Weight loss comes about when you eat fewer calories than you burn. At the same time, you want meals that are satisfying and that taste good. Planning your meals in advance can help you stick to your weight loss goals by helping you divide your calories up over the course of the day, rather than skipping meals and then gorging at irregular intervals.
Features
To create everyday meal plans for losing weight, plan on taking in 500 calories fewer than you burn daily to lead to a 1 lb. per week weight loss. The calories you do eat should come from whole, unprocessed foods that offer a low-calorie density -- meaning you can eat generous servings without a tremendous number of calories. An everyday plan should include at least three meals, and preferably two snacks as well, to keep your blood sugar levels even and help curb cravings.
Types of Foods
Everyday meal plans should feature whole grains, lean proteins, fruits and vegetables, low- or non-fat dairy and small amounts of unsaturated fats. Each day, plan for a ½ cup to 1 cup serving of whole grains such as oatmeal, low-sugar and ready-to-eat whole grain cereal, brown rice, quinoa and whole wheat pasta and breads at each meal. Try to include 3 cups of dairy daily as per U.S. Department of Agriculture Food Pyramid recommendations, choosing skim milk, low-fat cheese and plain yogurt. Eat generous amounts of vegetables, going for dark leafy greens or orange varieties most often. Snack on fruits rather than calorie-dense processed snacks. Include palm-sized portions of meats, low in saturated fat, such as fish, shellfish, poultry and extra lean red meat at most meals. For variety and extra nutrition, include low-calorie beans, egg whites or tofu as an alternative to meats at least a few meals per week.
Strategies
Everyday meal plans for weight loss use cooking techniques that add little or no saturated fat or sugars to your meals. Broil, roast or grill meats, steam or roast vegetables and cook grains in water or broth with no added oil or butter. To add flavor without a lot of calories, marinade meats in citrus, balsamic vinegar, spices, garlic or soy sauce. Squeeze lemon and fresh herbs over steamed vegetables, or toss them with a tsp. of olive oil and fresh herbs. Salads can be healthy options, but they should consist primarily of vegetables -- adding creamy or oily dressings, cheese, nuts and croutons can make them high in calories.
Obstacles
If you regularly dine out or attend social functions, sticking to your weight loss goals can be challenging. Make these events fit into your everyday meal plans as much as possible. Peruse restaurant menus online before arriving and predetermine your order to prevent temptation or hunger from causing you to make high-calorie choices. Look for foods labeled grilled, broiled or baked and ask for sauces to be served on the side or extra cheese to be left off. Choose baked potatoes or steamed vegetables as side dishes and order salad dressings on the side, using just a tsp. or two. At buffets, plan to load up on plain vegetables and salads, whole wheat rolls and lean meats -- skip creamy dips, cheesy appetizers and fatty meats.
What to Eat
Examples of breakfasts for everyday meal plans include whole grain cereal with skim milk and berries, whole wheat tortillas with scrambled egg whites and salsa or whole wheat English muffin with 1 tbsp. of peanut butter and a small banana. At lunch opt for sandwiches made with whole wheat bread and lean deli meat. Eat cut-up vegetables or a side salad on the side in lieu of chips or cookies. Have fruit or yogurt for a dessert. For dinner, load half your plate with steamed vegetables or salad greens. Fill another quarter of your plate with a lean protein and the final quarter with whole grains or a starchy vegetable. At snacks, enjoy 100- to 200-calorie options, such as whole fruit, 1 oz. of nuts, string cheese, plain yogurt with berries or whole wheat crackers.
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