Weight Loss Food Should Still Taste Like Food.
Eating with intention does not mean spending 63 days eating bland, boring meals. The New Wave Kitchen is here to help you build simple, flavorful meals around protein, produce, fiber and real ingredients you can actually enjoy.
Start with these ten easy recipe ideas, then use them as inspiration for creating a nutrition routine that fits your New Wave Weight Loss journey.
Ten Recipes to Get You Started.
These recipes are meant to provide practical meal inspiration—not rigid rules. Individual nutritional needs and portions vary, so use your New Wave nutrition guidance and coaching to determine what works appropriately for your personal routine.
What Are You Hungry For?
Avocado Egg Toast
Creamy avocado, eggs and whole-grain toast make a simple breakfast with protein, healthy fats and satisfying texture.
Ingredients
- 1 slice whole-grain toast
- ½ avocado
- 1 egg, cooked to preference
- Tomato slices
- Black pepper
- Optional red-pepper flakes
Directions
- Toast the bread.
- Mash avocado over toast.
- Add tomato and cooked egg.
- Season with pepper and optional red-pepper flakes.
Berry Overnight Oats
Prep breakfast the night before with oats, chia seeds and fresh berries for an easy fiber-rich morning option.
Ingredients
- ½ cup rolled oats
- ½ cup unsweetened milk of choice
- ¼ cup plain Greek yogurt
- 1 tsp chia seeds
- ½ cup mixed berries
- Cinnamon to taste
Directions
- Combine oats, milk, yogurt and chia seeds.
- Refrigerate overnight.
- Top with berries and cinnamon before eating.
Berry Protein Smoothie Bowl
A cold, colorful bowl made with berries and Greek yogurt for a refreshing breakfast or snack.
Ingredients
- 1 cup frozen mixed berries
- ½ banana
- ½ cup plain Greek yogurt
- Small splash milk
- 1 tsp chia seeds
- Fresh berries for topping
Directions
- Blend frozen berries, banana, yogurt and a small splash of milk.
- Use just enough liquid to keep the mixture thick.
- Transfer to a bowl.
- Top with chia seeds and berries.
Grilled Chicken Crunch Salad
A hearty salad built around lean protein, crisp vegetables and plenty of texture.
Ingredients
- Grilled chicken breast, sliced
- Mixed greens
- Cucumber
- Tomatoes
- Shredded carrots
- Red onion
- Light vinaigrette
Directions
- Add greens and chopped vegetables to a bowl.
- Top with sliced grilled chicken.
- Add vinaigrette shortly before serving.
- Toss and enjoy.
Lemon Shrimp Cucumber Salad
A bright, light shrimp salad with crisp vegetables and a simple lemon-herb dressing.
Ingredients
- Cooked shrimp
- Chopped cucumber
- Mixed greens
- Thinly sliced red onion
- Fresh lemon juice
- 1 tsp olive oil
- Fresh herbs
Directions
- Combine shrimp, greens, cucumber and onion.
- Whisk lemon juice, olive oil and herbs.
- Drizzle lightly over salad.
- Toss before serving.
Herb Salmon & Roasted Vegetables
A satisfying salmon dinner paired with roasted vegetables for protein, color and healthy fats.
Ingredients
- 1 salmon fillet
- Zucchini
- Bell peppers
- Broccoli
- 1 tsp olive oil
- Lemon
- Garlic and herbs
Directions
- Heat oven to 400°F.
- Toss vegetables lightly with olive oil and seasoning.
- Place salmon on baking pan with vegetables.
- Bake until salmon is cooked through and vegetables are tender.
- Finish with lemon.
Turkey & Veggie Stuffed Peppers
Bell peppers filled with seasoned lean turkey, vegetables and a simple savory filling.
Ingredients
- 2 bell peppers, halved
- Lean ground turkey
- Diced onion
- Diced zucchini
- Tomato sauce
- Garlic
- Italian seasoning
Directions
- Brown turkey with onion, zucchini and garlic.
- Stir in a small amount of tomato sauce and seasoning.
- Fill bell-pepper halves.
- Bake at 375°F until peppers are tender.
Mediterranean Salmon Salad
Flaky salmon over greens with tomatoes, cucumber and avocado for a fresh dinner with Mediterranean-inspired flavors.
Ingredients
- Cooked salmon
- Mixed greens
- Cucumber
- Cherry tomatoes
- Avocado
- Lemon juice
- Fresh dill
Directions
- Arrange greens and vegetables on a plate.
- Add salmon and avocado.
- Finish with lemon, dill and black pepper.
Berry Yogurt Crunch Bowl
Plain Greek yogurt topped with berries, chia seeds and a small amount of nuts for crunch.
Ingredients
- ¾ cup plain Greek yogurt
- ½ cup berries
- 1 tsp chia seeds
- Small sprinkle chopped almonds
- Cinnamon
Directions
- Add yogurt to a bowl.
- Top with berries, chia seeds and almonds.
- Finish with cinnamon.
Protein Avocado Open Sandwich
A simple open-faced sandwich layered with avocado, egg and herbs for a fast meal when you need something more substantial than a snack.
Ingredients
- 1 slice whole-grain bread
- ¼–½ avocado
- 1 boiled or poached egg
- Fresh herbs
- Black pepper
- Optional sliced tomato
Directions
- Toast bread if desired.
- Add sliced or mashed avocado.
- Top with egg, herbs and pepper.
- Add tomato if desired.
Healthy Eating Doesn't Have to Be Complicated.
Instead of chasing perfect meals, focus on creating a routine you can repeat consistently.
Build Around Protein
Including a protein source can help make meals more satisfying and support your overall nutrition routine.
Add Color
Vegetables and fruit bring fiber, vitamins, minerals and variety to everyday meals.
Make Good Choices Easier
Simple meal preparation reduces the number of food decisions you have to make when life gets busy.
One Meal Doesn't Define You
You don't need perfection. Return to your routine and keep moving forward.
Your New Wave Package Includes Nutrition Support.
Recipes can give you inspiration, but they don't answer every question about portions, food choices, consistency or how nutrition fits into your individual weight-loss routine.
The current New Wave Weight Loss Kit includes two months of virtual online coaching to support nutrition, accountability and consistency throughout your 63-day program.
Eating Better Is Easier When You Know What You're Working Toward.
The New Wave Weight Loss System combines your 63-day program, nutrition guidance, accountability, coaching and the complete New Wave Weight Loss Kit into one structured journey.
Use these recipes for inspiration—and use the system to help keep the rest of your weight-loss routine moving forward.