A guide to eating for weight loss maintenance

You’ve made it to your weight loss goal. Congratulations! You definitely have reason to celebrate!

You may be wondering “What’s next?” It’s likely that you put a lot of hard work into reaching this goal. Making changes to things like your nutrition habits, daily movement, sleep patterns, and much more! While it’s exciting to reach your goals, it's important to remember that in order to maintain the progress you’ve made, you also have to maintain the habits you’ve developed.

That being said, let’s talk about sustainability. Ask yourself, “Can I keep doing this for the rest of my life?” If you can’t continue what you’re currently doing long-term, then it’s likely that you won’t be able to maintain your progress. If you think this may be the case for you, consider how you can adjust your routine to establish habits that will last a lifetime. While it can be tempting to establish food rules for maintenance, restricting or eliminating certain food groups doesn’t really align with a lifelong, sustainable approach to nutrition.

Research shows that restricting your intake of certain foods leads to increased hunger and/or cravings, and is a consistent predictor of overeating. This can make maintenance very difficult and honestly not enjoyable! It’s hard to appreciate the progress you’ve made when you’re constantly feeling hungry or missing out on dinners with friends. It’s more important to focus on establishing healthy eating patterns over time than it is to focus on eating perfectly every day.

To avoid feeling burnt out, focus on what you can add to your routine instead of what you have to limit!

Add snacks

Many individuals are afraid to eat more often because they think it leads to eating more calories. In most cases, it actually leads to better portion control at meals, meaning you’re less likely to overeat. Having a meal or snack every 3-4 hours can help to manage hunger levels and cravings throughout the day by regulating blood sugar. When you go too long without eating, your blood sugar can drop. Your body responds by sending signals to the brain to eat something to bring your blood sugar back to a stable level, hello cravings! When this happens, you may be more inclined to reach for high sugar or starchy foods. However, if you eat regularly and avoid that initial drop in blood sugar, you’re less likely to experience those cravings that make it so difficult to stay on track.

Add extra protein

Protein is one of the most satiating foods, so ensuring ¼ to ½ of your meal consists of protein can help improve portion control by making you feel more full. Protein can also reduce cravings by improving blood sugar levels after eating, so make sure to include a source with all your meals and snacks to get the most benefit!

Add volume

Follow the balanced plate method and fill half of your plate with non-starchy vegetables. These high fiber vegetables are great for volume eating; a strategy that focuses on increasing the volume of meals by adding foods that are high in nutrients but low in calories, like non-starchy fruits and vegetables. Volume eating can aid in weight loss maintenance because it increases the amount of food at each meal without adding many calories, helping you to feel full and nourished rather than deprived and limited. Did we mention that all of that fiber helps with blood sugar management, too?

For example, two cups of broccoli will have more fiber and fewer calories than 1/2 cup of rice. This means that a large portion of broccoli will be much more filling than a small portion of rice. This doesn’t mean that you should always choose broccoli over rice, but this example is something to think about when building your plate and choosing your portions. Try filling ½ of your plate with broccoli, and about ¼ of your plate with rice rather than vice versa. You’re still able to enjoy both foods, but filling a larger portion of your plate with broccoli allows you to feel more full for fewer calories than if you had only had the rice.

Other foods like salad greens, broccoli, cauliflower, carrots, peppers, onions, and zucchini, for example, can increase the volume of your meal without dramatically increasing your calories.

Add foods you enjoy

You don’t have to give up the foods you love. In fact, restriction often leads to increased or more intense cravings. Bringing intention to your food choices by making conscious decisions around your indulgences (rather than feeling like your food choices happened to you) is a powerful way to rewrite your relationship with food. For some individuals, planning treats that they truly enjoy can prevent feelings of deprivation and lead to better long-term adherence to lifestyle changes. So go ahead, have a slice of birthday cake or treat yourself to a homemade ice cream cone! Enjoy your treats mindfully without guilt and remember that one treat won’t undo all of the other nutrition-related habits you’ve been working to establish.

As you enter this new stage in your journey, remember that maintenance will look different for everyone. One thing’s for sure though: no matter what this stage looks like for you, you’ll still want to focus on the same basic principles that you’ve been practicing with Sequence. Use the balanced plate method as a guide. This model is the foundation for building meals that are full of variety and contain the nutrients you need! You can always go back to basics and find balance in your nutrition with this model.

For examples on how to add to your nutrition and build a balanced meal, see the recipes below!

Breakfast:

High Protein Overnight Oats

35 grams of protein, 8 grams of fiber

Servings: 1

Total time: 4 hours and 15 minutes or overnight Prep time: 15 minutes

Ingredients

• 1/2 cup old-fashioned oats
• 1/2 cup milk of choice
• 1/4 cup Greek yogurt (plain or flavored)
• 1 scoop vanilla protein powder
• 1 tbsp chia seeds
• 1 tsp honey (optional)
• 1/4 cup fresh berries for topping (optional)

Directions:

1. In a mason jar or a container with a lid, combine oats, milk, Greek yogurt, protein powder, chia seeds, and honey (if using).
2. Mix well until all ingredients are combined and there are no lumps.
3. Cover the container and refrigerate overnight or for at least 4 hours.
4. In the morning, give the oats a stir and add fresh berries on top, if desired.

Baked Egg Cups

25 grams of protein, 5 grams of fiber

Servings: 3 Serving Size: 2 egg cups

Total time: 30 minutes Prep time: 10 minutes

Ingredients

• 6 slices turkey
• 6 large eggs
• 1/4 cup shredded cheese
• 1 cup spinach
• Salt and pepper to taste
• Chopped herbs (optional)
• 3 slices whole grain bread, toasted

Directions:

1. Preheat your oven to 375 Fahrenheit and grease a muffin tin with cooking spray.
2. Place one slice of ham in each muffin cup, pressing it down to create a cup shape.
3. Crack one egg into each ham cup.
4. Add spinach and a sprinkle shredded cheese on top of each egg.
5. Season with salt and pepper to taste.
6. Bake for 15-20 minutes, or until the egg whites are set and the yolks are cooked to your desired level.
7. Remove from the oven and let cool. Use a knife or spatula to gently remove the baked egg cups from the muffin tin.
8. Sprinkle with chopped herbs, if desired, and serve hot with whole grain toast.

Cinnamon Raisin High Protein French Toast

30 grams of protein, 15 grams of fiber

Servings: 1

Total time: 35 minutes Prep time: 15 minutes

Ingredients

• 2-3 slices whole grain bread
• 3 egg whites + 1 egg
• 1/4 cup milk of your choice
• 1 tsp vanilla extract
• 1 tsp cinnamon
• Cooking spray or butter for the pan

Directions:

1. In a bowl, whisk together the egg whites, egg, milk, vanilla extract, and cinnamon until well combined.
2. Dip each slice of bread into the mixture, coating both sides.
3. Heat a non-stick skillet over medium heat and spray with cooking spray or melt a little butter.
4. Add the slices of bread to the pan and cook until golden brown on both sides, about 2-3 minutes per side.
5. Add your choice of topping if desired.

Lunch:

Egg Salad Stuffed Bell Peppers

20 grams of protein, 2 grams of fiber

Servings: 2

Total time: 35 minutes Prep time: 15 minutes

Ingredients

• 4 eggs
• ½ cup low fat cottage cheese
• 1 tbsp dijon mustard
• 1/4 tsp salt
• 1/4 tsp black pepper
• 2 bell peppers (any color)

Directions:

1. Hard-boil the eggs by placing them in a pot of cold water, bringing to a boil, then letting them simmer for 10-12 minutes. Drain the water and let the eggs cool before peeling.
2. Cut the eggs in half and place the yolks in a bowl. Mash the yolks with a fork until they are crumbly.
3. Add the cottage cheese, mayonnaise, dijon mustard, salt, and pepper to the bowl and mix until well combined.
4. Dice the egg whites and add them to the bowl. Stir gently to combine.
5. Cut the bell peppers in half vertically and remove the seeds and membranes.
6. Stuff each pepper half with the egg salad mixture.
7. Serve immediately or refrigerate until ready to serve.
   

Mediterranean Chickpea Salad

14 grams of protein, 10 grams of fiber

Servings: 4

Total time: 45 minutes Prep time: 15 minutes

Ingredients

• 2 cans chickpeas, drained and rinsed
• 1 small red onion, finely chopped
• 1 red bell pepper, chopped
• 1 yellow bell pepper, chopped
• 1 cucumber, chopped
• 1 cup cherry tomatoes, halved
• 1/2 cup pitted kalamata olives
• 1/2 cup crumbled feta cheese
• 1/4 cup chopped fresh parsley
• 1/4 cup chopped fresh mint
• 2 tbsp extra-virgin olive oil
• 2 tbsp red wine vinegar
• 1 clove garlic, minced
• Salt and pepper to taste

Directions:

1. In a large bowl, combine the chickpeas, red onion, bell peppers, cucumber, cherry tomatoes, olives, feta cheese, parsley, and mint.
2. In a small bowl, whisk together the olive oil, red wine vinegar, garlic, salt, and pepper.
3. Pour the dressing over the salad and toss gently to combine.
4. Chill the salad in the refrigerator for at least 30 minutes before serving.
5. Serve and enjoy!
   

Grilled Chicken Snack Wrap

27 grams of protein, 3 grams of fiber

Servings: 1

Total time: 20-25 minutes Prep time: 5 minutes

Ingredients

• 3-4 grilled and ready-to-eat chicken breast strips (such as Tyson) (3 oz)
• 1 whole grain tortilla
• 2 tbsp shredded mild cheddar cheese
• 1 romaine leaf, washed and dried
• 1-2 tbsp Bolthouse Farms Greek yogurt based ranch dressing. Or you can click here for a quick and easy homemade recipe!

Directions:

1. Bake chicken as directed on packaging.
2. Microwave tortilla for 15 seconds and layer ranch dressing, romaine lettuce, chicken nuggets, and cheddar cheese inside.
3. Wrap tortilla.
4. Add a side salad or steamed vegetables for more volume and fiber!
   
   

Dinner:

Protein Packed Pasta Bake

35 grams of protein, 5 grams of fiber

Servings: 6

Total time: 30-35 minutes Prep time:15 minutes

Ingredients

• 1 box of protein-pasta (such as Barilla)
• 1 pound lean ground turkey (99%)
• ½ cup low-fat cottage cheese
• 2 tbsp tomato paste
• 3 oz Parmesan cheese, grated
• Black pepper, red pepper, and basil to taste

Directions:

1. Bring a large pot of water to a boil for the pasta, cook for 8-9 minutes. Save about a ½ cup of pasta water for later.
2. Cook the turkey for 6-7 minutes. While the pasta is cooking or until the internal temperature reaches 165 degrees Fahrenheit.
3. Add the turkey and pasta to a large, oven-safe dish.
4. Add the cottage cheese, tomato paste, and spices to a blender. You will likely need to add a few splashes of pasta water to thin out the mixture. Once fully blended, mix the sauce into the turkey and pasta dish.
5. Top with cheese.
6. If you are prepping for later, make sure to wrap or cover the dish until you’re ready to eat.
7. When it’s time to eat, preheat the oven to 375 degrees and cook for 15-20 minutes.
8. Cut into 6 servings.
9. Pair with a veggie based side and enjoy!

BBQ Pulled Chicken Baked Potatoes

29 grams of protein, 5 grams of fiber

Servings: 4

Total time: 3-4 hours

Ingredients

• 1 pound chicken breast
• 1 cup chicken stock
• ½ cup BBQ sauce (My personal favorite is Sweet Baby Rays)
• 1 tsp garlic powder
• 2 tsp onion powder
• 1 tsp paprika powder
• 4 small russet potatoes or 2 large cut in half
• ¼ cup cheddar cheese
• ¼ cup sour cream
• ¼ cup chopped green onion (optional)
• 2 cups steamed or roasted vegetable of choice

Directions:

1. Place chicken breast, 1 cup stock, and seasonings in a slow cooker.
2. Cook on high for 3.5 hours or until chicken can be easily shredded.
3. While chicken is cooking, preheat the oven to 425 degrees Fahrenheit.
4. Wash potatoes and place them on a baking sheet. Bake for 60 minutes or until a fork is able to pierce through them.
5. When chicken is done, shred with fork or hand mixer and toss with ½ cup BBQ sauce.
6. Stir chicken, cover, and cook for 10 more minutes.
7. Cut potatoes in half, top with shredded chicken, cheese, sour cream, and green onions (optional). Add steamed or roasted vegetables as an extra topping or as a side item. Steamed broccoli or cauliflower would go great with this!
8. Serve and enjoy!

Black Bean Burrito Bowls

17 grams of protein, 15 grams of fiber

Servings: 2

Total time: 35 minutes Prep time: 15 minutes

Ingredients

• ½ cup rice of choice
• 2 cups romaine lettuce
• 1 can black beans
• 1 tsp chili powder
• 2 tsp garlic powder
• 1 tsp salt
• ½ avocado, peeled, pitted and sliced
• ½ cup sweet corn
• 1 cup cherry tomatoes, sliced or quartered
• ¼ cup sliced black olives
• Optional: Sour cream, salsa, lime juice, sliced jalapenos, cilantro.

Directions:

1. Cook rice according to package directions.
2. Empty can of black beans in pot with chili powder, garlic powder, and salt, stirring occasionally until warm.
3. Divide ½ of the salad greens and ½ of the rice among 2 bowls and place black beans over the top.
4. Top with sliced avocado, corn, tomatoes, olives.
5. Serve with Sour cream, salsa, lime juice, sliced jalapenos, and cilantro if desired.

Snacks:

Apple Protein Dip

15 grams of protein, 5 grams of fiber

Servings: 1

Total time: 5 minutes

Ingredients

• ½ cup nonfat, plain Greek yogurt
• 1 tbsp peanut butter
• ½ tbsp honey
• dash of cinnamon
• 1 apple

Directions:

1. In a bowl, mix together peanut butter, and honey until smooth. Microwave in 10 second intervals until desired consistency.
2. Stir in the yogurt until smooth and sprinkle cinnamon on top.
3. Serve with apples or celery!

Frozen Yogurt Dipped Cherries with Chocolate Drizzle

10 grams of protein, 3 grams of fiber

Servings: 2

Total time: 1 hour & 10 minutes Prep time: 10 minutes

Ingredients

• 2 cups fresh pitted cherries
• 1 cup flavored Greek yogurt
• ¼ cup chocolate chips

Directions:

1. Place pitted and washed cherries into a mixing bowl.
2. Add the greek yogurt to the cherries and coat all cherries.
3. Place yogurt covered cherries on a baking sheet with parchment paper.
4. Microwave the chocolate chips in 10 second intervals until smooth consistency.
5. Drizzle melted chocolate over the yogurt covered cherries on the baking sheet.
6. Place in the freezer for 1 hour or until frozen.
7. Break apart into bite size pieces.
8. Serve and enjoy!

Tomato, Cucumber, and Feta Salad

9 grams of protein, 6 grams of fiber

Servings: 4

Total time: 1 hour, 15 minutes Prep time: 15 minutes

Ingredients

• 2 large tomatoes, diced
• 1 large cucumber, peeled and diced
• 1/2 red onion, thinly sliced
• 1/2 cup crumbled feta cheese
• 1 can of garbanzo beans drained and rinsed
• 1/4 cup chopped fresh parsley
• 2 tbsp extra-virgin olive oil
• 1 tbsp red wine vinegar
• Salt and freshly ground black pepper, to taste

Directions:

1. In a large bowl, combine the diced tomatoes, diced cucumber, garbanzo beans, and sliced red onion.
2. Add the crumbled feta cheese and chopped parsley to the bowl.
3. Drizzle the extra-virgin olive oil and red wine vinegar over the top of the salad, and toss to combine.
4. Season with salt and freshly ground black pepper, to taste.
5. Serve immediately or refrigerate until ready to serve.
6. Can be eaten on its own or with whole grain chips or crackers.

Recipes by Allison Holladay, RDN.

*Exact nutrient information will vary.

It’s important to continue to work on improving your habits no matter what stage you’re in. It’s likely that as life changes, so will the factors that affect your habits. Being proactive and setting new goals to address these changes can make it easier for you to manage your health. WeightWatchers Clinic has great resources to help you do this! If you aren’t a member already, see if you qualify!