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15 Best Banana Recipes For Weight Loss

Don’t throw those overripe bananas out!

FACT CHECKED BY Christopher Roback
Beautiful young woman with bananas. Tropical fruits. Summer concept. Healthy eating.
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FACT CHECKED BY Christopher Roback

Bananas are a powerhouse of nutrition and absolutely delicious. “Among all fruits, bananas are one of the best sources of potassium, with about 450 milligrams (mg) per banana,” says Harvard Health. “Healthy adults not on certain medications should aim for 4,700 mg of potassium daily, although few Americans meet this goal. A high potassium intake may help reduce high blood pressure and has also been linked to a lower risk of stroke and possibly heart disease.” Here are the 15 best banana recipes for weight loss, health, and fitness.


Healthy Banana Bread

Banana nut sweet bread sliced on a wooden cutting board with bananas in backgroundShutterstock

This Healthy Banana Bread recipe is from Cookie + Kate. “This banana bread recipe is made with 100 percent whole wheat flour, unlike traditional banana bread recipes that call for refined flour and lots of processed sugar.”

Ingredients

  • ⅓ cup (75 grams) melted coconut oil, extra virgin olive oil, or high-quality vegetable oil*
  • ½ cup honey (168 grams) or maple syrup (155 grams)
  • 2 eggs
  • 1 cup (225 grams) mashed ripe bananas (about 2 ½ medium or 2 large bananas)
  • ¼ cup (56 grams) milk of choice or water
  • 1 teaspoon baking soda (NOT baking powder; they aren’t the same!)
  • 1 teaspoon vanilla extract
  • ½ teaspoon salt
  • ½ teaspoon ground cinnamon, plus more to swirl on top
  • 1 ¾ cups (220 grams) white whole wheat flour or regular whole wheat flour**
  • Totally optional: ½ cup mix-ins like chopped walnuts or pecans, chocolate chips, raisins, chopped dried fruit, fresh banana slices…

Instructions

  1. Preheat oven to 325 degrees Fahrenheit (165 degrees Celsius) and grease a 9×5-inch loaf pan.
  2. In a large bowl, beat the oil and honey together with a whisk. Add the eggs and beat well, then whisk in the mashed bananas and milk. (If your coconut oil solidifies on contact with cold ingredients, simply let the bowl rest in a warm place for a few minutes, like on top of your stove, or warm it for about 10 seconds in the microwave.)
  3. Add the baking soda, vanilla, salt and cinnamon, and whisk to blend. Lastly, switch to a big spoon and stir in the flour, just until combined. Some lumps are ok! If you’re adding any additional mix-ins, gently fold them in now.
  4. Pour the batter into your greased loaf pan and sprinkle lightly with cinnamon. If you’d like a pretty swirled effect, run the tip of a knife across the batter in a zig-zag pattern.
  5. Bake for 55 to 60 minutes, or until a toothpick inserted into the center comes out clean (typically, if I haven’t added any mix-ins, my bread is done at 55 minutes; if I have added mix-ins, it needs closer to 60 minutes). Let the bread cool in the loaf pan for at least 10 minutes. You may need to run a butter knife around the edges to loosen the bread from the pan. Carefully transfer the loaf to a wire rack to cool before slicing.

RELATED:I'm a Nutritionist, and These are the Best Banana Recipes For Weight Loss

Banana Bars

,Cutting,Banana,Slices.,Sliced,Banana.,Banana,Slices.,Preparing,Fruit,foodShutterstock

This Banana Bars recipe is from The Big Man’s World. “These bars are a spin on two of my favorite simple banana recipes: my banana bread cookies and oatmeal breakfast cookies. Instead of cookies, you get a thick, chewy, soft bar that is so satisfying!”

Ingredients (and substitutions):

  • Besides the banana itself, everything that is needed is pretty much pantry staples. Here is what this recipe calls for:
  • Rolled oats. You get the perfect chewy and thick texture with rolled oats. While quick oats will work, they will be a little softer.
  • Bananas. Ensure you have really ripe bananas to make this recipe. That way, you don’t have to add any extra sweetener.
  • Peanut butter. I find the combination of oats, peanut butter, and bananas hard to resist. But you can substitute it with almond, cashew, or hazelnut butter. If you want to keep this recipe nut-free, use pumpkin, sunflower, butter, or even tahini.
  • Chocolate chips. Chocolate chips or chocolate chunks create beautiful pockets of gooey chocolate upon baking. I prefer 55-60% dark chocolate chips but feel free to use white, dark, or milk chocolate.

How to make banana bars:

  1. Make the batter. Combine mashed banana, nut butter, and oats in a bowl. Fold in the chocolate chips.
  2. Bake the banana bars. Transfer the banana batter to a lined and greased 8×8-inch pan. Even out the surface and top with more chocolate chips. Proceed to bake in a preheated oven at 180°C/350°F until the center firms up, and you see golden brown edges.
  3. Cool and slice. Once baked to your preference, remove the tray from the oven. Allow it to cool to room temperature. Slice it into bars and store it.

Banana Breakfast Cookies

Healthy evening snacks made of rolled oats, pureed ripe plantains and raisins. Shot on white background with ripe plantain and oats aroundShutterstock

These Banana Breakfast Cookies are from FIVEheartHOME. “Banana Breakfast Cookies make a wholesome, yummy breakfast on the go. This banana recipe is naturally sweetened, gluten-free, and perfect for using up ripe bananas!”

Ingredients:

  • 2 cups quick oats
  • ½ teaspoon cinnamon
  • ½ teaspoon baking powder
  • ½ teaspoon baking soda
  • ½ teaspoon salt
  • 1 cup mashed banana, from approximately 2 large or 3 medium overripe bananas
  • ½ cup peanut butter or your favorite nut or non-nut butter, like almond butter or sunflower seed butter
  • 2 tablespoons honey
  • 1 teaspoon vanilla
  • ½ cup chopped pecans, or your favorite nut
  • ¼ cup chocolate chips or raisins, optional

Instructions:

  1. Position the rack in center of the oven and preheat to 350°F. Line a baking sheet with parchment paper and set aside.
  2. Measure oats, cinnamon, baking powder, baking soda, and salt into a large bowl; whisk to combine.
  3. Stir in mashed banana, peanut butter, honey, vanilla, pecans, and chocolate chips.
  4. Scoop dough using a scant ¼-cup measuring cup to form 12 cookies.
  5. Flatten the top of each cookie on the baking sheet and bake for 14 to 16 minutes.
  6. Allow cookies to cool completely on a baking sheet before storing them in an airtight container.

No Bake Banana Bread Bites

Healthy Homemade Muffin Breakfast Bites with Chia Chocolate and NutsShutterstock

This recipe for No Bake Banana Bread Bites comes from Running In a Skirt. “This recipe is the perfect little bite of healthy goodness. It has all of your favorite banana bread flavors packed into a small package that's mixed together easily and doesn't need to be baked or put in the oven at all.”

Ingredients:

Most of the ingredients for this No Bake Banana Bread Bites recipe are probably already in your pantry. This is just an overview, so keep scrolling for the full recipe totals.

  • Quick Cooking Oats: You can use any type of oatmeal for this including quick-cooking oats, old-fashioned oats, or even gluten-free oats. I like using quick-cooking oats because it gives the mixture a more even texture. The smaller oats also give the mixture more bread consistency.
  • Ripe Bananas: Look for very ripe bananas that are starting to get brown spots. The more spots the sweeter it is! You'll make your mashed bananas from these.
  • Peanut Butter: I add peanut butter to the mixture so there will be something sticky to make everything form into a ball. You could substitute almond butter.
  • Coconut: The coconut isn't a traditional banana bread ingredient, but I love the natural sweetness it adds to these. You can leave it out if you don't like coconut.
  • Mini Chocolate Chips: Chocolate chips are the perfect combination with banana bread.
  • Chia Seeds: Chia seeds plump up when added to this mixture, help with the bites sticking together, and add health benefits like omega-3 fatty acids and protein.
  • Vanilla: Vanilla is a key flavor in banana bread, so I added it here, too.
  • Cinnamon: Cinnamon is another great flavor that brings out the familiar banana bread flavor without baking.

Substitutions:

  • You can also easily make these gluten-free by using gluten-free oats! If you need or want to make this vegan or dairy-free, you can switch out these chocolate chips. If you have a peanut allergy, feel free to use another nut or seed butter like this almond butter.

Instructions:

  1. Here's an overview of how to make No Bake Banana Bread recipe, but keep scrolling for a full printable recipe.
  2. In a medium bowl, mash the bananas well with a fork. Mix all the other ingredients - oatmeal, peanut butter, coconuts, chocolate chips, chia seeds, vanilla, and cinnamon- together until well combined. This will be your batter. You can also use a food processor.
  3. Divide the "dough" into 12-15 portions. Form into balls.
  4. Place on a cookie sheet to firm up in the fridge.
  5. Once they are set, transfer and store them in an airtight container in the fridge. Store in the refrigerator for up to five days.

Healthy Banana Cake

Banana bread with chocolate chips on wooden tableShutterstock

This Healthy Banana Cake recipe is from MattsFitChef. “If you are looking for ways to use ripe bananas, this recipe is for you. Moist and delicious, this Healthy Banana Cake will satisfy your sweet tooth without guilt. It’s made with whole grain, is oil-free, gluten-free and naturally sweetened with bananas.”

Dry Ingredients:

  • 200 grams (2 cups) oat flour sub with wholewheat flour or preferred flour
  • 50 grams (½ cup) almond flour sub with more oat flour or preferred flour
  • 2 tsp baking powder
  • ⅙ tsp salt
  • 1 tsp ground cinnamon

Wet Ingredients:

  • 2 ripe bananas, about 200 grams
  • 2 large eggs
  • 80 ml (⅓ cup) maple syrup or honey
  • 60 ml (¼ cup) almond butter or preferred nut butter
  • 1 tsp vanilla extract

Optional Ingredients:

  • 40 grams (⅓ cup) of walnuts or preferred nuts in chunks

Healthy Greek Yogurt Frosting

  • 5 tbsp cream cheese low-fat
  • 4 tbsp Greek yogurt low-fat
  • 2 to 3 tbsp powdered sweetener or powdered sugar, to taste
  • ¼ tsp vanilla extract

Instructions:

  1. Heat oven to 180°C (350°F) and fold a 15 cm x 15 cm (7 inch x 7 inch) baking pan with parchment paper.
  2. In a large bowl, mash the two ripe bananas and combine them with eggs, maple syrup, almond butter, and vanilla extract. Once combined, whisk in ground cinnamon and mix until smooth.
  3. Using a rubber spatula or fork, stir in oat flour, almond flour, baking powder, and salt. Mix wet and dry ingredients together until you get a smooth batter.
  4. Optionally, stir in the pieces of walnuts.
  5. Pour the batter into your prepared pan. Bake in a hot oven for 25 to 35 minutes or until a toothpick inserted into the center of your banana cake comes out clean. Let cool over a baking rack or dish before frosting and serving.

Healthy Greek Yogurt Frosting:

  1. In a small bowl, mix cream cheese together with Greek yogurt, powdered sweetener (or powdered sugar), and vanilla extract. After mixing, use it right away or refrigerate until frosting.
  2. Only before serving, spread the icing on top of your (cooled) banana cake.

Healthy Banana Pudding Jars

Banana magnolia dessertShutterstock

This recipe for Healthy Banana Pudding comes from Nourishing Niki. “You are going to LOVE these Healthy Banana Pudding Jars. This recipe is quick and delicious and a healthier take on a classic favorite. I bet you already have these ingredients in your kitchen, making this a convenient and wholesome dessert option in under 5 minutes!”

Equipment:

  • Mason Jars or similar

Ingredients:

  • 125 g Yogurt 1 cup
  • 10 g Vanilla Protein Powder 1 tbsp – see notes for substitutes
  • 1 tsp Vanilla Extract
  • 60 g Banana 1 small or half a large banana
  • 4-6 Healthy Shortbread Cookies or cookies of choice or more or less 🙂

Instructions:

  1. Combine yogurt, protein & vanilla.
  2. Slice banana into coins
  3. Break cookies into small pieces.
  4. Layer cookies, banana, and vanilla pudding in your jar and enjoy.

Maple-Sweetened Banana Muffins

Homemade banana muffins with nutsShutterstock

This Maple-Sweetened Banana Muffins recipe comes from Cookie + Kate. “These whole wheat, maple-sweetened banana muffins are so fluffy and moist, I bet no one can guess they’re healthy muffins. They’re easy to make, too, with basic ingredients and only one mixing bowl!”

Ingredients:

  • ⅓ cup melted coconut oil or extra-virgin olive oil*
  • ½ cup maple syrup or honey
  • 2 eggs, preferably at room temperature
  • 1 cup packed mashed ripe bananas (about 3 bananas)
  • ¼ cup milk of choice or water (I used almond milk)
  • 1 teaspoon baking soda
  • 1 teaspoon vanilla extract
  • ½ teaspoon salt
  • ½ teaspoon cinnamon, plus more for sprinkling on top
  • 1 ¾ cups white whole wheat flour or regular whole wheat flour
  • ⅓ cup old-fashioned oats (optional), plus more for sprinkling on top
  • 1 teaspoon turbinado (raw) sugar or other granulated sugar, for sprinkling on top

Instructions:

  1. Preheat the oven to 325 degrees Fahrenheit (165 degrees Celsius). If necessary, grease all 12 cups of your muffin tin with butter or non-stick cooking spray (my pan is non-stick and doesn’t require any grease).
  2. In a large bowl, beat the coconut oil and maple syrup together with a whisk. Add the eggs and beat well. Mix in the mashed bananas and milk, followed by the baking soda, vanilla extract, salt and cinnamon.
  3. Add the flour and oats to the bowl and mix with a large spoon, just until combined. If you’d like to add any additional mix-ins**, like nuts, chocolate or dried fruit, fold them in now.
  4. Divide the batter evenly between the muffin cups, filling each cup about two-thirds full. Sprinkle the tops of the muffins with a small amount of oats (about 1 tablespoon in total), followed by a light sprinkling of sugar (about 1 teaspoon in total). Bake muffins for 22 to 25 minutes, or until a toothpick inserted into a muffin comes out clean.
  5. Place the muffin tin on a cooling rack to cool. You might need to run a butter knife along the outer edge of the muffins to loosen them from the pan. These muffins will keep at room temperature for up to 2 days, or in the refrigerator for up to 4 days. They keep well in the freezer in a freezer-safe bag for up to 3 months (just defrost individual muffins as needed).

Healthy Banana Pancakes

Homemade delicious banana pancakes with walnuts and maple syrup on a plate on a white slate, stone or concrete background.Shutterstock

This Healthy Banana Pancakes recipe is from Southern Plate. “All you need is 2-4 ingredients to make my warm and delicious healthy banana pancakes. They’re a delectable cross between traditional pancakes and a thick fluffy banana crepe.”

Ingredients:

  • 1 ripe banana
  • 1 large egg
  • 1/2 teaspoon ground cinnamon, optional
  • 1 tablespoon quick oats optional

Instructions:

  1. Place the peeled banana in a medium bowl and mash well with a fork. Add egg, cinnamon, and oats to the mashed banana and mix it all together until well blended.
  2. 1 ripe banana, 1 large egg, 1/2 teaspoon ground cinnamon, 1 tablespoon quick oats
  3. Spray a skillet or griddle with cooking spray and heat to medium or medium-high heat. Drop batter by large spoonfuls onto this.
  4. Allow them to cook until almost fully done before flipping to brown on the bottom.
  5. Serve warm, topped with sliced banana if you like and the syrup of your choice (I use Mrs. Butterworth's Sugar-Free).

Flourless Banana Bread

Delicious freshly baked homemade banana bread cake with no gluten and sugar free, top view, flat lay style. Healthy sweet food.Shutterstock

This Healthy 5-Ingredient Flourless Banana Bread recipe is from The BakerMama. “Want to enjoy banana bread without gluten, sugar or specialty ingredients? This Healthy 5-Ingredient Flourless Banana Bread is simple, delicious and so easy to make. You’ll fall in love with how easy this loaf is to bake and how great you can feel about eating it often for breakfast or a snack.”

Ingredients:

  • 3 medium ripe bananas
  • 2 large eggs
  • 1/4 cup pure maple syrup (or honey)
  • 1 teaspoon baking soda
  • 2 cups old-fashioned rolled oats

Instructions:

  1. Preheat oven to 350°F. Lightly grease 9×5-inch loaf pan with non-stick cooking spray and set aside.
  2. Add all ingredients to a blender, in the order listed, and blend until smooth and well combined. Pour batter into prepared loaf pan. (Garnish the top of the batter with thinly sliced banana, if desired) Bake for 30-35 minutes or until a toothpick inserted in the center comes out clean.
  3. Let loaf cool completely in loaf pan. Store bread in an airtight container on the counter for 2-3 days or in the refrigerator for up to a week.

Paleo Banana Bread

Fresh bananas on wooden backgroundShutterstock

This Paleo Banana Bread recipe comes from Olivia Adriance. “This gluten-free, dairy-free, refined sugar-free banana bread tastes just like the classic loaves I made with my mom growing up, just healthified!”

Ingredients:

  • 2 large eggs at room temperature
  • ¼ cup nut milk at room temperature
  • ¼ cup avocado oil
  • ½ cup coconut sugar
  • 1 teaspoon vanilla
  • 2 cups over-ripe bananas mashed (about 4 large bananas)
  • 1 ½ cups gluten-free flour blend
  • 2 teaspoons baking powder
  • 1 teaspoon baking soda
  • ½ teaspoon cinnamon
  • ¼ teaspoon salt

Instructions:

  1. Preheat your oven to 350°F.
  2. Grease a 1-pound loaf tin (mine is 8.5 in x 4.5 in) and set aside.
  3. To a large mixing bowl, add the eggs, nut milk, avocado oil, coconut sugar, and vanilla. Whisk or beat together with a hand mixer until well combined.
  4. Stir in the mashed banana.
  5. To a smaller mixing bowl, add the gluten-free flour, baking powder, baking soda, cinnamon, and salt. Stir gently until just combined.
  6. Add the dry ingredients to your wet mixture (I like to sift them in to avoid lumps but this is optional), mixing until just combined and there are no dry lumps remaining. There will still be some lumps from the banana and that’s totally fine.
  7. Pour the banana bread into your prepared loaf tin. If you really want to impress your tasters or guests, lay a thin slice of banana on top (see note 4).
  8. Bake for 50 to 60 minutes, or until the outside has deepened in color and a toothpick inserted comes out clean. (I bake mine for the full 60 minutes even though a toothpick typically comes out clean around 50 minutes).
  9. After baking, allow the bread to cool on a wire rack. Once cool enough to handle, remove the bread from the loaf tin and continue cooling completely (see note 5).

Banana Oatmeal Cookies

Homemade low-calorie banana cookies with oatmeal and walnuts close-up on a slate board on the table. Horizontal top view from aboveShutterstock

These Healthy 3-Ingredient Banana Oatmeal Cookies are from SkinnyTaste. “These banana oatmeal cookies are best right out of the oven, and they are chewy and soft – just how I like my cookies! You can also make them as a two-ingredient cookie, but walnuts and bananas are my favorite combination. Walnuts are nutrient-rich. They provide good fat, protein, fiber, and manganese, plus magnesium, iron, calcium, and B vitamins.”

Ingredients:

  • 2 medium ripe bananas, mashed
  • 1 cup of uncooked quick oats
  • 1/4 cup crushed walnuts

Instructions:

  1. Preheat oven to 350°F. Spray a non-stick cookie sheet with cooking spray or use a Silpat.
  2. Combine the mashed bananas and oats in a bowl. Fold in the walnuts.
  3. mashed bananas, oatmeal and walnuts
  4. Place a tablespoon of each on the cookie sheet.
  5. Banana Oatmeal Cookies on baking sheet.
  6. Bake for 15 minutes. Makes 16 cookies.

Healthy Banana Smoothie

Fruit,Smoothies, banana, shake, fruit, bananasShutterstock

This Healthy Banana Smoothie recipe is from Gentle Tummy. “It’s my favorite anti-inflammatory, healthy and yummy way to start my day! It’s gluten-free, dairy-free, packed with protein, fiber, potassium, and omega-3’s, and perfect for breakfast or pre-workout.”

Equipment:

  • Nutribullet

Ingredients:

  • 1 banana
  • 1/2 cup almond milk or milk of choice
  • 4 cubes ice
  • 1 cube of orange juice fresh squeezed and frozen or 1/4 cup of juice
  • 1/2 scoop vanilla protein powder
  • 1 tablespoon chia seeds
  • 1 tablespoon ground flax seed
  • 2 tablespoons almond butter or peanut butter

Instructions:

  1. Add the 1/2 cup of almond milk to the blender cup.
  2. Add the remaining ingredients to the blender cup and blend until smooth or until you no longer hear any ice chunks swirling around in the blender.

Healthy Banana Pudding made with Skim Milk

Two dessert cups of vanilla pudding and cookiesShutterstock

This Healthy Banana Pudding made with Skim Milk recipe comes from Health Beet. “Save 139 calories per serving by making this healthy banana pudding recipe with skim milk. It’s low in sugar, high in flavor, low in calories, and low in fat. Perfect to enjoy on a low-calorie diet.”

Ingredients:

  • 1 medium banana
  • 1 package sugar-free banana pudding mix (4 serving size)
  • 1 cup skim milk

Instructions:

  1. Blend all ingredients together in a blender until the banana is smooth.
  2. Chill in the fridge until the pudding gets thick and ready to eat.
  3. Top with extra sliced banana, cool whip, or nilla wafers.

Ginger Banana Chips

Healthy Food - Dried banana slices and fresh bananas on wooden table. Banana chips. Banana dessert.Shutterstock

This Ginger Banana Chips recipe is from Tesco Real Food. “Sprinkled with ginger and cinnamon for a touch of spice, these crunchy banana chips are cooked slowly in the oven until golden and crisp.”

Ingredients:

  • 2 ripe bananas, sliced into thin rounds (about 0.5cm thick)
  • ½ lemon, juiced
  • small pinch of ground ginger
  • small pinch of ground cinnamon

Instructions:

  1. Preheat the oven to gas ½, 265°F, fan 230°F.
  2. Arrange the banana slices on a baking tray lined with nonstick baking paper, then brush with the lemon juice and sprinkle with ginger and cinnamon.
  3. Bake for 1½ hrs until they begin to turn golden, then flip over. If they don’t lift off the paper easily, bake for another 10 mins before turning.
  4. Bake for 1 hr until dark golden with no visible patches of moisture.
  5. Leave to cool on the tray. They should crisp up after 5 mins cooling. If they don't, return the tray to the oven for 15 mins or until crisp.
  6. Store in an airtight container for up to a week.

Tip: Try baking these while you're using the oven for another dish to cut down on energy usage.

RELATED: I Lost 135 Pounds by Eating More and Walking

Banana “Nice” Cream

Yellow vegan homemade banana and mango dairy-free gelato ice cream in a porcelain bowl with a spoon, pink background. Copy space, selective focus.Shutterstock

This Banana “Nice” Cream recipe is from Tesco Real Food. “Fruity and refreshing, this really is the easiest ice cream recipe ever. Made simply with frozen bananas, this ‘nice’ cream makes a great alternative to traditional ice cream as it’s healthy, vegan and dairy-free.”

Ingredients:

  • 4 very ripe bananas

To serve (optional):

  • handful mixed berries
  • pistachio nuts, roughly chopped

Method:

  1. Peel and chop the bananas into rough chunks or slices.
  2. Place in a freezer-proof container (or freezer bag) and freeze for at least 8 hrs or overnight.
  3. When completely solid, put in a food processor and blitz on a high speed for 1-2 mins.
  4. You may need to add a few tbsp of water to help the bananas break down and blend together.
  5. When ready, the mixture should be creamy and almost mousse-like.
  6. Serve immediately as a soft-serve ice cream. Or, for a firmer texture, transfer to a freezer-proof container, cover and return to the freezer for at least 1-2 hrs to create a more scoopable ice cream.

And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

More For You

Beautiful young woman with bananas. Tropical fruits. Summer concept. Healthy eating.
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FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Bananas are a powerhouse of nutrition and absolutely delicious. “Among all fruits, bananas are one of the best sources of potassium, with about 450 milligrams (mg) per banana,” says Harvard Health. “Healthy adults not on certain medications should aim for 4,700 mg of potassium daily, although few Americans meet this goal. A high potassium intake may help reduce high blood pressure and has also been linked to a lower risk of stroke and possibly heart disease.” Here are the 15 best banana recipes for weight loss, health, and fitness.


Healthy Banana Bread

Banana nut sweet bread sliced on a wooden cutting board with bananas in backgroundShutterstock

This Healthy Banana Bread recipe is from Cookie + Kate. “This banana bread recipe is made with 100 percent whole wheat flour, unlike traditional banana bread recipes that call for refined flour and lots of processed sugar.”

Ingredients

  • ⅓ cup (75 grams) melted coconut oil, extra virgin olive oil, or high-quality vegetable oil*
  • ½ cup honey (168 grams) or maple syrup (155 grams)
  • 2 eggs
  • 1 cup (225 grams) mashed ripe bananas (about 2 ½ medium or 2 large bananas)
  • ¼ cup (56 grams) milk of choice or water
  • 1 teaspoon baking soda (NOT baking powder; they aren’t the same!)
  • 1 teaspoon vanilla extract
  • ½ teaspoon salt
  • ½ teaspoon ground cinnamon, plus more to swirl on top
  • 1 ¾ cups (220 grams) white whole wheat flour or regular whole wheat flour**
  • Totally optional: ½ cup mix-ins like chopped walnuts or pecans, chocolate chips, raisins, chopped dried fruit, fresh banana slices…

Instructions

  1. Preheat oven to 325 degrees Fahrenheit (165 degrees Celsius) and grease a 9×5-inch loaf pan.
  2. In a large bowl, beat the oil and honey together with a whisk. Add the eggs and beat well, then whisk in the mashed bananas and milk. (If your coconut oil solidifies on contact with cold ingredients, simply let the bowl rest in a warm place for a few minutes, like on top of your stove, or warm it for about 10 seconds in the microwave.)
  3. Add the baking soda, vanilla, salt and cinnamon, and whisk to blend. Lastly, switch to a big spoon and stir in the flour, just until combined. Some lumps are ok! If you’re adding any additional mix-ins, gently fold them in now.
  4. Pour the batter into your greased loaf pan and sprinkle lightly with cinnamon. If you’d like a pretty swirled effect, run the tip of a knife across the batter in a zig-zag pattern.
  5. Bake for 55 to 60 minutes, or until a toothpick inserted into the center comes out clean (typically, if I haven’t added any mix-ins, my bread is done at 55 minutes; if I have added mix-ins, it needs closer to 60 minutes). Let the bread cool in the loaf pan for at least 10 minutes. You may need to run a butter knife around the edges to loosen the bread from the pan. Carefully transfer the loaf to a wire rack to cool before slicing.

RELATED:I'm a Nutritionist, and These are the Best Banana Recipes For Weight Loss

Banana Bars

,Cutting,Banana,Slices.,Sliced,Banana.,Banana,Slices.,Preparing,Fruit,foodShutterstock

This Banana Bars recipe is from The Big Man’s World. “These bars are a spin on two of my favorite simple banana recipes: my banana bread cookies and oatmeal breakfast cookies. Instead of cookies, you get a thick, chewy, soft bar that is so satisfying!”

Ingredients (and substitutions):

  • Besides the banana itself, everything that is needed is pretty much pantry staples. Here is what this recipe calls for:
  • Rolled oats. You get the perfect chewy and thick texture with rolled oats. While quick oats will work, they will be a little softer.
  • Bananas. Ensure you have really ripe bananas to make this recipe. That way, you don’t have to add any extra sweetener.
  • Peanut butter. I find the combination of oats, peanut butter, and bananas hard to resist. But you can substitute it with almond, cashew, or hazelnut butter. If you want to keep this recipe nut-free, use pumpkin, sunflower, butter, or even tahini.
  • Chocolate chips. Chocolate chips or chocolate chunks create beautiful pockets of gooey chocolate upon baking. I prefer 55-60% dark chocolate chips but feel free to use white, dark, or milk chocolate.

How to make banana bars:

  1. Make the batter. Combine mashed banana, nut butter, and oats in a bowl. Fold in the chocolate chips.
  2. Bake the banana bars. Transfer the banana batter to a lined and greased 8×8-inch pan. Even out the surface and top with more chocolate chips. Proceed to bake in a preheated oven at 180°C/350°F until the center firms up, and you see golden brown edges.
  3. Cool and slice. Once baked to your preference, remove the tray from the oven. Allow it to cool to room temperature. Slice it into bars and store it.

Banana Breakfast Cookies

Healthy evening snacks made of rolled oats, pureed ripe plantains and raisins. Shot on white background with ripe plantain and oats aroundShutterstock

These Banana Breakfast Cookies are from FIVEheartHOME. “Banana Breakfast Cookies make a wholesome, yummy breakfast on the go. This banana recipe is naturally sweetened, gluten-free, and perfect for using up ripe bananas!”

Ingredients:

  • 2 cups quick oats
  • ½ teaspoon cinnamon
  • ½ teaspoon baking powder
  • ½ teaspoon baking soda
  • ½ teaspoon salt
  • 1 cup mashed banana, from approximately 2 large or 3 medium overripe bananas
  • ½ cup peanut butter or your favorite nut or non-nut butter, like almond butter or sunflower seed butter
  • 2 tablespoons honey
  • 1 teaspoon vanilla
  • ½ cup chopped pecans, or your favorite nut
  • ¼ cup chocolate chips or raisins, optional

Instructions:

  1. Position the rack in center of the oven and preheat to 350°F. Line a baking sheet with parchment paper and set aside.
  2. Measure oats, cinnamon, baking powder, baking soda, and salt into a large bowl; whisk to combine.
  3. Stir in mashed banana, peanut butter, honey, vanilla, pecans, and chocolate chips.
  4. Scoop dough using a scant ¼-cup measuring cup to form 12 cookies.
  5. Flatten the top of each cookie on the baking sheet and bake for 14 to 16 minutes.
  6. Allow cookies to cool completely on a baking sheet before storing them in an airtight container.

No Bake Banana Bread Bites

Healthy Homemade Muffin Breakfast Bites with Chia Chocolate and NutsShutterstock

This recipe for No Bake Banana Bread Bites comes from Running In a Skirt. “This recipe is the perfect little bite of healthy goodness. It has all of your favorite banana bread flavors packed into a small package that's mixed together easily and doesn't need to be baked or put in the oven at all.”

Ingredients:

Most of the ingredients for this No Bake Banana Bread Bites recipe are probably already in your pantry. This is just an overview, so keep scrolling for the full recipe totals.

  • Quick Cooking Oats: You can use any type of oatmeal for this including quick-cooking oats, old-fashioned oats, or even gluten-free oats. I like using quick-cooking oats because it gives the mixture a more even texture. The smaller oats also give the mixture more bread consistency.
  • Ripe Bananas: Look for very ripe bananas that are starting to get brown spots. The more spots the sweeter it is! You'll make your mashed bananas from these.
  • Peanut Butter: I add peanut butter to the mixture so there will be something sticky to make everything form into a ball. You could substitute almond butter.
  • Coconut: The coconut isn't a traditional banana bread ingredient, but I love the natural sweetness it adds to these. You can leave it out if you don't like coconut.
  • Mini Chocolate Chips: Chocolate chips are the perfect combination with banana bread.
  • Chia Seeds: Chia seeds plump up when added to this mixture, help with the bites sticking together, and add health benefits like omega-3 fatty acids and protein.
  • Vanilla: Vanilla is a key flavor in banana bread, so I added it here, too.
  • Cinnamon: Cinnamon is another great flavor that brings out the familiar banana bread flavor without baking.

Substitutions:

  • You can also easily make these gluten-free by using gluten-free oats! If you need or want to make this vegan or dairy-free, you can switch out these chocolate chips. If you have a peanut allergy, feel free to use another nut or seed butter like this almond butter.

Instructions:

  1. Here's an overview of how to make No Bake Banana Bread recipe, but keep scrolling for a full printable recipe.
  2. In a medium bowl, mash the bananas well with a fork. Mix all the other ingredients - oatmeal, peanut butter, coconuts, chocolate chips, chia seeds, vanilla, and cinnamon- together until well combined. This will be your batter. You can also use a food processor.
  3. Divide the "dough" into 12-15 portions. Form into balls.
  4. Place on a cookie sheet to firm up in the fridge.
  5. Once they are set, transfer and store them in an airtight container in the fridge. Store in the refrigerator for up to five days.

Healthy Banana Cake

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This Healthy Banana Cake recipe is from MattsFitChef. “If you are looking for ways to use ripe bananas, this recipe is for you. Moist and delicious, this Healthy Banana Cake will satisfy your sweet tooth without guilt. It’s made with whole grain, is oil-free, gluten-free and naturally sweetened with bananas.”

Dry Ingredients:

  • 200 grams (2 cups) oat flour sub with wholewheat flour or preferred flour
  • 50 grams (½ cup) almond flour sub with more oat flour or preferred flour
  • 2 tsp baking powder
  • ⅙ tsp salt
  • 1 tsp ground cinnamon

Wet Ingredients:

  • 2 ripe bananas, about 200 grams
  • 2 large eggs
  • 80 ml (⅓ cup) maple syrup or honey
  • 60 ml (¼ cup) almond butter or preferred nut butter
  • 1 tsp vanilla extract

Optional Ingredients:

  • 40 grams (⅓ cup) of walnuts or preferred nuts in chunks

Healthy Greek Yogurt Frosting

  • 5 tbsp cream cheese low-fat
  • 4 tbsp Greek yogurt low-fat
  • 2 to 3 tbsp powdered sweetener or powdered sugar, to taste
  • ¼ tsp vanilla extract

Instructions:

  1. Heat oven to 180°C (350°F) and fold a 15 cm x 15 cm (7 inch x 7 inch) baking pan with parchment paper.
  2. In a large bowl, mash the two ripe bananas and combine them with eggs, maple syrup, almond butter, and vanilla extract. Once combined, whisk in ground cinnamon and mix until smooth.
  3. Using a rubber spatula or fork, stir in oat flour, almond flour, baking powder, and salt. Mix wet and dry ingredients together until you get a smooth batter.
  4. Optionally, stir in the pieces of walnuts.
  5. Pour the batter into your prepared pan. Bake in a hot oven for 25 to 35 minutes or until a toothpick inserted into the center of your banana cake comes out clean. Let cool over a baking rack or dish before frosting and serving.

Healthy Greek Yogurt Frosting:

  1. In a small bowl, mix cream cheese together with Greek yogurt, powdered sweetener (or powdered sugar), and vanilla extract. After mixing, use it right away or refrigerate until frosting.
  2. Only before serving, spread the icing on top of your (cooled) banana cake.

Healthy Banana Pudding Jars

Banana magnolia dessertShutterstock

This recipe for Healthy Banana Pudding comes from Nourishing Niki. “You are going to LOVE these Healthy Banana Pudding Jars. This recipe is quick and delicious and a healthier take on a classic favorite. I bet you already have these ingredients in your kitchen, making this a convenient and wholesome dessert option in under 5 minutes!”

Equipment:

  • Mason Jars or similar

Ingredients:

  • 125 g Yogurt 1 cup
  • 10 g Vanilla Protein Powder 1 tbsp – see notes for substitutes
  • 1 tsp Vanilla Extract
  • 60 g Banana 1 small or half a large banana
  • 4-6 Healthy Shortbread Cookies or cookies of choice or more or less 🙂

Instructions:

  1. Combine yogurt, protein & vanilla.
  2. Slice banana into coins
  3. Break cookies into small pieces.
  4. Layer cookies, banana, and vanilla pudding in your jar and enjoy.

Maple-Sweetened Banana Muffins

Homemade banana muffins with nutsShutterstock

This Maple-Sweetened Banana Muffins recipe comes from Cookie + Kate. “These whole wheat, maple-sweetened banana muffins are so fluffy and moist, I bet no one can guess they’re healthy muffins. They’re easy to make, too, with basic ingredients and only one mixing bowl!”

Ingredients:

  • ⅓ cup melted coconut oil or extra-virgin olive oil*
  • ½ cup maple syrup or honey
  • 2 eggs, preferably at room temperature
  • 1 cup packed mashed ripe bananas (about 3 bananas)
  • ¼ cup milk of choice or water (I used almond milk)
  • 1 teaspoon baking soda
  • 1 teaspoon vanilla extract
  • ½ teaspoon salt
  • ½ teaspoon cinnamon, plus more for sprinkling on top
  • 1 ¾ cups white whole wheat flour or regular whole wheat flour
  • ⅓ cup old-fashioned oats (optional), plus more for sprinkling on top
  • 1 teaspoon turbinado (raw) sugar or other granulated sugar, for sprinkling on top

Instructions:

  1. Preheat the oven to 325 degrees Fahrenheit (165 degrees Celsius). If necessary, grease all 12 cups of your muffin tin with butter or non-stick cooking spray (my pan is non-stick and doesn’t require any grease).
  2. In a large bowl, beat the coconut oil and maple syrup together with a whisk. Add the eggs and beat well. Mix in the mashed bananas and milk, followed by the baking soda, vanilla extract, salt and cinnamon.
  3. Add the flour and oats to the bowl and mix with a large spoon, just until combined. If you’d like to add any additional mix-ins**, like nuts, chocolate or dried fruit, fold them in now.
  4. Divide the batter evenly between the muffin cups, filling each cup about two-thirds full. Sprinkle the tops of the muffins with a small amount of oats (about 1 tablespoon in total), followed by a light sprinkling of sugar (about 1 teaspoon in total). Bake muffins for 22 to 25 minutes, or until a toothpick inserted into a muffin comes out clean.
  5. Place the muffin tin on a cooling rack to cool. You might need to run a butter knife along the outer edge of the muffins to loosen them from the pan. These muffins will keep at room temperature for up to 2 days, or in the refrigerator for up to 4 days. They keep well in the freezer in a freezer-safe bag for up to 3 months (just defrost individual muffins as needed).

Healthy Banana Pancakes

Homemade delicious banana pancakes with walnuts and maple syrup on a plate on a white slate, stone or concrete background.Shutterstock

This Healthy Banana Pancakes recipe is from Southern Plate. “All you need is 2-4 ingredients to make my warm and delicious healthy banana pancakes. They’re a delectable cross between traditional pancakes and a thick fluffy banana crepe.”

Ingredients:

  • 1 ripe banana
  • 1 large egg
  • 1/2 teaspoon ground cinnamon, optional
  • 1 tablespoon quick oats optional

Instructions:

  1. Place the peeled banana in a medium bowl and mash well with a fork. Add egg, cinnamon, and oats to the mashed banana and mix it all together until well blended.
  2. 1 ripe banana, 1 large egg, 1/2 teaspoon ground cinnamon, 1 tablespoon quick oats
  3. Spray a skillet or griddle with cooking spray and heat to medium or medium-high heat. Drop batter by large spoonfuls onto this.
  4. Allow them to cook until almost fully done before flipping to brown on the bottom.
  5. Serve warm, topped with sliced banana if you like and the syrup of your choice (I use Mrs. Butterworth's Sugar-Free).

Flourless Banana Bread

Delicious freshly baked homemade banana bread cake with no gluten and sugar free, top view, flat lay style. Healthy sweet food.Shutterstock

This Healthy 5-Ingredient Flourless Banana Bread recipe is from The BakerMama. “Want to enjoy banana bread without gluten, sugar or specialty ingredients? This Healthy 5-Ingredient Flourless Banana Bread is simple, delicious and so easy to make. You’ll fall in love with how easy this loaf is to bake and how great you can feel about eating it often for breakfast or a snack.”

Ingredients:

  • 3 medium ripe bananas
  • 2 large eggs
  • 1/4 cup pure maple syrup (or honey)
  • 1 teaspoon baking soda
  • 2 cups old-fashioned rolled oats

Instructions:

  1. Preheat oven to 350°F. Lightly grease 9×5-inch loaf pan with non-stick cooking spray and set aside.
  2. Add all ingredients to a blender, in the order listed, and blend until smooth and well combined. Pour batter into prepared loaf pan. (Garnish the top of the batter with thinly sliced banana, if desired) Bake for 30-35 minutes or until a toothpick inserted in the center comes out clean.
  3. Let loaf cool completely in loaf pan. Store bread in an airtight container on the counter for 2-3 days or in the refrigerator for up to a week.

Paleo Banana Bread

Fresh bananas on wooden backgroundShutterstock

This Paleo Banana Bread recipe comes from Olivia Adriance. “This gluten-free, dairy-free, refined sugar-free banana bread tastes just like the classic loaves I made with my mom growing up, just healthified!”

Ingredients:

  • 2 large eggs at room temperature
  • ¼ cup nut milk at room temperature
  • ¼ cup avocado oil
  • ½ cup coconut sugar
  • 1 teaspoon vanilla
  • 2 cups over-ripe bananas mashed (about 4 large bananas)
  • 1 ½ cups gluten-free flour blend
  • 2 teaspoons baking powder
  • 1 teaspoon baking soda
  • ½ teaspoon cinnamon
  • ¼ teaspoon salt

Instructions:

  1. Preheat your oven to 350°F.
  2. Grease a 1-pound loaf tin (mine is 8.5 in x 4.5 in) and set aside.
  3. To a large mixing bowl, add the eggs, nut milk, avocado oil, coconut sugar, and vanilla. Whisk or beat together with a hand mixer until well combined.
  4. Stir in the mashed banana.
  5. To a smaller mixing bowl, add the gluten-free flour, baking powder, baking soda, cinnamon, and salt. Stir gently until just combined.
  6. Add the dry ingredients to your wet mixture (I like to sift them in to avoid lumps but this is optional), mixing until just combined and there are no dry lumps remaining. There will still be some lumps from the banana and that’s totally fine.
  7. Pour the banana bread into your prepared loaf tin. If you really want to impress your tasters or guests, lay a thin slice of banana on top (see note 4).
  8. Bake for 50 to 60 minutes, or until the outside has deepened in color and a toothpick inserted comes out clean. (I bake mine for the full 60 minutes even though a toothpick typically comes out clean around 50 minutes).
  9. After baking, allow the bread to cool on a wire rack. Once cool enough to handle, remove the bread from the loaf tin and continue cooling completely (see note 5).

Banana Oatmeal Cookies

Homemade low-calorie banana cookies with oatmeal and walnuts close-up on a slate board on the table. Horizontal top view from aboveShutterstock

These Healthy 3-Ingredient Banana Oatmeal Cookies are from SkinnyTaste. “These banana oatmeal cookies are best right out of the oven, and they are chewy and soft – just how I like my cookies! You can also make them as a two-ingredient cookie, but walnuts and bananas are my favorite combination. Walnuts are nutrient-rich. They provide good fat, protein, fiber, and manganese, plus magnesium, iron, calcium, and B vitamins.”

Ingredients:

  • 2 medium ripe bananas, mashed
  • 1 cup of uncooked quick oats
  • 1/4 cup crushed walnuts

Instructions:

  1. Preheat oven to 350°F. Spray a non-stick cookie sheet with cooking spray or use a Silpat.
  2. Combine the mashed bananas and oats in a bowl. Fold in the walnuts.
  3. mashed bananas, oatmeal and walnuts
  4. Place a tablespoon of each on the cookie sheet.
  5. Banana Oatmeal Cookies on baking sheet.
  6. Bake for 15 minutes. Makes 16 cookies.

Healthy Banana Smoothie

Fruit,Smoothies, banana, shake, fruit, bananasShutterstock

This Healthy Banana Smoothie recipe is from Gentle Tummy. “It’s my favorite anti-inflammatory, healthy and yummy way to start my day! It’s gluten-free, dairy-free, packed with protein, fiber, potassium, and omega-3’s, and perfect for breakfast or pre-workout.”

Equipment:

  • Nutribullet

Ingredients:

  • 1 banana
  • 1/2 cup almond milk or milk of choice
  • 4 cubes ice
  • 1 cube of orange juice fresh squeezed and frozen or 1/4 cup of juice
  • 1/2 scoop vanilla protein powder
  • 1 tablespoon chia seeds
  • 1 tablespoon ground flax seed
  • 2 tablespoons almond butter or peanut butter

Instructions:

  1. Add the 1/2 cup of almond milk to the blender cup.
  2. Add the remaining ingredients to the blender cup and blend until smooth or until you no longer hear any ice chunks swirling around in the blender.

Healthy Banana Pudding made with Skim Milk

Two dessert cups of vanilla pudding and cookiesShutterstock

This Healthy Banana Pudding made with Skim Milk recipe comes from Health Beet. “Save 139 calories per serving by making this healthy banana pudding recipe with skim milk. It’s low in sugar, high in flavor, low in calories, and low in fat. Perfect to enjoy on a low-calorie diet.”

Ingredients:

  • 1 medium banana
  • 1 package sugar-free banana pudding mix (4 serving size)
  • 1 cup skim milk

Instructions:

  1. Blend all ingredients together in a blender until the banana is smooth.
  2. Chill in the fridge until the pudding gets thick and ready to eat.
  3. Top with extra sliced banana, cool whip, or nilla wafers.

Ginger Banana Chips

Healthy Food - Dried banana slices and fresh bananas on wooden table. Banana chips. Banana dessert.Shutterstock

This Ginger Banana Chips recipe is from Tesco Real Food. “Sprinkled with ginger and cinnamon for a touch of spice, these crunchy banana chips are cooked slowly in the oven until golden and crisp.”

Ingredients:

  • 2 ripe bananas, sliced into thin rounds (about 0.5cm thick)
  • ½ lemon, juiced
  • small pinch of ground ginger
  • small pinch of ground cinnamon

Instructions:

  1. Preheat the oven to gas ½, 265°F, fan 230°F.
  2. Arrange the banana slices on a baking tray lined with nonstick baking paper, then brush with the lemon juice and sprinkle with ginger and cinnamon.
  3. Bake for 1½ hrs until they begin to turn golden, then flip over. If they don’t lift off the paper easily, bake for another 10 mins before turning.
  4. Bake for 1 hr until dark golden with no visible patches of moisture.
  5. Leave to cool on the tray. They should crisp up after 5 mins cooling. If they don't, return the tray to the oven for 15 mins or until crisp.
  6. Store in an airtight container for up to a week.

Tip: Try baking these while you're using the oven for another dish to cut down on energy usage.

RELATED: I Lost 135 Pounds by Eating More and Walking

Banana “Nice” Cream

Yellow vegan homemade banana and mango dairy-free gelato ice cream in a porcelain bowl with a spoon, pink background. Copy space, selective focus.Shutterstock

This Banana “Nice” Cream recipe is from Tesco Real Food. “Fruity and refreshing, this really is the easiest ice cream recipe ever. Made simply with frozen bananas, this ‘nice’ cream makes a great alternative to traditional ice cream as it’s healthy, vegan and dairy-free.”

Ingredients:

  • 4 very ripe bananas

To serve (optional):

  • handful mixed berries
  • pistachio nuts, roughly chopped

Method:

  1. Peel and chop the bananas into rough chunks or slices.
  2. Place in a freezer-proof container (or freezer bag) and freeze for at least 8 hrs or overnight.
  3. When completely solid, put in a food processor and blitz on a high speed for 1-2 mins.
  4. You may need to add a few tbsp of water to help the bananas break down and blend together.
  5. When ready, the mixture should be creamy and almost mousse-like.
  6. Serve immediately as a soft-serve ice cream. Or, for a firmer texture, transfer to a freezer-proof container, cover and return to the freezer for at least 1-2 hrs to create a more scoopable ice cream.

And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

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FACT CHECKED BY Alek Korab
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

What happens to your body when you eat bananas? Amazing things. In fact, I have coached hundreds of clients with a wide range of goals from weight loss to athletic performance to balancing the gut microbiome—and my custom nutrition plans with my clients include mostly unprocessed whole foods, including, yes, bananas. Put simply, bananas are a nutrient-dense food, rich in potassium, vitamin B6, vitamin C and tons of other antioxidants and phytonutrients. Unprocessed carbohydrates are important for energy levels, heart health and immune health, to name a few that contribute to overall quality of life. Bananas are easily accessible compared to other fruits so they are a reliable choice. Read on to discover what happens to your body when you eat bananas.


1. Bananas Can Increase Energy

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Bananas can increase energy and improve blood sugar regulation. Due to the fact that bananas are rich in carbs but also fiber which helps slow down the spike in blood sugar.

2. Bananas Make for a Healthier Gut

gut,tummy,health,Woman,Holds,Intestines,In,Her,Palms.,Gastrointestinal,Tract.,Intestinal,TractShutterstock

They can improve digestion and promote regularity. In fact, unripe bananas are rich in resistant starches which are prebiotics. Prebiotics are a food source for beneficial bacteria that ferment in the colon to promote a healthy gut environment and support the integrity of the intestinal lining.

Related: The Best 20-Minute Full-Body Workout, by Selena Gomez’s Trainer

3. Bananas Can Decrease Your Appetite

Bunch,Bananas,Sliced,Banana,fruit,foodShutterstock

Bananas can decrease appetite. As I said earlier, unripe bananas are rich in resistant starch and fiber which can increase satiety. Satiety may support weight loss or weight management as opposed to other carbohydrate sources.

4. Bananas Can Improve Heart Health

Sphygmomanometer,,Stethoscope,Checking,Blood,Pressure,hospital, doctor,health,heart,pulseShutterstock

Bananas are a rich source of potassium, which is essential for maintaining proper heart and muscle function, as well as regulating blood pressure. Adequate potassium intake is associated with a reduced risk of stroke and kidney stones.

Related: Boost Your Ozempic Results With This Quick 10-Minute Workout

5. Bananas Can Improve Your Mood

Happy,Fitness,People,couple,Beach,,Sunset,Muscles,ocean,sea,sun,celebrateShutterstock

Bananas contain an amino acid called tryptophan which is a precursor to serotonin. Serotonin is a neurotransmitter that helps regulate mood.

6. Bananas Can Support Recovery After Exercise

Women,Working,Out,Gym,happy,high five, celebrate,fitness,gym,exercise,push,upShutterstock

Bananas can support recovery from exercise because they are a good source of easily digestible carbohydrates, mainly in the form of natural sugars like glucose, fructose, and sucrose. Consuming carbohydrates after exercise helps replenish glycogen stores in muscles, which serve as a primary energy source during physical activity. Bananas are also rich in potassium. Potassium is lost through sweat during exercise, and replenishing it is important for preventing muscle cramps and maintaining proper muscle contraction.

7. How to Incorporate Bananas Into Your Diet

,Cutting,Banana,Slices.,Sliced,Banana.,Banana,Slices.,Preparing,Fruit,foodShutterstock

Bananas are appropriate daily for those who do not live sedentary lifestyles. They are a quality unprocessed carbohydrate source to be consumed alongside a protein, a vegetable and a fat source to make a balanced meal. Here are some great ideas:

  • Eat ripe bananas before, during or after a workout for a quick sugar boost to aid recovery. For even better results, pair the banana with a protein source.
  • Ways to eat bananas
    • Add frozen banana to a smoothie
    • Make “ice cream” with frozen banana in a food processor
    • Used mashed banana as a sugar substitute in baking
    • Slice green bananas on salads or pan fry
    • Topping for protein-dense greek yogurt or cottage cheese

Related: 10 Foods You Should Eat Every Day For Your Best Body

8. One Last Thing About Making the Most of Bananas

Yellow,Bananas,Stacked,grocery,store,fruitShutterstock

There are hundreds of banana varieties but only a few make the shelves for most consumers. Find mini bananas to help with portion control. And many cultures incorporate bananas, or plantains, into their staple dishes. Try to find a variety of banana you haven’t had before or try making a recipe using bananas in a way you haven't before.

💪🔥Body Booster: Eat ripe bananas before, during or after a workout for a quick sugar boost to aid recovery.

Kat Best is the co-founder and Head of Nutrition for Alta Coaching, a Functional Nutritional Therapy Practitioner, and a NASM Certified Personal Trainer who is Board Certified in Holistic Nutrition.

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FACT CHECKED BY Christopher Roback
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We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

What is the most popular fruit in the United States? According to the International Fresh Produce Association, bananas. A 2022 survey found that 63 percent of Americans buy bananas annually, making them more popular than strawberries, grapes, and even apples. After all, bananas are inexpensive, readily available 365 days a year, and they are nutritious. Here is why you should be throwing bananas in your shopping cart every trip to the grocery store, according to Bonnie Taub-Dix, RDN, media dietitian and creator of BetterThanDieting.com.


Bananas Are Good for Your Health

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“Bananas are rich in potassium, and potassium plays an essential role in muscle contraction and heart rhythm,” explains Taub-Dix. Bananas might also prevent muscle cramps, she adds.

RELATED: I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

They Offer a Boost of Energy

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“You’ll also get carbs from bananas that provide an energy boost,” she says, noting that they make a great post-workout snack. “Add a schmear of almond butter for sustained satisfaction and fullness.”

You Can Eat Them 30 to 60 Minutes Before a Workout

Fresh bananas on wooden backgroundShutterstock

Even if you don’t like to eat meals before you exercise, consider a banana for energy. “You might want to try a banana 30 to 60 minutes before you workout,” says Taub-Dix. “But they’re great any time of day.”

Eating Too Many May Cause Bloating

Yellow,Bananas,Stacked,grocery,store,fruitShutterstock

You might not want to overdo it, however. “You can eat bananas every day, but just be aware that for some people, bananas can be constipating, which can cause you to feel heavy and bloated — not a very welcoming feeling when you’re ready to exercise,” she says.

Pair a Banana with Protein or Healthy Fat

Banana,Yogurt,And,Spoon,breakfastShutterstock

Mariana Dineen, registered dietitian and founder of Elemento Health, suggests pairing a banana with a source of protein or healthy fat, as it is an excellent way to create a more balanced nutritional profile. “This combination helps in stabilizing blood sugar levels, which can prevent spikes and crashes, and also aids in satiety,” she says.

RELATED:The Healthiest Way to Eat Your Bananas, According to Nutrition Experts

It Helps Slow Down the Absorption of Sugar Into Your Bloodstream

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She explains that eating a banana with a handful of nuts or a dollop of yogurt not only adds essential proteins and fats to your meal but also slows down the absorption of sugar from the banana into your bloodstream. “This results in a more gradual rise in blood sugar and energy levels, providing a sustained source of energy rather than a quick burst followed by a drop. This approach is particularly beneficial for maintaining energy levels, managing hunger, and supporting overall metabolic health.”

💪🔥Body Booster: Next time you eat a banana, try adding a little peanut butter or yogurt.

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FACT CHECKED BY Christopher Roback
Expert-Recommended

We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

Bananas have become somewhat controversial regarding diet and weight loss. Some people swear by the elongated yellow fruit (which is botanically a berry, FYI), while others urge against it. However, according to Mariana Dineen, registered dietitian and founder of Elemento Health, they are “a powerhouse” of nutrition. “Each medium-sized banana, roughly 105 calories, is packed with essential nutrients. It's a treasure trove of potassium, crucial for heart health, and vitamin B6, vital for brain function. A healthy dose of vitamin C bolsters immunity and skin health, while its fiber content ensures a happy digestive system,” she says. How should you eat bananas? We asked Dineen and a few other experts for their insight.


1. You Can Eat Them Ripe

Banana,Tree,Bunch,Growing,Ripe,Yellow,Bananas,,PlantationShutterstock

The healthiest way to eat a banana depends on individual dietary needs and preferences, says Dineen. “Ripe bananas are higher in natural sugars and are a quick energy source. A ripe banana is an excellent choice for a quick energy source in several scenarios,” she says. “Ripe bananas are not only more palatable with their natural sweetness but also completely okay to include in a balanced diet.”

2. You Can Also Eat Them Unripe

Fresh,Unripe,Banana,,Tropical,Fruit,Green,Shutterstock

There are some added benefits to eating unripe bananas, adds Dineen. “They are higher in resistant starch, beneficial for gut health, and blood sugar control,” she says. “Let's be real; not many people prefer the taste of an unripe banana, and that's perfectly fine!”

3. Pair Them with Protein or Healthy Fats

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Pairing a banana with a source of protein or healthy fat is an excellent way to create a more balanced nutritional profile, explains Dinenn. “This combination helps in stabilizing blood sugar levels, which can prevent spikes and crashes, and also aids in satiety,” she says. For example, eating a banana with a handful of nuts or a dollop of yogurt not only adds essential proteins and fats to your meal but also slows down the absorption of sugar from the banana into your bloodstream. “This results in a more gradual rise in blood sugar and energy levels, providing a sustained source of energy rather than a quick burst followed by a drop. This approach is particularly beneficial for maintaining energy levels, managing hunger, and supporting overall metabolic health.”

Related: I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

4. Use Them for Post-Workout Recovery

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After exercise, your body needs to replenish its glycogen stores, explains Dineen. “The simple sugars in ripe bananas are effective for a quick post-workout energy replenishment.”

5. Or, Eat Them for an Energy Boost During Endurance Activities

Nutrition.,Sports,,Eating,Banana,During,Training,gym,fitness,workoutShutterstock

Endurance athletes usually keep bananas on hand. “For long hikes, bike rides, or runs, a ripe banana can be a portable and convenient source of energy to help sustain endurance,” says Dineen.

Related: Top 10 Superfoods Every Woman Should Eat for the Best Body

6. Eat Them for Breakfast or Snacks

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Bananas make a great on-the-go breakfast. “When you're short on time, a ripe banana can be a quick, on-the-go breakfast option to start your day with some energy,” says Dineen. You can eat one before exercising. “Eating a ripe banana before exercising can provide a rapid source of energy, helping to fuel your workout. The natural sugars in ripe bananas are easily digestible, offering quick access to energy,” she says. They also make a great snack. “If you need a boost to overcome a mid-morning slump or to beat the afternoon fatigue, a ripe banana can be a great snack. It provides a quick release of energy to help you regain focus and alertness,” she says.

7. Add Them to Your Smoothies

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Dietitian, Health Coach, and author Jessica Cording, MS, RD recommends adding a banana to a smoothie “that has protein from a source like milk, yogurt, kefir, or protein powder.” Not only will it add a touch of sweetness but also helps thicken up your drink.

Related: How I Lost Belly Fat and 70 Pounds With This Simple 3 Tricks You Can Steal

8. Add Them to Baked Good

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Bonnie Taub-Dix, RDN, media dietitian and creator of BetterThanDieting.com uses bananas when she bakes. One of her favorite recipes? Her Banana Almond Muffins. “They provide healthy whole grains, fiber, heart-healthy almonds and some decadent dark chocolate chips. I like to pair them with cottage or ricotta cheese or top them with a dollop of crunchy almond butter,” she says.

💪🔥Body Booster: While unripe bananas might not taste good, they actually boast health benefits that ripe bananas don’t, as they are higher in resistant starch, which is beneficial for gut health and blood sugar control.

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Do you want to lose weight without having to eat less food? Dr. Marc Morris, PhD, is an online nutrition and strength coach who regularly shares videos on how to get in shape. In one of his viral YouTube videos, he discusses volume eating and the concept of eating more food to lose weight. “What I'm about to say may seem impossible, but did you know you can actually eat more food and still lose weight?” he says in the clip.


Volume Eating Allows You to Eat Larger Portions and Stay Fuller Longer

“Today we're going to talk about a dieting strategy that allows you to do just that so you can eat larger portions, feel fuller for longer, and maybe even make dieting enjoyable. This way of eating is called volume eating and may even be the secret to you or your client's weight loss success,” he says in the video.

It Will Help You Lose Weight

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“Today, I'm going to show you exactly how to start volume eating so you can lose more weight, and it'll even tell you exactly what foods to add to your grocery list. But first, let's talk about what volume eating is,” he says.

You Don’t Have to Eat Less to Cut Calories

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“When most people think about weight loss, they think that in order to cut their calories, they need to eat as little as possible. And while it is true that you need to be in a calorie deficit in order to burn fat and probably eat less overall calories than you're used to, that doesn't mean that you need to eat less food,” he explains.

Successful Dieters Choose Foods That Are Lower in Calories, Higher in Protein

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“You see, the people that lose weight successfully are not the ones that starve themselves day in and day out fighting hunger. Instead, they are choosing foods that are lower in calories and higher in protein, which allows them to eat more food while staying in a calorie deficit. This is called volume eating, where you can eat more food while still losing weight, but you have to pick the right kinds of foods,” he says.

Here Is What You Should Look For

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He goes on to explain “how to find the foods that are gonna work best as well as why volume eating works so well,” he says. “The secret lies in the macronutrients, protein, carbohydrates, and fat that supply the calories that we eat. Both carbohydrates and fat supply four calories per gram and for fats, it's over double that because one gram of dietary fat has nearly nine calories.”

Start with Foods Lower in Fat

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“Just by knowing this information, you're probably starting to guess that foods that are lower in fat are a good place to start because these foods that are higher in fat are going to supply more calories even if they're nutritious, which isn't a bad thing, it doesn't mean you should avoid them entirely, but you are going to need to be mindful of them. These foods are good from a nutrient standpoint because they do supply some protein as well as healthy fat,” he says.

An Example: Two Tablespoons of Nut Butter Vs. Salad with Chicken Breast and Low-Calorie Dressing

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“Imagine this for the same 200 calories in those two tablespoons of nut butter. You can have a huge salad with low-calorie dressing, chicken breasts, and a bunch of vegetables for roughly the same amount of calories. And when you compare these two meals, it's easy to see that the salad meal is going to be much larger in size and more complete in the macronutrients, especially protein, which is going to be a fat loss, superfood, it's going to help you stay full, increase your muscle mass,” he explains. “It is generally low in calories as well as many other nutrients being included in the vegetables and greens.”

That Salad Will Keep You More Full and Satisfied

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“You'll feel much more full and satisfied than you would if you were just eating the two tablespoons of peanut butter. And since you're eating a larger quantity of food, you're going to feel like you're having a full meal, which will help you lose weight without even feeling like you're on a diet,” he says.

These Types of Examples Will Motivate You

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He recommends using examples like this to keep you going. “Once you see that you're able to get results and lose weight without starving yourself for the entire day, it's gonna motivate you all the more,” he says.

RELATED: I Lost 135 Pounds by Eating More and Walking

Here Are His Top 10 Volume Eating Foods

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Next, he reveals his top 10 volume-eating foods. “So now that you know how volume eating works, let's go over the top 10 foods that you can eat that are high in volume and still allow you to lose weight,” he says.

1. Strawberries

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Number one, strawberries. “Strawberries are a great choice for fruit because they are very high in volume and very low in calories as well as high in other nutrients. A whole cup of strawberries is actually less than 50 calories, so they are a great way to add volume to your meals,” he explains. “Strawberries are some of the least calorie-dense forms of berries, but in reality, you can't really go wrong with any of them. Eating them fresh and on their own is great, but you can also buy them frozen and add them to smoothies, and since they're popular and always in demand, you'll always be able to get them.”

2. Spinach and Leafy Greens

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Number two, spinach and leafy greens. “Eating more of any leafy green vegetable is going to be a great way to increase the volume with very few calories. A hundred grams of spinach is only around 25 calories, so in reality, you could fill up an entire one-pound container of spinach by adding it to a massive salad, and the spinach would only account for around a hundred calories,” he says. “Beyond spinach, there are many other greens you can eat, like lettuce and kale and even cabbage. So, with so much variety, it's quite easy to make it a staple in your fat-loss diet. Foods like spinach really take volume eating to the next level.”

3. Cauliflower and Cauliflower Products

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Number three is cauliflower. “One cup of cauliflower has less than 30 calories. Making it an easy way to add a lot of volume to your meals while snacking on cauliflower alone is okay. Let's be honest, it's not the first thing you're going to pick,” he says. “Cauliflower has exploded over the last decade as an alternative to some of your favorite higher calorie foods like cauliflower, rice, gnocchi, and even pizza crust. These substitutions aren't exactly the same thing, but they still taste pretty good when seasoned correctly. And a lot of these you can buy frozen and prepared. For example, Trader Joe's has their spicy Mexican cauliflower rice that has only around 200 calories per bag, which is great as a side or in burritos, and their cauliflower fried rice is equally good.”

4. Watermelon

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Number four is watermelon. “Even though most fruits and vegetables deserve a spot on this list, I'm only gonna talk about one more so we can talk about some of the other categories, but watermelon we must include because, as the name implies, it includes a lot of water, which increases its volume for not a lot of calories,” he explains. “Watermelon is actually 92% water, so when you're eating it, you're eating mostly water and not a lot of calories and staying hydrated, which is another bonus for around a cup of watermelon. It's only going to be around 45 total calories.”

5. Chicken Breast

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“So just by going off this list so far, you'll notice that it's really easy to increase the volume of your diet by just including more fruits and vegetables, but for a quality diet, you're going to need more than that. You're going to need more protein, which is why our next foods are going to be focused on that,” he says, going onto number five, chicken breast. “One of the best protein sources around for volume eating is going to be chicken, more specifically chicken breast. Now, just like a lot of other foods, chicken can be made into a super high-calorie meal very quickly, so you want to make sure you're preparing it in a way that doesn't add a ton of calories. This might mean baking, grilling, or even air frying boneless skinless chicken breast instead of just eating deep-fried chicken wings,” he continues. “Trust me, there is a big difference overall. Chicken breast is a very lean meat of around a hundred grams cooked in a serving. It's going to be around 120 to 130 calories, and that's because it's virtually all protein, very little fat, around three to four grams. And by eating more chicken, you're going to be eating more protein, which is a very important part of volume eating. Not only do we want to increase the physical mass, but we also want to increase the protein. That's what helps keep you full. And also eating less calories.”

6. Greek Yogurt

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Number six is Greek yogurt. “The best way to eat Greek yogurt for the sake of weight loss is going to be the plain, unflavored stuff. This is going to cut out a lot of the extra calories and really just isolate the protein, but sweetened and flavored Greek yogurt is still going to be a good option, especially if you can't tolerate just the plain stuff. Just know that there's going to be some added calories for that. If you do go for the non-fat plain Greek yogurt, though, it's going to be around 90 to a hundred calories for every three-quarter cups serving, supplying around 18 grams of protein as well. Pair it with some fruit in a bowl or add it to a smoothie, and you're going to have a very filling, low-calorie meal,” he says. “Plus, as far as preparation goes, it's going to be quick and easy because you don't need to cook anything. It's ready. You can also use Greek yogurt in place of sour cream and heavy cream in some recipes. It's very versatile.”

7. Egg White

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Number seven, egg whites. “Egg whites are a little twist to a very common breakfast food. The egg you see, the egg yolk is where most of the fat is stored, so when you remove that, you're eating virtually all protein and egg. White itself is going to have around four grams of protein and only 20 calories as opposed to a whole egg, which is going to have around 70 calories and an additional six grams of fat. One trick is to buy those pre-packaged liquid egg whites so you don't have to separate them out yourself and waste the egg yolk,” she says. “Keep in mind the whole eggs do have a ton of nutrients, though, so I'm not saying to avoid those entirely, but when you balance out whole eggs while adding some egg whites, you're gonna have more protein and more volume for not as many calories.”

8. Lentils

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Next up, number eight, Lentils. “Lentils are a great plant-based protein source with quite a bit of fiber, and most importantly, not a lot of calories for a half cup of cooked lentils is going to be around 120 calories with nine grams of protein, and you can add them to virtually anything like salad soups and so much more. If you buy them already cooked in the can, they're going to have a great shelf life, so they're always easy to keep around,” he says.

9. Low Calorie Dessert

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Number nine, low-calorie desserts. “Believe it or not, you don't have to neglect your sweet tooth in order to lose weight. There are many dessert foods out there that are high in volume and low in calories that you can include. Some examples are sugar-free jello, Halo Top ice cream, and even Smart Sweets candy. And beyond what you can buy in the store, there are a million recipes online for high volume, low-calorie desserts that can satisfy your sweet tooth while losing weight,” he says.

RELATED:I Got Into the Best Shape of My Life at 51 After Stopping These Bad Habits

10. Air Popped Popcorn

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The last item on the list “might be the MVP,” he says about popcorn. “Popcorn may be the definition of volume food because it goes from that small kernel to its puffy eating form. And as long as you're eating air-popped popcorn that doesn't have tons of butter or other ingredients, it's going to be low in calories,” he says. Most people also forget that popcorn is a whole grain, so it's going to be full of good carbohydrates as well as fiber. And when it doesn't have a bunch of butter added to it, around 40 grams of popcorn kernels is going to make around seven to eight cups of popcorn, and that's only going to be around 120 calories total.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Do you ever wonder what health experts buy at Costco? Elaine Morrison is a Nutritional Therapy Practitioner and Certified Pilates Instructor who helps her clients lose weight and get into the best shape of their lives. We recently chatted with the menopause and midlife coach and asked her what is in her Costco cart when she wants to lose weight.

1. Kirkland Signature Organic Greek Yogurt

Los Angeles, California, United States - 07-22-2020: A view of several cases of Kirkland Signature organic Greek yogurt, on display at a local Costco.

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Kirkland Signature Organic Greek Yogurt is one of the most popular items from Costco’s brand KS collection, and Morrison is one of the many health experts who is a fan. “With 18 grams of protein per serving, it's great to add to a smoothie or enjoy alone,” she says.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

2. Kerrygold Butter

GERMANY - DEC 23, 2024: Kerrygold Original Irish Butter Packaging in Store

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When it comes to butter, only buy Kerrygold. “This grass-fed butter is a healthy fat to add to potatoes or grains,” says Morrison. Luckily, Costco sells the brand a lot cheaper than other stores, and carries both salted and unsalted.

3. 100% Grass-Fed Wagyu Ground Beef Patties

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Yes, you can eat burgers and lose weight. Morrison is a fan of 100% Grass-Fed Wagyu Ground Beef Patties. “These are great to keep in the freezer for a quick meal with 24 grams of protein. Heat and serve,” she says.

4. Organic Blueberries

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Costco has a good selection of fresh organic fruits and vegetables, but her top pick for weight loss is blueberries. “Blueberries are low in sugar and have polyphenols, which feed the good bacteria in your gut,” she says. “Add to smoothies or top Greek Yogurt with them.”

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

5. Chosen Foods Avocado Spray

Merrillville, IN USA April 3, 2024: Chosen Foods Avocado Oil Spray on a store shelf

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Morrison is also a fan of Chosen Foods Avocado Spray. “Avocado oil is a healthy addition to the kitchen. It is a monounsaturated fat,” she says. “I like the spray because you can easily add oil to vegetables and roast them in the oven. Chosen Foods doesn't cut its avocado oil with vegetable or seed oils.”

6. Sabatino's Paleo Organic Basil and Cracked Black Pepper Smoked Chicken Sausage

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Chicken sausage is delicious – and a great source of protein. Costco sells a few types, but she recommends Sabatino’s Paleo Organic Basil and Cracked Black Pepper Smoked Chicken Sausage. “These pre-cooked sausages are a great option for a quick meal. They need to be reheated on a grill or stovetop and served,” says Morrison. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Looking to manage your weight but can't get your hands on Ozempic or Wegovy? You're not alone. With waitlists growing and prices soaring, many are searching for alternatives. Celebrity Chef Zigga, a Certified Nutritionist, recently shared some game-changing information on FOX 29 - many everyday foods naturally contain or stimulate GLP-1, the same hormone that makes these medications effective. "Right now only Wegovy is approved for chronic weight management. Ozempic is supposed to be used by type 2 diabetics only," explains Chef Zigga, who then revealed that "GLP-1 is in a lot of food." Read on to discover which kitchen staples might help you feel fuller longer without needing a prescription.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

1. Omega-3 Rich Salmon

Salmon stands out as a top natural source of GLP-1-stimulating nutrients. "GLP-1 is basically food that have a lot of fatty acids, so omega-3s," Chef Zigga explains while presenting a salmon dish during the segment. This fatty fish provides high-quality protein along with those essential omega-3s that can help regulate appetite and slow digestion. Chef Zigga specifically highlights salmon when discussing foods with "more fats, more omega-3s" that support the body's natural GLP-1 production.

2. Creamy Avocados

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Avocados earn their place on this list thanks to their healthy fat content that supports natural GLP-1 production. Chef Zigga specifically mentions avocados when discussing foods rich in omega-3 fatty acids, noting, "If you're looking for something with more fats, more omega-3s, then you have salmon, then you have stuff like avocado." These versatile fruits provide the satisfying fats that help trigger hormones that regulate appetite and digestion, similar to how Ozempic works in the body.

3. Surprising Brussels Sprouts

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Don't underestimate these little green powerhouses! "Brussels sprouts actually have more omega-3s than avocado does," Chef Zigga reveals during the segment, highlighting their impressive nutritional profile. These cruciferous vegetables not only contain unexpected levels of omega-3s but are also packed with fiber that helps slow digestion and prolong feelings of fullness. Chef Zigga specifically included brussels sprouts under the salmon in their demonstration, creating a GLP-1 boosting power plate.

4. Fiber-Rich Asparagus

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Asparagus makes the list thanks to its impressive fermented fiber content that supports digestion and satiety. Chef Zigga specifically mentions that "fermented fibers, that's what helps you stay fuller longer," highlighting vegetables like asparagus in this category. This spring vegetable works in your digestive system much like GLP-1 medications do - slowing food movement and helping you feel satisfied longer after meals.

RELATED:20 Possible Ozempic Side Effects

5. Lean Bison

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Bison offers a red meat alternative that supports natural GLP-1 production without excess fat. "Bison is a lean meat," Chef Zigga explains while presenting bison meatballs. During the segment, they specifically recommend that "if you're trying to lose weight, you want to stay with 90-10 ground beef, you want to stay with lean meats like bison." This protein-packed option helps trigger satiety hormones naturally while providing satisfying flavor with less fat than traditional beef.

6. White Fish Varieties

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White fish varieties deserve space on your plate when looking for natural GLP-1 supporters. Chef Zigga specifically mentions "white fish" among the foods rich in "high fat content, high omega-3s, fermented fibers." These lighter fish options provide lean protein that helps trigger satiety signals while offering healthy fats that support hormone production. They're versatile enough to prepare in countless ways, making them an easy addition to your meal rotation.

7. Lean Chicken

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Everyday chicken earns its spot on this list as a practical protein source that supports natural GLP-1 function. Chef Zigga specifically lists chicken among recommended "lean meats" that support weight management, alongside bison and venison. The lean protein in chicken helps trigger satiety hormones naturally, helping you feel full longer after meals - similar to the effects of GLP-1 medications like Ozempic and Wegovy.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

8. Versatile Shrimp

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Seafood lovers rejoice - shrimp makes the list of Ozempic-mimicking foods. "If you're looking for something, even shrimp, honestly," Chef Zigga mentions when discussing lean protein options during the segment. This versatile seafood provides high-quality protein with minimal fat, helping to trigger those important satiety signals naturally. Shrimp cooks quickly and can be incorporated into countless dishes for an easy GLP-1-supporting meal.

9. Filling Oats

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Start your day with oats to naturally support your body's GLP-1 system. "Oats are a fermented fiber. They help keep you fuller longer," Chef Zigga explains while demonstrating how to make overnight oats. This breakfast staple slows digestion and provides steady energy, helping you avoid hunger pangs between meals. Chef Zigga specifically highlighted overnight oats as an effective way to incorporate this GLP-1-supporting grain into your diet.

10. Protein-Packed Greek Yogurt

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Greek yogurt earns its place on this list as a versatile, protein-rich food that supports satiety. Chef Zigga includes it as a key component in their overnight oats recipe, recommending "a half cup of Greek yogurt" as one of the "main components" in this GLP-1-supporting breakfast. The combination of protein and probiotics in Greek yogurt supports digestive health while helping to trigger satiety hormones naturally.

RELATED:20 Things to Avoid While on Ozempic

11. Trilogy of Seeds: Flax, Hemp & Chia

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Small but mighty, this seed trio packs a powerful GLP-1-supporting punch. Chef Zigga showcases what they call "Trilogy" - a combination of flaxseeds, hemp, and chia seeds. "Flaxseeds for every tablespoon is 1.6 grams of omega fatty acids, but then it's very high in fiber. Hemp is for every tablespoon is a thousand milligrams of exactly a fiber also, and then as well as the chia seeds," they explain. These tiny powerhouses deliver concentrated doses of the same omega-3s and fiber that help GLP-1 medications work.

12. Tropical Papaya

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Complete your GLP-1-boosting diet with papaya, a fruit that directly supports hormone production. "Papaya also activates your GLP-1 secretions as well," Chef Zigga specifically notes during the segment. This tropical fruit not only adds natural sweetness to meals but contains enzymes that support digestion and help regulate appetite naturally. Chef Zigga demonstrates adding papaya to overnight oats, creating a breakfast that mimics the effects of weight loss medications.

RELATED:5 Foods That Maximize Weight Loss on GLP-1 Medicines

These Foods Will “Help You Stay Fuller Longer”

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While medications like Wegovy and Ozempic have proven effective for weight management, Chef Zigga demonstrates that many everyday foods naturally contain or stimulate the same GLP-1 hormones that make these drugs work. As they explain, these foods "help you stay fuller longer" and "activate your GLP-1 secretions" - the same mechanisms behind prescription weight loss medications. By incorporating omega-3 rich fish, lean proteins, fiber-filled vegetables, and strategic seeds into your diet, you may be able to naturally boost your body's GLP-1 production. As always, consult with your healthcare provider before making significant changes to your diet or stopping any prescribed medications. And if you enjoyed this article, don't miss20 Incredible Ozempic Success Stories of All Time.

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Copyright Lindsey Subrinsky

Have you been struggling to lose weight most of your life? Even though it may seem impossible, especially if you have over 100 pounds to lose, seeking inspiration from other people’s stories and learning what worked for them can be the push you need. Lindsey Subrinsky, owner of Shot Bar MedSpa in Chicago, Illinois, struggled with her weight for most of her life – until she made some life-changing choices that helped her lose 140 pounds and keep it off. She recently told her story to Body Network, and it’s very inspiring.

Her Mom Took Her to Weight Watchers When She Was 10

Lindsey Subrinsky shotbar_lindsey

Copyright Lindsey Subrinsky

Lindsey’s mother took her to her first Weight Watchers meeting in 1993 when she was just 10 years old. “It was a group just for kids, and the rooms were always full of parents who feared their child would be fat. That was my first forced experience by my mom to lose weight,” she recalls. “I knew I was successful at losing the 10 pounds I was asked to lose when my mom gave me the approval of two thighs that no longer touched. I had no idea how this was going to shape my life, and neither did my mom who believed she was doing the right thing after struggling with her weight in her youth.”

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

She Struggled Throughout Her Youth

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Copyright Lindsey Subrinsky

The next few years would be brutal. “In the 7th grade, I was forced once again to try a liquid diet program by an MD who thought that was healthy,” she says. For days on end, she would only drink protein shakes while her little brother ate mac and cheese and Doritos. “One year, I got two clementines for my birthday with candles in the middle instead of cake. I know now, as an adult, that my mom believed she was doing the right thing for me. It's taken a lot of therapy and self-healing to forgive, but I know she was well-intentioned.

She Hit Bottom at 272 Pounds

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Copyright Lindsey Subrinsky

Fast forward to the year 2018. “I had lost an immense amount of pounds over the years and would gain them right back, 50 off, 75 on. Fad diets, starvation diets, phentermine diets, you name it, I tried it. What is the feeling beyond hopeless? Whatever that word is could have described how I felt when I stepped on the scale to see 272 pounds one morning after the inability to roll over in bed one evening without losing my breath. That morning was the last time I’d ever see that number,” she says.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

She Lost 100 Pounds in Less Than 10 Months with a Science-Based Approach

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Copyright Lindsey Subrinsky

She took a science-based approach to weight loss. “I am a medical professional who believes in science and data to influence decisions. I took my knowledge and decided to make some changes that launched me to a 100lb weight loss in less than 10 months. I needed graphs and to notate linear changes.”

She Also Used a Smart Scale, Food Tracking Apps, and Activity Tracker

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“I bought a smart scale, downloaded a food tracking app (that I still use to this day and request my weight loss patients do the same), got an Apple Watch to track health data, and a food scale,” she tells us. “It became a mission of knowledge. I began to weigh all of my food and stay within a certain macronutrient range that I learned how to calculate. I liked weighing everything because I believe knowledge is power. It took the guess and check out of the equation.”

She Followed a Low-Carb Diet Then Keto-Style

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She started with a primarily lower-carb diet and transitioned to a keto-style diet later on “so I had room for change as the pounds began to fall off,” she says. “This journey was all about changing my relationship with food, and learning to say no to myself. It became a game and I was going to win this time.”

RELATED: She Lost 75 Lbs by Eating These 3 Foods That “Mimic” the Effects of Ozempic

She Lost 140 Pounds Naturally, and Another 15 with a GLP-1

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Copyright Lindsey Subrinsky

Jump to 2024. “I have kept off a 140-lb weight loss since 2019,” she says, revealing that she lost her last 15 lbs with a GLP-1 in 2022. “My habits have remained the same.

She Weighs Herself Daily

Female leg is stepping on white bathroom scales at home, weight​You Will Lose Weight FastShutterstock

“I know some weight loss ‘experts’ will balk at what I am about to say, but I weigh myself daily. It keeps me self-aware, and I believe that knowing these numbers dictates my behavior. I have rules about what the numbers mean throughout the week and around my cycle, and I have learned that one bad night of eating will not completely derail my success. It’s just the opposite.”

She Also Takes a Day Off Every Few Weeks

Fit woman doing yoga relaxing and breathing exercises on beach at sunset. Freedom, relax and harmony in nature. Female stretching arms alone.​Your Path to ReliefShutterstock

This leads to another piece of advice she has for anyone trying to lose and/or maintain. “Take a day off every couple of weeks,” she suggests. “Your body is a machine that gets used to whatever you do every day. Have a day that, if you are craving something, enjoy it without feeling guilty. We are humans who also have to ‘live.” Occasionally, one ice cream cone and a couple of pieces of pizza are okay.”

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She Didn’t Exercise During Most of Her Weight Loss Journey

READING, UK - DECEMBER 25, 2021: Feet pedalling on a Peloton Bike in Reading, Berkshire, UK.Shutterstock

She gets asked a lot about her fitness routine. “Truth is, I did not exercise for a single moment during 2018-2019,” she confesses. “I bought a Peloton early in 2020, right before the pandemic, and started a fitness routine then. My reasoning for that was I was always a perfectionist who crashed and burned and tried to do too much and change too much at one time.”

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She Doesn’t Use Food As Comfort Any More

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Copyright Lindsey Subrinsky

“This part of my story was about learning to say no to myself. It is still something that I work on every single day, as food was my reward and emotional outlet. Not using food for comfort has become easier, but it is still often my first instinct. I have just trained my mental muscle to know that I am stronger than my thoughts and I hate food remorse. I love being healthy, fitting into anything I want to wear, and knowing I can win against my biggest demon, my fat self who is still ever-so-present, I’ve just learned other ways to ‘feed’ her,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.