Food Pairings for Weight Loss: A Guide to Eating Healthy & Losing Weight 

Food pairings for weight loss

Last Updated on December 14, 2022 by Sultana Parvin

When it comes to eating healthy and losing weight, food pairings are key. By pairing the right foods together, you can create a meal that is both nutritious and satisfying. This guide will help you create healthy, weight-loss-friendly food pairings that will help you reach your goals.

Food pairing is a great way to enjoy your food and lose weight at the same time. There are many different food combinations that you can try that will help you lose weight. Some of the most popular food combinations for weight loss are fruits and vegetables, protein and vegetables, and low-carbohydrate and vegetables. You can also pair protein with healthy fats, such as nuts and seeds, to help you lose weight. Try out some different food combinations to see which works best for you and your weight loss goals. 

If you are looking to break your weight loss plateau, try pairing your foods in a specific way. Combining foods that have complementary properties can help you to digest food more easily and absorb more nutrients, leading to weight loss.

What is Food Pairing?

Food pairing is the combining of different foods to create a balanced, flavorful, and interesting meal. Some foods are naturally compatible and pair well together, while others may require a little more creativity to make a harmonious dish. By following a few simple guidelines, anyone can create a delicious and satisfying meal. 

food pairings for weight loss

Food pairing is a technique employed in the culinary world to create new and exciting flavor combinations. It is the art of pairing compatible foods together to create a balanced and harmonious meal. By understanding the principles of food pairing, you can mix and match different flavors to create interesting and complex dishes. 

What are Some Good Food Pairings for Weight Loss? 

There are many different types of diets out there, and so there are many different food pairings that could be considered good for weight loss. Some popular food pairings for weight loss include pairing high-fiber foods with lean protein, pairing healthy fats with protein-rich foods, and pairing low-calorie foods with high-calorie foods. Additionally, it is important to note that it is not only what you eat, but also how much you eat that affects weight loss. So, while certain food pairings may be better for weight loss than others, it is important to watch your portion sizes as well.  

What are Some of The Most Popular Food Combinations for Weight Loss?

There is no definitive answer to this question as different people have different preferences and opinions when it comes to food combinations for weight loss. However, some of the more popular food combinations include pairing protein with vegetables, eating slowly to allow time for digestion, and avoiding processed foods. Some people also find that drinking plenty of water and avoiding sugary drinks can help with weight loss

Some of the most popular food combinations for weight loss are as follows:

1) Eating a small portion of protein with every meal. This can help to keep you feeling full and satisfied throughout the day.

2) Pairing high-fiber foods with lean protein. This combination will help to keep you feeling full and help to boost your metabolism.

3) Avoid processed foods and eat whole, natural foods instead. This will help you to stay satiated while also providing your body with all of the essential nutrients it needs.

4) Eating regularly throughout the day. This will help to keep your metabolism working at its best and prevent you from overeating later on. 

What is food pairing

 How Do Food Combinations Help You Lose Weight?

You’ve probably heard that certain foods are linked to a healthier diet. And while we all know that whole grains are good for you, it can be hard to find the right balance of nutrients in food. Here at Eat This, Not That, we want to help you learn how to create healthier food combinations at home so you can feel confident about your diet.

Food combinations help you lose weight by promoting healthy metabolism and reducing the number of calories you consume. When you eat different foods together, they work together to break down and digest more efficiently. This means that your body can absorb more of the nutrients from the food and less of the calories. Additionally, by eating foods that are low in calories and high in nutrients, you will feel fuller longer and be less likely to overeat. 

Some Good Protein and Vegetable Combinations

Some good protein and vegetable combinations include: -beans and rice, peas and carrots, salad and grilled chicken, turkey and green beans, yogurt, and fruit. Some good protein and vegetable combinations are: -Chicken with broccoli, Tuna salad with cucumbers, Beef stir-fry with peppers and onions, Black bean burger with avocado, Salmon with asparagus, Hummus with carrots and cucumbers. A few good protein and vegetable combinations are: -Grilled chicken with asparagus, Tuna salad with bell peppers, Black bean burger with roasted portobello mushrooms, and Salmon with steamed broccoli.

Some Good Low-Carbohydrate and Vegetable Combinations

There are many good low-carbohydrate and vegetable combinations. Some good examples include broccoli and cauliflower, cabbage and carrots, spinach and tomatoes, and cucumbers and celery. These combinations are all low in carbohydrates and are packed with nutrients, making them a healthy and satisfying choice. Some good low-carbohydrate and vegetable combinations include Kale and bacon Zucchini and shrimp Broccoli and chicken Cauliflower and ground beef Spinach and feta cheese There are a variety of low-carbohydrate and vegetable combinations that are healthy and nutritious. Some good examples are broccoli and cauliflower, Brussels sprouts and cucumber, lettuce and tomatoes, and spinach and mushrooms. These combinations are low in carbohydrates and calories but are high in fiber and vitamins. They are also healthy and delicious additions to any meal.

Some Good Protein and Healthy Fat Combinations

There are many good proteins and healthy fat combinations. Some good examples include: – lean protein such as grilled chicken or fish with healthy fats such as olive oil or avocado;- black beans with rice and olive oil or avocado;- Greek yogurt with nuts or seeds;- cottage cheese with fruit;- protein shake with almond milk or flaxseed oil. Some good protein and healthy fat combinations include: -Almonds and yogurt, Hummus and vegetables, Peanut butter and apple slices, Cheese and grapes, Poultry and avocado. Some good protein and healthy fat combinations include:- Protein: chicken, tuna, salmon, turkey, quinoa-Healthy fats: olive oil, avocado, nuts, seeds.

There are certain food combinations that are beneficial for weight loss. For example, pairing protein with fiber is a great way to lose weight, as protein helps to keep you feeling full, while fiber helps to regulate digestion. Additionally, pairing healthy fats with fiber-rich foods is another good way to lose weight, as healthy fats help to promote satiety. Some good food pairings for weight loss include: 

-Protein and fiber: lean meats and fish with leafy green vegetables, quinoa, or brown rice

-Healthy fats and fiber: olive oil with vegetables or mixed nuts

-Carbohydrates and protein: whole-grain toast with peanut butter or yogurt with fruit 

Some Examples of Healthy Food Pairings for Weight Loss

There is no definitive answer to this question as everyone’s dietary needs and preferences vary. However, some general healthy food pairings for weight loss include: 

-eating a piece of fruit with a nut or seed spread as a snack

-eating a salad with lean protein, such as grilled chicken or fish, as your main course 

-mixing whole grains with vegetables in a casserole or stir-fry

-having a small portion of dark chocolate for dessert  

healthy snack pairings

Some Good Tips for Pairing Food for Weight Loss

There is no one-size-fits-all answer to this question, as the best way to pair food for weight loss will vary depending on the person’s individual dietary needs and preferences.

The best way to lose weight is to pair your food with a fitness routine and keep a positive mentality about your weight loss.  There are many different food combinations that you can try that will help you lose weight.  Some of the most popular food combinations for weight loss are fruits and vegetables, protein and vegetables, and low-carbohydrate and protein.  If you are not used to eating healthy and are not willing to change your diet and start exercising, it is recommended that you start with a combination of fruits and vegetables or a low-carbohydrate and protein diet.

Fruit with yogurt

The probiotics in yogurt can help to break down the fiber in fruit, making it easier to digest.

Granola with Milk

The combination of carbohydrates and protein in granola can help to keep you feeling full for longer.

banana with black pepper for weight loss

Salad with dressing

The dressing will help to absorb the nutrients from the vegetables in the salad. When you\’re trying to lose weight, every calorie counts. That\’s why it\’s important to make wise food choices, including selecting the right food pairings. By pairing certain foods together, you can make sure that you\’re getting the most nutritional value for your calories.

Low-Fat Yogurt with Fresh Fruit

For people trying to lose weight, eating is a key component of health and wellness. It’s important to eat healthily, including fruits and vegetables in your diet, and also make sure you have colorful options. With yogurt being available in so many flavors these days – from sweet to savory – there are plenty of options for anyone on any diet.

weight loss food chart

Veggies and Hummus

I have been researching the best foods to eat for weight loss and I found a combination of veggies and hummus that may help.

Veggies are good because they contain low numbers of calories, but high amounts of dietary fiber. Eating a diet rich in vegetables will help you maintain a healthy weight.

Hummus is also very healthy because it is made with chickpeas, which are nutritious and protein-rich (providing 10 grams per cup).

Grilled Chicken with Brown Rice

We know it can be hard to find time for a healthy and nutritious diet, but one that is easy to prepare doesn’t have to be a long meal. Veggies paired with hummus grilled chicken provide the perfect balance of nutrition and taste. But, are you making sure you’re not eating too many carbs? There are multiple ways to assist in weight loss on your diet without sacrificing your diet.

food pairing chart for weight loss

Tuna Salad with Whole-Wheat Crackers

If you’re looking for a new and healthy snack option, try pairing your tuna salad with whole-wheat crackers for weight loss. The nutrients in the two foods are complementary in their benefits, so this tasty combo will leave you feeling satisfied with an improved outlook on life! Try these tips by following these simple steps:

Make your tuna salad by combining mashed canned white or light canned tuna, low fat mayonnaise, and lemon juice. Add diced celery and chopped green onion to taste.

food pairing recipes for weight loss

Avocado and Grain Bread with Cayenne Pepper

This three-course meal contains avocado, bread with grains (and seeds), and a hot spicy sauce with peppers. Avocado provides good fats for your body and the fats in avocado are excellent for the body’s metabolism. The pungent heat of cayenne pepper will help with digestion as well as provide you with a healthy boost in energy during lunchtime or early in the morning.

fat burning food combinations


* Some people regard sprouted grain bread as ‘health food’.

* Cayenne pepper is very hot.

* Avocados are naturally creamy, and some people like them that way.


    Half of the avocado, peeled, pitted, and cut into chunks

  •     1 cup whole wheat bread (all-purpose or sprouted grain)
  •     1 tablespoon natural peanut butter
  •     ½ teaspoon cayenne pepper

Mix all the ingredients together and pile it onto a piece of toast. If you like the avocado to be creamy, add a little milk

Green Tea and Lemon with Mint

Many people are unaware of the many health and wellness benefits of green tea. This recipe is a quick and refreshing way to enjoy one of the most beneficial teas.

best food combinations for weight loss

Oatmeal, Blueberries, and Cinnamon

Oatmeal and blueberries are known for their nutritional prowess and taste, but what about cinnamon? It has long been used in cooking locally as well as within transcontinental trade due to its various health benefits. This is an excellent combination of fantastic tastes, which you’ll love.

White Tea and Ginger with Lemon

White tea is a delicate, lighter-tasting variety of tea made from young leaves that have not yet been oxidized. It has a unique, refreshing flavor that makes it one of the most popular choices among many different types of teas.

Ginger may have benefits to help with nausea, indigestion and stomach upset while lemon enhances the immune system and provide antioxidant properties. Together they can make an excellent after-meal drink or can be enjoyed any time as a refreshing beverage.

Dark Chocolate, Berries, and Walnuts

Do you love dark chocolate but find that it is difficult to lose weight? Then you might want to try the food pairing of Dark Chocolate, Berries, and Walnuts! What makes this food pairing so effective for weight loss is the fact that all three ingredients are low-fat and high in antioxidants. Moreover, walnuts contain Omega-3 fatty acids which can help reduce cholesterol levels. Dark chocolate also has regaining effects on mood which can contribute to weight loss by improving people’s moods.

Quinoa and Avocado with Black Beans

Quinoa is a type of grain that has been around for approximately 3,000 years in the Andean region of South America. It’s considered a complete protein, containing all eight essential amino acids. Quinoa contains one of the highest concentrations of fiber in the cereal world and less than 1% digestible carbohydrates. Avocados are rich in potassium, vitamin E, and monounsaturated fat which can be used to lower body weight and cholesterol levels as well as improve heart health.

Nut Butter and Banana

The food pairing of nut butter and banana for weight loss is perfect for those who enjoy delicious and healthy combinations. The goal of the combination is to combine protein with carbohydrates to create a balanced diet. Protein fuels muscle growth and carbohydrates provide energy for workouts or everyday tasks. Furthermore, the nutrient-dense bananas are high in potassium, dietary fiber, vitamin B6 and a variety of other essential vitamins your body needs.

Food Pairing of Bell Peppers and Eggs

Eating a combination of eggs and bell peppers is a great idea if you’re looking to get rid of some unwanted pounds. The reason behind this is that the compounds found in these two foods combined help to break down fats from the inside out.

food combinations for weight loss

Then it’s time for you to learn about food pairing! For centuries, humans have been consuming different foods together as part of their diet.

Oatmeal and Berries

One of the fastest, healthiest ways to lose weight is through the proper pairing of food items. This is a great way for beginners to learn about food pairing before even diving into more complex recipes and meals.

healthy food combinations


  • ½ cup old-fashioned rolled oats
  • ½ cup mixed berries, such as strawberries, blueberries or raspberries
  • ½ tablespoon honey
  • ½ teaspoon vanilla extract

Combine oats, berries, and honey in a bowl. Stir in vanilla extract.

Pairing food with Honeydew and Red Grapes

Why choose to eat Honeydew and Red Grapes together?

Scientists have found that the pairing of sugars and amino acids in red grapes can be helpful for weight loss. It is recommended that a person eating the honeydew, should drink a glass of water after eating red grapes to help burn the energy. In addition, foods such as potatoes and white rice will also aid in weight loss.

Yogurt and Cinnamon

There are many benefits to eating yogurt for weight loss such as the probiotics it contains. Yogurt is also lower in calories than many other dairy products. Lately, more people are starting to experiment with adding cinnamon to their yogurt to achieve even better results.

Leafy Greens and Olive Oil

Some vegetables are just better when they’re paired with olive oil. And why not? Olive oil is good for the health of your heart, can help you lose weight, and is just really tasty! So if you’re looking to change your diet to include leafy greens more often – spinach, kale, collard greens, and more – then this article will tell you about the best way to eat them together.

flavor pairing for weight loss


No cooking is required, so a great way to use up your extra veggies.  You can adjust the seasonings to your own taste.

Tuna and Ginger

Tuna and ginger are great food pairings for weight loss. Ginger can help with blood sugar regulation, metabolizing more fat, and preventing other fats from being stored in your body. It also helps regulate bowel movements and may lower the risk of death due to diabetes or lipid disorders. Additionally, it provides antioxidants to cells and the brain. Tuna is rich in protein content, which helps reduce your risk of developing chronic diseases such as cancer, heart disease stroke, or Alzheimer’s disease.


  • 1 to 2 tablespoons fresh lime juice
  • 2 tablespoons grated fresh ginger
  • 1 teaspoon minced fresh garlic
  • 1 medium-size, skinless, boneless tuna steak (about 8 ounces)
  • 4 thin slices of fresh ginger
  • 1 tablespoon fresh lime juice
  • 4 tablespoons low-sodium soy sauce
  • 1 teaspoon dried red pepper flakes
  • 1 teaspoon sugar
  • 1 teaspoon cornstarch
  • 1/2 teaspoon sesame oil
  • 2 tablespoons water
  • 1/2 teaspoon grated fresh ginger
  • 1/2 teaspoon minced

Corn and Beans

There’s a good reason that corn and beans are often paired together. They can be used as ingredients in many dishes, and they are both among the healthiest foods on the planet. Above all else, corn is a grain-free vegetable that has been proven to help people lose weight. If you’re looking for some new recipes to try out this season, here’s a list of some tasty combinations you can use to feed your friends and family.

Note: This corn and bean recipe makes a delicious side dish.


  •     1 can of black beans
  •     1 can corn
  •     1/2 cup chopped onion
  •     1 tablespoon chili powder
  •     1 tablespoon ground cumin
  •     1 teaspoon garlic powder
  •     1 teaspoon crushed red pepper
  •     1/2 teaspoon cayenne pepper
  •     1 teaspoon salt

Potatoes and Pepper

Have you been struggling to lose that extra weight? Do you want to enjoy your favorite potato and pepper dish while doing it? Well, in this blog post, we show how these two ingredients can be paired together in order to help with weight loss. Just think of how delicious a pot of potatoes and peppers is! This healthy recipe is sure to satisfy your hunger while breaking down those fats.

Consequently, this can be good for many different health conditions such as heartburn or diabetes.


  •     1 lb potatoes
  •     1/2 cup green bell pepper
  •     1/2 cup yellow bell pepper
  •     1 cup cheddar cheese, shredded
  •     1/4 cup milk
  •     1 teaspoon chili powder
  •     1 teaspoon kosher salt
  •     1/4 teaspoon black pepper
  •     2 tablespoons butter

Yogurt and Raspberries

We all know that yogurt is healthy food for losing weight, but did you also know that combining yogurt with raspberries can help promote weight loss?

Okay, so let’s say you decide to add some delicious raspberries to your next bowl of Greek yogurt.

Note: You may substitute 1/4 cup plain Greek yogurt, frozen blueberries, and 1 1/2 teaspoons of honey.

Garlic and Fish

Are you looking for a way to lose weight and stay healthy without sacrificing flavor? There is no better time to start than now! Fish need not be boring. It can be cooked in a garlic sauce and paired with zucchini noodles for an easy meal. The garlic will stimulate the gastric juices in your stomach, aiding digestion and the release of excess fats from your body.

White Tea and Lemon

Lemon and White tea are known as natural diuretics, which can help you lose weight by increasing the rate of urination. This is because lemon contains citrates that stimulate your kidneys to release urine more quickly. Lemon also contains nutrients such as potassium, vitamin C, and calcium, which are all essential for the healthy functioning of the heart and muscles.

Note: The nutritional information is based on using the broiled version.


  •     2 tablespoon extra-virgin olive oil
  •     1 tablespoon butter
  •     1 medium (5-ounce) salmon fillet
  •     1/2 lemon
  •     4 garlic cloves, minced
  •     1 teaspoon fresh lemon juice
  •     1/2 teaspoon Dijon mustard
  •     1/4 teaspoon Old Bay seasoning
  •     1/8 teaspoon black pepper
  •     1/4 teaspoon salt

Pepitas and Greens

There are many more places to go than just fast food when one has weight loss on the mind. However, a combination of the two would make for a delicate and tasty meal. Pepitas are large green seeds that have been ground down into smaller pieces for use in various dishes like tacos or salads. This is one way to add additional nutrition to these dishes without making them less appealing overall.

food pairing meal plan

Pepitas and Greens

Yield: 2
Prep Time: 5 minutes
Cook Time: 5 minutes
Additional Time: 10 minutes
Total Time: 20 minutes


  • 2 tablespoon extra-virgin olive oil
  • 2 tablespoon butter
  • 1 medium salmon fillet
  • 3 garlic cloves, minced
  • 1 teaspoon fresh lemon juice
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon Old Bay seasoning
  • 1 teaspoon black pepper
  • 1/2 teaspoon salt


  1. Take a bowl and combine all the ingredients.
  2. Keep it freezer and sever as cold.

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Note: The nutritional information is based on using the broiled version.


  • 2 tablespoon extra-virgin olive oil
  • 2 tablespoon butter
  • 1 medium salmon fillet
  • 3 garlic cloves, minced
  • 1 teaspoon fresh lemon juice
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon Old Bay seasoning
  • 1 teaspoon black pepper
  • 1/2 teaspoon salt

Dark Chocolate and Apples

Did you know that a research study from the University of California, Davis found that chocolate and apples are a perfect food pairing? Rich in flavonoid antioxidants, chocolate is believed to help protect against heart disease. Apples contain a number of nutrients such as high levels of pectin and potassium.


  • 2 lb Granny Smith apples
  • ½ cup chopped walnuts
  • 1 cup unsweetened dark cocoa powder
  • 1/3 cup brown sugar
  • 1 tablespoon maple syrup or honey
  • ½ teaspoon salt
  • ½ teaspoon ground cinnamon
  • ½ teaspoon ground cloves
  • 1 teaspoon ground nutmeg
  • ½ teaspoon ground ginger
  • ½ teaspoon ground allspice

Chickpeas and Olive Oil

Chickpeas and olive oil are a great way to help lose weight. The fat in olives helps your body’s absorption of the chickpeas, which have protein and fiber, making you feel fuller. In addition, the healthy fats in olive oil will make you go longer without feeling hungry again!


  • 4 cups cooked chickpeas
  • 2 tablespoon olive oil

Cucumber and Apple Cider Vinegar

Cucumber and apple cider vinegar are popular ingredients amongst weight loss enthusiasts. The reason for this is that the two work together to aid digestive health and decrease bloating, as well as boost metabolism. Additionally, many people believe that the combination of these two ingredients will help you lose weight by curbing your appetite.

While there is much talk about how cucumbers can help with detoxification and weight loss, not many people talk about what apple cider vinegar does for your body.


  • 1 cucumber
  • 2 whole garlic cloves
  • ½ teaspoon kosher salt
  • ½ teaspoon black pepper
  • ½ teaspoon dried thyme
  • ¼ teaspoon dried rosemary
  • ¼ teaspoon dried oregano
  • 1 teaspoon sugar
  • 1 teaspoon apple cider vinegar

Black Bean Chips and Guacamole

Many people are struggling with weight loss, and it can be frustrating to know what to eat and what not to eat. In many cases, certain foods may have a negative or positive reaction to other foods. One such example is black bean chips and guacamole for weight loss.

This blog post will detail how the right food pairing of black bean chips and guacamole could lead you towards successful weight loss.


  • 1 can of black beans, drained and rinsed
  • 1 avocado, peeled, pitted, and sliced
  • ¾ cup cilantro leaves
  • ½ tablespoons lime juice
  • 1 tablespoon freshly squeezed orange juice
  • 1 teaspoon salt

Sprouted Raisin Bread and Peanut Butter

For healthy weight loss, eat a sandwich of sprouted raisin bread, peanut butter, and blackberry jam. This will help you to reduce the total amount of calories consumed in a day. Pairing it this way helps to increase appetite control, reduce cravings, and remedy hunger. In addition, these ingredients work together as they are rich in nutrients like magnesium and fiber which can improve digestion. Thus, your body will be more satisfied with fewer calories consumed when eating them as opposed to a normal sandwich where there is little nutritional benefit from each individual ingredient.

Note: This bread has 100 calories per slice. The bread has fiber and protein


  •  1 cup raisins
  • 1 tablespoon brown sugar
  • ½ cup water
  • ¾ cup ground flaxseed
  • 1 large egg
  •  ½ cup peanut butter
  • ½ cup roasted peanuts, chopped
  • 1 tablespoon ground flax seed
  • 1 teaspoon ground cinnamon
  • ½ cup whole wheat flour
  • 1 cup all-purpose flour

Whole Wheat Crackers and Tuna

Some food pairings you might enjoy are:

* Whole wheat crackers with tuna salad, cucumber, and honey

* Whole wheat crackers with tuna fish and mustard, celery sticks

* Whole wheat crackers with broccoli, cauliflower, and ranch dressing.

food pairing meal plan

A study from the Journal of Agricultural and Food Chemistry found that the combination helped to lower blood sugar levels by about 23% more than expected.

Baby Carrots and Hummus

“If carrots could speak, what would they say about their best friends, hummus?”

There are countless foods that have been discovered to have the power to help people lose weight. Savory vegetables like cauliflower, Brussels sprouts, or zucchini chipotle chips can greatly reduce calorie intake and make it easier for your body to burn fat. Similarly, various fruits like watermelon or strawberries can fill you up while also improving digestion and nutrient absorption.

Note: Baby carrots are 2 inches long. They are lower in calories than traditional carrots.

Apples and Peanut Butter

Apples and peanut butter have always been used as tasty snacks to curb hunger with their healthy content. It’s not hard to see why. They are both great sources of heart-healthy foods, including monounsaturated fats, vitamin A, and potassium.

what is the best combination of food to lose weight

But did you know that they also work together to promote weight loss? This is because apples are filled with soluble fiber that can help you feel fuller for longer periods of time which in turn helps reduce feelings of hunger and appetite.


  • 1 apple, peeled
  • 1 tablespoon peanut butter

Check this Nutritionist-Approved Packaged Snacks


Food pairing is a great way to enjoy your food and lose weight at the same time. There are many different food combinations that you can try that will help you lose weight. Some of the most popular food combinations for weight loss are fruits and vegetables, protein and vegetables, and low-carbohydrate and vegetables. You can also pair protein with healthy fats, such as nuts and seeds, to help boost your metabolism and burn more calories. By pairing healthy foods together, you can enjoy a varied and balanced diet that will help you lose weight and stay healthy.