Food Plan for Losing Weight

Food Plan for Losing Weight

The best food plan for losing weight is one that is not only balanced in terms of nutrition, it allows you enough flexibility to at least choose what you want to eat. Below we highlight our favorite picks for what you can have for breakfast, lunch and dinner. Each meal contains 400 calories, and you can choose from any one of them, coming to a total of 1200 each day, the recommended maximum by various outlets all over the globe.


Though some people advise you to miss breakfast, terming it unnecessary, if the food plan for losing weight is effective, it shouldn’t glaze over any details. Every meal is important.

Lean Green Smoothie


  • 1½% low-fat milk
  • 1 cup of baby spinach
  • 1 teaspoon of honey
  • 1 tablespoon ground flaxseed
  • 1 frozen banana, chopped
  • 2 tablespoons rolled oats,

Combine all the ingredients, then blend them until smooth and enjoy.

BLT Egg Sandwich


  • 1 whole egg
  • 2 slices of turkey bacon
  • 2 romaine lettuce leaves
  • 2 slices of tomato
  • Whole-grain English muffin

Coat a skillet with cooking spray and cook the egg and bacon. Place them on the muffin with the lettuce leaves and tomatoes and serve with an orange.

Smoked Salmon on Rye with an Apple

For this recipe, spread 2 spoons of ⅓ less-fat-cream cheese on two separate pieces of rye bread the top it off with 2 tablespoons of freshly chopped chives and an ounce of smoked salmon. This would go perfect with an apple.

Spinach-Potato Scramble with Parmesan


  • 2 tablespoons of olive oil
  • 1 cup of shredded potato
  • 1 whole egg
  • 2 egg whites
  • Parmesan cheese
  • Black pepper
  • 2 cups of baby spinach

Coat a skillet with the olive oil then sauté the spinach and potatoes until golden brown and tender.

Whisk the whole egg and the egg whites then add them to the skillet. Top scramble the mixture with 2 spoonsful of grated Parmesan cheese and add a pinch of black pepper. This meal is best served with ½ cup of grapes.

Toast with Marmalade-Walnut Breakfast Spread


  • 2 % Low-cottage cheese
  • Orange marmalade
  • Chopped walnuts
  • Cinnamon
  • Whole-grain toast

Mix ½ cup of the cottage cheese, 2 teaspoons of marmalade, 3 teaspoons of walnuts and a dash of cinnamon. Serve the meal on 2 pieces of toast and you’re good to go.

Lunch and Dinner

Most times when following a food plan for losing weight, what you have for dinner is easily interchangeable with what you you’re potentially having for lunch. Make your choice of both from the following 400-calorie options.

Soup and a Whole-Grain Roll


  • 1 ½ lentil soup or Canned reduced-sodium butternut squash
  • Balsamic vinegar
  • Olive oil
  • Vinaigrette
  • 1 whole-grain roll

Heat the lentil soup or butternut squash. Combine 1 teaspoon of vinegar and olive oil, then dip the whole-grain roll in vinaigrette. This meal is best served with soup.

Smoked Salmon Sushi


  • 3 nori sheets
  • 1 tablespoon peeled and diced avocado
  • 3 tablespoons cooked brown rice
  • 2 tablespoons shredded carrots
  • Low-sodium soy sauce
  • 2 tablespoons shredded cucumber
  • ½ ounce smoked salmon

Wrap the nori (seaweed) sheets in the brown rice, cucumber, carrots, avocado and salmon. Drizzle the meal with soy sauce and you’re good to go.

Scallops with Spinach and Bacon Salad


  • 6 scallops
  • 2 tablespoons balsamic vinaigrette
  • 2 slices cooked turkey bacon
  • Salt and pepper
  • 2 ½ cups of spinach
  • 1 teaspoon of olive oil
  • ½ cup halved cherry tomatoes

Coat a skillet with the olive oil, cook the scallops over medium-high heat until done: sprinkle with salt and pepper to taste. Toss the spinach, cherry tomatoes, bacon and balsamic vinaigrette. Top the whole salad with scallops.

Chicken Cobb Salad


  • 2 cups of salad greens
  • ¼ chopped peeled avocado
  • ½ cup of shredded carrots
  • 2 ounces of skinless rotisserie chicken
  • 1 sliced hard-cooked egg
  • 2 teaspoons balsamic vinaigrette

Toss all the ingredients together, mix and enjoy.

Wild Salmon Plate


  • 4 ounces of canned salmon
  • 3 tablespoons of chopped celery
  • 1 tablespoon of lemon juice
  • 1 tablespoon chopped chives
  • 1 tablespoon olive oil
  • ¼ teaspoon dried dill
  • Black pepper
  • 10 whole-grain crackers
  • ½ cup of cucumber slices
  • Pepper slices

Mix the canned salmon with the celery, lemon juice, chives, olive oil, dried dill, each, and black pepper. Serve the meal with the crackers and ½ cup each of cucumber slices and bell pepper slices.

Thai Tofu Sandwich


  • Cooking spray
  • 1 (4-ounce) piece of tofu
  • ½ teaspoon Sriracha
  • Tofu
  • ¼ sliced peeled avocado
  • ¼ cup of cucumber slices
  • Shredded carrots
  • Fresh cilantro
  • Whole-grain roll

Coat a skillet with cooking spray, heat the tofu until golden, then brush with the sriracha. Place the tofu, sliced peeled avocado and the cup of cucumber slices, each, cilantro and shredded carrots on the whole-grain roll.

Sweet Potato and Black Bean Tacos


  • 1 small sweet potato
  • 1 teaspoon of olive oil
  • 1 minced garlic clove
  • ¼ teaspoon of cumin
  • ½ cup canned black beans, rinsed and drained
  • 3 warm corn tortillas
  • 1 tablespoon salsa
  • 1 tablespoon chopped fresh cilantro

Chop the sweet potato into ½ inch cubes. Coat a skillet with the olive oil, sauté the potato cubes, garlic cloves and cumin for 15 minutes. Add the black beans and let the mixture cook for 5 more minutes. Fill the tortillas with the mixture, salsa and the cilantro.

Gnocchi with Arugula and Walnuts


  • ¾ cup of whole-wheat potato gnocchi
  • 2 teaspoons of olive oil
  • 1 tablespoon of red vinegar
  • 2 cups of fresh arugula
  • 3 tablespoons of chopped walnuts

Boil the potato gnocchi in water for about 4 minutes and let it drain. Toss in the olive oil, vinegar, arugula and chopped walnuts and sprinkle salt and pepper to taste.

Steak Lettuce Wraps with Seasoned Home Fries


  • 1 small potato
  • 1 teaspoon of olive oil
  • 1 teaspoon of chili powder
  • 1 (3-ounce) sirloin steak
  • 6 Romaine lettuce leaves
  • ½ cup thinly sliced red bell pepper
  • 1 tablespoon balsamic vinaigrette
  • Steak

Preheat the oven to 380-400°. Slice the potato into French fry shapes, toss it all with the chili powder and olive oil. Roast the mixture on a baking sheet for about thirty minutes, until golden. Grill the sirloin steak until the done, then slice it into thin strips. Fill the lettuce leaves with the steak and top it all off with the red bell pepper. Drizzle it with balsamic vinaigrette and enjoy.

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