How This Helps

This meal plan is based on all the latest research on what foods people benefit from the most when losing weight.

Science and Research

Hunger may be your biggest stumbling block when you’re following a reduced-calorie diet to lose weight. But making a few tweaks to how you eat, and including a healthy serving of protein at each meal may just be what you need to help you stay on your weight loss plan and drop those pounds. Protein foods -- meat, eggs, dairy, beans and even nuts -- control hunger better than carbs or fat. And, eating 25 grams of protein at each meal may help lessen muscle loss as you lose the weight. As a contributor to your metabolism, keeping more of your muscle may help prevent weight-loss plateaus or the need to eat less in order to continue to lose.


Diet Characteristics

This weight-loss diet plan has about 1,500 calories, which is an appropriate number of calories for most women and men to lose weight. However, if you’re losing too quickly -- more than 2 pounds a week, or too slowly -- less than ½ pound a week, increase or decrease calories in 100 calorie increments. But don’t eat fewer than 1,200 calories a day, unless told to do so by your doctor.

To keep hunger under control and energy levels up, each meal has about the same number of calories and no less than 25 grams of protein.




1 cup of low-fat Greek yogurt

1 cup of fresh sliced strawberries

1 slice of 100-percent whole-wheat toast with 2 teaspoons of natural peanut butter


370 calories, 32 grams of protein


Greek yogurt is higher in protein -- more than twice the amount -- than traditional yogurt. As a source of protein and fiber, peanut butter is also a hunger-stopping food. There’s also some evidence that peanuts may give your metabolism a little boost too.




Flatbread pizza:

1 whole-wheat tortilla topped with 3 ounces of sliced cooked chicken breast with ¼ cup of mozzarella cheese baked in the oven at 400 degrees Fahrenheit until cheese is melted, about 8 minutes.

1 cup of mixed greens topped with cucumbers and shredded carrots with 1 tablespoon of balsamic vinaigrette

A medium orange


420 calories, 29 grams of protein

Whole-wheat tortillas make a healthy alternative to your usual pizza crust. Not only are they low in calories, but also a great source of fiber, with almost 4 grams per tortilla. Read the food label and look for tortillas without any added sugar or fat. Ezekial Sprouted Grain tortillas make an especially good choice.




4 ounces of pan grilled salmon

1 cup roasted sweet potatoes: skin-on sweet potatoes cut evenly, tossed with olive oil and flavored with salt and pepper cooked in a 450-degree Fahrenheit oven.

1 cup roasted brussel sprouts: tossed with olive oil and flavored with salt and pepper cooked in 450-degree Fahrenheit oven.


415 calories, 33 grams of protein

The American Heart Association recommends 1 servings of omega-3 rich fish a week from foods such as salmon. Tuna, mackerel and sardines are also rich in omega-3s, as well as walnuts, soy nuts and flaxseeds. All of these sources of omega-3s are also good sources of protein.



This meal plan has two snacks, each with 150 calories. Like your meals, each should also contain a source of protein.

1 ounce of cheddar cheese with 4 whole-grain crackers like triscuits

160 calories, 10 grams of protein

23 almonds

160 calories, 6 grams of protein

No one diet fits all. If you’re struggling to lose weight, consult with your doctor or a registered dietitian to help design a menu that fits your needs.

Get a Consultation
(650) 539-4545
Get more information via email