healthy eating for weight loss meal plan: You’ll learn about a variety of healthy, full meals and snacks that can help you lose weight while also making you feel great.
Breakfast
Oatmeal with Frozen or Fresh Fruit (No Sugar Added):You may save about 100 calories per day by moving from a bowl of cold, dried cereal to a bowl of heated whole-grain cereal and fruit. One simple tweak to your regular diet could result in a 10-pound weight loss in a year. In addition, heated cereal has a longer “staying power.” It has a better – and longer – filling effect than dried cereal.
Tea or Coffee
If desired, add a little nonfat milk or soymilk and a packet of sugar substitute (a good choice is Splenda).
Snack in the Middle of the Morning (enjoy only if hungry)
Veggie-Salsa Tortilla
1 steamed 6-inch corn tortilla stuffed with fresh or grilled veggies (onions, green bell peppers, and tomatoes) with no-salt salsa
Microwave the tortilla for about 1 minute between slightly moistened paper towels, then top with veggies and salsa; fold.
Navel Orange or 2 Tangerines
Lunch
- 2 cups chopped mixed greens with 1 cup chopped other vegetables, dressed with aged balsamic vinegar
- Break out of the lettuce-and-tomato rut with your salads. Salads can contain a wide variety of vegetables and fruits. Sweet potatoes, yellow squash, red bell peppers, cucumbers, red cabbage, red onions, and other vegetables can be diced.
- Remember that no oil, even the so-called “healthy” ones, should be considered a weight-loss food. A tablespoon of oil on your salad has the same number of calories as a scoop of premium ice cream.
Hearty Italian-Style White Bean Soup:Make your own version. It’s simple! 2 tablespoons cannelini beans from a 14-ounce can of no-salt-added cannelini beans Puree the remaining ingredients. 5 garlic cloves, chopped, sauté in a medium nonstick pot until translucent. 2 cups low-sodium chicken broth, 1 chopped head of escarole, or 1 frozen chopped spinach package.
Cook for 15 minutes at a low temperature. Cook 1 minute longer with pureed beans, red pepper flakes, and black pepper, to taste. Garnish with the beans you spooned out, as well as a bit chopped red bell pepper, if desired. What you don’t consume can be refrigerated or frozen for easy soup prep at a later time.
Snack in the Middle of the Day (enjoy only if hungry)
6 ounces nonfat plain or no-sugar-added yoghurt swirled with your choice of berries.Greek-style yoghurts like Oikos and Fage are particularly popular among our Pritikin Longevity Center visitors. So thick and creamy in flavour! Simply add chopped banana or 1 packet of Splenda if you need a little sweetness to balance out the tartness.
Dinner
Salad:
A massive Farmer’s Market salad with a variety of fresh seasonal produce and fresh herbs, such as fresh baby arugula and radicchio, as well as red wine vinegar and horseradish. Every week, go to your neighbourhood Farmer’s Market and ask the merchants, “What’s new and tasty this week?” What items would be ideal for my salad?
Salmon with Sweet Chili Sauce (3½ to 4 ounces): Request that your fish not be salted or basted in calorie-dense substances like olive oil or butter while dining out. Steaming, broiling, and grilling are all healthier cooking methods.
2 tablespoons fat-free sour cream and a sprinkling of chives or scallions on a baked potato:Potatoes, contrary to popular perception, are an excellent weight-loss food. What we sprinkle on top of our potatoes — butter, cheese, and bacon bits – is what transforms them into weight-loss foods.
