I found this on VeryWell.com. Eating healthy is the key to losing body fat and preparing healthy meals can be easier than you think. Losing body fat is the key to permanent weight loss and the key to good health.
Dieting isn’t easy, but following a low-calorie diet isn’t so bad if you choose nutrient-dense foods. High-fiber fruits and vegetables, whole grains and low-fat protein sources should make up most of your daily menu. These are all low-calorie foods, it’s a no-brainer. Stay away from drinks with calories, and eat fresh foods. Get produce fresh get your meat and seafood fresh.
You’ll also have an easier time if you plan your meals and snacks for a few days or a week and stock your kitchen with the foods you need. And pack your lunch if you work or go to school.
That way you’ll avoid the temptation of restaurant foods.
A few kitchen tools will come in handy as well. Use measuring cups, measuring spoons, and a kitchen scale until you get used to estimating your serving sizes.
The first example is free of any artificial sweeteners but you can add them if you’d like. The second meal plan incorporates zero-calorie beverages, but you can eliminate them if you prefer.
1,701 Calorie Meal Plan With No Non-Nutritive Sweeteners
- Two eggs scrambled
- One slice 100-percent whole grain toast
- One tablespoon 100-percent fruit spread or real organic honey
- One cup 100-percent apple juice as a beverage
- Wrap with one whole grain tortilla; one-half cup chopped chicken; three tomato slices; one tablespoon light mayonnaise; lots of lettuce; and one ounce shredded light cheese
- One cup non-fat milk as a beverage
- One three-ounce sirloin steak
- One cup cooked green beans
- One medium baked sweet potato
- One small glass red wine as a beverage
- Several glasses of water
- Three-fourths cup plain Greek yogurt with one tablespoon honey
- One-half cup raw carrots
- 14 walnut halves
- One cup 100-percent grapefruit juice
- Total Calories – 1,701
- Total Fat – 29.6 percent (58 grams)
- Total Protein – 24.3 percent (106 grams)
- Total Carbohydrates – 41.8 percent (183 grams)
- Sodium – 1,326 mg
- Sugar – 118 grams
- Cholesterol – 551 milligrams
- Saturated Fat – 13 grams
- Fiber – 26 grams
1,496 Calorie Menu With Non-Nutritive Sweeteners
- One slice 100-percent whole grain toast with one tablespoon peanut butter
- One cup non-fat milk
- One-half grapefruit
- One packet sucralose or stevia sweetener
- A salad made with two cups mixed greens; one-half can artichoke hearts; six cucumber slices, three ounces cooked shrimp; one-half cup cherry tomatoes; and two tablespoons balsamic vinegar as a dressing.
- One small 100-percent whole grain dinner roll
- Diet soda as a beverage
- One burrito made with one-half cup cooked, chopped chicken, one-ounce low-fat shredded cheddar cheese, three tablespoons salsa, one tablespoon fat-free sour cream and lettuce
- One-half cup brown rice
- One-half cup black beans,
- One small glass white wine
- Two cups air-popped popcorn (no butter)
- One-half cup baby-cut carrots
- One serving low-fat, sugar-free fruit-flavored yogurt
- One orange
- One apple with ten almonds
- Several glasses of water with slices of lemon or lime
- Total Calories – 1,705
- Total Fat – 19.6 percent (37 grams)
- Total Protein – 22.7 percent (97 grams)
- Total Carbohydrates – 53.3 percent (227 grams)
- Sodium – 1,717 milligrams
- Sugar – 78 grams
- Cholesterol – 260 milligrams
- Saturated Fat – 9 grams
- Fiber – 39 grams
I created these menus with Calorie Count, where you can track your calories, find friendship and support and even analyze your own recipes. I also have menus for 1,200 calorie per day and 1,500 calorie per day diets.
Please note: it’s always a good idea to speak with your health care provider before making any major changes to your current diet, especially if you have any health conditions or concerns or if you’re taking any medications.