Switching to smaller meals for weight loss? Here are 8 mini meal options for variety


A weight-loss journey involves a lot of things like watching what you are consuming, how much you are eating and how often you are digging into food. This is exactly why several nutritionists recommend you to go for healthy mini meals for weight loss!

Most people have three meals a day.  But if you are trying to get rid of extra weight, many advise it may be better to increase the number of meals per day. This can be done by consuming smaller meals which are high on nutrition.

Nutritionist Anjali Mukerjee shared on Instagram that in the world of nutrition, it’s well-know that you should burn more calories than you consume to lose weight and fat.

So, how can one achieve this? According to the expert, the answer lies in portion control and optimal meal frequency. She shares studies have shown that eating frequent mini meals spread across throughout the day, prevents the metabolism from slowing down and reduces hunger pangs. She added that it “optimally fuels your body,” and also has a positive impact on insulin  levels and cholesterol.

Healthy mini meals for weight loss

1. One cup of soy milk with almonds

According to CyTA – Journal of Food, soy milk is known for its health and nutritional benefits, and is considered as one of the best plant substitutes for cow milk. Soya milk is high in protein, lactose-free, low in cholesterol and and also rich in polyunsaturated fatty acids.

As for nut consumption such as almond, it causes improvements in total cholesterol and low density lipoprotein-cholesterol, as per Journal of Research in Medical Sciences : The Official Journal of Isfahan University of Medical Sciences.

2. Sandwich with healthy fillings

Sandwiches are easy to make, and if you get the fillings and the type of bread right, then it will be the perfect meal for you. Mukerjee suggests eat “half a sandwich made with one slice of whole wheat bread with either of the following fillings – shredded chicken, cucumber, tomato with chutney or paneer.”

sandwich for mini meals
Sandwich with healthy fillings should be part of your mini meals. Image courtesy: Shutterstock

3. One bowl of mung beans (green gram sprouts) with salad.

According to MDPI, mung bean is an important pulse and has a long history of usage as traditional medicine. It is an excellent source of vitamins, protein, dietary fiber, and minerals, among other things.

4. A handful of peanuts with chana

Pick an equal ratio to reap the benefits. Peanuts are known for being rich in many natural micronutrients including minerals, vitamins as well as bioactive compounds like resveratrol that are beneficial to health, as per Journal of Food Science and Technology.

5. Eat wheat bran rotis

If you are not a rice eater, you must be eating rotis during lunch and dinner. But what type of roti are you eating? Mukerjee said, “Substitute your rotis with wheat bran rotis.” She also suggested to reduce the number of rotis to half of what you generally eat.

6. Omelette with toast

Omelette toast is not just a breakfast thing! You could eat one toast with two egg whites omelette or one full egg omelette, suggested Mukerjee.

eggs for mini meal
Omelette with a toast is a healthy way to begin your day. Image Courtesy: Shutterstock

According to MDPI, egg protein has many benefits. One of them is that it can decrease appetite, which will result in a reduction in the caloric intake from the next meal and ultimately, weight reduction.

7. One fruit

Fruits are not only healthy but tasty too, so either eat an apple, orange, sweet lime, 20 cherries or one bowl of watermelon.

8. A bowl of dal or yogurt with salad

Yogurt enhances the taste of your food, but it also has many benefits. It is a nutrient-dense food that is a good source of calcium, dairy protein, calcium, magnesium, vitamin B-12, and more. Its unique fermented food matrix provides added health benefits by enhancing nutrient absorption as well as digestion, as per Advances in Nutrition.

While it’s good to eat mini meals, Mukerjee recommended to have a three-hour gap between each meal. So, pick any six from the options given for a one-day eating plan.


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