A diet menu plan helps you better adhere to your goals and resist temptation. Dieting does not have to mean boring, flavorless meals. In fact, a plan that includes a variety of foods daily can keep your palate interested and your body adequately nourished. Create a simple menu plan for low-calorie days so you can stock your pantry and always have healthy, low-calorie meals available.
Calories
Before beginning any diet menu planning, you must determine how many calories you need daily to lose weight. To lose one pound of weight, you must create a 3,500-calorie deficit. If you eat 500 calories fewer than you burn daily for one week, you should lose one pound. To estimate your daily calorie burn, use an online calculator that takes into account factors such as your age, gender, size and activity level. When you know your daily calorie target, divide it evenly over three meals and two smaller snacks.
Nutrition
You need adequate nutrition daily to keep your body looking and feeling good. A balanced diet can also help you feel more satisfied so you are less likely to have wild swings in your blood sugar and experience diet-blowing cravings. The USDA Food Guide Pyramid suggests you consume at least six 1 oz. servings of grains, with half as whole grains, 3 cups of dairy, 2 cups of vegetables, 1 1/2 cups of fruit and 5.5 oz. of protein daily. Plan to include these foods in your daily menu to optimize vitamin, mineral, protein, carbohydrate and healthy fat intake.
Food Choices
Diet menu planning is easier when you know what types of foods to include. Lean proteins, such as chicken breast, canned beans, fish, egg whites, lean ground turkey and pork tenderloin, contain fewer calories than sausage, bacon, ribs and porterhouse steak. Plan to make your dairy products, including cheese and yogurt, low or no fat. When planning your diet menus, also include ample amounts of fruits and vegetables -- using these foods as snacks as well as part of your main meal. Incorporate some healthy fats such as olive oil or nuts in lieu of saturated fats such as butter or fried foods.
Sample Plan
A sample template for diet menu planning might call for 2 oz. of lean protein, two 1-oz. servings of whole grains, one serving of fruit and one serving of dairy at breakfast. You then simply plug in foods to fit these parameters: for example, two egg whites, a whole grain English muffin, an orange and a glass of skim milk. At lunch, aim for another two 1-oz. grain servings, two 1/2-cup servings of vegetables, 1 oz. of protein and another serving of dairy. For dinner, have 2 oz. of protein, two more 1/2-cup servings of vegetables and two servings of whole grains. At snacks, plan for one more serving of low-fat dairy, 1/2 cup of fruit and a small serving of fat, such as 1 oz. of walnuts.
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