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.
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.
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
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