Dieting does not have to involve complex recipes and food combinations. As long as you take in fewer calories than you burn, you will lose weight. Choosing healthy foods over junk can help you lose weight by providing you with adequate nutrition for energy and wellness. Simple diet meals should emphasize quality, unprocessed foods that are less calorie-dense so you can enjoy larger servings to enhance a feeling of fullness.
Features
Simple diet meals usually feature 3 to 4 oz. of lean protein, a serving or two of whole grains--equivalent to a ½ cup of grains, pasta or cereal or a slice of bread--and a cup or more of fresh vegetables or fruits. Instead of complex measuring and weighing, you can easily meet these measurements by filling 1/2 a dinner plate with fresh vegetables and then 1/4 with protein and 1/4 with grains, according to the Cleveland Clinic. Choose low-fat cooking techniques like grilling, broiling, baking, poaching and steaming and avoid adding butter, cheese and creamy sauces.
Types of Foods
For ease of preparation, choose pre-portioned proteins like fish fillets, chicken breast or tenders, extra lean turkey or beef burgers and natural deli meats. Go for pre-washed, bagged lettuce, but choose romaine, spinach or mixed greens over iceberg or "American" mixes, which have less nutrients. Frozen, steam-in-bag vegetables like broccoli, cauliflower and green beans are a simple addition to meals. Whole grains like whole-wheat pasta, quinoa and whole-wheat cous cous cook quickly in boiling water or broth. Frozen, microwavable brown rice makes preparation of this long-cooking grain simple. Plain instant oatmeal and whole grain flaked or puffed cereals work at breakfast time. Grab single-serving containers of plain yogurt and cottage cheese for quick snacks. Pre-packaged servings of nuts and 200-calorie or fewer energy bars make for simple snacking as well.
Considerations
Simple diet meals may involve mixing traditional meal items. Consider having breakfast for dinner, such as two egg whites and one egg scrambled with spinach and mushrooms with whole-wheat toast and an orange. Eat leftovers from dinner for a simple breakfast.
Strategies
Place chicken in a marinade of red wine vinegar, herbs and a splash of olive oil in the morning and in the evening grill or broil it for a quick, flavorful protein to be served with quinoa and a salad. For lunch, do not even go to the trouble of making a sandwich--toss a low-fat string cheese, a plain yogurt, apple and an ounce of mixed nuts into a lunch bag to take with you on the go. Whirring a frozen banana with blueberries, soy milk and a scoop of whey protein makes a simple low-calorie breakfast that can travel with you.
Planning
Simple meals do require some forethought. Keep some staple pantry items on hand so you can always whip up an easy diet meal. Stock up on canned beans, frozen vegetables and whole-wheat pasta. These can be used to create a balanced, tasty and low-calorie meal. Whole grain cereal, with a ¼ cup of raisins and low-fat milk makes a simple and fast breakfast. Natural nut butter with whole grain crackers and a few dried apricots can make a simple diet meal--provided you stick to just 2 tbsp. of the nut butter. Stocking your freezer with a few low-calorie, low-sodium frozen entrees is also a strategy for nights you are too busy to cook but do not want to succumb to fast food.
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