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Daily Meal Plans for Weight Loss

by Genevieve Rice

Overview

The formula for losing weight is simple: burn more calories than you take in. But it can be difficult to find an eating plan that both helps you lose weight and gives you enough energy. A diet that is high in protein and low in calories and fat will keep you satiated while you're dropping pounds. Staying under 1,500 calories a day is doable--and even easy--with healthy but tasty breakfasts, lunches, dinners, snacks and even desserts.
Monday

Jump-start your work week with an energizing breakfast of scrambled eggs, 1/2 cup of fresh raspberries and two slices of whole wheat toast with light butter. For lunch, stuff a green pepper with tuna salad. Made the salad with a packet of water-packed albacore tuna, one tablespoon of olive oil mayonnaise and corn kernels for a light, Southwestern take on the tuna sandwich. Snack on a handful of unsalted mixed nuts for an afternoon pick-me-up. Top off the day with a meal of grilled salmon and roasted asparagus, with low-fat lemon sorbet for dessert.

Tuesday

Start the day with a low-fat, whole-wheat waffle topped with a tablespoon of your favorite peanut butter and four ounces of non-fat, plain yogurt mixed with kiwi. Treat yourself to a lunch of a Greek salad made with feta cheese, garbanzo beans, tomatoes and low-fat vinaigrette, and a whole-wheat pita. Give yourself a boost with apple slices, and feast on a black-bean and zucchini quesadilla for dinner. If you're in the mood for dessert, split a banana and top it with low-fat ricotta cheese, cocoa powder and a cherry for a healthy take on the banana split.
Wednesday

Get over the workweek hump with an invigorating breakfast consisting of a spinach and turkey-bacon two-egg-white omelet, and two pieces of whole-wheat toast with low-fat butter. Try a veggie burger dressed with barbecue sauce, avocado slices, low-fat pepper jack cheese and a whole-wheat bun for lunch. Munch on celery stalks filled with herbed goat cheese for some extra afternoon energy. Dine on a refreshing serving of lemon-basil penne pasta topped with grilled yellow squash and Parmesan cheese for supper. Finish your Wednesday with your favorite flavor of sugar-free gelatin with a non-dairy whipped cream substitute such as Cool Whip.
Thursday

For Thursday's breakfast, have a whole-grain bagel spread with low-fat cream cheese and basil pesto and topped with tomato slices. Make lunchtime exciting with an Italian-inspired tuna wrap filled with tuna, tomatoes, baby spinach and Mediterranean vinaigrette. Combat the afternoon doldrums with carrots and hummus dip. Enjoy a hearty dinner of vegetarian black bean chili topped with shredded cheddar cheese and green pepper slices, served with mixed greens drizzled with a chili-lime vinaigrette. Nosh on a small bowl of popcorn while unwinding in front of the television.
Friday

Kick off Friday with a bowl of oatmeal topped with chopped almonds and sliced pears. Delight in a lunchtime Thai chicken salad drizzled with a low-fat ginger vinaigrette. For a sweet afternoon snack, try a 100-calorie pack of Jelly Bellies. Celebrate the end of your workweek with a spinach and goat cheese flat-bread pizza for dinner, and Greek yogurt with oranges and mint for dessert.
Saturday

Dieting doesn't mean you can't enjoy a delicious weekend brunch. Look for healthy but robust menu items such as a grilled vegetable frittata. Try a light lunch of roasted turkey slices rolled with low-fat pepper jack cheese and vegetable chips. Boost yourself with a mid-afternoon snack of a stick of spicy tuna jerky. For supper, feast on shrimp fried brown rice and green tea frozen yogurt.
Sunday

Savor a Sunday breakfast of a short stack of peanut butter and banana whole-wheat pancakes smeared with honey. Make lunch a whole wheat roasted turkey wrap and an apple. Satisfy salty cravings a cup of lightly salted edamame. Sunday night dinner consists of fajita steak and pepper tacos, and strawberry and mango margarita compote.