Weight Loss Food Plan - 5 DAY SAMPLE MEAL PLAN FOR WEIGHT LOSS


THIS 5-DAY SAMPLE MEAL PLAN FOR WEIGHT LOSS IS ALL ABOUT EATING MORE, NOT LESS.

You learn about lots of healthy, filling meals and snacks that can help you not only weigh less but also feel your very best.

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Weight Loss Food Plan - DAY 1

Breakfast 

  • Oatmeal with Fresh or Frozen (No Sugar Added) Fruit


By switching from a bowl of cold, dried cereal to one of hot whole-grain cereal and fruit, you’d take in approximately 100 fewer calories each day. That one simple change to your daily diet could help you drop about 10 pounds in one year. Plus, hot cereal has more “staying power.” It tends to fill you up better – and longer – than dried cereal..

  • Tea or Coffee


If desired, add a little nonfat milk or soymilk and a packet of sugar substitute (a good choice is Splenda).

Mid-Morning Snack (enjoy only if hungry)

  • Veggie-Salsa Tortilla


1 steamed 6-inch corn tortilla with fresh or grilled vegetables (such as onions, green bell peppers, and tomatoes) and no-added-salt salsa.

Warm the tortilla between slightly moistened paper towels in the microwave for about 1 minute, then top with veggies and salsa; fold
1 Navel Orange or 2 Tangerines

Lunch

  • 2 Cups Mixed Greens with 1 Cup of Other Veggies, Chopped, Dressed with Aged Balsamic Vinegar

For your salads, break out of the lettuce-and-tomato box. All kinds of veggies – and fruit – can go into your salad. Try diced sweet potatoes, yellow squash, red bell peppers, cucumbers, red cabbage, red onions, and more.

And always keep in mind that no oil, even so-called “good” ones, should be considered a weight-loss food. Coating your salad with oil can tally up as many calories as a scoop of premium ice cream.

  • Hearty Italian-Style White Bean Soup


Make your own. It’s easy! From one 14-ounce can of no-salt-added cannelini beans, spoon out 2 tablespoons of beans. Puree the rest. In a medium nonstick pot, sauté 5 cloves of chopped garlic until translucent. Add 2 cups low-sodium chicken broth and 1 head of escarole, chopped, or a package of frozen chopped spinach. Simmer for about 15 minutes. Add pureed beans, red pepper flakes and black pepper, to taste, and cook 1 minute longer. Garnish with the beans you spooned out plus, if you desire, a little chopped red bell pepper. Refrigerate or freeze what you don’t eat for easy soup prep for a future lunch or dinner.

Mid-Afternoon Snack (enjoy only if hungry)

  • 6 Ounces of Nonfat Plain or No-Sugar-Added Yogurt with Your Choice of Berries Swirled Throughout

Especially popular among our guests at the Pritikin Longevity Center are Greek-style yogurts such as Oikos and Fage. So rich and creamy tasting! If you need a little sweetness to cut the tart flavor, simply add diced banana, or stir in 1 packet of Splenda
  • 1 Apple


Dinner

  • Salad

A gigantic Farmer’s Market-style salad with a variety of fresh seasonal produce and fresh herbs, such as fresh baby arugula and radicchio, and red wine vinegar sassed up with a little horseradish. Enjoy visiting your local Farmer’s Market every week and asking the vendors, “What’s new and tasty this week? What would make great ingredients for my salad?



  • Mustard Coated Salmon (3½ to 4 ounces)


When dining out and ordering fish, request that your fish not be salted or basted in calorie-dense ingredients like olive oil and butter. Healthier cooking options include steaming, broiling, or grilling.

  • Baked Potato with 2 Tablespoons Fat-Free Sour Cream and a Sprinkling of Chives or Scallions

Contrary to popular belief, potatoes are a great food for helping you lose weight. It’s what we puton top of our potatoes – butter, cheese, and bacon bits – that turn them into waistline-busting foods.

Dessert (only if hungry)

  • Mixed Berries


Weight Loss Food Plan - DAY 2

Breakfast


  • Egg White Omelet

Egg white omelet stuffed with 1 cup of assorted grilled vegetables, such as onions, bell peppers, mushrooms, and broccoli, and a dollop of nonfat ricotta cheese.
  • Hash Browns

In a nonstick skillet misted with a little cooking oil spray, stir fry until brown diced baked potatoes with sliced onions, sliced green bell pepper, freshly ground black pepper, and paprika.


  • Bowl of Blueberries, Fresh or Frozen (No Sugar Added)

Tea or Hot Cocoa, if desired
Yes! Cocoa can be part of a healthy meal plan for weight loss! For cocoa: Mix nonfat milk or soymilk, 1 tablespoon cocoa powder, and 1 packet of sugar substitute, such as Splenda (if desired).

Mid-Morning Snack (enjoy only if hungry)

  • Big Handful of Grapes

Like vegetables, fruits are fabulous weight-loss foods because they’re “big” foods, that is, foods that are bulked up by lots of fiber and water. With “big” foods, you’ll be eating a lot of food (which will satisfy your hunger) but not a lot of calories.
Here’s a great example: For the same number of calories that are in a handful of peanuts (about two ounces), you can eat 2½ pounds of strawberries (about five of those green boxes that strawberries come in.) Eating “big” foods like strawberries, salads, and other fruits and vegetables can prevent hunger from taking over and taking you places you don’t want to go

Lunch

  • Salad

Big salad of baby greens with Pritikin-Style Thousand Island Dressing, which has less than one-quarter the calories and sodium of regular Thousand Island Dressing. What a gift for your heartand waistline! To make dressing, combine thoroughly the following: ¾ cup plain fat-free Greek yogurt, ½ cup fat-free sour cream, ¾ cup unsweetened, low-sodium ketchup (good brand is Westbrae), ½ teaspoon oregano, and ½ teaspoon granulated garlic.

  • Turkey Sandwich

Sandwich of fresh roasted turkey breast (3½ to 4 ounces) with 2 slices of low-sodium, whole-grain bread with assorted veggies, like baby greens and sliced tomatoes. Smear the bread with 1 tablespoon of low-sodium stone-ground mustard.
Did you know that bread and rolls are the No. 1 source of salt in the American diet, accounting for more than twice as much sodium as salty junk food like potato chips? That’s why it’s so important to look for low-sodium varieties of bread (a good brand is Food for Life).

Mid-Afternoon Snack (enjoy only if hungry)

  • Pear
  • Popcorn – air-popped or fat-free microwave

Did you know that it takes 2 quarts of air-popped popcorn to equal the calories in just 20 potato chips? Be sure to eat a piece of fruit with the popcorn to help improve its satiety value!

Dinner

  • Veggie Burger on a Whole-Wheat Bun with Roasted Red Bell Peppers

Keep stocked in your refrigerator or freezer a box of veggie burgers (look for low-sodium varieties). Veggie burgers are a much better choice for your waistline and heart than ground meat. Veggie patties have only about half the calories of regular red meat patties, and zero heart-hurting saturated fat. Plus, they’re so easy to cook – just one or two minutes in the microwave. While toasting your whole-wheat bun, take from your pantry a jar of roasted red bell peppers and top your veggie patty with a couple of luscious slices. Smear your bun with a little low-sodium Dijon mustard.
  • Steamed Fresh Vegetables

1 or more cups (it’s hard to go overboard on fresh veggies!) of steamed fresh vegetables, such as asparagus, broccoli, and/or cauliflower, with lemon juice and sautéed garlic.

Dessert (only if hungry)
  • Fresh Berries

1 cup fresh strawberries, plain or drizzled with 1 tablespoon balsamic vinegar or Marsala wine

Weight Loss Food Plan - DAY 3

Breakfast

  • Hot Whole-Grain Cereal with Blueberries

Hot whole-grain cereal, such as oatmeal, cracked wheat, barley or polenta, made with 1 cup nonfat milk or soymilk and 1 cup fresh or frozen blueberries.
There are many great choices of whole-grain hot cereals; just make sure you buy one with no added sugar or salt.
  • Tea or Coffee

If desired, add a little nonfat milk or soymilk and 1 packet of sugar substitute (a good choice is Splenda).

Mid-Morning Snack (enjoy only if hungry)

  • 1 Cup Diced Watermelon or Other Seasonal Fresh Fruit
  • 1 Snack Bag of Baby Carrots


Lunch
  • Vegetarian Chili

Look for fat-free low-sodium varieties, or make your own.
  • 1 Ear of Corn

Did you know that four ears of corn has the same number of calories as one medium serving of French fries? (The corn tastes better, too.)

Mid-Afternoon Snack (enjoy only if hungry)
  • Cottage Cheese and Fruit

½ cup 1% no-salt-added cottage cheese with ½ cup to 1 cup fresh diced fruit, or use pop-top canned fruits packed in juice or water, no sugar added.

Dinner

  • Spinach Salad

A big salad of baby spinach and other fresh veggies, such as sliced carrots and tomatoes, topped with your favorite canned no-salt-added beans. Toss salad with about ½ teaspoon of wasabi (to taste) and 3 to 4 tablespoons of rice vinegar.
Look for no-salt-added varieties of canned beans since rinsing the beans through a colander removes only 30% of the added sodium.
  • Chicken with Cherry Tomatoes
  • Brown Rice

Give your brown rice a nice savory spin by adding freshly minced garlic. At the last minute, add in fresh herbs like thyme and Italian parsley and just about any vegetable you have on hand, like chopped cucumbers, celery, onions, and tomatoes.

Dessert (only if hungry)

  • Frozen Yogurt

¾ cup frozen strawberry nonfat sugar-free yogurt topped with sliced fresh or frozen unsweetened strawberries

Weight Loss Food Plan - DAY 4
Breakfast
  • 1 Cup Fresh Fruit
  • 1 Cup Nonfat Plain or Nonfat, No-Sugar-Added Yogurt
  • ½ Whole-Grain Bagel, Toasted. Top with Fat-Free Cream Cheese or Nonfat Ricotta Cheese and Fresh Sliced Strawberries
  • Tea or Coffee

If desired, add a little nonfat milk or soymilk and 1 packet of sugar substitute (a good choice is Splenda).

Mid-Morning Snack (only if hungry)

  • 1 to 2 Cups of Veggie-Rich, Bean-Rich Low-Sodium Soup, such as…

Red Bean and Leftover Veggie Soup

While there are probably plenty of pre-made bean and veggie soup options that just need a few minutes to heat through on the stovetop, making your own soup is really easy—and a great idea for your health. Homemade soups are much lower in sodium – about 100 milligrams or less per 2-cup serving. By contrast, 2 cups of many canned soups contain a blood-pressure-busting 1,200 milligrams or more, a worrisome amount considering that health experts recommend consuming no more than 1,500 milligrams of sodium for the entire day. This is also a great way to use up all those leftover vegetables in your crisper—pretty much anything works in this soup.

Directions:
Put into a soup pot 1 can of no-salt-added red beans (drained), 4 cups low-sodium vegetable juice like Knudsen’s Very Veggie Low-Sodium Juice, 2 to 3 teaspoons oregano or Italian-style seasoning, and 2 cups of any veggies you already have sitting in the refrigerator bin, such as carrots, celery, and onions. Rough-chop the vegetables into bite-size pieces and bring to a boil, simmering until vegetables are crisp-tender, about 10 to 15 minutes. If desired, top with a tablespoon of fat-free sour cream.

Lunch

  • Tuna Sandwich

Put together a sandwich of tuna (canned – preferably low-sodium, light, and packed in water) with 1 tablespoon nonfat mayo or nonfat plain yogurt, chopped celery, and onions, topped with baby spinach or peppery arugula, on 100% whole-wheat bread (low-sodium)
  • Carrot and Pineapple Salad

Mid-Afternoon Snack (only if hungry)

  • Sweet Potato

Enjoy the rich flavor of sweet potatoes? While home on Sundays, cook up a batch. Wrap each one in foil and bake for about an hour at 425 degrees F, or until their luscious, sweet juices start to ooze out into the foil. At work the following week, just pop one in the microwave for a quick warm-up. They’re loaded with taste, so they don’t need any extra toppings. If you want a little zest, swirl in a teaspoon or two of no-salt-added Dijon mustard or a quarter cup of plain nonfat Greek yogurt.

Dinner

  • Salad with Honey Mustard Dressing

A big salad with a variety of lettuces, plus tomatoes, cucumber, and any other veggies you have in the fridge, including varieties you’ve never thought of adding to salads but actually taste delicious, like sliced fennel.
  • Honey Mustard Salad Dressing
  • Curried Quinoa and Tofu

Ah, quinoa. This healthy, rich-tasting whole grain/seed has so many nutritional riches that it puts refined grains like white rice to shame. Tofu is the perfect sidekick because it’s both waistline-friendly (per bite, tofu tends to have about one-third the calories of meat and poultry) and heart-friendly (tofu has no artery-damaging saturated fat or cholesterol).

Directions: 
Rinse 1 cup of quinoa in cold water. In a medium saucepan, combine quinoa with 1 tablespoon curry powder and 1 teaspoon turmeric. Add 2 cups low-sodium chicken broth and bring to a boil. Cover and simmer until the water is absorbed—about 15 minutes. Stir in 1 cup shredded carrots and 1 cup cubed firm tofu. Makes about 4 one-cup servings. Refrigerate remaining servings for an easy, healthy snack or meal later in the week.

Dessert (only if hungry)

  • Berry Mousse

Blend together until smooth and creamy your favorite fresh berries, silken tofu, Splenda (if needed), and a little vanilla extract.

Weight Loss Food Plan - DAY 5

Breakfast

  • Oatmeal Supreme

Think oatmeal is boring? You haven’t tried Chef Anthony’s sweet/ tangy Oatmeal Supreme, always a favorite among guests at Pritikin. It’s a great meal for losing weight, and starting your day.
  • Tea or Coffee

If desired, add a little nonfat milk or soymilk and 1 packet of sugar substitute (a good choice is Splenda).

Mid-Morning Snack (only if hungry)

  • Carrots and Hummus

Open up a big bag of baby carrots and dip them into your freshly made no-oil-added, no-salt-added hummus. Simply whip up in your food processor a can of no-salt-added chickpeas/garbanzo beans, fresh tomatoes, lemon juice, garlic, a jalapeno pepper (if you like your hummus hot and spicy), and fresh herbs like cilantro and dill. Add a little water, if necessary, until the desired consistency is achieved.

Lunch

  • Tomato Cream Soup

Butter Beans With Lemon and Scallions
Butter beans are as delicious as they sound: big, meaty and filling, with a mild flavor that works well with bright, assertive flavors like lemon and scallions.

1 can no-salt-added butter beans
½ cup chopped scallions (also known as green onions)
Juice from half a lemon
Red chili pepper flakes, to taste
2 to 3 cups chopped fresh Romaine lettuce and/or baby arugula
In a medium mixing bowl, combine butter beans, scallions, lemon juice, and pepper flakes. Spoon over lettuce greens.

Mid-Afternoon Snack (enjoy only if hungry)

  • 1 to 2 Cups of Fresh Fruit

Take advantage of grocery store salad bars and pick up containers of pre-cut fresh fruit like melon.

Dinner

  • Easy Tangy Salmon

Sear, skin side up, a 4-ounce cut of salmon in a hot nonstick skillet and cook until well browned on the bottom, 3 to 5 minutes. Turn and cook till slightly translucent in center, 1 to 3 minutes. Transfer salmon to serving dish. To skillet add ¼ teaspoon grated orange peel, 3 ounces orange juice, and ½ cup white wine. Boil until reduced by half, about 3 minutes. Stir in 1 teaspoon fresh thyme leaves. Spoon sauce over salmon.

  • Soba Noodles With Spicy Cucumbers

Cooking up soba (the Japanese word for buckwheat) noodles instead of white-flour noodles is a great way to cut calories. A cup of soba has just 113 calories; a cup of white pasta, about 200. Plus, soba noodles are full of fiber, protein, and B vitamins.
Combine in large bowl:
2 large cucumbers, peeled, seeds removed, and sliced
½ tablespoon paprika
Pinch cayenne pepper
Pinch black peppercorns, freshly ground
½ cup fresh lemon juice
Let cucumber mixture sit for a few minutes while you cook 8 ounces of soba noodles according to package directions. After cooking and draining sobas, toss in bowl with cucumber mixture and gently blend.

  • 1 to 2 Cups Sautéed Spinach

Pour a 6-ounce bag of pre-washed baby spinach in a hot wok sizzling with a small amount of water or white wine, 1 tablespoon of lemon juice, and minced garlic. Stir spinach till wilted.

Dessert (only if hungry)

  • Fruit Smoothie

Smoothie made in blender with 1 cup nonfat plain yogurt, ¾ cup crushed ice, ½ banana, and fresh or frozen berries.



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Quick Weight Loss Tips.
1200 Calorie Meal Plans.



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Diabetic Meal Plans - Gestational Diabetes Meal Plan


Having a gestational diabetes meal plan helps pregnant women maintain their blood sugar levels and keep the fetus healthy. Read the article to know more about the meal plan for gestational diabetes.

 

Diabetic Meal Plans

Diabetic Meal Plans

Diabetic Meal Plans




Sometimes, pregnant women suffer from gestational diabetes, which is characterized by high blood sugar. It is a special type of diabetes that occurs during pregnancy due to increased glucose levels. Blood sugar levels are controlled by insulin, but some pregnant women cannot produce insulin due to various hormonal changes, which results in this type of diabetes. Women with a history of diabetes are more prone to acquire this disorder. Apart from this, overweight women and women who have used birth control pills, tend to get this type of diabetes. It generally occurs in the second half of pregnancy. Most of the doctors suggest a healthy meal plan for pregnant women to maintain blood sugar levels.

Vital Information


A proper diet plan is supposed be the best and safe treatment for pregnant women diagnosed with this disorder. Medication and drugs are generally avoided, as it can have side effects on the baby as well as the mother. The goal of this meal planning is to lower and maintain the glucose level in the pregnant women's body. This can be achieved with a healthy high-protein diet and a regular exercise program. It is quite tricky to design the meal plan, as it must control the blood sugar, as well as provide the mother with all the essential minerals and nutrients. The meal plan must maintain the balance between carbohydrates, proteins, calcium, and fats that are necessary for the well-being of the mother and the baby.

It is advisable for the pregnant women to consult the gynecologist, who will design the perfect diet plan. Regularly checking the glucose levels during this program, helps pregnant women cross check if the diabetes meal plan is working or not. According to the results, the doctors can change the diet, swhich is more beneficial for the mother and the baby. Generally, the plan includes following foods:


- High protein foods
- Low carbohydrate foods
- Non starchy vegetables
- High fiber foods
- Low fat foods
- Non concentrated sugar foods
- Sample Meal Plan

The plan generally includes three small meals with two small snacks.

Breakfast


  • One toast and 2 egg whites
  • Half cup of tea or coffee without sugar or very less sugar
  • 15 grams of fresh apple/ grapefruit/ peach/ blueberries/ kiwi/ orange/ sweet melon
  • One cup of cow's milk
  • Morning Snacks
  • Single low fat cheese cube or slice or cottage cheese
  • Sugar free yogurt
  • 15 grams of any of the listed fresh fruits
Lunch
  • One boiled potato
  • Whole wheat bread or multi grain bread
  • Tuna fish or chicken or green peas or any other green vegetable
  • Plain boiled rice
  • Green salad of non starchy vegetables


Afternoon Snacks
  • Celery stick or one toast with low fat peanut butter
  • 3 almonds or small servings of other dry fruits


Dinner
  • Mix-vegetable soup or tomato soup
  • Sprouted beans or chicken or tuna
  • Whole wheat bread or boiled rice
  • Carrot or cucumber salad with 15 grams of any of the fresh fruits


The above meal plan is for a reference purpose only. For the right serving sizes, you need to consult your doctor who will guide about the serving size as per your glucose level and medical history. He can also guide you about how to cook a certain dish to retain the nutrients, and will also help you schedule the meal timings.

With this information, you know how easy it is to control gestational diabetes during pregnancy. Follow the proper meal plan with adequate exercises, and you will certainly be able to regulate blood glucose level and deliver a healthy baby. As they say, being pregnant is the most wonderful experience, so, enjoy it thoroughly.

Disclaimer: This article is for informative purposes only, and should not be used as a replacement for expert medical advice.

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  • Diabetic meal plans
  • 17 day diet meal plan
  • Weight loss food plan




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Best Meals For Weight Loss - Top Super foods for Weight Loss


The best foods to lose weight, are those eatables that are packed with nutrients, and take on the roles as effective fat burners. Find out what you can merge with your diet plan, to have you looking fit and lean in no time...

The first step in losing weight, is to have a coordinated plan of action on how to start out on your diet plan. Crash diets may work for you, but once the body starts to eat normally again, it stores all that it receives in order to replace what it lost during those starvation days. There are a variety of the best foods for weight loss out there, that aid those who want to shed the extra pounds.

Best-Meals-For-Weight-Loss
Best Meals For Weight Loss - Top Super foods for Weight Loss

Best Meals For Weight Loss

Compiled below, are some of the best foods to cut calories, because they only cater to healthy fat build-up, eventually melting down the bad fats stored. Include these items when you have your meals, and notice a considerable change in your outward appearance. You need to also cut down on your portion intake, because the more you eat, the higher the chances for your stomach to bloat/protrude. It's all about knowing how to maintain a healthy balanced diet, along with small-sized meal portions. Look into these diet meal plans forweight loss before you begin your diet routine.
  • Grapefruit
  • Green tea
  • Oats (sparingly)
  • Eggs
  • Poached/grilled/baked chicken
  • Fruits (sparingly)
  • Vegetables (lots of leafy greens and cruciferous veggies)
  • Grilled/baked fresh fish (white pomfret, mackerel, tuna and salmon)
  • Flaxseed oil
  • Peanuts (fistful)
If you want to incorporate some sweetness into your diet, you can eat a small bar of dark chocolate every other day, or prepare healthy weight loss shakes, that you can carry with you when on the run or at home.


List of Foods to Lose Weight - Best Meals For Weight Loss

It's good to be aware of the right foods to eat to aid weight loss, simply because the process is jump-started right from day one of your low-fat diet plan. One's metabolism is the highest during the day, so make use of it and pile on the good stuff during the morning and afternoon time. Slow down on the eating when sunset approaches, as the metabolic rate decreases during nightfall.

  1. Greek yogurt
  2. Nuts and seeds (sparingly; opt for unsalted)
  3. Dried fruits (sparingly)
  4. Lean meat (like chicken and turkey; skinless)
  5. Kale (great fat burner; add to salads)
  6. Hummus
  7. Canola oil
  8. Sesame oil
  9. Olive oil
  10. Tofu
  11. Spices that increase metabolism (garlic, cloves, nutmeg, chili peppers/powder, cinnamon, mace, jalapeño peppers, hot mustard, and paprika)
  12. Protein powder
  13. Omega-3 essential fatty acids (salmon, flaxseed; powdered)
  14. Mushrooms
It's a better option to bake/poach food items, since charred food (grilling) isn't healthy for one's system. If you do crave for grilled meat, try not to indulge in coal-based grilling techniques, but rather electricity. Exercise or opt for the stairs instead of the elevator. Brisk walking even 30 minutes a day, can help you torch fat in the long run. Even yoga is an excellent way to keep your body in shape, while losing weight in a more relaxed, stress-free manner. I hope that these foods will aid you and others to lose weight; once you witness drastic changes in your physical appearance, it'll only spur you to lead a healthier lifestyle.



Tag:

  • 1200 Calorie Meal Plans
  • Best Meals For Weight Loss
  • Diet Food Plans



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