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Free Easy Meal Plan to Lose Weight

by
author image Andrea Cespedes
Andrea Cespedes is a professionally trained chef who has focused studies in nutrition. With more than 20 years of experience in the fitness industry, she coaches cycling and running and teaches Pilates and yoga. She is an American Council on Exercise-certified personal trainer, RYT-200 and has degrees from Princeton and Columbia University.
Free Easy Meal Plan to Lose Weight
You can lose weight without complex diet schemes. Photo Credit beautiful girl with meter on isolated background image by Izaokas Sapiro from <a href="http://www.fotolia.com">Fotolia.com</a>

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.

Breakfast

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.

Lunch

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.

Dinner

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

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.

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THE LIVESTRONG.COM MyPlate Nutrition, Workouts & Tips
GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
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