Planning a menu helps people who are trying to lose weight through dieting or trying to stick to a healthier diet. Having a menu with a coordinating shopping list can help you purchase healthy foods that you can use to create meals and select snacks that support your diet goals. The American Dietetic Association says that having a menu plan can help you stay on track when you are trying to stick to a diet. Planning a menu takes some preparation, but once you get the hang of it, it will come easily.
Step 1
Determine your calorie needs. Calculate how many calories you need to consume each day to lose or maintain your weight. Your doctor can help you do this by discussing your physical activity and body composition.
Step 2
Write down what you will eat for each meal and snack for the next week. Plan what you will prepare to meet your calorie needs each day and then create a shopping list to help you remember what items you will need to buy. Doing this helps you to purchase only the healthy foods needed and keeps tempting foods out of the house.
Step 3
Allow for indulgences. Depriving yourself of the things you like the most will make it very difficult to stick to a diet. Make room in your calorie count to have something you enjoy each day, be it a soda or a candy bar. You can portion out these items so that you stick to one serving rather than eating the entire package at one sitting. Eating Well recommends putting your indulgences out of sight so that you won't be tempted to eat more than one serving.
Step 4
Choose foods from all the food groups. Incorporating a healthy mix of fruits, vegetables, low-fat dairy, lean meats and whole grains will help you meet the recommended daily allowances for vitamins and minerals essential for overall health. Variety helps you stick to your diet without getting bored after weeks of eating the same meals.
Tips and Warnings
- Check out books at your local library that give you meal ideas and recipes that can help you find a variety of things to cook. Taking your lunch and snacks when you go to work or are out running errands will prevent you from choosing something that has too many calories. Always talk with your doctor before beginning a diet to be sure it is a healthy option for you. Many weight loss programs, such as Weight Watchers, can give you additional advice when planning a diet menu.
Things You'll Need
- Paper
- Pen
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