The great thing about using meal plans for your weight loss diet is you can modify them by replacing certain foods with others in the same food group. Calorie-restricted diets are usually effective for weight loss. According to the U.S. Department of Health and Human Services, weight loss meal plans containing 1,000 to 1,200 daily calories are usually effective for most women, while meal plans of 1,200 to 1,600 daily calories are usually effective for men, as well as for women who exercise regularly and for women who weigh more than 164 Ib.
Step 1
Choose your initial daily calorie allowance. If you're an overweight or obese adult, choose either a 1,200-calorie or 1,600-calorie meal plan.
Step 2
Follow a 1,200-calorie or 1,600-calorie meal plan, at least initially. According to the U.S. Department of Agriculture Dietary Guidelines for Americans 2010, a healthy 1,200-calorie meal plan includes 3 oz. of protein foods such as lean meat, chicken, seafood, soy products, eggs, nuts or seeds; 2.5 cups of dairy products; 4 oz. of grains; 1.5 cups of vegetables; 1 cup of fruit. 17 g of oils; and 121 extra calories per day. A healthy 1,600-calorie meal plan consists of 5 oz. of protein foods, 3 cups of dairy products, 5 oz. of grains, 2 cups of vegetables, 1.5 cups of fruit, 22 g of oils and 121 extra calories per day. Use a pen and paper to record your daily food intake to be sure you're on track with your plan.
Step 3
Modify your daily calorie intake as needed. The U.S. Department of Health and Humans Services encourages you to boost your daily calorie intake by about 100 to 200 per day if you're always hungry on your diet, or to slightly reduce your calorie intake if you're not losing weight on your diet. Do not consume fewer than 800 calories per day unless supervised by a medical professional.
Step 4
Interchange foods in your meal plan. The nice thing about meal plans is they are non-specific, meaning you can interchange foods from the same food group and consume different foods. Choose from a variety of fruits, starchy and non-starchy vegetables, whole grains, protein foods and healthy fats such as olive and canola oils. For best weight loss results, do not exceed your daily allotment of extra calories from added sugars and saturated fats.
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