Often you start out on a new diet with the best of intentions but later get sidetracked. The solution? A weight loss menu. Develop your menu for the weeks ahead to plan meals and snacks that are high in nutrients and low in calories.
Step 1
Review your weight-loss-program requirements in terms of calories, fat grams or nutrient requirements before creating your menu. If you are eating a certain number of calories per day, divide your caloric intake between your meals and snacks. Divide a 1,500-calorie diet into approximately 500 calories for dinner, 450 calories for lunch, 350 for breakfast and 200 for snacks. Adjust the calorie, fat, protein and carbohydrate amounts, as appropriate for your plan.
Step 2
Plan your breakfast meals. Keep full until lunch by eating meals high in satiety, which is a measurement of how long you stay full and avoid hunger, says Colorado State University. Use an online calorie calculator when you plan your menus. Put oatmeal with fruit, Greek yogurt with two slices of whole-wheat bread, egg white omelets with fat-free cheese, whole-grain cereals with skim milk or a homemade breakfast sandwich on your menu. Alternate every day, or eat one breakfast most days of the week.
Step 3
Make a list of seven lunches that are low in calories. Include foods from the MyPyramid.gov website. Eat grains like whole-grain sandwiches, brown rice and potatoes for lunch. Combine the rice with steamed vegetables, a piece of fruit and a slice of cheese. Put low-calorie deli meat, leafy greens, a tomato slice and a piece of fat free cheese on a sandwich. Include easily transportable wraps if you are on the go. Plan on leftovers from dinner for one lunch a week.
Step 4
Write snacks on your menu. Vary the color and texture of your snacks, recommends the Let's Move website. Include apples, oranges, bananas and sweet potatoes on your snack list. Cut a low-calorie sweet potato into slices and microwave for several minutes until tender. Serve plain or sprinkle with 1 tsp. of brown sugar. Premeasure your crunchy snacks like pretzels, crackers and baked chips to avoid overeating.
Step 5
Save money and calories by planning one or two no-meat dinners every seven days. Consider your allotted calories when planning dinner. The Centers for Disease Control and Prevention reminds you that the main dish should not take up most of your plate. Plan small main-dish servings of whole-grain pasta with vegetarian sauce, 3 oz. of grilled chicken, a small piece of salmon, turkey burgers on whole-grain buns or soup one night a week. Fill the rest of your dinner menu with roasted vegetables, fruits and one serving of a grain.
Tips and Warnings
- Keep healthy food on hand to avoid fattening foods. Track your calories throughout the day. Involve the family in dinner meal planning. Exercise at least three times a week. Precook meals on the weekend. If eating out one night, eat lightly during the day.
- Consult with your doctor before beginning a weight-loss program. Avoid fad or crash diets.
References
- American College of Sports Medicine: Fit Society Page Spring 2010: Fitness Assessment and Injury Prevention
- Colorado State University: Control of Food Intake and Body Weight
- MyPyramid.gov: Inside the Pyramid
- Let's Move: Healthy Snacks
- Centers for Disease Control and Prevention: How to Use Fruits and Vegetables to Help Manage Your Weight
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