Free Weight Loss Plan, Diet Recipes
Online
When selecting a weight loss plan, make sure you are consuming a balanced
and complete diet. Your assignment is to set realistic and attainable weight
loss and diet goals. Start by following the simple guidelines below.
Nutritional and Weight Loss Plan Guidelines
- Commit to consuming 4 - 6 small meals and snacks everyday.
- To succeed, you must plan ahead by packing your foods the night before.
Thus, you should always have fresh and low-fat foods around.
- Keep it simple. Don't get too caught up on the specifics or your diet.
Start by simply just counting calories.
- Eat your foods slower.
- Make healthier food selections like fruits, vegetables, whole grain cereals,
and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless
poultry.
- Avoid foods that are high in fat and calories.
- Avoid foods that are high in sugars such as pastries, candy bars, pies
and candy.
- Use a variety of fruits and vegetables in your nutrition plan. Start by
trying to eat 5 total vegetable and fruit servings every single day.
Here is a sample weight loss plan (1400 calories).
Breakfast
|
|
Amount |
Item |
Protein |
Carbs |
Fats |
Calories |
|
1 cup |
Milk - 1% |
4.00 |
5.50 |
1.00 |
50.00 |
|
1 pack |
Oatmeal - instant pkt.,maple |
4.50 |
31.60 |
2.10 |
152.00 |
|
Total: |
8.50 |
37.10 |
3.10 |
202.00 |
| AM Snack |
|
1 each |
MetRx Bar |
26.00 |
52.00 |
2.5 |
320.00 |
|
Total: |
26.00 |
52.00 |
2.5 |
320.00 |
| Lunch |
|
1 each |
Chicken sandwich - Wendy's grilled |
24.00 |
37.00 |
13.00 |
340.00 |
|
12 ounces |
Coca cola- diet w/ caffeine |
0.00 |
0.40 |
0.00 |
0.00 |
|
Total: |
24.00 |
37.40 |
13.00 |
340.00 |
| PM Snack |
|
2 each |
Bread whole wheat -slice |
6.00 |
24.00 |
2.00 |
140.00 |
|
2 tsp |
Mayo type reg, w/salt |
0.32 |
8.42 |
11.77 |
137.37 |
|
2.5 ounces |
Tuna Solid White-Water small can |
18.75 |
0.00 |
0.90 |
89.28 |
|
Total: |
25.07 |
32.42 |
14.67 |
366.64 |
| Dinner |
|
4 ounces |
Halibut - broiled |
22.50 |
0.00 |
3.00 |
119.25 |
|
0.5 cup |
rice-white cooked steamed |
3.00 |
31.00 |
0.00 |
82.00 |
|
0.5 cup |
Vegetables - mixed, frozen, boiled |
2.60 |
11.90 |
0.10 |
54.00 |
|
Total: |
28.10 |
42.90 |
3.10 |
255.25 |
| |
|
Grand Total: |
111.67 |
201.82 |
36.37 |
1483.89 |
Grocery
List
| Food |
Quantity |
| Bread whole wheat - slice |
14 each |
| Chicken sandwich |
7 each |
| Coca Cola - diet |
84 ounces |
| Halibut - broiled |
21 ounces |
| Mayo type, reg., w/salt |
1 cup |
| MetRX Bar |
7 each |
| Milk - 1% |
7 cups |
| Oat meal - instant pkt., maple |
7 packs |
| Rice - white cook steamed |
3.5 cups |
| Tuna solid white - water can small |
17.5 ounces |
| Vegetables - mixed, frozen, boiled |
3.5 cups |
1300
Calorie Weight Loss Plan
1400
Calorie
Weight Loss Plan
1500
Calorie Weight
Loss Plan
1600
Calorie Weight
Loss Plan
2200
Calorie Weight
Loss Plan
2800
Calorie Weight
Loss Plan
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