Do not let your aversion to complex recipes and nutrient calculations keep you from starting a weight loss plan. For the average person, reducing portion sizes and focusing on healthy foods are simple dieting techniques. An easy meal plan includes a lean protein, a serving of whole grains, vegetables or fruit and a small amount of healthy fats at each of three meals. Use snack times to help you meet your dairy and fruit and vegetables needs for the day.
An easy, low-calorie breakfast that provides filling fiber and protein consists of 1/3 cup of dry oatmeal cooked in water and topped with 1/2 cup blueberries and 1/2 cup skim milk. Include two hard-boiled eggs on the side, as having eggs with breakfast may help you lose more weight. A study published in the "International Journal of Obesity" in 2008 found that dieters who ate an egg breakfast lost 65 percent more weight than dieters who ate a bagel breakfast containing the same amount of calories over the course of eight weeks.
An easy diet lunch that you can pack in a brown bag or eat at home consists of a sandwich made on two slices of whole wheat bread, 2 oz. of low-sodium, natural deli turkey, 1/4 of a sliced avocado, sliced tomatoes, romaine lettuce and Dijon mustard. Have with 1 oz. of whole wheat pretzels and a cup of carrot sticks on the side.
You can prepare a simple, low-calorie and satisfying dinner quickly. Season 3 to 4 oz. of lean sirloin, turkey tenders, boneless and skinless chicken breast or white fish -- such as tilapia or cod -- with sea salt and pepper. Broil for a few minutes on each side, until cooked through, and serve with 1 cup of boil-in-the-bag brown rice and 1 cup of vegetables that you steamed in the microwave.
Snacks help prevent extreme hunger from derailing your diet plan. Go for two 150- to 250-calorie snacks between meals. Simple diet snacks for this plan include non-fat yogurt, 1 oz. of nuts or fresh fruit. If you crave something sweet, opt for 1/4 cup of raisins or 100 calories worth of dark chocolate with a glass of skim milk. Low-fat cottage cheese, whole grain crackers and hummus or a cup of broth-based vegetable soup are additional, simple options.