Eating protein rich meals high in vitamins and minerals throughout the day will give you energy and help curb hunger cravings. To help you shed a few pounds we’ve developed a few quick-fix recipes around a 5-day healthy meal plan of about 1500 calories – the amount of calories to help most women and men lose weight.
Monday
Breakfast
1 pack low-sugar oatmeal or 1/3 cup dry oatmeal with 1/2 cup skim, almond, rice or soy milk
1/2 large banana
4 unsalted walnut or pecan halves
Coffee or tea (optional) with 1/2 cup skim, almond rice or soy milk
Snack
6 oz container of 0 percent fat Greek yogurt
3/4 cup raspberries
Lunch
Turkey Sandwich (1 serving)
1 cup lettuce and 1/2 cup non-starchy vegetables (tomatoes, cucumbers, mushrooms, etc.)
Drizzle salad with 1 tsp olive oil and 1 tsp balsamic vinegar
Snack
1 oz low-fat cheese
1 1/4 cup whole strawberries
Dinner
Summer Salmon (1 serving)
2 cups of raw spinach sautéed with cooking spray and 1 clove of garlic
1 oz (small) dinner roll
Tuesday
Breakfast
1 slice whole-grain toast with 1/2 Tbsp. peanut butter
1 small banana
Small skim or soy milk caffe latte or 1 cup skim, almond, or light soymilk
Snack
1 orange
1/2 cup of 1 percent fat cottage cheese
Lunch
Tuna Sandwich (1 serving)
1 cup lettuce and 1/2 cup non-starchy vegetables (tomatoes, cucumbers, mushrooms, etc.)
Drizzle salad with 1 tsp olive oil and 1 tsp balsamic vinegar
Snack
1 low-fat cheese stick
9 whole-wheat crackers (about 1-inch squares)
Dinner
Crock Pot Chicken Cacciatore (1 serving)
1 cup cooked pasta
Wednesday
Breakfast
Smoothie (1 serving)
1 frozen whole grain waffle
1 tsp trans-fat free margarine
Coffee or tea (optional) with 1/2 cup skim, almond, rice or soy milk
Snack
1 small apple
1/2 Tbsp. peanut butter/nut butter
Lunch
From your favorite Restaurant
Grilled Chicken Sandwich with 1 teaspoon of mayo
Side salad with 2 tbsp of low-fat dressing
Snack
6 oz container of 0 percent fat Greek yogurt
1/2 cup canned pineapple
Dinner
Fast Chili (1 serving)
1/2 cup chopped tomatoes
1 taco shell or 1 x 6 inch tortilla
Thursday
Breakfast
3/4 cup unsweetened cereal or 1/2 cup sweetened cereal
1/2 cup skim, almond, rice or soy milk
1/2 large banana or 3/4 cup berries
4 unsalted walnut or pecan halves
Coffee or tea (optional) with 1/2 cup skim, almond rice or soy milk
Snack
2 tangerines
1 oz low fat cheese
Lunch
Chicken Salad Sandwich (1 serving)
1 cup lettuce and 1/2 cup non-starchy vegetables (tomatoes, cucumbers, mushrooms, etc.)
Drizzle salad with 1 tsp olive oil and 1 tsp balsamic vinegar
Snack
1/2 cup fat-free frozen yogurt
3/4 cup berries
Dinner
Crock Pot Chicken Fajitas (1 serving)
2 x 6 inch tortillas or 2 taco shells
Friday
Breakfast
1 Bagel Thin®
2 Tbsp low-fat cream cheese
1/2 grapefruit
Small skim caffe latte or 1 cup skim, almond, or light soymilk
Snack
1/2 cup canned peaches (in its own juice)
1/2 cup fat-free or 1 percent fat cottage cheese
Lunch
Egg White Omelet (1 serving)
1 English Muffin
1 tsp trans-fat free margarine
Snack
3 cups plain popcorn
1 low-fat cheese stick
Dinner
Stuffed Peppers (1 serving)
1/3 cup cooked rice or quinoa
*This information is for general purposes only and is not intended for use by pregnant and lactating women or individuals with any health issues.
Also, check out these 10 healthy recipes you can integrate into you meal plan.
Christine Haas, M.S., L.D.N., C.N.S., C.P.T., is the president and director of NuWeights Nutrition and Personal Training, a nutrition and fitness business with six offices throughout the D.C.-Metro area. She is licensed and certified by the American College of Nutrition and the National Academy of Sports Medicine.
(March 2014)
