The key to a successful diet is variety.  Eating the same food on a daily basis makes dieting monotonous and hard to stick with for an extended period of time. When planning your eating schedule and meals, it is important to eat the right types of foods as you lose weight to stay healthy and properly nourished. Here are a few healthy meals that will help support a fat loss diet:

Chicken with Citrus Sauce Broil, Cheap eat, Intermediate

To make the sauce, warm the zest and juice of a lemon, plus the sections of another lemon, an orange, and a grapefruit, in a pan. Add 1/4 cup olive oil, 1 teaspoon fresh thyme leaves, 1/2 teaspoon minced garlic, a small minced onion, salt, and pepper. Rub boneless chicken with olive oil and sprinkle them with salt and pepper. Broil or grill. Serve with the citrus sauce.

Chicken Tikka with Yogurt Sauce Grill, Intermediate

Cut boneless chicken into 1″ chunks. Combine with 1/4 cup yogurt, 1/4 cup ground cashews, and a teaspoon each ground cardamom, ground coriander, minced ginger, and minced garlic. Remove from the marinade, and grill until it’s brown and cooked through. To make the sauce, mix 1 cup yogurt with 1 teaspoon minced garlic and some lemon juice, salt, and pepper. Serve with the chicken.

Broiled Chicken Breasts with Cilantro and Lime Broil, Spicy, Cheap eat, Intermediate

Combine 3 tablespoons peanut oil, 2 tablespoons chopped cilantro leaves, 1 tablespoon freshly squeezed lime juice, 1 tablespoon chopped shallot, 1/4 teaspoon cayenne, and some salt and pepper. Spread half in a pan and add the chicken; sprinkle with salt, pepper, and the remaining mixture. Broil until cooked through. Garnish with chopped cilantro and lime wedges.

Grilled Chicken with Wasabi Sauce Grill, Spicy, Intermediate

Combine minced garlic, 1/2 cup rice vinegar, 2 tablespoons mirin (in the international aisle), 2 tablespoons soy sauce, 1 tablespoon minced fresh ginger, 1 teaspoon wasabi powder, and salt and pepper. Brush chicken with oil and grill. Warm the wasabi mixture and pour it on the chicken; garnish with chopped scallions and cilantro.

Herb-Roasted Chicken Cutlets Bake, Beginner

Heat the oven to 325°F. Mix 1 tablespoon minced fresh tarragon, 1/4 cup chopped fresh dill, 1/2 cup chopped fresh parsley, and some salt and pepper. Place chicken in a baking dish with olive oil, herb mixture, and 1 cup chicken stock. Roast about 15 minutes. Serve with the sauce.

Sautéed Chicken with Warm Spices Sauté, Spicy, Beginner

Heat 4 tablespoons peanut oil in a large skillet. Shake salt and pepper on chicken cutlets, then dredge them in flour with 1/2 teaspoon cayenne. Sauté the chicken, turning once, for about 6 minutes total. Remove from pan. Cook 1/2 cup minced onion until soft. Add 1 tablespoon minced fresh ginger, 1/8 teaspoon nutmeg, 1 teaspoon paprika, 1/4 teaspoon ground cinnamon, and 1 cup chicken stock; cook until reduced. Add chopped cilantro leaves and lime juice. Spoon the sauce over the chicken.

Mediterranean-Style Seafood Salad Intermediate

Cut 1/2 pound any firm white fish into 1/2″ chunks and drop them into boiling, salted water. After 30 seconds, add 8 ounces each scallops and peeled raw shrimp. Cover, remove from heat, let sit 10 minutes, and drain. Toss the seafood with 1/2 cup minced fresh parsley, 1 tablespoon capers, 1 minced shallot, salt, pepper, and 1/4 cup olive oil. Add lemon juice to taste and adjust the seasoning.

Grilled Shrimp Salad with Chili and Basil Grill, Spicy, Beginner

Grill raw shrimp until firm. Toss 4 cups salad greens with 1 cup torn Thai basil leaves, 1/4 cup minced red onion, and 1 diced cucumber. Whisk together the juice of 2 limes, 1 tablespoon fish sauce, 1/8 teaspoon red-pepper flakes, 1/2 teaspoon sugar, and 1 tablespoon water. Toss with greens and vegetables. Lay shrimp on top and serve.

Pan-Cooked Salmon with Miso Carrot Sauce Sauté, Intermediate

For the sauce, combine 1/4 cup peanut oil, 1/4 cup rice vinegar, 3 tablespoons mild/sweet miso, 1 tablespoon dark sesame oil, 2 carrots, and 1 inch fresh peeled ginger in a food processor. Process until chunky-smooth. Add salt and pepper. Heat 2 tablespoons oil in a pan. Sprinkle 1 pound salmon with salt and pepper. Cook 4 minutes, turn, and cook until done. Serve with the sauce.

Vietnamese-Style Steak Grill, Beginner

In a food processor, combine 1 tablespoon fish sauce, 1 teaspoon pepper, 1 teaspoon sugar, 1 small, seeded Thai chili, 2 tablespoons lime juice, 2 cloves garlic, 2 chopped shallots, 1/2 cup chopped mint or Thai basil, 1/2 cup chopped cilantro, and salt. Pulse until finely chopped. Grill steak, and serve it sliced on greens with the sauce.

Grilled Tuna Steak with Corn and Tomato Relish Grill, Intermediate

To make the relish, heat 1 teaspoon olive oil in a skillet. Cook kernels from 4 ears of corn until lightly browned, about 2 minutes. Add 2 chopped tomatoes, some salt and pepper, 1 teaspoon ground cumin, and 1/4 teaspoon cayenne. Cook 30 seconds and remove from heat. Sprinkle tuna with salt and pepper. Grill, turning once, to desired doneness. Serve with the relish.

Grilled Chicken,Jenny O’ Sausage,and Vegetable Skewers Grill, Cheap eat, Beginner

Cut boneless chicken and your favorite sausage into 1″ chunks. Cut an eggplant into 1″ cubes and two bell peppers into 2″ pieces. Slice a lemon into eighths. Thread everything onto skewers, alternating ingredients, and sprinkle with salt and pepper. Grill 10 to 15 minutes. Squeeze the hot lemon over all.

Grilled shrimp salad with chili and basil

Grill peeled raw shrimp until firm. Toss 4 cups salad greens with 1 cup torn Thai basil leaves, 1/4 cup minced red onion, and 1 diced cucumber. Whisk together the juice of 2 limes, 1 Tbsp fish sauce, 1/8 tsp red-pepper flakes, 1/2 tsp sugar, and 1 Tbsp water. Toss with greens and vegetables. Lay shrimp on top and serve.

The key to a successful diet is variety.  Eating the same food on a daily basis makes dieting monotonous and hard to stick with for an extended period of time. The post-workout meal helps the body recover and refuel. What you choose to eat influences how well you replenish your body’s energy. An ideal Post-Workout should have a balance of protein and carbohydrates to help your body recuperate. Fluids also play a large role in the recovery process. Whether you drink water or eat foods high in water content, the fluid helps the muscles recover from the workout. Eating your post-workout meal within 30 minutes of your workout results in a faster recovery time.  Here are a few Post-Workout snacks to enjoy:

• Peanut Butter & Banana on Rice Cakes

If you’re craving something more substantial after a workout, a healthy peanut butter and banana sandwich will fit the bill. Instead of bread, smooth your peanut butter onto two brown rice cakes for extra fiber (without empty carbs). And while you may usually avoid bananas because they’re too full of sugar, eating one after a workout is just fine. “This is one of the only times I recommend a high-glycemic carbohydrate source such as banana, because the uptake will be rapid,” says Reisinger. Translation: It’ll replenish your energy quickly.

Recommended Serving Size: 1/2 banana, 1 tbsp. peanut butter, and 2 brown rice cakes, 215 calories

• Yogurt and Fresh Berries

Protein makes sense after a workout, since it contains amino acids that help build muscle. “Your muscles are depleted of amino acids after a workout, so you need an adequate supply of protein to help build them up,” says Reisinger. Low-fat yogurt can pack nearly 15 grams of protein; add some berries for carbohydrate-driven energy.

Recommended Serving Size: 1 8-ounce container of plain, low-fat yogurt with 1/2 cup berries, 180 calories

• Hummus and Pita

Another great carb/protein combo: Hummus and whole wheat pita. Hummus, a dip made from pureed chickpeas, gives you both carbs and protein. Coupled with the slow-release energy from the whole wheat pita, it makes for a snack that’ll keep you fueled for hours.

Recommended Serving Size: 1/4 cup hummus with 1 whole wheat pita, 275 calories

• Cherry Ripe Bomb (Protein Shake)

1 Scoop protein powder

1/3 cup frozen mixed berries (frozen raspberries better but can be expensive)

½ cup LowFat soy/ricemilk/milk

Water and ice as needed

Pinch of nutmeg

• Banana Smoothie (Protein Shake)

1 Scoop protein powder,

½ Banana

Dollop of LowFat yoghurt

1/3 cup LowFat soy/ricemilk/milk

Water and ice as needed

Pinch of nutmeg