The Best Meal Plan for Healthy Weight Loss

Choose one of the following breakfasts:

1. 3/4 cup (175 ml) 100% bran cereal or 1 cup (250 ml) whole-grain cereal (choose a cereal with at least 4 grams fiber per serving)

1 cup (250 ml) 1% or skim milk or fortified soy beverage

3/4 cup (175 ml) calcium-fortified orange juice or 1 piece citrus fruit

Water

2. 2 slices whole-wheat toast with 2 tbsp (30 ml) sugar-reduced jam

3/4 cup (175 ml) low-fat yogurt (fruit-bottom is okay) or 1 medium-sized skim-milk latte

3/4 cup (175 ml) calcium-fortified orange juice or 1 piece fruit Water

3. 1 cup (250 ml) cooked oatmeal, Red River or Brown Rice cereal (add ground flaxseed, wheat germ or 2 tbsp dried fruit)

Top with 3/4 cup (175 ml) plain or vanilla-flavored low-fat yogurt or 1 cup (250 ml) milk

3/4 cup (175 ml) calcium-fortified orange juice

4. Breakfast Blender Smoothie Blend together these ingredients:

1 cup (250 ml) milk or calcium-fortified soy beverage 1/2 medium-sized banana

1/2 cup whole frozen strawberries or 3/4 cup (175 ml) calcium-fortified orange juice

Mid-Morning Snack

If lunch is more than five hours after breakfast, choose one of the following:

3/4 cup (175 ml) 1% milk-fat yogurt; or 1 piece fruit

Your Basic Lunch

3 Protein Servings

The Best Meal Plan for Healthy Weight Loss Photo Gallery




2 Starchy Food Servings 2 Vegetable Servings

2 Fat Servings 500 ml Water

Lunch Ideas

To meet Basic Lunch needs, choose one of the following lunches:

1. Sandwich on rye, pumpernickel or whole-wheat bread, or pita pocket; made with 2-3 oz lean protein (turkey, chicken breast or tuna) and low-fat mayo

2 tsp (10 ml) mayonnaise or 4 tsp (20 ml) salad dressing if desired

2 vegetable servings (baby carrots, vegetable soup, green salad or vegetable juice) Water

2. 3 oz (90 g) grilled chicken breast or salmon or 3/4 cup (175 ml) cottage cheese Large green salad

4 tsp (20 ml) salad dressing or 2 tsp (10 ml) olive or flaxseed oil

1 whole-grain roll

Water

3. Veggie Burger made with soy protein (not a “grain” burger)

One whole-wheat roll or a small whole-wheat pita pocket Mustard, relish, sliced vegetables

Green salad with 4 tsp (20 ml) salad dressing Water

4. 1 cup (250 ml) cooked pasta with tomato sauce with 3 oz (90 g) seafood or chicken or 1 cup (250 ml) legumes (e.g., lentils or kidney beans)

Large green salad

4 tsp (20 ml) salad dressing

Water

Mid-Afternoon Snack

If dinner is more than five hours after lunch, choose one of the following:

1 piece of fruit and 3/4 cup (175 ml) low-fat yogurt; or

1 piece fruit and 2 tbsp (30 ml) roasted soy nuts; or

1 Energy Bar: look for a bar with 14 grams of protein and approximately 200 calories. You’ll find a wide selection in health food and sporting-goods stores.

Your Basic Dinner

4 to 5 Protein Servings

0 Starchy Food Servings

2 Vegetable Servings

2 Fat Servings

500 ml Water

Or same as Lunch

Dinner Ideas

To meet Basic Dinner needs, choose one of the following dinners:

1. Large green salad with one of the following:

2 cups (500 ml) of greens plus raw vegetables; or

1 can tuna or salmon in water, drained; or

1 grilled chicken breast 4 tsp (20 ml) salad dressing Water

2. Two-egg omelet (use omega-3 eggs*)

Add chopped vegetables, 2 tbsp grated low-fat cheese, salsa if desired Steamed vegetables or large green salad 4 tsp (20 ml) salad dressing

Omega-3 eggs are available in all grocery stores.

3. 5 oz (150 g) baked salmon filet (wrap in foil with lemon juice and fresh chopped dill; bake at 450°F for 25-30 minutes)

Steamed vegetables and/or green salad

4 tsp (20 ml) salad dressing

Water

4. 4-5 oz (120-150 g) roasted pork tenderloin (brush with hoisin sauce; bake at 375°F for 30 minutes)

Steamed vegetables and/or salad

4 tsp (20 ml) salad dressing or 2 tsp (10 ml) oil

Water

5. 4-5 oz (120-150 g) grilled lean beef Large green salad and/or steamed vegetables

4 tsp (20 ml) salad dressing or 2 tsp (10 ml) oil Water

6. 5 oz (150 g) white fish; e.g., halibut, swordfish, sea bass, grouper (marinate with your favorite dressing or brush with hoisin sauce; bake at 450°F for 15 minutes) Steamed or stir-fried vegetables or salad

Water Your Daily Food Servings

All serving sizes are measured after cooking.

Protein Foods

1 serving = 1 oz lean meat, poultry, fish 1 oz (30 g) hard cheese

1 egg or 2 egg whites

1/4 cup (60 ml) cottage cheese

2 oz (60 g) firm tofu

2 tbsp (30 ml) roasted soy nuts

Starchy Foods 1 serving = 1 slice bread

1/2 cup (125 ml) pasta or corn

1/3 cup (75 ml) rice

1/2 cup (125 ml) hot cereal

3/4 cup (175 ml) cold cereal

1/2 potato or 1/2 cup (125 ml) sweet potato

4 or 6 servings

Fruit 3 servings

1 serving =6 oz (180 g) unsweetened fruit juice or 1 medium-sized fruit

Vegetables

1 serving = 1/2 cup (125 ml) cooked or raw vegetables 1 cup leafy vegetables (e.g., salad)

3+ servings

Milk 2 servings

1 serving = 1 cup (250 ml) milk

3/4 cup (175 ml) low-fat yogurt

1 cup (250 ml) fortified soy beverage

Fats & Oils 3-4 servings

1 serving = 1 tsp (5 ml) vegetable oil, butter or margarine

2 tsp (5 ml) salad dressing

1 tbsp (15 ml) nuts/seeds

1.5 tsp (7 ml) peanut butter

2 tbsp (30 ml) dip

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