3502 Scotts Lane, Bldg 17,
Phila PA, 19129
P: 267-338-9455

Tuesday, January 21, 2014

Weight Loss Meal Plans!


Want to lose a little (or a lot) of weight this year?  If so, check out our weight loss meal plans.

We remind our clients that a goal without a plan is just a wish, or a not planning your meals and snacks is planning to fail at your attempts to eat better. That’s where our weight loss meal plans can help you succeed.

Our weight loss meal plans are created by registered dietitians, so you know that you’re going to be eating healthy foods that meet your nutritional needs. They’re designed to provide 1,600 calories per day, an amount that will promote steady weight loss for most women.  The meal plans are also designed to optimize protein at each meal to enhance satiety to keep you fuller on fewer calories. You can also mix and match any breakfast, lunch or dinner that you see and still keep you calories in check.

Here is a sample of five days worth of menus that you can use to jump-start your weight loss this year.

Day 1
Veggie Omelet
1 egg and 2 whites with ¼ cup baby or chopped spinach and ¼ cup onions
prepared with 1 tsp olive oil
1 light whole wheat English muffin with 1 tsp butter

1 Apple with 2 Tbsp cashews

Veggie Burrito Bowl
1 veggie burger with ⅓ cup brown rice, ½ cup black beans topped with ¼ cup salsa and 1 oz shredded low-fat cheddar cheese

1 oz low-fat mozzarella topped with fresh, chopped tomatoes and drizzle with balsamic vinegar with fresh basil

4 oz grilled chicken with roasted veggies made with 1 tsp olive oil,
½ cup barley mixed with ½ cup sweet potato chunks
1 piece fresh fruit or ½ cup chopped mixed fruit

Day 2
2 whole wheat frozen waffles layered with 6 ounces plain low-fat Greek yogurt, 1 cup blueberries and 6 almonds, chopped

2 whole wheat crackers spread with 2 Tbsp nut butter

Lentil Salad
2 cups spinach with ½ cup lentils, 1 hard-boiled egg, sliced, grape tomatoes, sliced, ½ cup cucumbers, sliced drizzled with olive oil and balsamic vinegar served with 1 small whole wheat pita

6 oz nonfat plain Greek yogurt with 1 banana

3 oz broiled salmon with cooked broccoli,
½ cup quinoa with ¼ avocado, sliced

Day 3
Avocado Breakfast Melt
1 light whole wheat English muffin, toasted with ¼ avocado and 1 slice Canadian bacon and 1 slice low-fat cheese

6 oz plain low-fat Greek yogurt with ½ cup raspberries and 6 almonds, chopped

Veggie-Bean Soup
1 ½ cups Bean and Vegetable Soup
½ cup cooked squash or medium potato with 1 tsp olive oil or butter

4 melba toasts
1 cup grapes or piece fresh fruit

3 1/2 oz grilled chicken breast with Romaine lettuce, carrots, cucumbers, alfalfa sprouts, ½ cup orange slices drizzled with 1 Tbsp lemon herb vinaigrette

Day 4
1 cup oatmeal made 1 cup skim milk, 1 Tbsp almonds, sliced and 1 cup strawberries, sliced

1 hard-boiled egg with carrot sticks and 1 Tbsp ranch dressing

Tuna fish Salad Sandwich
3 oz light tuna mixed with 1 tsp lemon juice and 1 Tbsp reduced-fat mayonnaise on 2 slices whole wheat bread served with 2 cups romaine, chopped, ½ cup tomato, 1/4 cup red onion and 10 green olives

6 oz plain low-fat Greek yogurt
1 piece fresh fruit

3 Bean Chili:
½ cup black beans, ½ kidney beans, ½ cup white beans, ¼ cup tomato sauce, ¼ cup diced tomatoes with green chilies
1 cup brown rice

Day 5
Mediterranean Eggs
2 poached or hard-boiled egg with asparagus spears, steamed drizzled with 1 tsp olive oil and 2 slices whole wheat bread spread with 1 tsp butter

12 oz nonfat or soy latte
1 small banana

Steak Salad:
3 oz steak, sliced on mixed greens with onions, peppers 1 Tbsp chopped nuts and 1 Tbsp light dressing
½ cup cooked brown rice, barley or quinoa

3 cups air-popped popcorn
1 piece fresh fruit

Whole Wheat Pasta and Pine Nuts
1 cup whole wheat pasta with 1 Tbsp pesto, ½ cup green peas and ¼ cup sun-dried tomatoes, 1 Tbsp toasted pine nuts and 1 Tbsp Parmesan cheese

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