Eating Plans For Weight Loss Free Is the biggest challenge dieter’s face. This free ebook helps you achieve your goals of weight loss by helping you select and plan a healthy, balanced diet in a way you can easily afford. Following the plans and principles described in this book is free to download.
Healthy Meal Plan For Weight Loss
THIS 5-DAY SAMPLE MEAL PLAN FOR WEIGHT LOSS IS ALL ABOUT EATING MORE, NOT LESS.
You learn about lots of healthy, filling meals and snacks that can help you not only weigh less but also feel your very best.
This healthy meal plan for weight loss includes all kinds of satisfying, hunger-curbing foods like Salmon with Sweet Chili Sauce, sweet potatoes, and hearty Italian-style soups.
- Oatmeal with Fresh or Frozen (No Sugar Added) FruitBy switching from a bowl of cold, dried cereal to one of hot whole-grain cereal and fruit, you’d take in approximately 100 fewer calories each day. That one simple change to your daily diet could help you drop about 10 pounds in one year. Plus, hot cereal has more “staying power.” It tends to fill you up better – and longer – than dried cereal.
- Tea or CoffeeIf desired, add a little nonfat milk or soymilk and a packet of sugar substitute (a good choice is Splenda).
Mid-Morning Snack (enjoy only if hungry)
- Veggie-Salsa Tortilla1 steamed 6-inch corn tortilla with fresh or grilled vegetables (such as onions, green bell peppers, and tomatoes) and no-added-salt salsa.Warm the tortilla between slightly moistened paper towels in the microwave for about 1 minute, then top with veggies and salsa; fold
- 1 Navel Orange or 2 Tangerines
- 2 Cups Mixed Greens with 1 Cup of Other Veggies, Chopped, Dressed with Aged Balsamic VinegarFor your salads, break out of the lettuce-and-tomato box. All kinds of veggies – and fruit – can go into your salad. Try diced sweet potatoes, yellow squash, red bell peppers, cucumbers, red cabbage, red onions, and more.And always keep in mind that no oil, even so-called “good” ones, should be considered a weight-loss food. Coating your salad with oil can tally up as many calories as a scoop of premium ice cream.
- Hearty Italian-Style White Bean SoupMake your own. It’s easy! From one 14-ounce can of no-salt-added cannelini beans, spoon out 2 tablespoons of beans. Puree the rest. In a medium nonstick pot, sauté 5 cloves of chopped garlic until translucent. Add 2 cups low-sodium chicken broth and 1 head of escarole, chopped, or a package of frozen chopped spinach. Simmer for about 15 minutes. Add pureed beans, red pepper flakes and black pepper, to taste, and cook 1 minute longer. Garnish with the beans you spooned out plus, if you desire, a little chopped red bell pepper. Refrigerate or freeze what you don’t eat for easy soup prep for a future lunch or dinner.
Mid-Afternoon Snack (enjoy only if hungry)
- 6 Ounces of Nonfat Plain or No-Sugar-Added Yogurt with Your Choice of Berries Swirled ThroughoutEspecially popular among our guests at the Pritikin Longevity Center are Greek-style yogurts such as Oikos and Fage. So rich and creamy tasting! If you need a little sweetness to cut the tart flavor, simply add diced banana, or stir in 1 packet of Splenda
- 1 Apple
- SaladA gigantic Farmer’s Market-style salad with a variety of fresh seasonal produce and fresh herbs, such as fresh baby arugula and radicchio, and red wine vinegar sassed up with a little horseradish. Enjoy visiting your local Farmer’s Market every week and asking the vendors, “What’s new and tasty this week? What would make great ingredients for my salad?”
- Salmon with Sweet Chili Sauce (3½ to 4 ounces)Get the Recipe »When dining out and ordering fish, request that your fish not be salted or basted in calorie-dense ingredients like olive oil and butter. Healthier cooking options include steaming, broiling, or grilling.
- Baked Potato with 2 Tablespoons Fat-Free Sour Cream and a Sprinkling of Chives or ScallionsContrary to popular belief, potatoes are a great food for helping you lose weight. It’s what we put on top of our potatoes – butter, cheese, and bacon bits – that turn them into waistline-busting foods.
Dessert (only if hungry)
- Mixed Berries
Choosing a Weight Loss Meal Plan
Before you choose the best low-calorie diet plan, it’s important to know how many calories you need to eat each day. The number can vary depending on your size, sex, and activity level. Weight loss does not occur without a calorie deficit, which means you need to burn more calories than you consume.
Many commercial weight-loss plans limit women to 1,200 calories per day. The number might be higher, however, if the woman is physically active. This is based on total daily energy expenditure (TDEE). For example, you might see that your weight loss calorie goal is 1,200 calories per day. But, for example, if you choose to burn an extra 300 calories per day through exercise, you can eat 1,500 calories and likely still lose weight.
Men are often assigned to a 1,500- to 1,800-calorie daily diet plan. Again, size and activity level play a role in the number of calories a man should eat. The ideal number for you may be much higher if you are active, especially if your job is mostly on your feet and you also participate in regular intentional exercise.
The body does not always work like a calculator and metabolic adaptations to weight loss occur during the losing process. You will likely need to adjust your calorie deficit over time to continue seeing results.
Portion Size As an Alternative Method
Instead of weighing and measuring everything to count calories, you can use portion sizes to moderate what you are eating. If you are eating a certain portion size currently and maintaining your weight, remove a little from each of your regular portions to reduce calories. If this does not lead to weight loss, remove a little more.
Estimate Portion Sizes Using Your Hands
Each of the following equals one serving size. You may need more than one serving per meal, depending on your sex, weight, activity level, and other factors.
Protein: 1 palm
Carbohydrates: 1 cupped hand
Fats: 1 thumb
Vegetables: 1 fist
What’s Your Style?
A weight loss diet plan should fit your style. What works for one person may or may
not work for you. You must consider your daily routine, the types of foods you like,
and what your body needs. Do you enjoy sweets? Do you enjoy eating meats?
There are a number of diets that allow you to eat meats and sweets in moderation.
Also, consider how many meals you can eat. Do you normally eat three square
meals per day, or do you take smaller, more frequent meals? These are questions
to ask before starting a weight loss plan so you can find a diet that’s easy to stay
with to reach your goals.
Study the Risks
Some diets are more risky than others when it comes to weight loss and your
health. For instance, fast weight loss can be harmful to the body, especially if
continued over a long period of time. Weight loss pills can be dangerous too if taken
without first consulting a physician. Some diets are harmful to the body if you have
certain health conditions. For instance, a diet that emphasizes meat might not be
best if you already have digestive problems or heart problems. If you have any
serious health problems or are taking prescription medications, you should talk with
your doctor before starting a weight loss diet.
Free Meal Plans for Weight Loss
Below is a sample of a 7-day meal plan you could use for weight loss. Modify serving sizes and add snacks to suit your specific calorie needs. This is a sample only and there may be meals that suit your dietary needs and preferences better.
- Day 1: Granola, Greek yogurt, mixed berries; chicken breast, spring greens, apple, walnuts, honey mustard dressing, whole-grain roll; whole grain pasta, marinara sauce, extra-lean ground turkey, green beans
- Day 2: Egg omelet with mushrooms, bell peppers, onions, grapefruit, toast; chili with beans, cornbread, side green salad; halibut, lemon, green beans, roasted potatoes
- Day 3: Egg and ham breakfast burrito with cheese, spinach, orange juice; whole wheat sandwich with tuna, Greek yogurt, mayo, arugula, side green salad; sirloin steak, broccoli, baked sweet potato
- Day 4: Almond flour waffles with peanut butter, banana, Greek yogurt; turkey noodle soup with vegetables, whole-grain roll, side green salad, apple; baked chicken parmesan, green beans, rice pilaf
- Day 5: Oatmeal with flaxseed, egg white, berries, almond butter; sirloin steak salad with blue cheese, walnuts, strawberries, cup of tomato soup; lean ground beef enchiladas with whole wheat tortilla, lettuce, tomato, hot peppers, broccoli
- Day 6: Protein pancakes, mixed berries, cottage cheese; baked sweet potato filled with shredded chicken, chickpeas, tahini yogurt sauce, cucumber and tomato salad; fish tacos with corn tortillas, cabbage slaw; side green salad
- Day 7: Scrambled eggs, multi-grain toast, sauteed asparagus; chicken salad made with Greek yogurt, mayo grapes, slivered almonds, apple on whole-wheat bread, side spinach salad; salmon, dill sauce, roasted potatoes, green beans
Alternatively, if you know how many calories you plan to eat each day, you could choose one of these meal plans for weight loss. Keep in mind that these calorie-per-day plans could be too low for you if you are active, are a larger individual, have a substantial amount of muscle mass, or have other factors. Check with your doctor to determine whether a low-calorie diet is right for you.
For instance, 1,200 calorie diets are typically reserved for inactive females; they are inappropriate for most males or for active people of any gender. Speak to your doctor before beginning any new diet plan.
Diet plans for weight loss
- Mediterranean diet: The Mediterranean diet emphasizes eating foods high in fiber, lean protein, and unsaturated fats (fruits, vegetables, olive oil, fish).
- Clean diet: A clean diet emphasizes consuming nutrient-dense foods in their natural state (or as close to it as possible) rather than highly processed foods with added chemicals and preservatives. The principle of clean eating is to consume foods in their purest, unmodified forms to optimize health.
- High-protein diet: A high-protein diet emphasizes consuming leaner protein, which keeps food cravings to a minimum. This meal plan is ideal for gym goers and outdoor enthusiasts. Animal protein in this meal plan is all free-range, and greens and potatoes should be pesticide-free.
- Keto diet: The keto diet uses fat as its primary fuel source, and it is packed with sustainably sourced meats, fresh caught seafood, and organic dairy.
- Paleo diet: The paleo diet is a calorie-restricted diet that contains no artificial foods and consists of organic meat, seafood, fruits, vegetables, and nuts. This diet recommends eating foods that are gluten-free, soy-free, and grain-free.
- Low-sodium diet: A low-sodium diet limits your consumption of salt to a daily maximum of 2,300 milligrams. Always prioritize fresh fruits and vegetables when following a low-sodium diet because they are both low in sodium and a good source of nutrients.
- Therapeutic lifestyle change diet: This is a diet that is high in soluble fiber and protein and low in trans and saturated fats. It recommends that you consume less than 7% of your total calorie requirement from saturated fats and keep your dietary cholesterol below 200 milligrams. People on this diet are encouraged to eat more fruits, whole grains, vegetables, poultry, fish, lean meat, and low-fat dairy products.
Steps Toward Creating a Behavior Action Plan for Weight Loss
When you’re trying to lose weight, it isn’t enough to simply have the expectation you’ll be motivated to eat less and exercise more. You need a plan that can help you stay focused when you’re faced with stress or other obstacles that may derail your efforts, even if you have the best intentions.
A behavior action plan may help you identify thoughts and triggers which could knock you off course. The plan should encompass actions you can take to modify your behavior and stay focused on healthy habits, so you can continue to lose weight. For best results, personalize the plan to account for your habits and preferences.
“Using what we know from behavior therapy, we can identify and try to account for what events, situations, and people can enhance or distract from our exercise and nutrition plan,” says Manny Castro, LCSW, a licensed psychotherapist in New York City. “This practice of accounting for potential setbacks can give us a sense of control over our behavior and contribute to our commitment to our ongoing lifestyle change.”
Here’s how to create a behavior action plan for weight loss:
LOOK DEEP WITHIN
Reflect on your life’s unique circumstances, which influence how and when you eat and exercise (or what makes you bail on your diet or workout plans). Incorporate strategies to help you stay focused.
“A plan is important, but it needs to start with identifying what unhealthy behaviors are holding them back and then identifying the root cause of those behaviors,” says Janine Stichter, PhD, a behaviorist and educator in Columbia, Missouri. “There is an underlying reason why we perpetuate the unhealthy behaviors we have: Because they serve as a root cause of either escape or attention … For example, most of us know we should not be snacking on high-calorie foods after dinner. This can serve as an escape from a stressful day.”
MAKE CONCRETE PLANS
Simply having a goal to lose 10 pounds won’t budge the scale unless you implement an actionable plan.
“A goal and a plan are two very different things,” says Natalie Sullivan, a NASM-certified personal trainer based in Las Vegas. “A goal is intangible. It is something that we hope will simply ‘be’ when we wake up one morning. A plan is tangible. It is a series of concrete behaviors that, when followed, can lead to a measurable outcome.”
Incorporate behavior changes into your plan, like drinking a certain amount of water at set times throughout the day or increasing your heart rate with moderate-intensity exercise for half an hour daily.
“A series of behavior changes,” Sullivan says, “can be tracked and confirmed, whereas a goal of ‘eating more healthily’ is a subjective and vague idea.”
TAILOR THE PLAN TO YOUR LIFE
Don’t assume a best-selling diet book or a friend’s routine will get you results.
“A personalized action plan, rather than a cookie-cutter approach, will help,” says Vandana Sheth, RDN, a Los Angeles-based registered dietitian nutritionist. “Take note of all that you are currently doing, and start identifying areas for improvement [or] adjustment…It’s helpful to identify real-life situations that can be roadblocks. [Then], create a list of steps to work on when life happens so that you are slowly back on track.”
KEEP IT POSITIVE
Create strategies that will help you stay focused even if you have temporary slip-ups instead of figuring out how to punish yourself for falling off the wagon.
“Consequences are not going to be beneficial,” says Helen Ryan, a California-based certified personal trainer and weight-loss coach. “Consequences are negative, and often people who are trying to lose weight are already stuck in negative thought processes. Focusing on something positive — maybe on rewards for small accomplishments — would be a better step to include in the action plan.”