With minimal preparation (and even less cleanup), Sheet Metal Dinners are there for simple and convenient meals. If you haven’t jumped on this one-course meal trend, now is the time, especially if you’re aiming for a weight loss goal. Cooking lean protein with high-fiber veggies on a single baking sheet is an easy way to stock up on nutrients proven to speed up weight loss.
Specifically, research has shown that people who eat more protein are often more successful at losing weight. A Meta-analysis 2021 over 37 studies found that increasing protein in the diet was more effective for weight loss than increasing other nutrients. Including plenty of fiber also paves the way for weight loss by keeping you full long after dinner time. And leaving ingredients high in simple carbs (like white bread, white pasta, and sweeteners) off your pan – and, therefore, off your plate – helps you avoid empty calories.
Looking for recipes that you can arrange in gorgeous rainbow layers on a baking sheet? Here are five delicious and colorful combos to add to your weight loss repertoire. Then, for even more healthy recipe ideas, check out our list of over 20 easy dinner recipes that will keep your health goals on track.
Committing to a weight loss plan doesn’t mean you have to opt out of Taco Tuesday, thank goodness! Let the Mexican-themed good times roll with pan-pan tilapia tacos. Tilapia is one of the lowest calorie fish on the market, making it a solid choice for a low-calorie dinner, while peppers, onions, and tomatoes amplify the party without overloading you with calories or carbohydrates.
How to do it: Start by mixing a DIY taco seasoning consisting of a tablespoon of chili powder, 1/2 tablespoon of cumin, 1/2 teaspoon of garlic powder, 1/2 teaspoon of salt, 1/4 teaspoon of pepper and 1/4 teaspoon of paprika. Cut a red pepper and an orange pepper into strips and half a red onion into 1/2-inch slices. Place on a baking sheet. Drizzle with olive oil and sprinkle with half the spice blend. Bake at 400 degrees for 15 minutes.
While the vegetables are cooking, cut 1 pound of tilapia fillets into 1-inch strips and season with the other half of the spice blend. Add to the baking sheet and cook for another 10 to 12 minutes. Assemble tacos with corn tortillas and any toppings you like. For four persons.
If you’ve decided to turn to herbs for weight loss, you’re on to something. Vegan, vegetarian, and plant-based diets can be a great way to eat better for your waistline (not to mention the planet). A 2020 review, for example, reviewed 19 studies of people who adhered to a low-fat vegan diet. In each study, people following this diet lost weight, and in seven of the studies the weight loss was considered significant.
Enjoy the benefits of going vegetarian with our vegan sausage and vegetable dish. It combines the spicy bite of Italian seitan-based sausage with low-carb veggies like red pepper, broccoli, and red onion. A generous serving of cubed butternut squash adds extra flavor. Save leftovers for breakfast!
Get our vegan sausage and vegetable recipe.
The herbal goodness continues with this Indian-inspired weekday pan dinner. Crunchy roasted chickpeas are the protein centerpiece of this spicy dish (and their high fiber content is a definite plus for weight loss). Sweet potato chunks and crispy kale chips top it off with plenty of satiating complex carbohydrates and micronutrients like vitamin A, vitamin K, and potassium.
How to do it: Place 1 1/2 cups cubed sweet potatoes, a sliced red onion and 2 cups rinsed and drained chickpeas on a baking sheet. Drizzle with olive oil and sprinkle with a teaspoon of garlic powder, 3/4 teaspoon of ground ginger, 1/2 teaspoon of salt and 1 1/2 tablespoon of garlic powder. curry. Stir to coat the chickpeas and vegetables with oil and spices.
Bake at 400 degrees for 25 to 30 minutes. Stir, then add two cups of chopped kale to the pan. Drizzle the kale with olive oil and bake for another 10 minutes. For two.
This baking sheet recipe is truly a spring chicken. Here, you’ll soak up the fresh flavors of spring alongside everyone’s favorite weight loss meat: boneless, skinless chicken breast. This will fill you up with protein galore at a huge 56 grams by piece. Meanwhile, the fresh herbs and lemon juice add a tangy flavor for just a few calories.
How to do it: Prepare this springtime meal by cutting two chicken breasts in half and slicing a bunch of asparagus, a bunch of radishes and three large carrots into 1-inch pieces. Place everything on a baking sheet. In a medium bowl, whisk together 6 tbsp olive oil, 1 1/2 tbsp lemon juice, 1/2 cup chopped fresh parsley, 1/2 cup chopped fresh basil, three onions diced greens, 1/2 teaspoon salt and 1/4 teaspoon pepper. Pour over the chicken and vegetables, then bake for 30 minutes in the oven at 425 degrees, stirring halfway through cooking.
Trying keto for weight loss? Our Butter Baked Salmon and Asparagus will help you stick to your prescribed macros with high levels of healthy polyunsaturated fats (and, okay, a little butter for added flavor and fat). Even if you’re not on keto, adding fish to your diet could help you lose weight because it’s a complete protein that helps reduce inflammation. Check Out Six Ways Eating Fish Can Help You Lose Weight Here!
Get our Keto Butter Salmon and Asparagus Recipe.