Easy Diet Plan To Follow

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Easy Diet Plan To Follow – A successful easy diet plan to follow should be easy to prepare, require a small amount of time to prepare, and most importantly not require a lot of ingredients. This helps take some stress off of you when creating the meal plans and it’s similar to how people plan out their road trips. They stick to the main roads and avoid worry about getting lost.

U.S. News Best Diets: How We Rated 40 Easy To Follow Eating Plans

With help from a panel of diet and nutrition experts, U.S. News unveils new 2022 diet rankings.

Diets come and go, teasing and tempting with dreams of that elusive perfect body. Eat what you want! Pounds melt away overnight! The reality, as frustrated dieters know well, is that dieting is hard, and frankly, most diets don’t work. Some can even threaten your health. And digging out the truth about dieting, let alone deciphering whether particular plans live up to the hype, is laborious enough to burn off a pound or two by itself.

Group of mixed aged relatives sitting at dining table enjoying home cooked meal talking and relaxing, togetherness, healthy eating, meal time, domestic life
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Best Diets 2022 cuts through the clutter of claims. Now in its 12th year, U.S. News’ Best Diets delivers the facts about and ranks 40 diets on a range of levels, from their heart healthiness to their likelihood to help you lose weight.

Many of the diets, like WW (Weight Watchers), are household names, while others, like the DASH (dietary approaches to stop hypertension) diet, should be. To create the latest edition of the rankings, U.S. News editors and reporters spent months winnowing potential additions to our diet roster and then mining medical journals, government reports and other resources to create in-depth profiles for those that made the cut.

Each profile explains how the diet works, determines whether its claims add up or fall short, scrutinizes it for possible health risks – and reveals what it’s like to live on the diet, not just read about it.

Best Diets Rankings

A panel of 27 nationally recognized experts in diet, nutrition, obesity, food psychology, diabetes and heart disease reviewed our profiles, added their own fact-finding and rated each diet in seven categories:

  • How easy it is to follow.
  • Its ability to produce short-term weight loss.
  • Its ability to produce long-term weight loss.
  • Its nutritional completeness.
  • Its safety.
  • Its potential for preventing and managing diabetes.
  • Its potential for preventing and managing heart disease.

We also asked the panelists to let us know about aspects of each diet they particularly liked or disliked and to weigh in with tidbits of advice that someone considering a particular diet should know.

After every diet received robust scrutiny, we converted the experts’ ratings to scores and stars from 5 (highest) to 1 (lowest). We then used those scores to construct nine sets of Best Diets rankings, which are as follows:

  • Best Diets Overall combines panelists’ ratings in all seven categories. All categories were not equally weighted. Short-term and long-term weight loss were combined, with long-term ratings getting twice the weight. Why? Quick results are important after the holidays or when summer looms, but a diet’s true test is whether it can be sustained for years. That’s especially the case for those who are overweight or have obesity; losing as little as 5% of body weight can dramatically reduce the risk of chronic illnesses such as diabetes and heart disease. And safety was double-counted, because no diet should be dangerous.
  • Best Diet Programs uses the same approach to rank 15 structured diet programs that require a participation fee, promote the use of branded food or nutritional products and have other type of support such as apps or social groups to support people using the program.
  • Best Weight-Loss Diets was generated by combining short-term and long-term weight-loss ratings, weighting both equally. Some dieters want to drop pounds fast, while others, looking years ahead, are aiming for slow and steady. Equal weighting accepts both goals as worthy.
  • Best Diabetes Diets is based on averaged diabetes ratings.
  • Best Heart-Healthy Diets uses averaged heart-health ratings.
  • Best Diets for Healthy Eating combines nutritional completeness and safety ratings, giving twice the weight to safety. A healthy diet should provide sufficient calories and not fall seriously short on important nutrients or entire food groups.
  • Easiest Diets to Follow represents panelists’ averaged judgments about each diet’s taste appeal, ease of initial adjustment, ability to keep dieters from feeling hungry and imposition of special requirements.
  • Best Plant-Based Diets uses the same approach as Best Diets Overall to rank 12 plans that emphasize minimally processed foods from plants.
  • Best Fast Weight-Loss Diets is based on short-term weight-loss ratings.

In all nine rankings, scores are rounded to one decimal place; diets with the same scores are ordered alphabetically.

Category Ratings

In addition to the rankings, ratings in all seven categories are displayed for each diet as 1 to 5 stars on individual profile pages.

To ward off possible bias, each panelist provided information indicating clear or apparent conflicts of interest, like a paid consulting relationship with a company marketing a particular diet. In such cases, panelists did not rate the diet. For diet programs offering a range of tracks that may target specific groups, such as pregnant women or those with diabetes, U.S. News selected the most mainstream version.

A vexing challenge faced us early on. To rate the diets, experts needed more than just labels like “short-term weight loss” and “health risk,” which can mean different things to different researchers. What should the standard be for rating nutritional soundness? What constitutes a health risk?

Aided by the panelists and other experts, we settled on the following definitions to use in rating the diets:

  • Short-term weight loss. Likelihood of losing significant weight during the first 12 months, based on available evidence (5 = extremely effective, 4 = very effective, 3 = moderately effective, 2 = minimally effective, 1 = ineffective).
  • Long-term weight loss. Likelihood of maintaining significant weight loss for two years or more, based on available evidence (5 = extremely effective, 4 = very effective, 3 = moderately effective, 2 = minimally effective, 1 = ineffective).
  • Diabetes. Effectiveness for preventing diabetes or as a maintenance diet for diabetics (5 = extremely effective, 4 = very effective, 3 = moderately effective, 2 = minimally effective, 1 = ineffective).
  • Heart. Effectiveness for cardiovascular disease prevention and as a risk-reducing regimen for heart patients (5 = extremely effective, 4 = very effective, 3 = moderately effective, 2 = minimally effective, 1 = ineffective).
  • Ease of compliance. Based on initial adjustment, satiety (a feeling of fullness so that you’ll stop eating), taste appeal, special requirements (5 = extremely easy, 4 = very easy, 3 = moderately easy, 2 = somewhat difficult, 1 = extremely difficult).
  • Nutritional completeness. Based on conformance with the federal government’s 2020 Dietary Guidelines for Americans, a widely accepted nutritional benchmark (5 = extremely complete, 4 = very complete, 3 = moderately complete, 2 = somewhat complete, 1 = extremely incomplete).
  • Health risks. Including malnourishment, specific nutrient concerns, overly rapid weight loss, contraindications for certain populations or existing conditions, etc. (5 = extremely safe, 4 = very safe, 3 = moderately safe, 2 = somewhat unsafe, 1 = extremely unsafe).

We could not assign scores to the cost of a plan, nor to exercise. Even dieters buying prepackaged meals from diet programs have to shop for at least some food, and individual shopping habits and preferences, not to mention dining out, will heavily determine any dieter’s total expense.

Exercise gets serious attention in some diets and lip service in others, but the primary focus of a diet, after all, is food. Whether to exercise, how and how much is a lifestyle decision beyond the scope of a mere diet.

Clean-Eating Meal Plan for Beginners

This meal plan lays out a week of healthy, easy recipes that work well for both beginners and seasoned cooks looking to simplify their routine and up their intake of healthy foods.

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The term “clean eating” perhaps implies that other foods are “dirty,” but in reality that’s not the case. To us, “clean eating” means filling your plate with healthy whole foods like whole grains, fruits and vegetables, lean proteins, healthy fats and legumes—all of which deliver important nutrients, like fiber—while keeping things like added sugars and saturated fats to a minimum, two nutrients that can harm our health when we eat too much.

The goal is to help you feel your best, and sometimes you need a kick to get started. If you’re new to cooking or just feeling swamped right now, this easy-to-follow meal plan is for you. We focus on simple recipes with short ingredient lists, incorporate plenty of pantry staples, and repeat meals throughout the week to streamline your time in the kitchen.

Whether you make one recipe or a few, this meal plan is meant to provide inspiration and motivation, but is not meant to be binding. Listen to your hunger and fullness cues, rather than sticking to a specific calorie limit or serving size, and don’t totally ignore your cravings! It’s completely okay and healthy to enjoy a sweet treat glass of wine here and there, and not restricting these things can actually make it easier to maintain a healthy lifestyle in the long run.

Greek Salad with Edamame
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What Is a Clean-Eating Meal Plan?

A clean-eating meal plan includes tons of fresh fruits and veggies, high-fiber whole grains and legumes, healthy fats and lean proteins, like fish and chicken. It skips added sugars and keeps fats that can damage our heart when we eat too much to a minimum (think saturated fats). While we are certainly not against dessert, according to the American Heart Association the average American eats 28 teaspoons of added sugars per day—way more than the recommended amount of no more than 6 teaspoons a day for women and 9 for men. A lot of which comes from non-dessert foods, like cereals and bars. While we left it out of this plan, you can certainly add it back in where you see fit.

This plan will leave you feeling satisfied because it includes plenty of nutrients that keep us full, like fiber (from fruits, vegetables and legumes), lean proteins (from Greek yogurt, fish and chicken) and healthy fats (from nuts and avocado). Regular meals and snacks from nutritious sources, plenty of water to help you stay hydrated and moderate exercise throughout the week, means more lasting energy.

If you’re following this clean-eating meal plan for weight loss, we set the calorie level at 1,500 per day, which is a level where most people lose weight, plus included modifications for 1,200 and 2,000 calories a day, depending on your calorie needs.

What to Eat on a Clean-Eating Diet

  • Vegetables: The more the better, especially when it comes to leafy greens. Frozen vegetables are a great option too.
  • Fruit: Opt for fresh or frozen fruit. If looking at canned fruit, opt for options canned in their own fruit juice instead of sugary syrup.
  • Whole Grains: Oats, whole-wheat, barley and quinoa are great options.
  • Nuts and Seeds: Choose plain, raw, roasted or salted nuts but skip most other flavors (like honey) as they contained added sugars. When choosing peanut butter, choose options with just two ingredients: peanuts and salt.
  • Healthy Fats: Fatty fish, like salmon, as well as olive oil and avocado are great healthy fat options.
  • Legumes: Beans and lentils are high in fiber and protein, plus the canned options are a convenient pantry staples.
  • Lean Proteins: When choosing proteins, opt for more chicken, turkey, fish, Greek yogurt and legumes.

How to Meal-Prep Your Week of Meals:

A little prep at the beginning of the week goes a long way to make rest of the week easy.

  1. Make Vegan Superfood Buddha Bowls to have for lunch on Days 2 through 5.
  2. Prepare Citrus Vinaigrette to have with dinner throughout the week.

Day 1

Greek Roasted Fish
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Breakfast (325 calories)

  • 1 cup low-fat plain Greek yogurt
  • 1/4 cup raspberries
  • 3 Tbsp. chopped walnuts

A.M. Snack (62 calories)

  • 1 medium orange

Lunch (360 calories)

  • 1 serving White Bean & Veggie Salad

P.M. Snack (326 calories)

  • 1 large apple
  • 2 Tbsp. natural peanut butter

Dinner (422 calories)

  • 1 serving Greek Roasted Fish with Vegetables

Meal-Prep Tip: Gather ingredients for tomorrow’s dinner, Slow-Cooker Vegetable Minestrone Soup, so it’s ready to start cooking on Low tomorrow morning for 6 to 8 hours.

Daily Totals: 1,495 calories, 78 g protein, 129 g carbohydrates, 33 g fiber, 79 g fat, 819 mg sodium

To Make It 1,200 Calories: Reduce to 1 Tbsp. walnuts at breakfast and omit the peanut butter at the P.M. snack.

To Make It 2,000 Calories: Increase to 1 1/2 cups yogurt and 4 Tbsp. chopped walnuts at breakfast, add 1/3 cup unsalted dry-roasted almonds to A.M. snack, and increase to 3 Tbsp. natural peanut butter at P.M. snack.

Day 2

Slow-Cooker Vegetable Minestrone Soup
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Breakfast (324 calories)

  • 1 serving Spinach, Peanut Butter & Banana Smoothie

A.M. Snack (206 calories)

  • 1/4 cup unsalted dry-roasted almonds

Lunch (381 calories)

P.M. Snack (37 calories)

  • 1 medium bell pepper, sliced

Dinner (532 calories)

  • 1 serving Slow-Cooker Vegetable Minestrone Soup
  • 2 cups mixed greens
  • 1/2 avocado, sliced
  • 1 serving Citrus Vinaigrette

Meal-Prep Tip: Reserve leftover Slow-Cooker Vegetable Minestrone Soup to have for dinner tomorrow night.

Daily Totals: 1,479 calories, 56 g protein, 160 g carbohydrates, 47 g fiber, 79 g fat, 1,136 mg sodium

To Make It 1,200 Calories: Change the A.M. snack to 1/3 cup sliced cucumber and reduce to 1/4 avocado at dinner.

To Make It 2,000 Calories: Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast, increase to 1/3 cup almonds at A.M. snack, add 1/4 cup hummus to P.M. snack and increase to 1 whole avocado at dinner.

Day 3

Vegan Superfood Buddha Bowls
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Breakfast (325 calories)

  • 1 cup low-fat plain Greek yogurt
  • 1/4 cup raspberries
  • 3 Tbsp. chopped walnuts

A.M. Snack (206 calories)

  • 1/4 cup unsalted dry-roasted almonds

Lunch (381 calories)

  • 1 serving Vegan Superfood Buddha Bowls

P.M. Snack (62 calories)

  • 1 medium orange

Dinner (532 calories)

  • 1 serving Slow-Cooker Vegetable Minestrone Soup
  • 2 cups mixed greens
  • 1/2 avocado, sliced
  • 1 serving Citrus Vinaigrette

Daily Totals: 1,505 calories, 66 g protein, 140 g carbohydrates, 46 g fiber, 87 g fat, 989 mg sodium

To Make It 1,200 Calories: Change the A.M. snack to 1/3 cup sliced cucumber and reduce to 1/4 avocado at dinner.

To Make It 2,000 Calories: Increase to 4 Tbsp. chopped walnuts at breakfast and 1/3 cup almonds at A.M. snack, add 1/3 cup dried walnut halves to P.M. snack and increase to 1 whole avocado at dinner.

Day 4

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Breakfast (324 calories)

  • 1 serving Spinach, Peanut Butter & Banana Smoothie

A.M. Snack (141 calories)

  • 1 medium bell pepper, sliced
  • 1/4 cup hummus

Lunch (381 calories)

  • 1 serving Vegan Superfood Buddha Bowls

P.M. Snack (206 calories)

  • 1/4 cup unsalted dry-roasted almonds

Dinner (436 calories)

  • 1 serving Hummus-Crusted Chicken
  • 1 serving Balsamic & Parmesan Roasted Broccoli

Daily Totals: 1,488 calories, 91 g protein, 127 g carbohydrates, 35 g fiber, 76 g fat, 1,326 mg sodium

To Make It 1,200 Calories: Omit the hummus at the A.M. snack and change the P.M. snack to 1 clementine.

To Make It 2,000 Calories: Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast, increase to 1/3 cup almonds and add 1 clementine to P.M. snack, and add 1 serving Guacamole Chopped Salad to dinner.

Day 5

chicken kale soup
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Breakfast (325 calories)

  • 1 cup low-fat plain Greek yogurt
  • 1/4 cup raspberries
  • 3 Tbsp. chopped walnuts

A.M. Snack (305 calories)

  • 1 medium apple
  • 2 Tbsp. natural peanut butter

Lunch (381 calories)

  • 1 serving Vegan Superfood Buddha Bowls

P.M. Snack (62 calories)

  • 1 medium orange

Dinner (420 calories)

  • 1 serving Chicken & Kale Soup
  • 2 cups mixed greens
  • 1 serving Citrus Vinaigrette

Meal-Prep Tip: Reserve two servings Chicken & Kale Soup to have for lunch on Days 6 and 7.

Daily Totals: 1,492 calories, 79 g protein, 140 g carbohydrates, 36 g fiber, 73 g fat, 1,094 mg sodium

To Make It 1,200 Calories: Reduce the walnuts to 1 Tbsp. at breakfast and omit the peanut butter at the A.M. snack.

To Make It 2,000 Calories: Add 1/4 cup unsalted dry-roasted almonds to P.M. snack and 1 avocado to dinner.

Day 6

Spinach, Peanut Butter Banana Smoothie
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CREDIT: TED & CHELSEA CAVANAUGH

Breakfast (324 calories)

  • 1 serving Spinach, Peanut Butter & Banana Smoothie

A.M. Snack (305 calories)

  • 1 medium apple
  • 2 Tbsp. natural peanut butter

Lunch (376 calories)

  • 1 serving Chicken & Kale Soup
  • 1 medium banana

P.M. Snack (109 calories)

  • 1/3 cup cucumber, sliced
  • 1/4 cup hummus

Dinner (399 calories)

  • 1 serving Sheet-Pan Balsamic-Parmesan Roasted Chickpeas & Vegetables

Daily Totals: 1,513 calories, 68 g protein, 177 g carbohydrates, 34 g fiber, 63 g fat, 1,527 mg sodium

To Make It 1,200 Calories: Omit the peanut butter at the A.M. snack and omit the hummus at the P.M. snack.

To Make It 2,000 Calories: Add 1 slice whole-wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 1 orange to P.M. snack, and add 1 serving Guacamole Chopped Salad to dinner.

Day 7

Greek Salad with Edamame
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Breakfast (324 calories)

  • 1 serving Spinach, Peanut Butter & Banana Smoothie

A.M. Snack (206 calories)

  • 1/4 cup unsalted dry-roasted almonds

Lunch (376 calories)

P.M. Snack (141 calories)

  • 1 medium bell pepper
  • 1/4 cup hummus

Dinner (438 calories)

  • 1 serving Greek Salad with Edamame
  • 1 medium apple

Daily Totals: 1,485 calories, 74 g protein, 170 g carbohydrates, 38 g fiber, 65 g fat, 1,482 mg sodium

To Make It 1,200 Calories: Change the A.M. snack to 1 clementine and omit the hummus at the P.M. snack.

To Make It 2,000 Calories: Add 2 slices whole-wheat toast with 2 Tbsp. natural peanut butter to breakfast, increase to 1/3 cup almonds at A.M. snack, and add 1 serving Everything Bagel Avocado Toast to dinner.

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