Eat Healthy to Lose Weight

[WilsonFitbit]

So, we're all know that we need to cut back on wine and brownies to lose weight, but what can we eat? 

Here's a list of a meal plan that makes hitting those calorie counts super simple. 

	Breakfast	Lunch	Dinner
Saturday	Green smoothie	Bowl of veggie soup	3–4 oz salmon + veggies
Sunday	Berry smoothie (with ½ cup plain, low-fat yogurt)	Bowl of veggie soup	3–4 oz grilled chicken + veggies
Monday	Green smoothie (with ½ cup plain, low-fat yogurt)	3 oz chicken + ½ cup quinoa + chopped veggies	3–4 oz mahi-mahi + veggies
Tuesday	Overnight oats + fruit	3 oz tuna + ½ cup quinoa + chopped veggies	3–4 oz grilled chicken + veggies
Wednesday	Overnight oats + fruit	3 oz turkey + ½ avocado + whole-wheat wrap	3–4 oz stir-fried shrimp + veggies
Thursday	Whole-wheat toast + 2 eggs	3 oz smoked salmon + ½ avocado + whole-wheat wrap	3–4 oz lean steak + veggies
Friday	Breakfast burrito (whole-wheat wrap + ½ cup black beans + 1 egg)	3 oz turkey + ½ avocado + 2 slices whole-wheat bread	Treat dinner! Fill a plate with whatever you want.

If you feel that your energy is a little low, it is recommended to start on Saturday so you don't have to struggle at your work place. 

Has anyone followed any other tips to lose weight? Feel free to share your experiences. 

[BASILCHIVES]

While this may be a good example I don't see the calorie counts or ingredients for the smoothies.   It also assumes people eat fish; and the description of  veggie soup is vague it could be broth filled with rice, noodles or other starchy high carb veggies.

For anyone working, making a smoothie in the morning could be difficult.     Make ahead  breakfasts make it easy to grab along with lunch and heat and eat at work if necessary.   I am now retired  but knowing breakfast is already made keeps me from making something higher calories.   It does require some prep on Sundays but it makes breakfast and lunch for the week much easier.    I have 3 go to breakfasts,  One is a breakfast sandwich made with Fiber One Engllsh muffin, one egg or egg sub and a turkey sausage patty.  less than 300 calories.  I also make mini quiches, by sauteing mushrooms onions, and peppers with a small amount of lean ham, put into ramekins and add beaten eggs and bake.  I use 6 eggs for 4.   The 3rd is plain non-fat yogurt with pineapple and mandarin oranges.    People have to create a plan with foods they love and enough variation not to get tired of them.    

[Heybales]

I've seen that recommendation many many years ago for help in preparing, for exactly that reason if no plans, the plan is too often for failure.

depending on what meals you really have to eat to help get your daily nutrition and calories in:

3-4 breakfasts to rotate between.

4-5 lunches

5-6 dinners

And then a planned special dinner that takes more thought perhaps outside that list every so often.

For today I'd include (and used to in car on paper in visor) - fast foods that meet the calorie and desired macros for emergency.

We know it can come up, timing plans fall apart, we have to get something on the road - having those options already listed out because you went over several places on their menu and nutritional guides and listed out what you can do - can really save just getting some standard that shocks you later with an easy 1200 calorie meal.

I remember 2 Chicken Soft Taco's side of sour cream. I think that was a lunch. Or dinner. something

Oh, and large Chili with extra cheese and 2 packs crackers. Not exactly a driving meal though.