Getting organized by putting together a weekly diet menu can help you stick to your weight loss plan. Mix breakfasts, lunches, snacks and dinners to fit into your day or your food preferences. These low-calorie meals are filling, easy to prepare, and you can pack them to go for breakfast or lunch on the run.
Breakfast
Starting your day with a balanced breakfast can prevent snacking later in the day and help you get moving in the morning. These 300-calorie breakfasts work well for a 1,200- to 1,800-calorie diet. Try a quick scramble with a whole egg, egg whites and vegetables wrapped in a small whole-wheat tortilla or on a whole-wheat English muffin for a hot breakfast or a packet of oatmeal topped with chopped apple, 1 tbsp. of walnuts, cinnamon and 1 tsp. of brown sugar. Combine 1 1/2 cups of frozen fruit, 1 cup of nonfat yogurt and 1/4 cup of fruit juice or milk for a low-calorie smoothie, recommends "Eating Well" magazine, to take with you or opt for a simple parfait of fruit, nonfat yogurt and whole-grain cereal for an easy breakfast at your desk.
Lunch
Allow around 400 calories for lunch each day. Salads, soups and simple sandwiches are convenient for lunches on the go, but watch out for mayonnaise and dressings. Try a sandwich on pita bread or whole-wheat with mustard, either at packed at home or from a sub shop. Choose lean meats and plenty of vegetables to fill you up without adding fat. Choose salads with chicken or steak, but skip the cheese and high-fat dressings. Frozen diet meals are an easy lunch option, but you should add fresh fruit or vegetables to round out your meal and make sure you're getting enough calories.
Dinner
Plan on 500 calories for your dinner. You can cook at home or grab dinner on the go. A well-rounded meal should include a serving of whole grains, a serving of protein and plenty of vegetables. Try a simple stir fry with about 3 oz. of lean meat or fish, 1 1/2 cups of mixed vegetables and seasonings, and serve it over 1/2 cup of brown rice or have a gumbo or stew over 1/2 cup of barley. Replace meat with beans or low-fat dairy products, if desired. Light, thin crust pizza, broth-based soups and salads with light dressings are diet-friendly takeout choices.
Snacks
Have two snacks a day, of around 150 calories each. Plan a snack to combat mid-afternoon munchies or post-workout hunger. A large cappuccino with skim milk, fruit and nuts, or cheese or yogurt are all protein-rich snacks that can keep you feeling full and satisfied for hours. Sprinkle air popped popcorn with cheese if you crave salty snacks or try sugar-free pudding topped with fresh raspberries if you favor sweets. Pack snacks if you'll be away from home or are worried about missing a meal.
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