13 Peach Recipes for a Peachy Keen Summer

How can something as sweet as a peach have so few calories?

One medium ripe, juicy peach has just 50 calories. However, it’s bursting with enough summer flavor to not just calm sweet cravings, but also be crave-able all by itself. That little fuzzy, fiber-rich jewel can be a powerful tool in your summer stay-full toolbox, helping you fill up and feel like you’re treating yourself—and doing it all guilt-free.

Peaches do all kinds of other great things for your health, too: They may lower your risk of heart disease, bind up bile acids—which can help lower your cholesterol—and may even improve your skin. In studies, compounds from peaches may improve your skin’s texture and fullness by helping it retain moisture.

The best reason to enjoy fresh peach recipes right now (and all summer)? They’re in season! Fill your fruit basket with low-calorie peaches to eat fresh—and try one or more of these 13 fresh peach recipes to make this the peachiest summer ever.

1. Tomato Peach Salad

Make a bright salad the surprising star of your barbecue cookout with this colorful, sweet-and-savory recipe. With creamy feta cheese, juicy tri-colored cherry tomatoes, pieces of sweet peach, protein from chickpeas and bite from arugula and red onion, this salad has everything—even a simple, homemade balsamic-and-honey dressing that ties it all together. It’s a cool, flavorful bowl that’s perfect for sharing—or whipping up quickly just for yourself for a lunch that feels super special. Click here for the full recipe! >

2. Grilled Peach Melba

There’s one thing that’s better than a fresh peach: A grilled one. Putting that fuzzy fruit over fire enhances the sweetness as it softens. Some simple toppings, though, turn that grilled peach into a decadent dessert—honey, a bit of mascarpone cheese and a simple-to-make homemade raspberry jam creates a peach melba that will have you and your family swooning … and amazed that it’s only 95 calories per serving! Click here for the full recipe! >

3. Fresh Peach Pie

The beauty of Nutrisystem is that you can lose weight while still eating the foods you love. That goes for our entrees like pasta and pizza, breakfasts that feel like desserts—like the Double Chocolate Muffin—and even Flex meals. Case in point: A slice of this fresh peach pie counts as one SmartCarb and two Extras on Nutrisystem. That means you can eat a piece of real peach pie and still progress towards your weight loss goals. Click here for the full recipe! >

4. Air Fryer Stuffed Peaches

Air fryers are the greatest kitchen invention of the decade, giving food all the crispy, crunchy taste of frying with super-heated air instead of oil. If you don’t have one yet, check out this article to find out why they’re a dieter’s dream … and order one! Because they don’t just make guilt-free fries and fried chicken—air fryers can also make delectable desserts and healthy peach recipes. Take these stuffed peaches for example: With some oats, light butter, cinnamon and brown sugar, the little kitchen gadget turns half of a peach into a sort-of miniature, one-serving pie … and it’s just 97 calories! Click here for the full recipe! >

5. Peachy Honey Whipped Ricotta

A peach topped with cottage cheese is a diet cliché—but for cottage cheese lovers, it’s still a go-to because it’s packed with protein and delivers on that peachy goodness. If you’re not a cottage convert, though, try this snack instead: It ditches the cottage cheese texture for creamy ricotta, then kicks up the flavor with some honey and almond extract. It also has some added sweetness by simply grilling the peach. It’s got eight grams of filling protein and is a sweet, summery treat that’s perfect for a filling breakfast—or extra-special snack. Click here for the full recipe! >

6. Blackberry Peach Upside Down Muffin Cakes

These fruity cakes are ready in about 25 minutes—and they might be gone just as quickly! But don’t worry: Two of these upside-down cupcakes counts as one serving of just 153 calories … so it’s a Flex snack you can feel great about while getting the sweet flavors you crave. Stevia in place of sugar helps keep the calories so low, and blackberries give you an antioxidant and fiber boost—while pairing perfectly with six slices of sweet, ripe peach inside. Click here for the full recipe! >

7. Peachy Green Ginger Smoothie

Looking for an easy (and peachy) way to get some of your daily servings of non-starchy vegetables? Try some peach smoothie recipes! With this one, you get bonus weight loss benefits from ginger. The spicy root has been shown in studies to significantly reduce weight and the waist-to-hip ratio of overweight and obese individuals. Blended in with spinach, banana, peach and almond milk, ginger gives this smoothie a delicious kick—you won’t believe it’s helping you lose weight! Click here for the full recipe! >

8. Blueberry Peach Feta Salad

If there’s another fruit flavor that screams summer almost as much as peaches, it’s got to be blueberries. This salad combines these sweet summer staples into a single bowl of amazing—and then adds the creaminess of feta cheese, the surprising, fun crunch of pine nuts, and the delicate mouthfeel of butter lettuce. The best part? This recipe was created by a reader of The Leaf, Carol, who submitted it as a perfect way to enjoy the summer harvest. Try her masterpiece—and then submit your own healthy peach recipes to The Leaf. Click here for the full recipe! >

9. Healthy Air Fryer “Grilled” Peaches

Another air fryer miracle: Grilled peaches without the grill! If you don’t have a grill of your own—or if it’s a rainy day—you can still get that sweet cookout flavor to enjoy by itself, or as part of the grilled peach melba or Peachy Honey Whipped Ricotta described above. All you need is your air fryer, some peaches, and … well, actually, there is no “and”! The magic of the air fryer means these peaches are cooked perfectly without the addition of anything but super-heated air. We think it’s one of the best grilled peach recipes. Click here for the full recipe! >

10. Pretzel Crust Fruit Pie

If you thought it would be impossible to improve on pie, think again: A mad scientist/genius/recipe wizard has blessed us with a new kind of pie crust—one that’s got the flavor and crunch of pretzels and is oh-so-easy to make. And it’s got an extra blessing for those fresh, juicy peaches you’ve got this summer: While the crust is baked, the filling of this pie is creamy and no-bake, keeping those juicy slices of golden fruit fresh (but refrigerated) for cool, in-season taste that’s perfect for your next cookout. Click here for the full recipe! >

11. Skinny Peach Cobbler

Skinny on calories, but not on flavor: This peach cobbler has all the ingredients that make the classic a classic—peaches, of course, but also butter, sweetener, cinnamon, nutmeg and vanilla. The difference? The sweetener is zero-calorie stevia, the butter is light and the flour is whole wheat, giving this treat fewer calories and some whole grains, but never skimping on being delicious. Plus, you don’t have to toil in the kitchen all day: After some simple mixing and pouring, it’s ready in just over a half-hour. Click here for the full recipe! >

12. Peach Buzz Bagel Sandwich

With just three extra ingredients, this sandwich turns the beloved Nutrisystem Honey Wheat bagel from a regular breakfast into a gourmet treat: Just top your toasted bagel with a half-cup of one-percent cottage cheese, some thinly sliced peaches and a teaspoon of honey for a souped-up slice of heaven to start your day. Click here for the full recipe! >

13. Peach Melba Pudding

We’ve already shown you that the flavors of peach melba—with its mix of peaches and raspberries—can still be part of your weight loss journey. This recipe offers another guilt-free way to enjoy the sweetness of peach with the tart tang of raspberry—this time, with the addition of sugar-free gelatin. Nonfat yogurt adds a creaminess that, along with fresh raspberries, turns regular sugar-free raspberry gelatin into a rare treat—that’s made even rarer when topped with ripe, juicy peach slices. Your guests will never guess this indulgent-seeming dessert is guilt-free. Click here for the full recipe! >

The post 13 Peach Recipes for a Peachy Keen Summer appeared first on The Leaf.

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Our emotions are the source but also solution to success

If our emotions caused us to use food as a copying mechanism with stress, emotional stress and trauma, would not be a logical assumption that working on our emotional state and emotional stability be the solution?

95% of people who are looking for weight loss asking me for specific calorie calculation or macronutrient percentage but that is NOT how they gain 20 or 50 lbs. They gain it because their life was out of balance and they got stressed and food was their tool to cope with that stress.

So unless we start address this "elephant in the room" no calorie calculator, diet app, a coach, trainer etc will be a lasting solution.

Yes, it's not easy and it can be hard and painful but the payoff is long lasting. So let's focus on what really matter here. Be kind to yourself but also connect the dots and see what is happening and how you can become your own solution to your biggest problem.

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Does exercise ACTUALLY allow me to eat more? Am I doing this wrong?

I'm back on the weight loss train after losing 100 pounds 2021-2022, and taking a year to maintain in 2023 (actually lost 20 pounds, so relative maintenance). I'm 27F, 4'11", 140 pounds, and would like to lose 20-30 more pounds ideally. When I started counting calories again at the beginning of the spring, I was eating around 1200 a day OMAD style. I've done OMAD the entire time I've been losing weight, so it was comfortable for me. But I kept falling off on the weekends and ruining my deficit for the whole week because I would eat nonstop all weekend...

Then, I started adding in running and light exercise to increase my TDEE 2 months ago. I run 5-6 days a week for 40-60 mins, 15k-20k steps a day, 15 mins pilates 5 days a week, 10 mins yoga daily, eating 1500-1600 calories and 90-100 g protein. I've cleaned my diet up entirely and feel MUCH better than I did 2 months ago.

But I see others... NOT increase their deficit with working out? Is it possible? I know I should focus on what is sustainable to me personally (which 1200 cals with running is NOT for me - I have tendancies to faint already) but I'm always worried that I'm somehow overeating/"doing it wrong". Am I thinking about this the wrong way? I'm new to exercise in general and want to keep it up for my overall health, but I want to lose the last of my extra weight too.

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Is it okay to get a large chunk of protein from shakes and bars when in a deficit?

Long time lurker making his first post :)

I (24M, 6’2”)started my weight loss journey this April after gaining a ton of weight during lockdown and being in a sedentary office job. I’m currently 8kg (17.64lb) down from 142kg (313lb) and have been managing to gain lean mass as well as lose fat at a steady pace. I had been trying to get 120g of protein each day while in a calorie deficit of 2000kcal.

My issue is that while I CAN get to my protein goal with the foods I eat, I find it’s not very sustainable and I feel it’s ruining my relationship with food and leaving me at risk of falling back into poor eating habits.

I currently drink clear whey protein shakes after every weight lifting session, but was wondering if I could increase how much protein I’m getting from the shakes and bars without it having some kind of negative impact. I’m hoping it would give me a bit more freedom in what I eat for my meals, which in turn makes the weight loss journey just a tad easier.

Could I have 3 shakes every day for example (60g protein, 252kcal) and get the remaining 60 through my food? I feel I’m making good progress, but I’m definitely wavering at the moment trying to keep this amount of protein up in regular foods.

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Have there been any studies on the psychological effects of junk food in children?

I ask this as a former fat kid and now fat adult. It's been so hard for me to lose weight, and I've heard a lot about how eating junk food as a kid can cause a lot of issues later on when trying to get better eating habits.

I guess my real question here is this: Is there anyone here that's been able to sustain their weight loss as an adult even if you had really bad habits as a kid?

My entire family is fat. Myself and my two brothers were basically given junk food every night instead of real meals, and I'm paying the price today. It's like regardless of how long I stick to a CICO diet, I can never shake those habits. It's incredibly discouraging and always has been.

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Over 100lbs Lost

Context for weight journey: 33 y/o man, 5"5 200lbs to 300lbs from 2001-2010 300lbs to 358lbs from 2010-2015 358lbs to 300lbs from 2015-2020 300lbs to 266lbs from 2020 266lbs to 333lbs from 2020-2023 333lbs to 256lbs all 2024 (sustainable weight loss and doctor monitored, a medication change fixed my hormonal imbalance that caused a lot of issues with metabolism, and able to eat normally)

I have been a larger individual for a while, when I gained a substantial amount of weight as a toddler that just kept going. It wouldn't be until just this year at 32 y/o when I opened up to my doctor who isn't fatphobic and we looked into thing. He suggested a new medication recently approved for certain hormonal imbalances and that has improved my life in every regard. In addition I have been battling hypothyroidism levels being elevated my whole life till just this year as well which has been substantial for me to finally have regulated. I was told for a long time (2y/o to 18y/o) to drink milk and take calcium with synthroid because of the risk of osteoporosis... and in case you didn't already know, but that is not recommend at all and makes thyroid medication ineffective. I would battle to have my thyroid levels regulate from 19y/o to 30y/o do to proverty keeping me from affording my medication regularly. From 30y/o to 32y/o I would finally see my levels approach and then hit and maintain healthy levels.

My breathing has improved, my snoring is diminishing, my blood pressure is no longer borderline high, I can move easier. All because of weight loss.

But I also feel more body aches and pains, I am working with a physio to correct any issues with posture, which is actually "better than average" compared to many people somehow and it would appear that as I've lost weight, my joints are given the space to move more freely and I have hyper mobility so I need to strength train everything. I've been doing such but am experiencing rib subluxations frequently again in part because of the weight loss allowing my body to move freely. It's a work in progress.

I feel larger in many regards, as many areas continue to shrink in size, other areas stand out more and feel huge. I know that overall my body is doing a lot better, and I remind myself every day. I was hoping as weight would come off I would just feel better seeing myself but I am not, and if anything feel worse looking at myself nude so showers and baths are done in low light conditions to ease the mental turmoil. Some days are alright though and I feel proud.

I am seeing lose skin popping up as well, and everything looks so uneven and lumpy and odd in places. I also have varicose veins that before were not an issue but now are causing me pain daily as fat was hiding them before. Each month I'm noticing more and more from all the years of obesity and working 50+ hours a week standing in retail and warehousing. I shouldn't be getting more as I lose weight as time goes on but the pain in my legs has only increased as weight loss as continued, where before there was very little pain if any, just because I can bump them so easily and my knees are surrounded by them so the bending, bumping, kneeling is doing a number to those veins. Because of the still large amount of weight and edema because of it, I'm not eligible for treatment until more weight loss and edema has subsided and my legs can heal at the same rate or similar to my upper body.

I have had a number of folks feel inspired in my life by my weight loss and they continue to encourage me and are trying harder be more in shape as well. A few others are not so impressed; I have a friend who is obese who has made me the fattiest, richest foods imaginable all of a sudden, including making cakes and baked goods frequently and just forcing them on me, in large quantities. Like family of 6+ sizes of things. I accept some things, try to pass some of it off, enjoy nibbles here and there and most of it ends up in the compost. Other folks I know will go out of their way to remind me when they see me that "you've gained it all back before, so don't get too excited" and "you are just doing this for attention" (this is the only place I've posted anything since losing any weight, and not til today). I remind myself these folks are hurting and that their opinions and thoughts on the matter are not reflections on me, but of them as people.

Many people at my work find my weight loss "unsettling" as one person put it. A lot of folks at my work are fine, some are concerned (they think I may be sick and trying to pass it off), and others are just not liking it, but again, a reflection on them, not me.

I guess I just don't know how to process with feeling in some ways worse in my body, including more physical pain then before. My therapist is lack luster at best and I have enough experience with therapists and processes to do a lot of work myself. I guess the promise of "you'll feel so much better!" is 80% true still, so not a lie, but I wasn't expecting more issues to pop up and some of them being really negative. No one tells you about those things.

I am going to keep going of course, because damn, 80% better is amazing! I got a big goal to hit 200lbs before summer next year, which is more than doable. My next lil goal is 255lbs because I haven't weighed that much since I was 15 y/o. After that 250, and lil bits here and there. Ultimate goal?? Not sure really, but 160lbs would be what a doctor recommended to me when I was a kid and struggling hard, so I think that's my ultimate goal and to see what happens once I'm there.

tl;dr Over 100lbs Lost - "life will be so much better when you lose weight!" 80% is great, 20% is kinda awful, so I guess no one was lying? - An introspection of sorts

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Guidance Post Achieving Goal Weight, Celebrating Holiday, Feeling Guilt and Regret

I achieved my weight loss goals after being in a significant calorie deficit for 17 weeks. I was consistent in my routine the entire time, and I've lost ~21.5KG (~47.4lbs). I had a holiday planned for when I reached my goal weight, this holiday I would eat what I'd like and then once I returned I would reverse diet till I reached maintenance, but doing so I knew would take me more than 17 weeks so I'd still be in a significant calorie deficit for months more. Now that I'm back from the holiday, where I did eat whatever I wanted, I am very bloated and evidently holding onto water. I'm currently avoiding weighing myself because I'm concerned I'm not going to be happy with what I see. I wasn't supposed to know how many calories I consumed over the holiday but I am a control freak and just "needed to know", so I estimated how much I ate and I ate more than double my maintenance calories in one week, estimating around ~35,000 calories in a week. For a person with a TDEE of 13,000 in a week, I don't feel comfortable with this at all. Now although I am meant to be viewing this time as a reward for my hard work, it does feel like a set back. And now, instead of it being a period of relaxation, I now feel like I need to compensate for the possible weight I have gained. But, and I'm being careful here, I do not want to create unhealthy habits, or at least exaccberate anymore that I already have. I'm used to doing extended fasts and have been doing so consistently for the past 17 weeks, which has helped me lost the weight. Should I fast until the extra calories is gone, should I continue the plan I already had prior to the holiday? What other options do I have and what do I do? My goal is just to keep the weight I had worked so hard to loose, I don't want to experience the setback I feel like I'm feeling. But I also want to be able to see this break as a reward, but i feel so guilty and regretful that now I wish I never done it in the first place. Any guidance would be much appreciated, thank you for reading.

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