Losing weight and following proper nutrition doesn't have to cost money. Although plenty of gyms, fitness programs and weight-loss resources request fees before they'll provide suggested menu plans or guidelines, you can find free sample plans at the library, in food or health magazines and in some cookbooks.
Features
Each diet plan is different, but the healthiest emphasize fresh, whole foods that are rich in vitamins, minerals and nutrients. According to MyPyramid, those types of food can help with weight control and reduce risks of chronic health conditions, including cancer, bone loss, diabetes and heart disease. Core food groups in the MyPyramid plan and in many others are whole grains, fruits, vegetables, lean proteins and nonfat dairy products.
Breakfast
The Mayo Clinic supports the idea that breakfast may be the most important meal of the day, stating that it can help people eat fewer total calories, curb cravings, control metabolism, increase physical activity and reduce later hunger. Try healthy choices that provide lasting energy, such as hot oatmeal with berries, a Greek yogurt parfait with fresh fruit and granola, low-sugar cold cereal with skim milk and a banana or whole-wheat toast with nut butter and crisp apple slices.
Lunch
Lunch may be the most versatile meal of the day. It can feature leftovers, something made from scratch or a variety of small, snack-like foods that work together to form a balanced meal. When dining out, choose low-fat options like a deli turkey sandwich on whole-wheat bread or a vegetable omelet with low-fat cheese. Soups, stews and salads are other nutritious options that are easy to customize with your favorite additions.
Dinner
Use healthy cooking techniques to cut unnecessary fat and calories from dinner entrees and cookbook main courses. HelpGuide.org suggests reducing amounts of sugar, oil, butter and salt and baking or steaming foods instead of frying. Nutritious choices for main meals include baked chicken breasts with brown rice and steamed veggies, a tofu and vegetable stir fry, whole-wheat pasta with marinara sauce and lean meatballs or a vegetable-heavy curry with a light cream sauce and brown rice.
Considerations
Before making significant changes in what you eat, talk with your doctor for advice and recommendations. It's also important to note that a three-day diet plan is unlikely to result in lasting weight loss or positively impact health issues. According to the Mayo Clinic, permanent lifestyle changes are necessary to achieve and maintain long-term weight loss, improved health and better nutrition.
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