Meal Planning for Weight Loss

The Plan:

1. Plan to have three meals each day.
2. At each meal, serve yourself one serving of protein and two cups of non-starchy vegetables. You may substitute a half cup of fruit for one cup of vegetables at one meal each day. Choose your protein and non-starchy vegetable option from the lists below.
3. Drink plenty of calorie-free/low-calorie fluids throughout the day; water is a great choice. Avoid sodas of any type, sweet tea, fruit juice, Kool-Aid, specialty coffee drinks, alcoholic beverages, chocolate milk, and or whole milk. LIMIT anything artificially sweetened – Crystal Light, Mio, Propel water, Sobe Lifewater, etc. These drinks may not hydrate you well, and could lead to more sugar cravings. It is easy to interpret thirst as hunger. Staying hydrated may help you eat less.

Protein Options:

Eggs: use non-stick spray and avoid adding any oil or butter/margarine while cooking (1 egg = 1 oz. = 7 grams of protein).
Lean meats: white meat, skinless chicken or turkey; domestic duck or goose well drained of fat, no skin; fresh or frozen fish, canned tuna or salmon in water; shellfish such as shrimp, scallops, etc.; round or loin cuts of beef or pork such as sirloin, tenderloin, round steaks, or center loin chops. (1 serving of poultry, beef, pork, or shellfish = 3.5 oz. = ~21 to 35 grams of protein).
Low-fat cottage cheese (1 serving = 1/2 cup).
Reduced fat/sugar-free yogurt or Greek yogurt (1 serving = 2/3 cup or about 6 oz.).
Bake, grill, or slow-cook meats. Do not deep fry.

Non-starchy Vegetable Options:

Tips to Maximize Weight Loss:

Avoid starchy foods like potatoes (including chips and fries), corn (on the cob, popcorn, high fructose corn syrup, corn chips) rice, crackers, breads, and cereals.
Avoid adding extra fat and calories to your foods (gravy, mayo, ketchup, cheese, full-fat salad dressing, etc.) – Watch portions!
Avoid drinking anything with calories.
Avoid snacking and grazing.
Limit fruit. Berries, apples, and plums are some of the lowest sugar fruits. Bananas, grapes, and pineapples are some of the highest in sugar.

Fruit Options:

Did You Know?

Food with 3 grams of fiber or more per serving are considered good sources of fiber?Foods marked with an asterisk (*) have more than 3 grams of fiber per serving. Protein and fibrous foods are the most filling.

Healthy Fats:

Healthy fats also promote satiety and help you to feel more satisfied between meals. These healthy fats come packaged with plenty of nutrients and some provide a source of fiber, as well. This category can add up quickly, so be sure to watch portion size.

Avoid anything that contains trans fats or hydrogenated oils. The fats listed with an asterisk (*) indicate they are better for high-temperature cooking, such as sautéing, grilling, broiling, roasting, etc.

Fats to AVOID:

Meal Ideas:

The portions are just a recommendation – listen to your body and feel free to adjust serving sizes as necessary based on your body’s needs.

Breakfast ideas:

Snack Ideas:

When choosing a protein supplement, whether it be a protein drink, protein bar, or another alternative protein product, there are a couple guidelines to follow. In general, you want to look for a supplement that contains:

Tools to Enhance Success

The tools, apps, and websites listed below can be helpful to track your food intake, water consumption, exercise, recipes, weights, and even connect with your friends. Each one offers something a little bit different, try a couple out to find what works best for you and your lifestyle.

Restaurant Tips

Remember: It is always better to cook food yourself in order to keep as much control over what goes into your body. However, when you do eat outside of your home at another establishment, here are a few tips to help you stay on track with your weight loss goals:

Browse the menu online ahead of time. Almost all restaurants now publish their menu, and often times the nutritional information, online to peruse ahead of time.
Check the whole menu. Sometimes you may find a healthier option in the appetizer section. Be careful though, many appetizers tend to be deep fried and are not always a healthier option.
Pick protein first, and then make sure non-starchy vegetables are on the side. Basically, forgo the French fries (or sweet potato fries) and baked potatoes.
Watch for high-fat keywords such as: battered, fried, crispy, sautéed, cheese sauce, butter sauce, hollandaise sauce. Instead, look for items that are: broiled, poached, roasted, steamed, charbroiled, or grilled.
Swap for healthier options when possible. Choose vegetables instead of fries, potatoes, or rice.
Share a meal. Restaurant portion sizes are already large to begin with, so sharing with a friend not only cuts down on the portion size, but also on the price. In general, when larger portion sizes are presented, more food is eaten.
Order sauces and dressings on the side. Many sauces and dressings often contain added sugars and/or fats.
Get a to-go box when your meal arrives. By packaging up half (or more) of your meal ahead of time, you will be a lot less tempted to over eat.
Avoid pre-meal snacks. If you’re often tempted by the bread basket on the table, kindly ask your server to remove it.

Physical Activity

How to get started:

Remember: there is always something you CAN do.

Have some self-compassion. It will allow you to view exercise as growth instead of something that is fixed – either done or not done.

Many people find out after starting a new exercise program, that is has a significant impact on appetite, therefore causing them to eat more. Keep in mind: you can’t out-exercise a bad diet.

Evidence shows that low-intensity (vs. moderate to vigorous intensity) ambulation, such as standing, etc. may contribute to energy expenditure without triggering the caloric compensation effect (hunger/appetite).

You don’t have to spend hours in the gym to see results – even 10 to 15 minute sessions are just as effective as long bouts of exercise. The goal is to limit excess sedentary activities.

Don’t have time to exercise? Think about your daily activities and other things you do on a daily basis:

The general recommendations from the CDC are listed below.

For general health and important health benefits:

For even greater health benefits:

*Incorporating strength and flexibility activities helps to build muscle mass. The more muscle mass you have, the more calories you can burn at rest, therefore, increasing your metabolism.

Big Tree Medical of El Paso > Medical Weight Loss > Meal Planning for Weight Loss

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