According to American Sports Data research reports, there are 3.8 million people in the United States who weigh more than 300 pounds, and roughly 400,000 of that number are more than 400 pounds. While the issue of obesity has relatively recently become a front-running health concern throughout the nation, many people have for years turned to diets to help shed the unwanted weigh. One of the best ways to do this is through developing your own diet meal plan.
Step 1
Invest in a cookbook. One of the first things to do when planning your own diet meals is to purchase a cookbook offering healthy recipes. Whether you want a vegan, low-carb, gluten-free or other specific type of diet, odds are there is a cookbook out there to fit your desires. Investing in a cookbook allows you the ability to choose from a wide range of foods to both keep you from getting bored of the same meals, as well as simplifying the planning process.
Step 2
Cover your main food groups. The United States Department of Agriculture (USDA) has designed a food pyramid outlining the core foods you should include in your diet, as well as what percentage of your diet each food should take. (See Resources for the food pyramid.) The USDA reccomends a diet to be balanced in fruits, vegetables, grains, dairy, protein and healthy oil fats. This pyramid can be adjusted for those with special dietary needs (such as vegetarian diets).
Step 3
Write down each meal. Whether you choose to manually write each meal on a calendar, or put each meal into a spreadsheet, plan each meal for at least the week. If you are organized enough to plan an entire month, that is great, as well.
Step 4
Make a shopping list by departments. Once you have written down each breakfast, lunch, dinner and snack for the week, it's time to make a grocery list. Divide your grocery list into sections, such as produce, bakery, meat department, canned goods and other sections. This will allow you to shop without wandering all over the store. Tell yourself before entering the store that you will only buy the things on your grocery list.
Step 5
Shop smart. Shop the outside perimeter of the grocery store first. This is where most of the healthy options are, such as fruits, vegetables, eggs and dairy. When entering into the middle of the store where the canned and boxed goods are located, always examine the nutrition information. You should not only look at the nutrition information, but also look at the serving sizes and how many servings are in a package. When choosing between products, read the first three ingredients. If one of the first three ingredients is a word you can't pronounce or is high-fructose corn syrup (or other processed, sugar-laden ingredients), put the product back on the shelf.
Step 6
Cook in bulk. Once you have gotten your ingredients home and it's time to cook your meals, think in bulk. Buy tupperware with an airtight seal to store any leftovers to save for other meals or to make your own frozen dinners for later in the week. This not only makes meals easier the rest of the week, it forces you to use portion control. Place just one portion of food on your plate, and freeze/refridgerate the rest, even before you sit down to eat. This removes the tempation of going for seconds.
Tips and Warnings
- Before going grocery shopping, always eat a snack or a meal. Entering a grocery store while hungry is a quick way to end up with a grocery cart full of impulse-bought food you don't really need.
Things You'll Need
- Health foods cookbook
- Tupperware
- Food planning notebook
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