EASY MEAL PLANS
Plan out your meals if you want to eat healthy and lose weight. Your first step to easy meal plans is to talk to your doctor about the number of calories you should be eating each day. Everybody has a different number based on gender, height, weight, activity levels and medical conditions. There are many pre-made meal plans available online and a lot of them are based around 1200 calories a day, which is very low for an active man or woman. Never go below 1200, unless your doctor tells you to. Then take a look at the number of calories there are in the foods you like to eat. Budget out the number of calories you want to eat for each meal or snack. It can look like this:
- Breakfast: 300 calories – oatmeal, milk and blueberries
- Snack: 100 calories – cottage cheese
- Lunch: 300 calories – chicken wrap with green peppers
- Snack: 100 calories – pitted dates
- Supper: 400 calories – salmon, asparagus and butter
- Snack: 100 calories – fruit salad
- Liquids: 100 calories – milk
That comes to 1400 calories total and covers all the food groups. With so many opportunities to eat, it is not likely you would get hungry between snacks and meals.
Don’t consider your meal plan to be a diet because the word diet has such a negative connotation. Your meal plan is simply a healthy way of eating. There are so many foods and different combinations of foods that will make you feel full. With the proper plan you will never feel deprived.
Sit down once a week with a piece of paper, a calendar or to get things easier, you could use a simple meal plan app, and write out all the meals you will eat. Some people like to go: breakfast, snack, lunch, snack, supper, snack. Obviously, the more meals you add in, the lower the number of calories you can consume with each meal. If you like to have large meals then you will want to reduce the number of snacks.
Write down what you will eat for each meal and factor in proteins, fats and carbohydrates. Those are the macronutrients that make up every food. You are going to want a certain amount of each for your meal plan.
When planning for weight loss, it is common knowledge that you are going to want to minimize your carbohydrates, such as bread, pasta, noodles, rice, potatoes and especially all sugars. Switch to whole-grain bread and pasta. Budget in your meal plan between 20 to 50 grams of carbohydrates a day to turbo-charge weight loss.
When you drastically reduce your carbohydrates, you will feel fuller for longer. Examine every meal and snack on your calendar or app to see where you can remove carbohydrates and replace them with protein and healthy fats.
Concentrate on how to get enough protein. Protein revs up your metabolism and is a surprisingly important part of weight loss. It will cut down on your need for snacking between meals. Studies show that, getting enough protein will cause you to eat 400 less calories a day, on average. Protein is best made at home, remember that as you make your meal plan. It does not mean fast food burgers or chicken in a box or any other deep-fried foods. Schedule in lean meat, chicken, fish, soy, nuts, cottage cheese, and beans.
Healthy fats to cook with are olive oil, coconut oil and avocado oil. The best oil to cook with is coconut oil because it has a fat we need, which is medium-chain triglycerides (MCTs). Make note of that in your meal plan. Another great source of fat and protein, that is low in carbohydrates, is cheese. Cottage cheese has healthy fats and protein, is very low carb and packs up nicely to take for lunch. Other healthy fats are in fish, sunflower seeds, walnuts, almonds, peanut butter and avocadoes. When eating nuts for snacks you are getting the healthy fats you need but they are packed with calories and so tasty that they are hard to stop eating. Budget nuts into your calendar for on your salad, not as a snack. Just one handful of almonds contains 300 calories and it is really hard to stop after one handful.
Eggs were thought of as bad for your health but studies now show that they do not raise your cholesterol or cause heart attacks. They are an excellent source of protein and healthy fats. Eat eggs for breakfast, or fit them into any meal, and they will keep you fuller for longer and are low calorie.
Soup with a high water content, like vegetable soup, are a very low density food. Feel free to schedule it in as a meal or snack at any time. Invest some money in watertight containers for your sack lunch. You will be able to bring almost anything with you to work.
Sitting down to make a meal plan can be an effective tool for losing weight. If you work in the right foods, you won’t feel deprived at all. Find out the number of calories you should be eating per day and research how many calories are in the foods you want to eat. Plan out and keep track of what you are eating on a calendar or an app. Look up the macronutrients in your food and try to cut down on carbohydrates. When you do have pasta and bread, make it whole-grain. Fill yourself up on fruits, vegetables, proteins and healthy fats. You will feel fuller for longer and you will just naturally eat less. Your meal plan is your ticket to losing weight naturally without feeling like you are on a diet.