Maintenance Meals for After Weight Loss the Whole Family Will Love

Maintenance Meals for After Weight Loss the Whole Family Will Love

You did it you lost the weight!

Now, you need to maintain your weight loss. Maintenance is Key in continued success.

The number one thing most people do is give themselves to much slack after a weight loss goal is reached. We are not going to do that. Let’s maintain our weight by really trying to eat healthy and change how we look at food.

You don’t want to go backwards. Now is a good time to start concentrating on lifestyle change.

  • Exercise daily.
  • Watch your calorie intake.
  • Practice good eating habits when at home and away.
  • Continue to maintain a healthy water intake.


Healthy eating doesnt have to taste bad. It only means making some changes to what you already eat.

I have gathered a group of recipes for you to build off of. Basics you can use daily in all your meal preparations.

After a while it will become second nature.

This is a GREAT start to healthy eating. There are lots more recipes on these websites to keep you going. So no excuses.

Think Maintenance-Maintenance-Maintenance!

Be creative in your kitchen. Have the family help prepare meals. Don’t forget to prep your food. You don’t want to be caught in a situation of not knowing what you are going to eat.

You’ve come a long way you don’t want to blow it now.

Now for the recipes…


1.) Paleo Cabbage Rolls


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1 head cabbage
2 tablespoons coconut oil
1 onion, minced
4 cloves garlic, minced
1 1/2 cups grated or riced cauliflower
2 pounds ground beef
2 eggs
1 teaspoon smoked paprika
1 teaspoon sea salt
1 teaspoon freshly ground black pepper
1/2 teaspoon chili powder
1 tablespoon coconut oil
1/2 onion, minced
2 cloves garlic, minced
1 tin (28oz.) crushed tomatoes
1/4 cup coconut milk
2 teaspoons apple cider vinegar
1/2 teaspoon sea salt
1/2 teaspoon freshly ground black pepper
Preheat oven to 350 degrees.
Prepare Cabbage Leaves
Boil whole cabbage in large pot for 2 minutes. Using tongs, peel individual leaves being careful not to tear them. Set leaves aside to dry.
Prepare Filling
In a large skillet, heat coconut oil over medium heat. Once hot, sautee onion and minced garlic until onion is soft and just starting to colour.
Add riced cauliflower and stir fry for 4-5 minutes and cauliflower is soft.
Transfer contents of skillet into a large mixing bowl and allow to cool for a few minutes.
Add ground beef, eggs, and spices and mix well with clean hands.
Prepare Sauce
Add more coconut oil to skillet and sautee onion and minced garlic again. Once soft, add crushed tomatoes, coconut milk, vinegar, salt, and pepper. Mix thoroughly.
Spoon a thin layer of sauce to the bottom of a large baking dish.
Assemble the Cabbage Rolls
Pat dry any remaining moisture on cabbage leaves. Lay each leaf, rib side down, and spoon about a quarter to a third of a cup of filling into the leaf. Form a cylinder at the bottom edge of the leaf and roll the meat into the leaf, like a burrito. Fold in edges half way down the length of the leaf and continue rolling.
Lay each roll, seam side down, in the baking dish.
Pour remaining sauce over cabbage rolls and cook in oven for about two hours.

2.) Parmesan Chicken

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Yield :

4 servings | Serving Size: 1 chicken breast |
Ingredients :

1/4 cup gluten free flour blend (or white whole wheat flour, or spelt flour, or all-purpose)
1/3 cup shredded or grated Parmesan cheese (the fresh kind, not the powdered type)
1/2 tsp black pepper
2 tsp paprika (or garlic powder, whatever your preference)
2-3 egg whites, beaten
4 (4 oz) chicken breasts
Preparation :

Preheat your oven to 350 degrees. Mist or spray a shallow baking dish with cooking spray or healthy oil.
Combine the flour, Parmesan cheese, pepper, paprika (or garlic powder) in a shallow dish. In a separate bowl, place the beaten egg white. Dip the chicken breasts in the egg white, then dredge in the flour/cheese mixture.
Place coated chicken in dish and bake for 45 min to 1 hr uncovered (cooking time depends on the size of your chicken breast). Do not flip halfway through. It will be done when the coating is browned, and when pierced, its no longer pink and the juices run clear.
Nutritional Info :

Calories: 206 | Total Fat: 6.8 g | Saturated Fat: 3.1 g | Trans Fat: 0 g | Cholesterol: 78 mg | Sodium: 419 mg | Carbohydrates: 6.8 g | Dietary Fiber: 1.2 g | Sugars: 0 g | Protein: 31.9 g | SmartPoints: 4


3.) Chicken, Apple, Sweet Potato, and Brussels Sprouts Skillet

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1 tablespoon olive oil
1 pound boneless, skinless chicken breasts, cut into 1/2-inch cubes
1 teaspoon kosher salt, divided
1/2 teaspoon black pepper
4 slices thick-cut bacon, chopped
3 cups Brussels sprouts, trimmed and quartered (about 3/4 pound)
1 medium sweet potato, peeled and cut into 1/2 inch cubes (about 8 ounces)
1 medium onion, chopped
2 Granny Smith apples, peeled, cored and cut into 3/4 inch cubes
4 cloves garlic, minced (about 2 teaspoons)
2 teaspoons chopped fresh thyme or 1/2 teaspoon dried thyme
1 teaspoon ground cinnamon
1 cup reduced-sodium chicken broth, divided
Heat the olive oil in a large, nonstick or cast iron skillet over medium high, until hot and shimmering. Add the chicken, 1/2 teaspoon kosher salt, and black pepper. Cook until lightly browned and cooked through, about 5 minutes. Transfer to plate lined with paper towels.
Reduce skillet heat to medium low. Add the chopped bacon and cook until crisp and brown and the fat has rendered, about 8 minutes. With a slotted spoon, transfer the bacon to a paper towel-lined plate (I simply laid another paper towel on top of the plate with the chicken, then stacked the bacon on that). Discard all but 1 1/2 tablespoons bacon fat from the pan.
Increase skillet heat back to medium high. Add Brussels sprouts, sweet potato, onion, and remaining 1/2 teaspoon salt. Cook, stirring occasionally, until crisp-tender and the onions are beginning to look translucent, about 10 minutes.
Stir in the apples, garlic, thyme, and cinnamon. Cook 30 seconds, then pour in 1/2 cup of the broth. Bring to a boil and cook until evaporated, about 2 minutes. Add the reserved chicken and remaining 1/2 cup broth. Cook until heated through, about 2 minutes. Stir in reserved bacon and serve warm.
Store leftovers in the refrigerator for up to 3 days (the bacon will soften somewhat, but the meal is still yummy). Reheat gently in the microwave with a splash of chicken stock to keep it from drying out.
All images and text ©Erin Clarke/Well Plated.
Nutrition Facts Serving Size: 1 (of 4)
Amount Per Serving: Calories: 319 Total Fat: 11g Saturated Fat: 3g Cholesterol: 66mg Sodium: 708mg Carbohydrates: 26g Fiber: 7g Sugar: 11g Protein: 32g



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6-8 cups baby spinach leaves
1 -1½ cups berries of choice (I used ⅓ cup each blueberries, raspberries, and blackberries – strawberries are great too)
¼ red onion, thinly sliced into rings Coupons
⅓ cup blue cheese crumbles (OR feta cheese crumbles)
⅓ cup shelled Diamond of California Pistachios
¾ cup fresh or frozen berries of choice (I used a combination of blueberries, raspberries, blackberries, and strawberries
⅔ cup extra virgin olive oil (or vegetable oil)
¼ cup apple cider vinegar
1 teaspoon Italian seasoning
½ teaspoon salt
¼ teaspoon black pepper
1-2 tablespoons honey
¼ cup cold water
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To make the dressing, pulse all ingredients in a blender or food processor until smooth. Cover and chill until ready to serve.
When ready to serve the salad, in a large bowl toss together spinach, berries, red onions, cheese crumbles, and pistachios. Serve with prepared dressing.


5.) Make-Ahead Chicken Fajita Lunch Bowls

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1 pound boneless-skinless chicken breasts, diced into 1 inch pieces

1 tablespoon olive oil

1 package Old El Paso chicken seasoning mix

1 cup quinoa

2 cups water

1 cup Old El Paso mild salsa

2 tablespoons red onion, diced

1 red bell pepper, diced

1 cup canned corn kernels

1 – 4.5 oz can Old El Paso chopped green chilies


fresh cilantro, chopped

sour cream

Heat a non-stick pan on the stove-top over medium to high heat. Add olive oil and prepared diced chicken. Cook until the chicken is no longer pink. Stir in water and seasoning mix. Heat to boiling. Reduce heat; simmer uncovered 3 to 4 minutes, stirring often, until thickened.

In a medium sauce pot, cook 1 cup of quinoa in two cups of water following the directions on the package (every box of quinoa has different cook times). Set aside at let cool. Once cooled, add one cup of mild salsa.

In a large bowl combine the red onion, bell pepper, corn, and chopped green chilies and mix together.

Divide the quinoa, vegetable mixture, and chicken into 4 mason jars or lunch containers in that order. Refrigerate until you are ready to serve. Heat in the microwave 1:30 minutes to 2:30 minutes depending on you desired temperature. Top with fresh cilantro and sour cream.


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2 pounds boneless, skinless chicken breasts
½ cup honey
¼ cup olive oil
2 tablespoons sriracha
Kosher salt
Freshly ground black pepper
2 (6 ounce) boxes Uncle Ben’s® Long Grain and Wild Rice Original Recipe
2 avocados, sliced
1 bunch scallions, chopped
Crumbled queso fresco

Combine honey, olive oil, and sriracha in a small mixing bowl. Season with Kosher salt and freshly ground black pepper.
Place chicken and all but ¼ cup of the marinade into a ziploc bag. Shake, jiggle, and massage the bag around gently to cover the chicken in the marinade. Let marinate in the refrigerator for at least 6 hours, preferably overnight. Refrigerate and reserve remaining ¼ cup marinade.
Preheat grill over medium-high heat and grill chicken until just cooked through. Brush the reserved ¼ cup marinade on the chicken as a glaze. Let chicken rest for 5 minutes before slicing.
Meanwhile, cook rice according to package directions. Divide between four bowls, and top with chicken, sliced avocado, chopped scallions and crumbled queso fresco. Devour!




7.) Warm Tahini Kale and Quinoa Bowl + Roasted Chickpeas

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1 cup quinoa cooked
Roasted Chickpeas
1 can chickpeas drained, rinsed and dried
1 tbsp olive oil
1-2 tsp chili powder
1/2 tsp garlic salt
1/2 tsp pepper
Squeeze lemon juice optional
1 cup curly kale
1 tbsp olive oil
1 clove garlic minced
1 cup butternut squash cubed (about 1/2 squash)
1/2 cup frozen green peas defrosted
1/2 red pepper sliced
1/2 red onion sliced
Salt & pepper to taste
1 cup parsley or cilantro chopped
1/2 avocado sliced
Tahini Dressing
1/4 cup tahini
1/8 cup water
1 tbsp lemon juice
1/2 cup chopped cilantro or parsley
1 clove smallgarlic
1/4 tsp to 1/2salt
1/2 tsp pepper
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Warm Tahini Kale and Quinoa Bowl + Roasted Chickpeas

Preheat oven to 450 degrees.
Prepare chickpeas, then cook on parchment-lined baking sheet in oven for about 35-40 min.
Place butternut squash on a separate baking sheet and cook for about 20 min.
Cook quinoa according to package directions (about 10 min).
Wash, chop and dry kale. Slice and prepare other desired veggies, then mix with kale, olive oil, garlic and salt and pepper. Spread out on a baking sheet, and cook in the oven until veggies are warmed and roasted, about 7-8 min.
In the meantime, make tahini dressing, and line two shallow pasta bowls with quinoa. Top with butternut squash, and additional tray of mixed veggies. Sprinkle fresh herbs overtop, and sliced avocado.
Take chickpeas out of the oven, and top each bowl with about 1/2 cup of them. Finish by drizzling tahini dressing overtop of bowls and serve immediately.



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4 boneless skinless chicken breasts
8 ounces fresh mozzarella, sliced into 8 slices
1 12 oz jar of roasted red peppers sliced into 1 inch pieces (about two whole red peppers if you roast your own)
1 bunch of basil, whole leaves
1/4 cup fresh grated parmesan
1 tablespoon Italian seasoning
Salt and pepper for seasoning

Preheat oven to 400 degrees. Grease a 9×12 casserole dish. Butterfly chicken breasts by slicing into the long side of the breast, stopping just about 1/4 of an inch from the opposite side. Lay chicken breast in casserole dish opened up. Sprinkle the exposed insides of the chicken breast with 1/2 of the Italian seasoning and salt and pepper. Stack the roasted red pepper, basil, and 1 slice of the mozzarella on the bottom side of the chicken. Fold the top flap of the chicken over, tucking in the mozzarella, basil and roasted red pepper as necessary. Sprinkle with the remaining Italian seasoning. Bake chicken for 30-40 minutes (until chicken is no longer pink). Pull chicken out of oven and turn the oven to a high broil. Top chicken with remaining mozzarella slices and sprinkle with Parmesan cheese. Broil until cheese is browned and bubbly, about 5 minutes.



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4 red or yellow beets quartered or halved
1 bunch radishes
2 tablespoons olive oil
salt + pepper to taste
1 pound boneless skinless chicken breasts or tenders (omit if vegan)
1 1/2 cups cooked chickpeas rinsed
1/2 cup homemade pesto or store bought
2-3 cups cooked barley and or quinoa
8 ounces marinated artichokes drained
2 blood oranges grapefruits and or kiwi, sliced
1-2 avocados sliced
1-2 jalapenos sliced + seeded if desired
1/3 cup walnuts toasted
1/3 cup pumpkin seeds toasted
1/2 cup cotija cheese crumbed
fresh microgreens dill, parsley, cilantro + lemons, for serving
Cilantro Chili Bitchin Sauce
2/3 cup almond butter*
3 tablespoons olive oil
3 tablespoons lemon juice
2 tablespoons nutritional yeast or parmesan
3/4 cup fresh cilantro
2 teaspoons low-sodium soy sauce or Bragg Liquid Aminos
1 clove garlic
3/4 teaspoon chili powder
1/2 teaspoon paprika
salt to taste
Order Ingredients

Preheat the oven to 400 degrees F.
Peel the beets if desired (I prefer to leave the skin on my beets). Place the beets and radishes on a baking sheet and toss with the olive oil, salt and pepper. On a separate baking sheet add the chicken and toss with 1/4 cup of the pesto. Place both pans in the oven and roast for 15 minutes. After 15 minutes, give the veggies a toss and add the chickpeas to the pan with chicken. Toss the remaining 1/4 cup pesto with the chickpeas until the chickpeas are well coated. Return both pans to the oven and continue roasting for another 10 minutes or until the veggies are lightly charred, the chicken cooked through and the chickpeas warmed. Cooking times for the chicken will vary depending on it’s size.
Allow the chicken to rest five minutes and slice.
To assemble the bowls, divide the barley between bowls. Add the chickpeas and toss together with the barley. Add the chicken, beets + radishes and then add the citrus, avocado + jalapenos. Sprinkle walnuts, pumpkin seeds and cotija cheese. Serve with the Bitchin Sauce (see below).
Cilantro Chili Bitchin Sauce

Combine all ingredients in a high powdered blender or food processor and blend until completely smooth or creamy. If needed, add water to thin the sauce out. The sauce should be the consistency of hummus or just slightly thinner if desired. Taste and adjust the salt to your liking. The sauce can be stored for up to a week in the fridge.
*it’s best to use almond butter with no ingredients other than almonds and salt. You can also make you own almond butter by grinding 2 cups almonds in a high powdered blender or food processor until creamy.

Cilantro Chili Bitchin Sauce

2/3 cup almond butter*
3 tablespoons olive oil
3 tablespoons lemon juice
2 tablespoons nutritional yeast or parmesan
3/4 cup fresh cilantro
2 teaspoons low-sodium soy sauce or Bragg Liquid Aminos
1 clove garlic
3/4 teaspoon chili powder
1/2 teaspoon paprika
salt to taste

10.) Strawberry  aprese Farro Salad

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1 cup farro, rinsed
Basil Pesto:

1 small peeled garlic clove
2 and 1/2 ounces fresh basil leaves (one overflowing packed cup)
1/4 cup toasted pine nuts
1/3 cup extra virgin olive oil
2 tablespoons finely grated parmigiana-reggiano cheese
kosher salt
freshly ground black pepper
For Assembly:

1 package (16 ounces each) Driscoll’s strawberries
5 ounces fresh mozzarella pearls
3 ounces sungold, cherry, or other small heirloom tomatoes, halved


Fill a medium saucepan with cold, salted water and bring to a boil. Add the rinsed farro, stir, and cook for 25 to 30 minutes or the farro is tender and cooked through. Drain the farro in a fine-meshed sieve and spread into a thin layer onto a clean sheet pan (alternatively, you can place it in a large mixing bowl – the goal is to cool the farro quickly). Cool completely at room temperature, or place in the refrigerator for 10 to 15 minutes to speed this process up.
As the farro is cooling, prepare the pesto. In a large food processor, pulse the garlic until finely minced. Add the basil leaves and pine nuts, and pulse until coarsely chopped, scraping down the sides of the bowl as necessary. Slowly pour in the olive oil, processing until mostly smooth. Season to taste with salt and pepper.
Hull and quarter half the package of strawberries. Once the farro has cooled, place in a large mixing or serving bowl and generously toss with the pesto until evenly coated. Add the strawberries, mozzarella pearls, and tomatoes and toss gently. Season to taste with salt and pepper. Serve at room temperature.


Don’t forget to check out 20 Healthy Crock Pot Meals to help you on those busy days. Staying on track means you need to plan ahead.

If you have a recipe you love, share it with me!

Remember Maintenance is key!

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