This sample balanced meal plan for weight loss is all about eating more, not less. You'll discover plenty of healthy, filling meals and snacks that will not only help you lose weight but also help you feel your best.
Balanced meal program within everyone’s reach!
Here is a 5-day program offering balanced meals to help you lose weight.
DAY 1: to lose weight without any difficulty
Breakfast
- Oatmeal with fresh or frozen fruit (no added sugar)
By switching from a bowl of cold, dry cereal to a bowl of hot whole-grain cereal and fruit, you'll eat about 100 fewer calories each day. This simple, balanced weight-loss meal in your daily diet could help you lose about 10 pounds in a year. Plus, hot cereal has a better "hold."
- Tea or coffee
If desired, add a little skim milk or soy milk and a packet of sugar substitute.
Mid-morning snack (only eat if hungry)
- Vegetarian tortilla and salsa
- 1 Navel orange or 2 tangerines
Lunch
- 2 cups mixed greens with 1 cup other vegetables, chopped and seasoned with aged balsamic vinegar.
- Italian White Bean Soup
Mid-afternoon snack (only eat if hungry)
- One ounce of plain or unsweetened yogurt with berries of your choice.
- 1 apple
Dinner
- Salad
A huge salad with a variety of fresh seasonal produce and herbs, such as baby arugula and radicchio, and red wine vinegar seasoned with a little horseradish.
- Salmon with sweet chili sauce
When you go to a restaurant and order fish, ask for it not to be salted or drizzled with high-calorie ingredients like olive oil and butter.
Also read: PROTEINS FOR WEIGHT LOSS: THE BEST PROTEIN FOODS
Healthier cooking options include steaming, grilling or broiling.
- Baked potatoes with 2 tablespoons of fat-free sour cream and a little chives or shallot
Contrary to popular belief, potatoes are a great food to help you lose weight. It's what we put on our potatoes - butter, cheese, and bacon bits - that turns them into weight loss foods.
Dessert (only if you are hungry)
Mixed berries
DAY 2: to lose weight with ease
Breakfast
- Egg white omelette
Egg white omelet stuffed with 1 cup assorted grilled vegetables, such as onions, peppers, mushrooms and broccoli, and a dollop of fat-free ricotta cheese.
Fried potatoes
In a nonstick skillet lightly sprayed with cooking spray, sauté diced potatoes, sliced onions, sliced green pepper, freshly ground black pepper and paprika until brown.
Bowl of blueberries, fresh or frozen (no sugar added)
Tea or hot cocoa, if desired
Mid-morning snack (only eat if hungry)
- A large handful of grapes
Like vegetables, fruits are fabulous foods for weight loss because they are "bulky" foods, meaning they contain a lot of fiber and water.
Lunch
- Salad
A large salad of baby greens with dressing that has less than a quarter of the calories and sodium.
Roast fresh turkey breast sandwich with 2 slices of low-sodium whole-grain bread, with assorted vegetables, such as baby greens and sliced tomatoes. Coat the bread with 1 tablespoon of low-sodium stone-ground mustard.
Mid-afternoon snack (only eat if hungry)
- Pear
- Popcorn - air-popped or microwaved fat-free
Dinner
Veggie Burger on Whole Wheat Bun with Roasted Red Peppers
Keep a box of veggie burgers in your fridge or freezer (look for low-sodium varieties). Veggie burgers are a much better choice for your waistline and your heart than ground meat.
Also discover: KETOGENIC DIET | LOSE WEIGHT IN 24 HOURS ANTI-DISEASE
Vegetarian patties contain about half the calories of regular red meat patties.
Steamed fresh vegetables
A cup or more (it's hard to overdo fresh vegetables!) of steamed fresh vegetables, such as asparagus, broccoli and/or cauliflower, with lemon juice and sautéed garlic.
Dessert (only if you are hungry)
Fresh berries
1 cup fresh strawberries, plain or tossed with 1 tablespoon balsamic vinegar or Marsala wine.
Continue your efforts by following this balanced meal plan to lose weight
DAY 3: balanced meal for weight loss that fills you up
Breakfast
- Hot whole grain cereal with blueberries
Hot whole-grain cereal, such as oatmeal, cracked wheat, barley or polenta, prepared with 1 cup skim milk or soy milk and 1 cup fresh or frozen blueberries.
There are a wide variety of whole grains available. Just be sure to choose grains without added sugar or salt.
- Tea or coffee
If desired, add a little skim milk or soy milk and a packet of sugar substitute (Splenda is a good choice).
Mid-morning snack (only eat if hungry)
- 1 cup diced watermelon or other fresh seasonal fruit
- 1 bag of small carrots for snack
Lunch
- Vegetarian chili
- Look for fat-free and low-sodium varieties, or make your own.
1 ear of corn
You might also like to read this article: FITNESS EQUIPMENT | THE BENEFITS OF SPORT AT HOME
Did you know that four ears of corn contain the same number of calories as a medium serving of French fries?
(Corn also tastes better).
Afternoon snack (only eat if hungry)
- Cottage cheese and fruit
½ cup 1% no-salt-added cottage cheese with ½ cup to 1 cup diced fresh fruit, or use no-sugar-added canned fruit packed in juice or water.
Dinner
- Spinach salad
A large salad of baby spinach and other fresh vegetables, such as carrots and sliced tomatoes, topped with your favorite no-salt-added canned beans. Toss the salad with about ½ teaspoon wasabi (to taste) and 3 to 4 tablespoons rice vinegar.
- Chicken with cherry tomatoes
Get the recipe »
- Brown rice
Give your brown rice a flavorful twist by adding freshly minced garlic. At the last minute, add fresh herbs like thyme and Italian parsley and any vegetables you have on hand, like chopped cucumbers, celery, onions, and tomatoes.
Dessert (only if you are hungry)
- Frozen yogurt
¾ cup unsweetened, nonfat frozen strawberry yogurt, topped with sliced unsweetened strawberries, fresh or frozen.
DAY 4: balanced meal for losing weight, vegetarian style
Breakfast
- 1 cup of fresh fruit
- 1 cup of plain or fat-free yogurt with no added sugar
- ½ whole grain bagel, toasted. Top with fat-free cream cheese or fat-free ricotta cheese.
- Fat-free ricotta and sliced fresh strawberries.
- Tea or coffee
If desired, add a little skim milk or soy milk and a packet of sugar substitute.
Morning snack (only if you are hungry)
- 1 to 2 cups low-sodium vegetable and bean soup
Lunch
- Tuna sandwich
Make a tuna sandwich (canned - preferably low-sodium, light and packed in water) with a tablespoon of nonfat mayonnaise or nonfat plain yogurt, chopped celery and onions, topped with baby spinach or peppery arugula, on 100% whole-wheat (low-sodium) bread.
- Carrot and pineapple salad
Mid-afternoon snack (only if you are hungry)
- Sweet potato
Dinner
- Salad with honey and mustard vinaigrette
- Quinoa and tofu curry
Learn more: DIET TO LOSE BELLY FAT: EASY RECIPES TO PREPARE
Quinoa is a whole grain, healthy and rich in flavor, with so much nutritional richness that it puts refined grains like white rice to shame.
Dessert (only if you are hungry)
- Berry mousse
Blend your favorite fresh berries, silken tofu, Splenda (if using) and a little vanilla extract until smooth and creamy.
DAY 5: balanced meal to lose weight: fruits, vegetables and fish
Breakfast
Orange Vanilla Oatmeal
Think oatmeal is boring? It's a great meal to lose weight and start your day.
Tea or coffee
If desired, add a little skim milk or soy milk and a packet of sugar substitute.
Mid-morning snack (only if you are hungry)
Carrots and hummus
Lunch
Cream of tomato soup
Lemon and Green Onion Butter Beans
Butter beans are as delicious as they look: big, meaty, and filling, with a mild flavor that pairs well with bright, bold flavors like lemon and scallions.
In a medium bowl, combine butter beans, green onions, lemon juice and chili flakes. Spoon over lettuce leaves.
Mid-afternoon snack (only eat if hungry)
1 to 2 cups fresh fruit
Take advantage of salad bars at the grocery store and buy containers of pre-cut fresh fruit, such as melon.
Dinner
Easy tangy salmon
Sear a piece of salmon, skin side up, in a hot nonstick skillet and cook until well browned on the bottom, 3 to 5 minutes. Turn and cook until the center is slightly translucent, 1 to 3 minutes.
Spicy Cucumber Soba Noodles
Cooking soba noodles instead of white flour noodles is a great way to cut calories.
A cup of soba has only 113 calories; a cup of white noodles, about 200. Plus, soba noodles are full of fiber, protein and B vitamins.
1 to 2 cups sautéed spinach
Pour a 6-ounce bag of pre-washed baby spinach into a sizzling hot wok with a small amount of water or white wine, 1 tablespoon lemon juice, and minced garlic. Stir the spinach until wilted.
Dessert (only if you are hungry)
Fruit smoothie
Smoothie made in a blender with 1 cup of nonfat plain yogurt, ¾ cup of crushed ice, ½ banana and fresh or frozen berries.
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