While you can lose weight initially by simply trimming portion sizes and making healthier changes, having a go-to meal plan can help you continue to see results. Losing weight is a matter of trimming calories and increasing physical activity. Everyone experiences those moments of weakness, when temptation or the need for convenience gets in the way of your best intentions to keep your calories in check. Having a set meal plan can help you navigate these barriers to weight loss success.
Calorie Considerations
Because 1 lb. of weight is equal to 3,500 calories, you need to eat 500 fewer calories than you burn daily to lose 1 lb. per week. For both men and women, 1,500 to 1,600 calories per day can bring about this rate of loss. For some active people, particularly men, this number of calories may cause a faster rate of loss. If you find yourself overly hungry and fatigued on a weight-loss meal plan, and you are losing weight at a rate faster than 2 lbs. per week, consider adding an extra snack or two daily to meet your needs.
Breakfast
A weight-loss meal plan should include a healthy breakfast that incorporates a lean protein, fiber-containing carbohydrates and a small amount of healthy fats. This combination provides you with a boost of nutrition early in the day, while offering proteins, fiber and fat to help you stay full and avoid the doughnuts in the break room all morning. Examples of simple, weight-loss breakfasts ranging from 350 to 450 calories are four egg whites scrambled in 1 tsp. of olive oil with spinach and sliced mushrooms alongside two slices of rye toast; a serving of whole-grain cereal with skim milk, 1/2 oz. of toasted pecans and a sliced banana; or 2 tbsp. of natural peanut butter on a whole-wheat tortilla with sliced pears.
Lunch and Dinner
Having a go-to option for lunch and dinner makes it less likely that you will cave when you pass the drive-thru. The easiest option for 400 to 500 calories is 3 to 4 oz. of fish, tofu, beans, shrimp, chicken or turkey served alongside 1/2 to 1 cup of brown rice and 2 cups of steamed vegetables. Season the protein with spices, herbs or citrus to add flavor without a lot of calories. You could also substitute a large salad made with dark leafy greens and an assortment of salad vegetables -- such as cucumbers, tomatoes, peppers, jicama, endive, radishes and sprouts. Dress your salad, or even your steamed vegetables, with a mixture of balsamic vinegar and 1 tsp. of olive oil. You may occasionally have lean sirloin or flank steak instead of the fish and poultry, if you prefer.
Snacks
Snacks are an essential part of a weight-loss meal plan. They help prevent hunger and feelings of deprivation. Snacks also give you energy for physical activity, which enhances your ability to lose weight. Including some dairy, fruits and whole grains at snack time helps you meet your nutritional requirements for the day. Choose snacks that contain between 150 and 250 calories. For 150 calories, you could have an 8-oz. container of nonfat, plain yogurt with 1/2 cup of blueberries, a low-fat string cheese with an apple or about 20 whole almonds. For 200 calories, choose a slice of whole-grain toast with 1 1/2 tbsp. almond butter, 1/3 cup of dry oatmeal cooked in water and served with 1/2 cup skim milk or 3/4 cup of low-fat cottage cheese with 1 cup chopped fresh pineapple. For 250 calories, make a smoothie with one banana, 1 cup sliced strawberries and 1/2 cup of skim milk, a toasted whole-wheat pita with 3 tbsp. hummus or 8 oz. of kefir with 1/2 oz. of cashews.
Member Comments