Try This Healthy Meal Plan to Lose Weight

Long-term weight loss requires making healthier food selections on a regular basis. But if you are looking to lose some weight and need some menu ideas, we have consulted with some top registered dieticians on this 1,200-calorie Healthy Meal Plan.

Healthy Meal Plan

Day 1:

Breakfast

Combine 3/4 cup bran flakes, 1 banana, and 1 cup fat-free milk in a bowl.

Lunch

Build a sandwich with 1 mini whole wheat pita, 3 ounces turkey breast, 1/2 roasted pepper, 1 teaspoon mayo, mustard, and lettuce. Serve with one stick part-skim mozzarella cheese and 2 kiwis.

Dinner

Work for 4 ounces broiled flounder or sole with 2 sliced plum tomatoes spread with 2 tablespoons grated Parmesan cheese, broiled till golden. Consume with one cup of cooked couscous and one cup steamed broccoli. Enjoy with single-serve ice cream (like any of these delicious picks!) for dessert

Day 2:

Breakfast

Blend 1 cup frozen berries with 1/2 bananas and into 8 ounces of low-fat milk to make a smoothie. Grab 1 or 2 hard-boiled eggs on your way out the door.

Lunch

Heat up 1 cup vegetarian vegetable soup and serve with 1 veggie burger in a 100% whole-grain toast, bagel thin, or English muffin and 1 cup of grapes.

Dinner

Brush 4 ounces boneless chicken breast with barbecue sauce and grill. Combine 2 heaping cups of sautéed spinach with garlic, olive oil, and tomatoes and serve with 1/2 plain baked or sweet potato (as desired).

Day 3:

Breakfast

In the microwave cook 1/2 cup quick-cooking oats with low-fat or unsweetened soy milk. Add 1/2 of an apple (sliced or chopped), 1 teaspoon of honey, and a pinch of cinnamon.

Lunch

To make a chicken salad, toss 4 ounces shredded skinless roast chicken breast with 1/4 cup sliced red grapes, 1 tablespoon slivered almonds, 1 tablespoon mayonnaise, and 1 tablespoon plain, unsweetened Greek yogurt. Serve over lettuce. Eat with 1 banana.

Dinner

Serve 4 ounces of steamed shrimps with 1 parched potato topped with 3 tablespoons of salsa and 1 tablespoon of unsweetened Greek yogurt, plus 3 cups steamed spinach. Finish the meal off with 1 ounce of chocolate or a 100- to 150-calorie ice cream bar.

Day 4:

Breakfast

Top 1/2 browned English muffin with 1/2 small apple, sliced, and 1 ounce shredded low-fat cheese of any type. Microwave it 30 seconds on high. Serve with 2/3 cup plain, unsweetened Greek yogurt sprinkled with 1 tablespoon slivered almonds.

Lunch

Heat 1 cup of tomato soup. Serve with a sandwich made with 1 mini whole-wheat pita, 3 ounces thinly sliced roast beef, 1 teaspoon horseradish, mustard, tomato slices, and lettuce. Eat with 2 cups of raw veggies and 1/4 cup of hummus.

Dinner

Serve 4 ounces poached salmon with a slaw made by tossing 1 1/4 cups coleslaw mix and 2 sliced scallions with 1 tablespoon of rice vinegar and 1 1/2 teaspoons of olive oil. Add spices, herbs, and seasonings as desired. Pair with 3/4 cup of a 100% whole grain (like quinoa) and an apple on the side.

Day 5:

Breakfast

Combine 1 cup Cheerios, 1/2 cup berries, 1 tablespoon slivered almonds, and 6 ounces of plain, unsweetened Greek yogurt in a bowl.

Lunch

Make a quesadilla by spreading 1/4 cup fat-free refried beans over a 100% stone-ground corn tortilla. Sprinkle on 1 ounce shredded part-skim cheese. Top with some salsa and tortilla and microwave 45 seconds on high. Serve with cucumber spears and 1/2 cup 2% cottage cheese or Greek yogurt topped with 2 clementines.

Dinner

Serve 3 ounces roasted pork tenderloin with 1 cup baked acorn squash, mashed with a pinch of cinnamon; 2 to 3 cups of salad greens with a dash of olive oil and as much vinegar as desired; and chocolate or an ice cream bar for dessert (100 to 150 calories).

Day 6:

Breakfast

Toast 1 100% whole-grain frozen waffle, spread with 2 tablespoons nut butter, and top with 1 small sliced banana plus cinnamon and nutmeg. Serve with 8 ounces fat-free milk.

Lunch

Make a tuna pita with 1 mini whole-wheat pita, 2 ounces water-packed light tuna, 1 tablespoon mayonnaise, and mustard, cucumber, and onion slices. Serve with 10 baby carrots and 2/3 cup plain, unsweetened Greek yogurt with a small pear.

Dinner

Make jambalaya by combining 3/4 cup cooked brown rice; 1/2 cup corn; 2 ounces cooked turkey sausage, sliced; 1/3 cup salsa; and 1/4 cup no-salt-added black or navy beans. Heat through. Eat with 3 cups spinach sauteed with garlic in 1 tablespoon olive oil.

Day 7:

Breakfast

Layer 1/2 toasted English muffin with 1-ounce reduced-fat cheese, sliced; 1 tomato slice; 1 cup steamed spinach, drained; and 1 poached egg. Serve with 1 grapefruit.

Lunch

Make black bean salad by tossing 1/2 cup canned black beans, 1/2 cup orange slices, chopped red bell peppers, red onion, scallions, and any other desired veggies with 1 teaspoon of vinegar. Serve over salad greens. Serve with 1 100% stone ground corn tortilla and a piece of fruit.

Dinner

Serve 3 ounces broiled or grilled flank steak with 1 baked sweet potato with 1 teaspoon butter; 1 cup steamed zucchini; and 1 1/2 cup berries.

 

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