Although fad diets such as Atkins may help you lose weight, long-term adherence to these types of diets is usually difficult. Following a realistic weight-loss meal plan and daily menu can help you not only lose excess body weight but also keep the weight off for good. The type of meal plan and menu that are appropriate for weight loss will depend on your age, gender and activity level.
Calories
For weight maintenance, the U.S. Department of Agriculture estimates that sedentary women require 1,600 to 2,000 calories per day, moderately active women require 1,800 to 2,200 calories, active women require 2,000 to 2,400 calories, sedentary men require 2,000 to 2,600 calories, moderately active men require 2,200 to 2,800 calories and active men require about 2,400 to 3,000 calories per day to maintain a healthy body weight. For weight loss, these calorie requirements are lower.
Weight Loss
The American Dietetic Association encourages people who are overweight to reduce their daily calorie intake by 500 to 1,000 per day to lose about 1 to 2 lbs. per week. Based on the U.S. Department of Agriculture's calorie requirements, to lose weight, most women require about 1,200 to 1,800 calories per day, while most men require about 1,500 to 2,400 calories per day, depending on age and activity levels.
1,200-Calorie Plan
The U.S. Department of Agriculture's sample healthy 1,200-calorie meal plan includes 17 g or 4 tsp. of oils, 1 cup of fruits, 1.5 cups of vegetables, 3 oz. of lean protein foods, 2.5 cups of dairy foods, 4 oz. of grains and 121 extra calories each day. For breakfast, consume 1/4 cup of raisins, 1/2 cup of cooked oatmeal and 1 cup of low-fat yogurt. For a morning snack, consume one small piece of fruit and 1.5 oz. of low-fat cheese. For lunch, consume 2 oz. of grilled salmon, 3 tsp. of olive or canola oil, 1 cup of cooked vegetables and 1/2 cup of whole-grain rice. For an afternoon snack, consume 5 whole-wheat crackers and 1 tbsp. of peanut butter. For dinner, consume 1 cup of salad greens, 1 oz. of grilled chicken, 1 oz. of croutons or a breadstick, 1 tbsp. of salad dressing and 1/2 cup of low-fat milk.
1,600-Calorie Plan
The U.S. Department of Agriculture's sample healthy 1,600-calorie meal plan includes 22 g or 5 tsp. of oils, 1.5 cups of fruits, 2 cups of vegetables, 5 oz. of lean protein foods, 3 cups of dairy foods, 5 oz. of grains and 121 extra calories each day. For breakfast, consume 1 small piece of fruit, 1 cup of low-fat milk, 1 cup of dry cereal, 1 scrambled egg and 1 tsp. of olive or canola oil. For a morning snack, consume 1 cup of low-fat yogurt and 1/4 cup of dried fruit. For lunch, consume one small piece of fruit, 1 cup of raw veggies, 1 tbsp. of veggie dip, 2 slices of whole-grain bread, 2 oz. of tuna and 1 tbsp. of mayonnaise. For an afternoon snack, consume 1/2 cup of vegetable juice, one slice of whole-wheat bread and 2 tsp. of peanut butter. For dinner, consume 1/2 cup of cooked vegetables, 2 oz. of meatloaf, 1/2 cup of mashed potatoes, 1 cup of low-fat milk or 1.5 oz. of low-fat cheese and 2 tsp. of soft tub margarine.
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