How To Lose 10 Lbs. On A Meal Plan

You already know you need to eat better if you want to lose weight; it's just determining exactly how and what to eat that makes slimming down such a challenge. But creating a customized meal plan that fits your tastes and your lifestyle can help you map out a path to weight-loss success and stick to your healthy habits long term.

Step 1

Calculate your target calorie intake by tracking everything you eat for three or four days, averaging your intake and subtracting 500 from that number. Because it takes a deficit of 3,500 calories to lose 1 lb. of fat, cutting 500 calories from your daily menu will result in about 1 lb. lost per week, according to MayoClinic.com.

Step 2

Divide your target calorie intake into individual allowances for breakfast, lunch, dinner and two snacks. For example, if your calorie limit is 1,600, allow 400 calories each for breakfast and lunch, 500 for dinner and 150 each for two snacks. You can customize these numbers to meet your needs; some people prefer five small meals per day or three regular meals and one large snack.

Step 3

Customize a meal plan by writing down meal ideas that keep you within your target calorie allowance for each meal; since it will take at least 10 weeks to lose the weight, create at least 10 different options for each meal and snack. You don't need to cut any foods out of your diet completely. Most of your calories should come from whole grains like brown rice, whole-wheat pasta and whole-grain bread; fruits and vegetables; lean sources of protein like poultry, fish, beans and lean cuts of beef; low-fat dairy like reduced-fat or fat-free milk, yogurt and cheese; and unsaturated fat sources like peanut butter, nuts, avocados, salmon, seeds, and olive and canola oils. Every meal and snack should include some fiber, protein or both, since these nutrients help you feel full.

Step 4

Select your daily meals from the list of options, mixing and matching every day to prevent boredom. If you find you are still hungry after you've consumed your calorie allowance, take another look at your meals. If they already contain plenty of protein and fiber, try including a small amount of fat in each one, since this can make your meals more satisfying. Try smearing peanut butter on your apple or drizzling olive oil over your salad. Still hungry? Cut 25 to 50 calories from each meal to allow room in your calorie budget for a small snack after dinner. You may need to play around with the size and spacing of your meals to figure out what works best for you.

Tips and Warnings

Once you've reached your goal weight, increase your calorie intake slightly to maintain your new weight. Keep in mind that returning to your former eating habits will just cause you to gain the weight back. Try adjusting your meal plan to allow for more calories so you always have a list of healthy meal ideas on hand.