A weight loss menu is usually based on a reduced-calorie meal plan. To lose weight safely and effectively, the American Dietetic Association recommends reducing your daily calorie intake by 500 to 1,000 per day. However, it's hard to choose a weight loss meal plan that fits everybody, since individual needs depend on factors such as age, size, gender and activity level.
Calories
According to Medline Plus, weight loss menus should not drop below 1,200 calories per day for women and 1,500 calories per day for men. According to the U.S. Department of Health and Human Services, 1,200- and 1,600-calorie menus are commonly used for weight loss. If you're feeling hungry when following your weight loss diet, try slightly bumping up your calorie intake; if you're not losing weight with your current plan, try switching to a lower-calorie menu. The U.S. Department of Agriculture or USDA Dietary Guidelines 2010 website provides 1,200-calorie and 1,600-calorie healthy meal plans that are usually appropriate for weight loss.
1,200-Calorie Plan
The USDA healthy 1,200-calorie meal plan includes 3 oz. of protein, such as lean meats, poultry, seafood, nuts, seeds, soy products or eggs, 2.5 cups of dairy products, 4 tsp. of oils, 1.5 cups of vegetables, 1 cup of fruits, 4 oz. of grains and about 120 extra calories each day.
1,200-Calorie Menu
A sample 1,200-calorie menu consists of 1 cup of cold cereal such as Cheerios, 1 cup of low-fat milk and 1/2 cup of berries for breakfast. For lunch choose 2 slices of whole-grain bread, 2 oz. of canned light tuna, 1 tbsp. of mayonnaise, 1 slice of low-fat cheese and 3 to 4 slices of a tomato. For dinner choose 2 cups of salad greens, 1 oz. of grilled chicken strips, 2 tbsp. of salad dressing and five whole-wheat crackers. Snack ideas include 1 cup of low-fat yogurt for a morning snack and one small piece of fruit with 3/4 oz. of dry roasted almonds for an afternoon or evening snack.
1,600-Calorie Plan
The USDA healthy 1,600-calorie meal plan includes 5 oz. of protein, such as lean meats, poultry, seafood, nuts, seeds, soy products or eggs, 3 cups of dairy products, 5 tsp. of oils, 2 cups of vegetables, 1.5 cups of fruits, 5 oz. of grains and about 120 extra calories each day.
1,600-Calorie Menu
A sample 1,600-calorie menu consists of 1 cup of cold cereal such as Total, 1 cup of low-fat milk, and 1/2 cup of melons for breakfast. For lunch choose 2 slices of whole-wheat bread, 2 oz. of canned light tuna, 1 tbsp. of mayonnaise, 3 to 4 slices of a tomato, 1 cup of yogurt and 1/2 cup of berries. For dinner choose 2 cups of salad greens, 2 oz. of grilled chicken strips, 2 tbsp. of salad dressing, 2 small slices of French bread and 2 tsp. of soft tub margarine. Snack ideas include one small piece of fruit with 1/2 oz. of dry roasted cashews for a morning snack and 1.5 oz. of low-fat cheese with 1/2 cup of raw vegetables for an afternoon or evening snack.
References
- American Dietetic Association; American Dietetic Association Publishes Evidence-based Nutrition Practice Guidelines for Registered Dietitians; September 2006
- Medline Plus; Tips for Losing Weight; March 2011
- U.S. Department of Health and Human Services; Aim for a Healthy Weight; August 2005
- U.S. Department of Agriculture; Dietary Guidelines for Americans 2010; 2010
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