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Meal Planning to Lose Weight, One Plate at a Time

Meal Planning to Lose Weight, One Plate at a Time

We've all got busy lives that seem to pull our attention anywhere and everywhere, leaving us stressed out and stretched thin and unable to focus on eating the way that we should. As a result, our daily diets are full of over processed junk that does nothing for us nutritionally; and we often tend to choose foods that can pack on the pounds or make it nearly impossible to lose weight.

To be healthy, you should be eating a wide variety of fresh fruits and vegetables, lean proteins, complex carbs, and whole grains. Those are the foods that nature packs with vitamins and everything your body needs to perform well. But one quick peek into your fridge or pantry will probably prove that you've got some work to do when it comes to plating up… and you're not alone. One of the biggest struggles caused by the unbalanced diets of most Americans is the struggle with being overweight; and even if they know that they need to change something in their eating habits, many people don't know how to do it. And because everyone is unique in their requirements, their goals, and even the way that they will find the best success, there is no one-size-fits-all solution.

Dish Up the Data

To get a plan in place, your best first step will be to consult with a professional and discuss things like exercise, supplements, and meal planning to lose weight. Fortunately for you, meal planning to lose weight doesn't have to be painful or even boring. There are tons of tasty foods that are packed with nutrition and will help you shed the pounds without depriving you. In fact, the best meal plans will keep you feeling satisfied and well fed, which makes the idea that you're changing your lifestyle rather than "dieting" a whole lot easier to swallow.

Meal planning to lose weight starts with information. You'll need to consider things like how many meals you'll need throughout the week; what your daily calorie intake should be; and what your budget is, and use that information to determine recipes for each of those meals. Once you've got your recipes chosen, map out a grocery list to stock up on everything you need to release your inner chef. And then, of course, shop. But don't give yourself a pat on the back quite yet…you still need to make those meals, and one of the biggest things that can really make this whole process more successful is making those meals in advance. That way, you'll have them ready and waiting when mealtimes roll around, which makes it much more convenient and less stressful to be able to stick to the plan.

Bites of Success

According to your needs and goals, you'll be able to break down how many calories you need for each meal and snack; and that will help you get a handle on choosing recipes. Remember to keep them varied and interesting, as well, so that you aren't quite so tempted to fall off the proverbial wagon. Need a few ideas? Here are a few examples to whet your appetite:

Breakfast: Scrambled Egg Plate: Scramble 1 egg in 1 tsp. olive oil. Serve with 1 slice of veggie bacon, 1/2 grapefruit, and 1 whole-wheat English muffin.

Lunch: Chicken Parmesan: Layer 3 oz. precooked chicken breast with 3 slices of tomato and 1 slice of reduced-fat mozzarella on a roll, then drizzle with 1 tsp. balsamic vinegar and warm until the cheese melts. Serve with ½ pear.

Dinner: Steak and potatoes: Serve 3 oz. grilled sirloin steak with a 6 oz. baked sweet potato and 2 cups of spinach that has been sautéed in 1 tsp. of olive oil along with 1 clove of chopped garlic and ½ cup no-salt-added cannellini beans.

Plan your plate to lose weight! Take advantage of your complimentary Ask Everwell consultation at Everwell Specialty Pharmacy to learn effective weight loss meal planning options and shop our extensive line of health products today!