Losing weight requires disciplined eating and the ability to refuse temptation. Creating a weekly menu plan helps by giving you a schedule and insuring that you always have healthy options available. Spend a little time on one day of the week developing your plan, and focus the rest of your week on family, work and fun.
Step 1
Determine your caloric needs and weight-loss goals. Aim to lose 1 or 2 lb. per week for safe weight loss--usually this requires a 500- to 1,000-calorie deduction in your daily current calorie intake. Avoid dipping below 1,200 calories per day because you are likely to grow too hungry and be unable to stick to your plan.
Step 2
Divide your daily calories among your meals and snacks, for example: for a 1,500-calorie a day plan, allocate 400 each for breakfast, lunch and dinner and 150 calories each for a midmorning snack and afternoon snack. Plan meals so you never go more than 4 hours without eating.
Step 3
Check your calendar for times you will eat "out." Look online for restaurant menus, and preselect healthy options to order. Establish a plan for any parties and events; eat a light meal before so you are unlikely to be tempted by treats at the event and can stick to the crudite plate.
Step 4
Write your menu plan on a calendar template. Create balanced meals for each day that include whole grains, monounsaturated fats, fresh produce and lean protein. Include portion sizes on your plan and stick to them.
Step 5
Eat meals like oatmeal with berries, low-fat milk and a tablespoon of walnuts for breakfast; a large romaine salad with chickpeas, 3 oz.of skinless chicken, tomatoes and light dressing for lunch; and a baked sweet potato, 4 oz. grilled salmon and steamed asparagus for dinner. Snack on an ounce of almonds, fresh fruit, string cheese or whole-grain crackers and peanut butter.
Step 6
Recognize times where you might need a quick option, and pencil in on-the-go breakfasts (i.e., string cheese, apple and a few nuts) or frozen healthy dinners. Note where to find recipes you plan to use for the meals.
Step 7
Create a list from your menu plan and recipes. Divide your list into dairy, meats, produce and dry goods sections to make shopping easier. Stick to your list when at the grocery store to avoid purchasing tempting junk food.
Step 8
Follow your menu plan faithfully during the week. Accept slip-ups and get right back on track. Consider keeping a food diary along with your menu plan to note where you felt hungry or satisfied so you can tweak it for future weeks.
Tips and Warnings
- Let your friends and family know of your plan so they can support your efforts. Add exercise to your weight-loss program to accelerate the rate of weight loss and build lean muscle mass.
- Do not skip meals. Doing so only leads to temptation to deviate from your plan, possible overeating and energy dips that make you burn fewer calories.
Things You'll Need
- Calendar template
- Personal calendar
References
- Harvard School of Public Health: What Should You Eat?
- "You on a Diet"; Michael F. Roizen, M.D., and Mehmet C. Oz, M.D.; 2006
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