Diet Healthy Meal Plan for Weight Loss

Staying on a healthy meal plan is the true way to lose weight. No supplement or miracle weight loss pill is going to make you lose weight. You must burn more calories than you consume each day to lose weight. A healthy diet that’s balanced and easy to follow is the key.

Below is a sample meal plan. Our diets typically have 4 to 5 mini meal plans so that you eat often through the day. By spreading your calories through the day, you’re able to keep stable energy and blood sugar level, which keeps you from binging later in the day. Stable blood sugar level also helps burn fat more efficiently so it’s easier for you to diet and lose weight.

Our sample diet plan is designed specifically for women but men can use it by adding 300 to 400 extra calories. Just increase portion size of any meal to increase calories.

If you have trouble losing weight, let us help you. We specialize in creating healthy diet plans that will get the weight off. Take the online taste survey so we know the types of foods you like. We can select a diet plan that is most appropriate for you. To get started, click Personal Diet Plan

BREAKFAST
 
Healthy Choice Smoked Sausage  …. 70 calories

or

Fresh Medium Sausage (2 ounces— boil
or pan fried so most fat is lost )  ….. 120 calories 

Egg Beaters scrambled (2 eggs equivalent
about 1/4 cup) .... 60 calories

or

Egg white ( 2 or 3 egg whites) .... 40 - 60 calories

1 cup coffee if you are a coffee drinker  -  lightly
sweeten or sweeten with NutraSweet or Splenda .... 30 calories
 

LUNCH Plan

Tuna Sandwich with light mayonnaise .... 300 calories

Healthy Choice Soup—1 bowl .... 110 - 150 calories

Strawberries   1 cup .... 50 calories
 

AFTERNOON SNACK 

Protein or Energy Bar .... 200 - 250 calories
 

DINNER Plan

Orange Chicken Recipe (see recipe below)  … 270 calories

or

Hamburger Helper with lean beef. (1 serving = 1 cup) …… 330 calories 

Carrots (1/2 cup) steam or boil. Add teaspoon butter
and sugar if desired .... 12 calories

Sliced fruit topped with 1/3 cup Low fat Yogurt (1cup strawberries, melons, orange or favorite fruit) .... 100 calories

           Total Calories    1,172 - 1,4

Spicy Orange Chicken 

6 - 3 ounce boneless chicken breasts, skinless
1/4 cup orange juice
2 Tablespoons stone ground mustard
1 Tablespoon honey
1/4 teaspoon ground cloves
1/4 teaspoon cinnamon
Salt and pepper to taste 

1. Preheat oven to 375º F. 

2. Trim off fat from chicken and wash under warm water. 

3. In small bowl, mix together orange juice, mustard, honey, cloves, cinnamon, salt and pepper, using a wire whisk. 

4. Place chicken in nonstick baking dish. Pour orange juice mixture over chicken. 

5. Bake, uncovered, for 40 minutes until chicken is tender. Baste chicken occasionally with pan juice. Turn chicken after 20 minutes. 

6. Garnish with parsley and serve.

Serves 4 to 6; Per serving: 242 Calories, 5 Fat Grams
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If you need help with losing weight, let us help. We specialize in personal diet plans that work. Take the online survey so we know the food you like. We design a menu plan based on your survey that will get results. To get started, click Personal Diet Plan

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