If you lose weight at a slow and steady pace of 1 to 2 lbs. per week, you can end up dropping as much as 8 lbs. in four weeks. To achieve weight loss, you can use meal plans to manage your calorie intake. Most weight loss meal plans keep your calorie intake between 1200 to 1800 calories daily. If you want to eat less than 1200 calories a day, you should first consult your doctor.
Breakfast
If you are looking to lose weight, breakfast is essential. It gives your metabolism a much needed boost and can help to keep you from overeating later in the day. However, on your meal plan, you need to stay away from foods that add a lot of unwanted fat and calories to your diet. Steer clear of fried eggs, bagels with full-fat cream cheese and sugary cereals with whole milk. Instead, sauté eggs and vegetables for an omelet, eat whole-grain cereal with skim milk or have whole-wheat toast with fruit.
Lunch
Salads and lean sandwiches should be staples on your meal plan to lose weight in four weeks. Salads can be composed of mixed greens, vegetables and a serving of a lean protein, such as chicken, turkey or fish. Low-fat and fat-free cheeses can also be used in place of the meat. Avoid full-fat dressings to season the salad. Instead, use red wine vinegar and olive oil or fat-free dressing.
Dinner
Dinners should be made up of mostly vegetables and protein sources cooked using low-fat methods. All meats, poultry and fish should be grilled, baked, sautéed or steamed when you are trying to lose weight. Meal examples include chicken and vegetable stir-fry, salmon with whole-grain rice and side salad, turkey burger on a whole-grain roll and baked chicken with vegetable medley and sweet potatoes.
Beverages and Snacks
On your meal plan, you can have unlimited amounts of calorie-free beverages. Since a can of soda can contain about 150 calories, you can help reach your weight loss goal by drinking only water, diet iced tea, seltzer and diet soft drinks. To keep hunger at bay, your weight loss meal plan should allow for at least one snack per day. Low-calorie snacks include fruit salad, vegetables and low-fat dressing, hummus and whole-grain crackers and fat-free yogurt.
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