Reducing your daily calorie intake can help you lose weight, but it is often challenging. Sticking to a meal plan can make menu planning easier and help you achieve your weight loss goals. Using U.S. Department of Agriculture meal plans can help you plan healthy menus for your weight loss program.
Restricting Calories
Weight loss meal plans often contain between 1,200 and 1,600 calories per day, according to the U.S. Department of Health and Human Services. If a 1,600-calorie diet does not help you lose weight, try the 1,200-calorie meal plan. If you feel hungry on the 1,200-calorie plan, try a 1,600-calorie plan. Diets consisting of 800 calories per day or less should only be used under the supervision of a medical professional, according to Weight-Control Information Network.
Components
The USDA healthy meal plans range from 1,000 calories to 3,200 calories per day. The 1,200- and 1,600-calorie plans consist of 4 to 5 oz. of grains, 2.5 to 3 cups of dairy products, 1 to 1.5 cups of fruits, 1.5 to 2 cups of vegetables, 3 to 5 oz. of protein foods, 4 to 5 tsp. of oils and about 120 extra calories from sugars or solid fats per day.
Sample Breakfasts
One sample breakfast for a 1,200-calorie meal plan may include 1 cup of cooked oatmeal, 1 cup of yogurt and one small piece of fruit. Another option may include 2 cups of cold cereal, 1 cup of low-fat milk and 1/2 cup of fruit juice.
Sample Lunches
One sample lunch for a 1,200-calorie meal plan may include 1/2 cup of pasta with 3 tsp. of pesto sauce made with olive oil, 2 cups of a leafy greens salad, 1 oz. of grilled chicken strips, 1 tbsp. of salad dressing and 1/2 cup of melon. Another option may include one small whole wheat tortilla, 1/4 cup of black beans, 1/2 cup of diced tomatoes, 1 tbsp. of sour cream, 1/2 cup of berries, 1/2 cup of raw carrots and 1 tbsp. of ranch veggie dip.
Sample Dinners
A sample dinner for a 1,200-calorie meal plan may include 2 oz. of grilled chicken or baked salmon, 1/2 cup cooked rice or couscous, 1/2 cup of cooked vegetables, 2 tsp. of cooking oil, 1/2 to 1 oz. of low-fat cheese and 1 cup of low-fat milk.
Optional Snacks
If you feel hungry when following a 1,200-calorie meal plan, add 200 to 400 calories in snacks to increase your calorie intake up to 1,600 per day, if you can still lose weight at a pace of between 1/2 to 2 Ib. per week. Sample healthy snacks include veggies and dip, pretzels with hummus, yogurt, low-fat cheese and high-fiber crackers, fruit or trail mix made with cold cereal, raisins, and mixed nuts.
Member Comments