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Weight loss meal plans can be complicated to put together on your own. Of course, you can follow a meal plan to lose weight that you see in a magazine or online. But you never know if the diet plan is based on smart scientific evidence. Following a plan created by an expert nutritionist or dietitian is usually the smartest choice.
Whether you are following a 1,200 calorie per day diet, a 1,500 calorie per day diet or a program with a higher calorie count, it is good to have a schedules and simple tips to reach your goal weight and keep the pounds off for good.
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, your gender, and your activity level.
Many commercial weight-loss plans assign women to a 1,200 calorie per day diet plan. The number might be higher, however, if the woman is physically active. For example, you might see that your weight loss calorie goal is 1,200 calories per day. But if you choose to burn an extra 300 calories per day through exercise, you can eat 1,500 calories and still lose weight.
Men are often assigned to a 1,500-1,800 calorie per day diet plan. Again, size and activity level play a role in the number of calories a man should eat.
Once you know how many calories you plan to eat each day, follow these meal plans for weight loss:
Day 1
Breakfast: Untoasted muesli + reduced-fat milk + soaked apricots (Note. Soak apricots in water overnight, then strain and serve)
Lunch: Medium wholemeal pita bread wrap filled with tuna and salad greens, plus a 4 ounce of reduced-fat yogurt
Dinner: Sweet potato, lean ground turkey and asparagus frittata + bean salad + plus 4 oz of reduced-fat yoghurt mixed with frozen berries.
Day 2
Breakfast: 1 Multigrain toast + 4 oz riccotta cheese, 1 tsp honey &½ banana
Lunch: Salmon potato pancakes + spinach and sweet corn salad
Dinner: Grilled lemon chicken wraps + green salad, plus spiced apple compote + 4 oz reduced fat soya ice cream
Day 3
Breakfast: Wholegrain cereal flakes + reduced-fat milk + 4 oz peaches
Lunch: 2 slice nitrite free smoked turkey, 20 g of low fatcheese & salad sandwich, plus some carrot sticks
Dinner: Salmon + chickpea salad, plus 4 oz of reduced-fat yogurt with fresh sliced melon
Day 4
Breakfast: Two thin slices fruit and 1 multi-grain toast + a berry smoothie
Lunch: 4 oz grilled chicken& chickpea salad
Dinner: whole wheat Spaghetti with lean gound beef and bolognaise sauce+ a green salad + plus 4 oz plums with 4 oz of reduced-fat plain yogurt
Day 5
Breakfast: Wholegrain cereal flakes + reduced-fat milk + ½ banana
Lunch: Sushi rolls (salmon, tuna, avocado or salad fillings), plus small coffee with skim milk or herbal tea
Dinner: Lean 6 oz steak + potato + steam vegetables and 20 g of low-fat cheese &8 oz of fresh fruit
Day 6
Breakfast: 2 boiled eggs, avocado & tomatoes
Lunch: Medium whole grain pita wrap filled with roast beef, Dijon mustard & salad greens and 1 herbal tea
Dinner: Chicken, & leek risotto + side salad and 4 oz melons + 4 oz low fat soya ice cream
Day 7
Breakfast: Multigrain toast + avocado + a poached egg and a grilled tomato
Lunch: Chicken, lettuce &1 tsp organic mayonnaise sandwich, plus 4 oz of low-fat yogurt
Dinner: Tofu, vegetable & cashew stir-fry + rice noodles, plus berry smoothie with almond milk