Weight Loss

Home | Article List | Weight Loss Tips | Assessment & BMI | Programs | Exercise | Menus & Recipes | Women


Healthy Weight Loss Diet Plan :: Menus & Recipes

Free and Healthy Weight Loss Diet Plan

Congratulations. You've not only made the decision to lose weight, but you've committed to doing it right.

And that means a healthy weight loss diet plan. You'll enjoy plenty of fruits and vegetables along with your favorite foods. That's right. You don't have to give everything up.

However! It's probably safe for me to say you will need to adjust to smaller portions, and adjust to eating those all time favorites less often. "Super-size my meal please " is not part of a healthy weight loss diet plan.

Following that same theme, I think you realize that if you're a fast-food junkie, those menus are NOT part of a healthy weight loss diet plan. They're not free of fat, calories, or anything else. I'm not saying you won't ever be able to eat this food again if you feel you must.

Just order smaller meals, include salads (low fat or non-fat dressing and only use a small fraction of the package), fruit, broiled meat, and water instead of all that soda. This is just one example of how you can learn to adjust your habits for a healthy weight loss diet plan. And these new habits will also serve you well when it's time to maintain your weight.

Free weight loss meal plans are not the easiest to find. But here's a 1,600-calorie per day menu with very sensible serving sizes:

Breakfast  
  ½ cup cooked oatmeal
1 English muffin (reduced calorie)
   with 1 Tbsp low-fat cream cheese
1 cup low-fat milk
¾ cup orange juice

Lunch  
  2 oz baked chicken without skin
   (a little smaller than a deck of cards)
lettuce, tomato, & cucumber salad with
   2 tsp oil and vinegar dressing
½ cup white rice seasoned with ½ tsp tub or
   liquid margarine
1 small whole-wheat roll with 1 tsp margarine

Dinner  
  3 oz lean roast beef (about the size of a deck of cards)
   with 1 Tbsp beef gravy
½ cup turnip greens seasoned with ½ tsp margarine
1 small baked sweet potato with ½ tsp margarine
1 slice cornbread
¼ honeydew melon

Snack  
  2½ cups low-fat microwave popcorn
1½ tsp margarine

Here's another tip for your healthy weight loss diet plan from the American Heart Association: Use margarine instead of butter. Choose a soft margarine with no more than 2 grams of saturated fat per tablespoon, and one that lists "liquid vegetable oil" as the first ingredient on the ingredient list.

Despite the fact you're trying to lose fat - as well as lose weight - you still need to include some fat in your diet. These tips and guidelines will serve as a good start to your new healthy weight loss diet plan.








Mediterranean Diet Recipes
FINALLY! Weight Loss Joins with Great Eating!   Recipes, lots of vital info, food pyramid, and so much more in the Mediterranean Diet. And if you enjoy wine with dinner, then you must check this out.




More Articles in the Menus & Recipes Section


Home | Article List | Weight Loss Tips | Assessment & BMI | Programs | Exercise | Menus & Recipes | Women




All information on this website is for informational purposes only. It is not intended to be a substitute for professional medical advice or care which you should always seek. Diet and exercise programs should not be followed without first consulting a health care professional. If you have any special health conditions requiring attention, you should consult with your health care professional regularly regarding possible modification of programs found on this website. Medical and health related information may change quickly and we cannot verify the accuracy or timeliness of any of this information.