Healthy Eating Plans and a Healthy Sample Menu to Help You Lose Weight
Healthy eating plans are a great way for you to develop a lifetime of healthy eating and exercise habits and can also help you lose fat and/or gain muscle, depending on your goals. There are several recommended steps that are crucial when developing your own healthy meal plans:
1. Eat 6 small meals a day. 2. Cut out refined carbohydrates such as white bread, flour, rice, etc. and cut out foods and drinks high in sugar. Choose whole grain and whole wheat carbs instead. 3. Eat more fruits and vegetables...a lot more (start with 3-4 servings per day and work your way up to 6-8). 4. Start eating more protein, but be sure to choose lean sources of protein. 5. Eat less saturated and trans fat, and more healthy fats like mono- and poly-unsaturated fats. 6. Watch your salt intake by learning how to read a nutrition label. 7. Exercise for 30-60 minutes a day, at least 4 days a week. Check out our free exercise plans section for some great exercise tips. 8. When eating out, do your homework and look at the restaurant nutrition facts online before you go.
To help you develop the right healthy eating plans, we have put together a sample menu designed for people on a 2,000 calorie diet. This healthy eating plan is designed for people who are looking to lose fat and gain lean muscle. This meal plan is also higher in heart healthy monounsaturated fats (but contains limited amounts of saturated fat and no trans fat).
I have also created a printable healthy food list to take with you when you go to the grocery store!
Sample Menu – 2,000 Calorie Diet | Calories | Fat | Carbs | Protein | | Breakfast: | | | | | | 4 egg whites | 64 | 0 | 0 | 16 | | 1 whole egg | 70 | 4 | 0 | 6 | | 1 banana | 121 | 0 | 31 | 1 | | ½ cup oatmeal | 150 | 3 | 27 | 5 | | 1 cup low sodium v8 | 50 | 0 | 10 | 2 | | | | | | | Mid-morning snack: | | | | | | 1 cup carrots | 35 | 0 | 9 | 1 | | Lunch: | | | | | | 2 oz. Dietz & Watson reduced sodium turkey | 60 | 1 | 1 | 12 | | 1 slice (.5 oz.) mozzarella cheese | 60 | 5 | 1 | 6 | | 1 South Beach Diet whole wheat wrap | 110 | 3 | 25 | 5 | | 1 cup romaine lettuce | 15 | 0 | 3 | 0 | | 1 tomato | 25 | 0 | 5 | 1 | | 1 tsp. olive oil | 40 | 5 | 0 | 0 | | 1 tsp red wine vinegar | 5 | 0 | 0 | 0 | | 1 serving Whole Grain Wheat Thins (16 crackers) | 140 | 6 | 21 | 2 | | 2 T Sabra Supremely Spicy Hummus | 80 | 6 | 2 | 1 | | Mid-afternoon snack: | | | | | | 1.5 T almond butter | 146 | 12 | 5 | 5 | | 1 Fuji apple | 80 | 0 | 22 | 1 | | Pre-workout snack: | | | | | | 1 Clif Kids Organic Z-bar | 120 | 3 | 22 | 3 | | Post-workout snack: | | | | | | 1 scoop EAS Whey Protein | 120 | 2 | 2 | 23 | | 1 cup skim milk | 80 | 0 | 12 | 8 | | Dinner: | | | | | | 4 oz. chicken breast | 130 | 1 | 0 | 27 | | 2 garlic cloves | 9 | 0 | 2 | 0 | | 1 tsp. Dijon mustard | 5 | 0 | 0 | 0 | | 2 cups romaine lettuce | 5 | 0 | 1 | 0 | | 1 tomato | 25 | 0 | 5 | 1 | | 1 tsp. olive oil | 40 | 5 | 0 | 0 | | 1 tsp. balsamic vinegar | 5 | 0 | 2 | 0 | | 1 tsp. lemon juice | 0 | 0 | 0 | 0 | | ½ cup black beans | 140 | 1 | 25 | 7 | | Night time snack: | | | | | | 1 Sargento Light String Cheese | 50 | 3 | 1 | 6 | | TOTALS | 2,051 | 66 | 239 | 143 |
Next: Nutritional Value Calculator
Return From Healthy Eating Plans to Counting Calories
Return to The Healthy Eating Guide Home Page
|
