Weight Loss Meal Plans!

JANUARY 5, 2014 BY JULIE

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
Breakfast
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

Snack
1 Apple with 2 Tbsp cashews

Lunch
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

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

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

Snack
2 whole wheat crackers spread with 2 Tbsp nut butter

Lunch
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

Snack
6 oz nonfat plain Greek yogurt with 1 banana

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

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

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

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

Snack
4 melba toasts
1 cup grapes or piece fresh fruit

Dinner
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
Breakfast
1 cup oatmeal made 1 cup skim milk, 1 Tbsp almonds, sliced and 1 cup strawberries, sliced

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

Lunch
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

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

Dinner
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
Breakfast
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

Snack
12 oz nonfat or soy latte
1 small banana

Lunch
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

Snack
3 cups air-popped popcorn
1 piece fresh fruit

Dinner
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