A weight-loss plan doesn't mean you have to eat plain salads and boiled chicken at every meal. Other options, such as skipping meals or consuming processed meal-replacement bars and drinks, are not appealing options, either. Instead, devise delicious daily meals for losing weight that feature wholesome, natural ingredients.
Features
Aim for three meals per day, even when trying to lose weight. Each meal should have between 350 and 500 calories and include a healthy carbohydrate in the form of produce or whole grains, a lean protein and a small amount of heart-healthy unsaturated fat. Avoid foods with added sugars, sodium and saturated or trans fats for your daily meals.
Portion Sizes
To keep calories in check, learn to eyeball portion sizes when preparing daily meals for losing weight. Eating too much is one of the biggest reasons people gain weight or fail to lose weight, notes the Cleveland Clinic. A portion of lean meat, such as white fish, chicken breast or flank steak, should be about the size of a deck of cards. A 1/2-cup serving of grains or beans fits into a cupcake wrapper; a cup of pasta is about the size of your fist; and a slice of whole-grain bread is the size of a deck of cards. One cup of broccoli or other vegetables is about the size of a light bulb. Instead of measuring every bit of oil or nut butter you use, think of 2 tbsp. of peanut butter or salad dressing as the size of a ping pong ball or 1 tsp. of oil as the size of a postage stamp as thick as your finger.
Cooking Techniques
Meals for weight loss, whether you prepare them yourself or order out, should be cooked with little added fat and no creamy sauces. Broiling, grilling, roasting and steaming are cooking methods that will help you lose weight. Flavor foods with lemon juice, balsamic vinegar, salsa, marinara sauce and fresh herbs, rather than cheese, mayonnaise and butter.
Meal Ideas
Weight-loss meals for breakfast might include scrambled egg whites with peppers and onions, served with whole-wheat toast, canola oil spread and an orange; whole-grain cereal with skim milk and berries; or a toasted whole-wheat English muffin with peanut butter and fruit. Build satisfying lunch meals with dark leafy greens, water-packed tuna or chicken breast, mushrooms, cucumbers, peppers, tomatoes and low-fat salad dressing. Alternatively, go for broth-based soup, such as minestrone, with a sandwich made on whole-wheat pita bread with deli turkey or hummus and sliced vegetables. A diet dinner might feature a serving of grilled salmon, turkey or pork tenderloin with 1 cup of whole-wheat pasta, brown rice or quinoa and 1 cup of steamed green vegetables, such as asparagus or snow peas.
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