Healthy Meal Plan For Weight Loss

Lose Weight Without Dieting

How to Lose Weight Fast: 3 Simple Steps, Based on Science
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. When dining out and ordering fish, request that your fish not be salted or basted in calorie-dense ingredients like olive oil and butter. Garnish with the beans you spooned out plus, if you desire, a little chopped red bell pepper. 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. Cooking up soba the Japanese word for buckwheat noodles instead of white-flour noodles is a great way to cut calories.

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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. 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.

Get the full guide on healthy, lasting weight loss, which includes this healthy meal plan for weight loss. 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. If desired, add a little nonfat milk or soymilk and 1 packet of sugar substitute a good choice is Splenda. 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. 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. 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. 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 milligrams or less per 2-cup serving. By contrast, 2 cups of many canned soups contain a blood-pressure-busting 1, milligrams or more, a worrisome amount considering that health experts recommend consuming no more than 1, 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.

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. 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 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. 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. 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.

Blend together until smooth and creamy your favorite fresh berries, silken tofu, Splenda if needed , and a little vanilla extract. Think oatmeal is boring? Open up a big bag of baby carrots and dip them into your freshly made no-oil-added, no-salt-added hummus. Add a little water, if necessary, until the desired consistency is achieved. Butter beans are as delicious as they sound: In a medium mixing bowl, combine butter beans, scallions, lemon juice, and pepper flakes. Spoon over lettuce greens.

Take advantage of grocery store salad bars and pick up containers of pre-cut fresh fruit like melon. 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. Boil until reduced by half, about 3 minutes. Stir in 1 teaspoon fresh thyme leaves. Spoon sauce over salmon. 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 calories; a cup of white pasta, about Plus, soba noodles are full of fiber, protein, and B vitamins. Combine in large bowl: After cooking and draining sobas, toss in bowl with cucumber mixture and gently blend. 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. Eugenia Killoran has been the food and fitness journalist for the Pritikin Program since She has published more than 3, articles, lectures, and book chapters on a wide variety of healthy living and weight-loss topics.

Read Joel Hector's amazing story of losing pounds in days. I don't think I have ever felt this good. Tea or Coffee If desired, add a little nonfat milk or soymilk and a packet of sugar substitute a good choice is Splenda.

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. If you need a little sweetness to cut the tart flavor, simply add diced banana, or stir in 1 packet of Splenda 1 Apple.

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. Even more tips here: You can expect to lose 5—10 pounds of weight sometimes more in the first week, then consistent weight loss after that.

If you're new to dieting, then things will probably happen quickly. The more weight you have to lose, the faster you will lose it. For the first few days, you might feel a bit strange. Your body has been burning carbs for all these years, so it can take time for it to get used to burning fat instead. For me it takes three. Adding some extra salt to your diet can help with this. After the first few days, most people report feeling very good, with even more energy than before.

Despite many decades of anti-fat hysteria, the low-carb diet also improves your health in many other ways:. If you have a medical condition, talk to your doctor before making changes because this plan can reduce your need for medication. By reducing carbs and lowering insulin levels, you change the hormonal environment and make your body and brain "want" to lose weight.

This leads to drastically reduced appetite and hunger, eliminating the main reason that most people fail with conventional weight loss methods. This is proven to make you lose up to 2—3 times as much weight as a typical low-fat, calorie-restricted diet 38 , 39 , Another great benefit for the impatient folks is that the initial drop in water weight can lead to a big difference on the scale as early as the next morning. Here are a few examples of low-carb meals that are simple, delicious and can be prepared in under 10 minutes: This article lists 20 common reasons why you're not losing weight.

Many people stop losing before they reach a weight they are happy with. Here are 16 effective ways you can motivate yourself to lose weight. People often lack the motivation to get started or continue on a weight loss diet.

Walking is a great form of physical activity that's free, low risk and easy to do. Importantly, it can also help you lose weight and belly fat. Sometimes you may need to lose a lot of weight quickly. Here is a 7-step plan to lose 10 pounds in just a week, backed by science. The omega-3 fatty acids in fish oil have many potential health benefits, including weight loss.

This article examines whether omega-3 fish oil can…. Whole eggs are among the best foods for weight loss.

They are high in nutrients and help make you feel full, among other benefits. Cut Back on Sugars and Starches. Eat Protein, Fat and Vegetables. Lift Weights 3 Times Per Week.

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