Having a go-to menu when you are trying to lose weight helps prevent binges or poor food choices when you are famished. A menu that includes three meals and two snacks totaling 1,500 calories assists most men and women in losing weight. Use your food menu to create grocery lists and pack snacks that support your goals.
Breakfasts
First on your food menu should be breakfast as it helps fuel your morning activity and can help you resist muffins at the morning meeting. A simple breakfast of two slices of whole wheat toast, 1 tbsp. peanut butter, a sliced banana and glass of skim milk contains about 400 calories with filling protein, fiber and heart-healthy fats. For the same number of calories, you might make two hard-boiled eggs with a whole wheat English muffin and a glass of orange juice or a bowl of shredded wheat with skim milk, 1 cup blueberries and 12 almonds.
Lunch
A good lunch keeps you satisfied and energized all afternoon so you can resist the urge to munch on sweets midday. For about 400 calories, try a salad made with 2 cups of mixed greens, 4 oz. water-packed tuna, 10 halved cherry tomatoes and 2 tbsp. toasted sunflower seeds. Dress with balsamic vinegar mixed with 1 tsp. olive oil and have 2 rye crisp breads and an apple. Other options for lunch include a simple sandwich made with 2 oz. of low-sodium ham, two slices of rye bread, 1 oz. of swiss cheese and Dijon mustard with an orange or 1 cup of whole wheat pasta mixed with 3 oz. of grilled chicken, 1 tbsp. light mayonnaise and chopped celery with a peach.
Dinner
A satisfying 400-calorie dinner prevents late-night mindless munching in front of the television. A food menu for weight loss might feature 3 oz. of broiled salmon topped with lemon pepper alongside 1/2 cup quinoa cooked with 1/4 cup peas in chicken broth. Have 1 cup of vegetables, such as zucchini, cauliflower and red bell peppers, roasted with 1/2 tbsp. of olive oil alongside. To vary your menu, try different proteins, such as turkey tenders, sirloin or shrimp. Vary the grain by using brown rice, millet or barley. Instead of roasting the vegetables, steam them and top with 1 tbsp. grated parmesan cheese.
Snacks
Two 150-calorie snacks spaced between meals helps you fulfill your nutritional needs and keep your stomach from grumbling. Snack options include 6 oz. of nonfat, plain yogurt with 2 tbsp. of raisins, a low-fat string cheese with two plums, red pepper strips and baby carrots with 4 oz. of nonfat Greek yogurt mixed with 2 tbsp. salsa or five woven wheat crackers with 2 oz. of deli turkey. Add variety: put 1 oz. of almonds or 1 tbsp. of peanut butter with a slice of toast on your weight loss snack menu.
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