Weight loss comes about when you create a calorie deficit, or burn more calories than you consume. Meals to promote weight loss are usually low in calories to help you maintain this deficit. The meals also emphasize nutrition, because taking in fewer calories means you have less room for discretionary foods, like saturated fats, extra sugar and extra helpings. Creating weight-loss meals does not require weighing and measuring every morsel and using complex cooking techniques to add flavor. The exact amount you eat at each meal depends on your daily calorie needs, which is determined by your weight, goals and activity level. The MyPyramid Plan section of MyPyramid.gov can help you estimate these needs.
Breakfast Ideas
A simple weight-loss breakfast of two hard-boiled eggs, a slice of whole-grain toast and one whole orange has about 300 calories. If you do eat the whole eggs, minimize your consumption of cholesterol throughout the rest of the day, suggests the American Heart Association. Ready-to-eat cereal is one of the simplest breakfasts you can make. Choose a whole-grain cereal with fewer than 5g of sugar and 5g or more of fiber per serving for optimal nutrition, suggest Dr. William Sears and Martha Sears, R.N. on AskDrSears.com. Have just one serving with a sliced banana and a ½ cup of low-fat or nonfat milk. If you run out the door with no time to sit for breakfast, grab 1 oz. of almonds, an apple and a low-fat string cheese for about 330 calories. Skipping breakfast to lose weight is ill-advised because it can help prevent over-eating later in the day due to extreme hunger and sets a tone for healthy choices later, explains the American Council on Exercise.
Lunch Solutions
If you work in an office, bring your lunch whenever possible to avoid restaurants where the typical meal has at least 60 percent more calories than food prepared at home reports "USA Today" in an October 21, 2006 article. Put together a simple sandwich with turkey breast, tomatoes and whole-wheat bread with a single-serving container of applesauce and a few baby carrots for about 360 calories. Alternatively, carry a single-serving container of hummus -- available at most major supermarkets -- with a serving of whole grain crackers and a nonfat yogurt. If you do find yourself at a fast food restaurant, choose a grilled chicken sandwich and order a whole-grain bun. Skip the french fries and soda, choose a side salad with only one-third of the dressing packet and plain iced tea.
Dinners
Many simple home-cooking techniques support weight loss. A broiled piece of meat with ½ cup of grains and steamed vegetables is an easy meal that is low in calories and high in nutrition. Salmon, skinless chicken breast and tofu are all lean proteins that work well broiled. Before cooking, try sprinkling them with salt, pepper and seasoning like chili powder, Cajun seasoning or Italian spices for variety and flavor. Choose whole grains like brown rice or whole-wheat couscous for ease of preparation -- simply add water or broth and simmer according to package directions. Prepare steamed vegetables in the microwave by placing broccoli, asparagus or cauliflower in a microwave-safe bowl, adding about 1/3 cup of water and a dash of salt, covering and cooking for two to five minutes. Alternatively, purchase sauce-free steamable bags of vegetables designed for the microwave. One cup of whole-wheat pasta, boiled according to package directions, and tossed with a chopped tomato, fresh basil and 1 oz. of low-fat mozzarella cheese contains 300 calories. Have with a green salad made from pre-washed lettuce, a chopped cucumber and drizzled with lemon juice and olive oil to make a complete meal.
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