multiple servings and still stay within a reasonable calorie budget. Pair with your favorite protein and healthy fat to create a well-balanced meal. Grilled chicken topped with sliced avocado would be a delicious and easy choice to serve over this cauliflower rice.

RELATED: 9 Best Low-Calorie Breakfasts for Weight Loss

Banza Mac and Cheese

Although delicious and a favorite dish for kids and adults alike, traditional mac and cheese can be loaded with saturated fat, and lack fiber and protein. This means it doesn't constitute a balanced meal and could slow down your weight loss progress. Banza Mac and Cheese is made with chickpea noodles which packs fiber and protein, making it a nutritious and filling meal. Not to mention, if you use milk in your preparation, you can add additional grams of protein. To turn this easy-to-make mac and cheese into an even more nutritious meal, add a handful of spinach or peas to your noodles for a nutrient boost.

Safe Catch Elite Wild Tuna

Tuna pouches make one of the most convenient sources of protein available. For only 100 calories, these Safe Catch tuna pouches pack 25 grams of filling protein, which is plenty for a full meal. If lack of time has kept you from bringing your lunch from home, and instead heading to a drive-thru, stock up on these tuna pouches. They even come in flavored options, like chili lime and garlic herb, that can easily be served over whole grain crackers with a side of veggies and hummus for a complete meal that requires zero prep. Not only will you get a hearty dose of filling protein, but tuna packs healthy Omega-3 fats, and Safe Catch has the lowest mercury content of any brand.

RELATED: 11 Best Canned Tunas on the Market, and 3 to Stay Away From

Amy's Organic Chunky Vegetable Soup

Soups make for an easy meal, but may can be loaded with fat, saturated fat, and low-fiber carbs. However, this vegetable soup is a great option for a snack or meal base. With 5 grams of filling fiber and only 130 calories, this makes for a hearty soup that is relatively low in calories. Sprinkle with cheese and enjoy as a veggie-loaded snack on a cold day, or add your favorite protein and fat to make a complete meal. Add in chicken sausage for protein and top with sliced avocado for protein, healthy fats, and a boost of fiber. Versatility and a low calorie and carb count make this soup a great option if you are trying to lose weight.

RELATED: 10 Best & Worst Canned Chicken Noodle Soups, According to a Nutritionist

Taylor Farms Asian Cashew Chopped Salad Kit

Leafy greens are loaded with fiber, vitamins, and minerals, and are low in calories. This combination of features makes them great for weight loss and overall wellness. Turning leafy greens into a delicious meal can require some work, but these bagged salads loaded with flavor make it an easy task. Per serving of salad, you'll get 3 grams of fiber and 12 grams of fat, most of which is the healthy unsaturated kind. There are only 4 grams of added sugar, making it a better option than many other pre-made dressings. Add leftover grilled chicken or diced deli meat for protein, and you have a quick meal that will leave you satisfied.

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