In order to avoid boredom and the potential failure of your weight-loss program, plan what you will eat ahead of time. Make daily, three-day or even weekly meal plans to improve the likelihood that you will stick to your diet plan and avoid making impulsive choices at meal and snack times.
Breakfast
People who eat breakfast have more energy, better concentration and memory, and improved decision-making ability than those who skip it, according to the American Dietetic Association. A well-balanced breakfast consists of 1 to 2 oz. protein and one serving each of whole-grain carbohydrates and fruit. Sample three-day breakfast menus:
Day 1: One serving of high-fiber cereal with 8 oz. skim milk and 1 c. blueberries
Day 2: One scrambled egg white with wheat toast, 1 tsp. each margarine and jelly, and a small banana
Day 3: 8 oz. nonfat Greek yogurt, 1/4 c. low-fat granola and 2 tbsp. raisins
Lunch
If you eat lunch on the run or in a hurry, take your lunch to work to avoid the drive-through menu and other high-calorie diet saboteurs. A balanced lunch contains two servings each of protein and carbohydrates, as well as at least one serving of vegetables. Sample three-day lunch menus:
Day 1: Two slices of turkey on wheat bread with mustard, and side salad with 1 tbsp. low-fat dressing
Day 2: Bean burrito made with 1/2 c. fat-free refried beans and a 6-inch tortilla, topped with one whole chopped tomato, 1/4 c. chopped onion and 2 tbsp. guacamole
Day 3: Large garden salad with 2 oz. grilled chicken, wheat crackers and 2 tbsp. low-fat dressing
Dinner
Let dinner serve as a catch-up meal to obtain foods not previously eaten throughout the day. A balanced dinner consists of 3 oz. protein, two to three servings carbohydrate and two servings vegetables, as well as a serving of dairy. Sample three-day dinner menus:
Day 1: 3 oz. roast chicken, small baked potato with 1 tbsp. margarine,1 c. steamed broccoli and 8 oz. skim milk
Day 2: 3 oz. grilled salmon, 2/3 c. brown rice, 1 c. mixed vegetables stir-fried in 1/4 cup teriyaki sauce, and 8 oz. skim milk
Day 3: 1 c. cooked whole-grain spaghetti with meat sauce made from 3 oz. lean ground beef and 1/2 c. tomato sauce; side salad with 1 tbsp. low-fat dressing, and 8 oz. skim milk
Snacks
Snacks can make or break your diet, depending on the food you consume. A candy bar or a bag of chips will provide empty calories and may leave you feeling tired and still hungry. One or two healthy snacks daily can help keep you full between meals and prevent overeating later. Sample three-day snack menus:
Day 1 morning: 6 oz. nonfat Greek yogurt and 1 c. watermelon; afternoon: 10 almonds.
Day 2 morning: Rice cake with 1 tbsp. peanut butter; afternoon: 1/2 c. cottage cheese with 3/4 c. pineapple
Day 3 morning: High-fiber cereal bar; afternoon: small apple and string cheese
Tips for Success
Eat three meals daily. Skipping meals slows the metabolism and may cause overeating at the next meal.
Snack only when you are hungry.
Read labels to determine serving sizes and to look for hidden fats or sugars.
Plate your food rather than eating anything straight out of a package.
Use the rule of fourths on your plate: 1/4 protein, 1/4 carbohydrate, 1/2 vegetable or fruit.
References
- American Dietetic Association: The Proven Benefits of Breakfast
- Choose Your Foods: Exchange Lists for Weight Management." American Dietetic Association/American Diabetes Association; 2008
- "Eat Right"; Smart Snacking Tips for Teens and Adults; American Dietetic Association, Mar. 2010
Member Comments
iraida105 April 29
I have a question right now im in a 835 calories diet a day with this 3 DAY DIET PLAN i will loose weight?
thanks
ID