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asparagusHaving a sample menu for weight loss can help give you the guidelines necessary for shedding fat while keeping your appetite satisfied.

In addition to calories consumed, meals should also reflect the right balance of macronutrients: protein, carbohydrates, and fat.

This ensures that you’ll put your body into the fat-burning zone while eliminating cravings for junk food.

The following sample menu for weight loss is based off of real menu plans we give our clients. Feel free to mix things up so you have variety during the week.

Breakfast

Choose one of the following:

  • 4 egg whites, scrambled, with 1 oz. fat-free cheddar cheese & 1/4 cup salsa
  • 1 cup FAGE Total 0% non-fat yogurt & 1/2 cup strawberries
  • 1/2 cup Egg Beaters & 1 oz. Canadian bacon
  • Tofu scramble: 1 egg, 4 oz. light tofu, curry powder, turmeric, onions (add hot sauce or salt/pepper as desired)
  • Low-carb and sugar-free protein shake (try Isopure protein powder) & 1/4 banana

A.M. Snack 

Choose one of the following:

  • 1.5 cups tomato and cucumber salad with 1 oz. low-fat feta cheese
  • 1.5 cups snap peas, 1 oz. rolled up deli meat & cilantro mayo (1 TBS. fat-free mayo, cilantro, lime juice, splash of soy sauce, garlic)
  • 1/2 cup edamame (soy beans)
  • 1/2 cup low-fat or non-fat yogurt
  • 1/4 sliced pear

Lunch

Choose one of the following:

  • 3 oz. chicken breast w/ Romaine lettuce & 1 TBS fat-free Italian dressing, 1/4 sliced pear
  • Lettuce wrap with 3 oz. ground turkey & 3/4 cup mushrooms cooked with onions
  • 3 oz. light tuna packed in water w/ romaine lettuce, 1 TBS fat-free Italian dressing, 1.5 cups diced raw vegetable of choice & 1/4 apple
  • 3 oz. smoked salmon with dill, cucumber, romaine hearts and 1/2 cup of FAGE Total 0% non-fat yogurt
  • 3 oz. pork chop with 1.5 cups cooked zucchini

P.M. Snack 

Choose one of the following:

  • 1 stick of light string cheese & 1/2 cup raspberries
  • 1/2 cup cantaloupe and 3 small fresh mozzarella cheese balls
  • 1.5 cup celery and 1 light Laughing Cow Cheese
  • 1/4 cup cottage cheese and 6 cherries
  • 1/2 cup of FAGE Total 0% non-fat yogurt with 1/4 cup diced apple

Dinner

Choose one of the following:

  • 3 oz. tilapia with balsamic vinegar with 1.5 cup cooked asparagus & mushrooms
  • 3 oz. flank steak with spinach, 3/4 cup mushrooms, 3/4 cup cherry tomatoes and 1 TBS fat-free Italian dressing
  • 3 oz. salmon with Dijon mustard & 1.5 cups broccoli florets
  • 4 oz. loin roast with 1 cup cooked string beans
  • 3 oz. turkey burger, ground, with romaine lettuce & 1.5 cups sliced tomato and onions (make into a wrap)

This sample menu for weight loss should give you a good idea of what kinds of meals you can eat in order to lose around 1 pounds a week. Along with the support of our health educators and medical providers, our clients lose even more (usually around 2-5 pounds a week).

Contact us today if you’d like a free consultation – we offer both in-person and virtual weight loss programs.  

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