Smaller plates to control portion sizes

Here are 10 unique weight loss recipes that focus on using smaller plates to help control portion sizes. Each recipe is designed to be nutritious, delicious, and satisfying

1. Quinoa & Veggie Salad

Ingredients:

• 1/2 cup cooked quinoa
• 1/4 cup cherry tomatoes, halved
• 1/4 cup cucumber, diced
• 1/4 cup bell peppers, diced
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

1. In a small bowl, combine quinoa, tomatoes, cucumber, and bell peppers.
2. Drizzle with olive oil and lemon juice, then season with salt and pepper.
3. Toss gently and serve on a small plate.

2. Zucchini Noodles with Pesto

Ingredients:

• 1 medium zucchini, spiralized
• 2 tablespoons store-bought or homemade pesto
• 1 tablespoon cherry tomatoes, halved
• Grated Parmesan cheese (optional)

Instructions:

1. Sauté zucchini noodles in a non-stick pan for 2-3 minutes until slightly softened.
2. Toss with pesto and cherry tomatoes.
3. Serve in a small bowl with a sprinkle of Parmesan cheese if desired.

3. Chickpea & Spinach Stir-Fry

Ingredients:

• 1/2 can chickpeas, rinsed and drained
• 1 cup fresh spinach
• 1/4 cup diced onion
• 1 tablespoon olive oil
• 1 teaspoon cumin
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pan over medium heat.
2. Add onion and cook until translucent.
3. Stir in chickpeas, spinach, cumin, salt, and pepper; cook for another 3-4 minutes.
4. Serve on a small plate.

4. Baked Sweet Potato with Greek Yogurt

Ingredients:

• 1 small sweet potato
• 1/4 cup Greek yogurt
• 1 tablespoon chopped chives
• Salt and pepper to taste

Instructions:

1. Bake the sweet potato at 400°F (200°C) for 45 minutes or until tender.
2. Allow it to cool slightly, then slice it open and top with Greek yogurt, chives, salt, and pepper.
3. Serve on a small plate.

5. Mini Veggie Omelet

Ingredients:

• 2 egg whites
• 1/4 cup diced bell peppers
• 1/4 cup spinach
• Salt and pepper to taste

Instructions:

1. Whisk the egg whites in a bowl and add bell peppers, spinach, salt, and pepper.
2. Pour into a non-stick pan and cook until set.
3. Fold and serve on a small plate.

6. Cauliflower Rice Stir-Fry

Ingredients:

• 1 cup cauliflower rice
• 1/4 cup peas and carrots
• 1 tablespoon soy sauce (low sodium)
• 1 teaspoon sesame oil
• 1 green onion, chopped

Instructions:

1. In a pan, heat sesame oil and add cauliflower rice, peas, and carrots.
2. Stir-fry for 5-7 minutes and add soy sauce and green onion.
3. Serve on a small plate.

7. Stuffed Bell Peppers

Ingredients:

• 1 small bell pepper, halved
• 1/4 cup cooked brown rice
• 1/4 cup black beans, rinsed
• 1 tablespoon salsa
• 1 tablespoon shredded cheese (optional)

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Mix brown rice, black beans, and salsa in a bowl.
3. Fill each bell pepper half with the mixture and top with cheese if desired.
4. Bake for 20 minutes and serve on a small plate.

8. Avocado Toast with Cherry Tomatoes

Ingredients:

• 1 slice whole-grain bread
• 1/4 avocado, mashed
• 1/4 cup cherry tomatoes, halved
• Salt, pepper, and red pepper flakes to taste

Instructions:

1. Toast the whole-grain bread.
2. Spread mashed avocado on top and layer with cherry tomatoes.
3. Season with salt, pepper, and red pepper flakes. Serve on a small plate.

9. Fruit & Nut Yogurt Parfait

Ingredients:

• 1/2 cup Greek yogurt
• 1/4 cup mixed berries
• 1 tablespoon chopped nuts (almonds or walnuts)
• 1 teaspoon honey (optional)

Instructions:

1. In a small bowl, layer Greek yogurt, berries, and nuts.
2. Drizzle with honey if desired.
3. Serve in a small glass or bowl.

10. Cucumber and Hummus Bites

Ingredients:

• 1/2 cucumber, sliced
• 2 tablespoons hummus
• Paprika for garnish

Instructions:

1. Top each cucumber slice with a dollop of hummus.
2. Sprinkle with paprika for added flavor.
3. Arrange on a small plate for serving.