You can lose weight without starving or pursuing the latest fad diet. Teach yourself to make healthy, low-calorie choices by following a balanced, 1,200-calorie diet. On a 1,200-calorie diet, you can enjoy three 350-calorie meals and one 150-calorie snack daily. Note that men should eat slightly more calories per day, even when trying to lose weight. If you are particularly active, or a man, you may need to eat a minimum of 1,500 calories per day to provide you with the necessary energy and nutrients. Therefore, add two more snacks to this 1,200 calorie plan to make it 1,500 calories.
Breakfast
For breakfast, a combination of lean protein, whole grains and fruit can help you feel full for hours. Scramble four egg whites in a nonstick pan coated with nonstick cooking spray. Serve alongside 1 cup old-fashioned oatmeal cooked in water and a dash of cinnamon. Top with 8 oz. of skim milk and ½-cup of blueberries.
Lunch
Avoid working through lunch to save calories. Refuel midday with a sandwich made with 2 oz. low-sodium, all-natural ham, five asparagus spears and 1 oz. of low-fat Swiss cheese melted on a whole-wheat English muffin. Have a kiwi for dessert. You could also substitute turkey for the ham and tomatoes for the asparagus, if you prefer.
Dinner
Make a flavorful 350-calorie dinner, cooking ½-cup dry whole-wheat penne in boiling water. In the last 3 minutes of cooking, toss in 15 small, frozen, cooked shrimp; in the last minute, add 1 cup frozen broccoli. Drain and stir in ½-cup low-sodium marinara sauce, a dash of red pepper flakes and garlic powder.
Snacks
Use your 150-calorie snack to fill in missing nutrition. Choose ½-cup low fat cottage cheese with ½-oz. cashews or 6 oz. of nonfat Greek yogurt with 1 cup raspberries to help you get extra calcium. For more veggie servings, try ¼-cup hummus with red pepper strips and baby carrots or a salad made with 1 cup spinach leaves, 1 oz. chopped chicken breast and ¼-cup mandarin oranges. For fiber and whole grains, have 4 cups of air-popped popcorn topped with 1 tbsp. grated Parmesan cheese or a slice of whole-wheat toast topped with 1 tbsp. natural peanut butter.
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