How To Create a simple Diet plan to lose weight

Simple Diet plan to lose weight
Simple Diet plan to lose weight

To create a simple diet plan to lose weight is about combining the right foods in the right portions for intake.

When you create a simple diet plan to lose weight laid out for yourself, it can help you learn the proper portion sizes and keep your calorie intake in check.

People often ask on how they can provide themselves with a sample diet plan to lose weight. These can be especially useful if you’re just starting out or don’t really know what you should be eating, or how much.

So, in this article I’ve decided to share my sample diet plan to lose weight with you, too.

We’re going to go through this process step-by-step to give you an overview of the steps you’ll take in having your own simple diet plan to lose weight.

First, you’ll want to become familiar with portion sizes of the various foods within each food group that will make up your simple diet plan to lose weight, so you can choose the plan that best suits your needs.

Each plan consists of three meals and at least one snack. That’s why I include one mid-afternoon snack for everyone, with additional snacks at the higher calorie levels.

Having Your simple Diet plan to lose weight step by step guide

Step 1. Learn what foods to eat at each meal and snack

Step 2. Learn your portion sizes

Step 3. Create your own menus

Simple Diet plan step 1

Step 1. Learn what foods to eat at each meal and snack:

To keep things simple, I like to break down each meal or snack into (7) simple units which are: protein, fruit, vegetables, leafy greens, starch/grain, protein snacks, and ‘taste enhancers.’

Each personalized diet plan has its own basic structure based on these (7) simple units.

That way it’s easy to remember what you should eat at each meal. Here are the basic structures for the different calorie levels:

1200 Calorie Diet Plan

– Breakfast: 1 Protein + 1 Fruit (+ Vegetables if desired)

– Lunch: 1 Protein + 1 Vegetable + Leafy Greens + 1 Taste Enhancer

– Snack: 1 Protein Snack + 1 Fruit or Vegetable

– Dinner: 1 Protein + 1 Starch/Grain + 2 Vegetables + Leafy Greens + 1 Taste Enhancer

– Snack: 1 Fruit

1500 Calorie Diet Plan

– Breakfast: 1 Protein + 1 Fruit (+ Vegetables if desired)

– Lunch: 1 Protein + 1 Vegetable + Leafy Greens + 1 Starch + 1 Taste Enhancer + 1 Fruit

– Snack: 1 Protein Snack + 1 Vegetable

– Dinner: 2 Protein + 1 Starch/Grain + 2 Vegetables + Leafy Greens + 1 Taste Enhancer

– Snack: 1 Fruit

1800 Calorie Diet Plan

Breakfast: 1 Protein +1 Fruit (+ Vegetables if desired)

– Snack: 1 Protein Snack

-Lunch: 2 Protein + 2 Vegetables + Leafy Greens + 1 Starch/Grain + 1 Taste Enhancer + 1 Fruit

– Snack: 1 Protein Snack + 1 Fruit or Vegetable

– Dinner: 2 Protein + 1 Starch/Grain + 2 Vegetables + Leafy Greens + 1 Taste Enhancer

– Snack: 1 Fruit

2200 Calorie Diet Plan

– Breakfast: 2 Protein +1 Fruit (+ Vegetables if desired) + 1 Starch/Grain

– Snack: 1 Protein Snack

– Lunch: 2 Protein + 2 Vegetables + Leafy Greens + 1 Starch/Grain + 1 Taste Enhancer + 1 Fruit

– Snack: 1 Protein Snack + 1 Fruit or Vegetable

– Dinner: 2 Protein + 2 Starch/Grain + 2 Vegetables + Leafy Greens + 2 Taste Enhancers

– Snack: 1 Fruit

Simple Diet plan to lose weight

Step 2. Learn your portion sizes

Once you know the basic breakdown of your meal plan, the next step is to get familiar with the portion sizes within each of the food groups. This is one of the most important factors in keeping your calories intake in check.

Each of the following items in each group counts as one portion.

PROTEIN – The proteins listed below are low in fat, and are the protein foods you should choose most often. Higher fat meats and dairy products, for instance, will have more calories.

Protein units: 1 cup (250g) plain or vanilla nonfat yogurt or nonfat cottage cheese

3 ounces (85g) cooked poultry or lean meat

4 ounces (100g) cooked fish or shellfish

2 scoops Herbalife Formula 1 + 1 cup (250 ml) nonfat or low-fat milk

1 whole egg + 4 egg whites OR 7 egg whites

5 ounces (125g) tofu

FRUIT – Fresh or frozen fruits are generally better choices than dried fruits or fruit juices because most fruit juice contain more sugar, since you will be getting the largest portion size for the calories you are eating. There are different listed fruit portions in various forms, so you can choose for yourself.

Fruit units: 1 cup (80g) of cut fruit or berries

1 average piece of fruit (apple, orange, banana, etc.)

1 small handful of dried fruit
½ cup (125 ml) 100% fruit juice

VEGETABLE – With the exception of starchy vegetables (such as corn and peas, which are listed with the starches), vegetables have the fewest calories per bite of any foods. In fact, the calories in leafy greens such as lettuce are so low that they can be eaten in any amount.

Vegetable units: 1 cup (80g) any vegetable

Leafy greens – any amount.

STARCH/GRAIN – The foods listed in this group are whole grain. They provide more vitamins, minerals and fiber than refined “white” starches, like white rice or white bread. Try to choose whole grains whenever possible.

Starch/Grain units: ½ cup (150g) cooked grain (rice, pasta, quinoa, etc), beans, lentils, corn kernels or peas

1 slice whole grain bread
½ large potato, white or sweet

1 cup (250g) cooked rolled oats

2 corn tortillas

PROTEIN SNACKS – Protein snacks contain fewer calories and less protein than a full portion of protein. These smaller protein provide “boosts” during the day help to keep hunger at bay.

Protein snacks: 1 Herbalife Protein Snack Bar Deluxe

1 ounce (30g) roasted soy nuts

1 cup (250 ml) nonfat or low-fat milk

4 TBSP (60g) hummus

½ cup (125g) nonfat cottage cheese or flavored yogurt

1 ounce (30g) low-fat mozzarella cheese

½ cup (85 g) edamame soybeans

TASTE ENHANCERS – Small amounts of fats or sweets can be used to add flavor to your foods. Each of the following items contains 60-75 calories, which is why I limit them in the diet plans. Although avocado is technically a fruit, most of its calories come from fat so it’s counted as a taste enhancer. Similarly, while nuts do contain modest amounts of protein, most of the calories in nuts also come from fat so they are placed here.

Taste enhancers: 2 TSP (10 ml) olive, canola, sunflower or safflower oil

2 TBSP (30g) reduced-calorie salad dressing

¼ medium avocado

small handful of nuts

½ ounce (15g) grated Parmesan cheese

1 TBSP (20g) jam, jelly, honey, syrup, sugar

2 TBSP (30g) light cream for coffee

2 TBSP (30g) ketchup

2 TBSP (30g) low fat sour cream or low-fat mayonnaise

FREE FOODS – Some food items have so few calories that they are considered free. Use the following as you wish:

Mustard, Vinegar Herbs and spices, Garlic, onion Lemon, lime juices, Salsa, hot pepper sauces, horseradish, Worcestershire sauce Extracts (vanilla, peppermint, etc.) Broth or bouillon, Soy sauce, Calorie-free beverages and sweeteners Pan sprays for cooking

Simple Diet plan to lose weight

Step 3. Create your own menus: Now that you’re familiar with the portion sizes for the different food groups, it’s time to put the meal plans together. Using the basic structure for the calorie level you choose, you can now “plug in” foods from each of the food groups to create your personalized diet plan.

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