When you're trying to lose weight, it's often helpful to follow a meal plan or daily menu plan to help prevent from consuming too many calories. According to the U.S. Department of Health and Human Services, diets containing 1,200 to 1,600 calories per day can help most men, active women and women weighing 165 Ibs. or more lose weight effectively. Therefore, meal plans containing about 1,400 calories per day are usually effective for weight loss. Consuming too few calories, even during the course of a 10-day diet, may not be the answer for long-term weight loss success.
Background
If you're overweight, the American Dietetic Association recommends you lose weight at a pace of about 1 to 2 Ibs. per week. Therefore, if you're on a 10-day diet plan expect to lose about 2 to 4 Ibs. If you lose more weight than that over the course of 10 days, the lost weight will likely be water weight.
1,400-Calorie Meal Plan
A 1,400-calorie plan will likely help you lose weight during your 10-day diet. The U.S. Department of Agriculture, or USDA, Dietary Guidelines for Americans 2010 provides sample healthy meal plans at different calories levels. A USDA 1,400-calorie meal plans consists of 1.5 c of fruits, 1.5 c of vegetables, 4 oz. of protein foods, 5 oz. of grains, 2.5 c of dairy products, 17 g or 4 tsp. of oils and 121 extra calories each day. The USDA website also provides lists of foods in each food group and sample portion sizes.
Sample Menu 1
For breakfast, have 1 c of yogurt, 1/2 c of fruit juice, one slice of whole-grain toast and 2 tsp. of peanut butter. For a morning snack, eat 1/2 c of applesauce and 1.5 oz. of low-fat cheese. For lunch, consume one 1/2 cup of melon, 2 c of mixed salad greens, 2 oz. of grilled chicken, one breadstick, 5 whole-wheat crackers and 1 Tbsp. of salad dressing. For an afternoon snack, have 1 oz. of pretzels and 0.3 oz. of mixed nuts. For dinner, have 1/2 c of cooked vegetables, 2 oz. of grilled salmon, 1/2 c of whole-grain rice, 1/2 c of low-fat milk and 2 tsp. of olive oil.
Sample Menu 2
For breakfast, have 1/2 c of berries, 1/2 of a bagel, 1 Tbsp. of cream cheese and 1 c of low-fat milk. For a morning snack, eat 1/4 c of raisins and 1 c of low-fat yogurt. For lunch, have 1 c of raw veggies, 1 Tbsp. of ranch dressing, two slices of whole-wheat bread, 2 oz. of lean turkey breast or ham and 2 tsp. of mayonnaise. For an afternoon snack, eat five whole-wheat crackers and 1/8 of an avocado. For dinner, consume1/2 c cooked vegetables, 2 oz. of grilled chicken breast, 1/2 c of mashed potatoes, 1 tsp. of soft tub margarine and 1 tsp. of olive oil.
Sample Menu 3
For breakfast, consume 1 c of low-fat milk, 1 c of cold cereal and 1/2 c of fruit. For a morning snack, eat 1 c of yogurt and 1/2 c of melon. For lunch, have one small piece of fruit, 1 c of pasta and 1 c of tomato sauce made with 2 oz. of ground beef cooked in 2 tsp. of olive oil. For an afternoon snack, eat 0.3 oz. of almonds. For dinner, consume 1/2 c of raw vegetables, 1 tbsp. of ranch dressing, one 3 oz. turkey burger, one whole-wheat hamburger bun, 1.5 oz. of low-fat cheese and ketchup.
References
- U.S. Department of Health and Human Services; Aim for a Healthy Weight; Aug. 2005
- American Dietetic Association; American Dietetic Association Publishes Evidence-based Nutrition Practice Guidelines for Registered Dietitians; Sept. 2006
- U.S. Department of Agriculture; Dietary Guidelines for Americans 2010; 2010
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