Weight Loss Recipes

Weight Loss Recipes

When selecting a weight loss plan, make sure you are consuming a balanced and complete diet. Your assignment is to set realistic and attainable weight loss and diet goals. Start by following the simple guidelines below.Nutritional and Weight Loss Plan Guidelines

• Commit to consuming 4 - 6 small meals and snacks everyday.
  
• To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and low-fat foods around.
  
• Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just counting calories.
  
• Eat your foods slower.
  
• Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry.
  
• Avoid foods that are high in fat and calories.
  Avoid foods that are high in sugars such as pastries, candy bars, pies and candy.
  
• Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable and fruit servings every single day.

Here is a sample weight loss plan (1400 calories).

Breakfast
	Amount	Item	Protein	Carbs	Fats	Calories
	1 cup	Milk - 1%	4.00	5.50	1.00	50.00
	1 pack	Oatmeal - instant pkt.,maple	4.50	31.60	2.10	152.00
	Total:		8.50	37.10	3.10	202.00
AM Snack
	1 each	MetRx Bar	26.00	52.00	2.5	320.00
	Total:		26.00	52.00	2.5	320.00
Lunch
	1 each	Chicken sandwich - Wendy's grilled	24.00	37.00	13.00	340.00
	12 ounces	Coca cola- diet w/ caffeine	0.00	0.40	0.00	0.00
	Total:		24.00	37.40	13.00	340.00
PM Snack
	2 each	Bread whole wheat -slice	6.00	24.00	2.00	140.00
	2 tsp	Mayo type reg, w/salt	0.32	8.42	11.77	137.37
	2.5 ounces	Tuna Solid White-Water small can	18.75	0.00	0.90	89.28
	Total:		25.07	32.42	14.67	366.64
Dinner
	4 ounces	Halibut - broiled	22.50	0.00	3.00	119.25
	0.5 cup	rice-white cooked steamed	3.00	31.00	0.00	82.00
	0.5 cup	Vegetables - mixed, frozen, boiled	2.60	11.90	0.10	54.00
	Total:		28.10	42.90	3.10	255.25
	Grand Total:		111.67	201.82	36.37	1483.89

Grocery List

Food	Quantity
Bread whole wheat - slice	14 each
Chicken sandwich	7 each
Coca Cola - diet	84 ounces
Halibut - broiled	21 ounces
Mayo type, reg., w/salt	1 cup
MetRX Bar	7 each
Milk - 1%	7 cups
Oat meal - instant pkt., maple	7 packs
Rice - white cook steamed	3.5 cups
Tuna solid white - water can small	17.5 ounces
Vegetables - mixed, frozen, boiled	3.5 cups