Easy Healthy Eating Plan For Weight Loss


Do you want to lose weight and the fat diet or pill that you are using right now is just not doing the job? There is no surprise if you answered yes to that question because fad diets only work for a short period of time and diet pills barely ever work. There is a better way to lose weight and keep if off and you can do it through a healthy eating plan for weight loss, which you will discover right here.

1. BREAKFAST 

We start with breakfast because it comes first in our days and it by far the most important meal of the day. You must have breakfast or you will be slowing down your metabolism and you will struggle to lose weight.

Breakfast should be the largest meal of your day and should contain most of your carbohydrates for the day. Avoid cooking with butter or buttering your toast. Also, avoid white breads and white sugars. Use honey to sweeten and avoid those horrible artificial sweeteners unless you want to get cancer some day.

A good breakfast would be 2 eggs, cooked in olive oil, with a bowl of oatmeal, a small breakfast steak, and a small bowl of fruit. If you must have coffee keep it to one or two cups, not pots because you really don’t need it. Try substituting natural fruit juice and a glass of water. The fruit and fruit juice will give you natural energy that you cannot get from coffee and you will not need a cup of coffee later when the caffeine runs out.

2. LUNCH 

Lunch should be of medium size and can include a few carbohydrates. You want to avoid fried foods and greasy burgers at lunch. If you are going to have a sandwich avoid white breads and don’t allow your bread to be toasted with butter. Also avoid iced tea unless you drink it unsweetened and without adding any sugar or sweetener to it.

A good lunch would be either a medium sized salad with chicken or fish on it, with a balsamic vinaigrette dressing or vinegar and oil or a sandwich on whole wheat or grain bread with turkey or chicken, and no mayo or honey mustard. Make sure to avoid dressings that are not fat free naturally and avoid anything that is fried, buttered, or breaded.
See Also : Top 10 skinny foods for healthy weight loss

3. DINNER 

Dinner is a simple smaller meal and should be a protein and a vegetable. Chicken, fish, or red meat is fine, but you should limit the red meat. Any vegetable will due as long as it is not covered in butter or canned.

4. SNACKS

You should allow yourself at least two snacks a day one between breakfast and lunch and one between lunch and dinner. These snacks should be either fruit, vegetables, all natural yogurt, or all natural granola bars. Avoid vending machine snacks and potato chips. You can add a few more snacks if you need to just make sure they are of the natural variety and vegetables are the best.

Now you have a healthy eating plan that will get you to your weight loss goals. Don’t forget that your diet is only half the battle. You also need to be exercising on a regular basis and staying active. Use this plan along with exercise and you will see results.
See Also : 5 Natural Weight Loss Solutions

THIS IS MENU EASY EATING PLAN FOR WEIGHT LOSS:

1. BREAKFAST FOR WEIGHT LOSS 

Egg-White Frittata with Feta, Spinach, and Mushrooms



Ingredients
2 egg whites and 1 whole egg
1/2 cup chopped fresh spinach
1/2 cup chopped button mushrooms
1 oz feta cheese
1 tsp fresh cilantro
1 slice oat-bran bread
2 oz glass 100 percent pomegranate juice* mixed with 6 oz water or seltzer

Whisk together the egg and egg whites. In a skillet misted with cooking spray, cook mushrooms and spinach over medium heat until spinach is wilted. Reduce to low heat, and add eggs. Cover, and cook 3 minutes, until eggs are firm. Top with feta and cilantro. Serve with toast and pomegranate juice mixed with water or seltzer. 

Pomegranates have natural sugars to satisfy your sweet tooth and are packed with antioxidants, which boost energy, fight wrinkles, prevent blood clots and high cholesterol, and bolster your immune system.

Total: 362 calories

Snack



1/3 cup part-skim ricotta cheese mixed with 1/2 tsp vanilla extract
1 Tbsp almond butter
4 medium celery sticks

Eating low-energy-dense foods like water-packed celery helped women consume 275 fewer calories a day in one study.


2. LUNCH FOR WEIGHT LOSS 

Quinoa, Mango & Black Bean Salad


The vibrant colors of this salad—orange, red, black and green—signal that it's loaded with phytochemicals, vitamins and minerals. And since it features both quinoa—a “complete” protein with all the essential amino acids—and black beans, it's a vegetarian protein powerhouse.

Ingredients 2 servings

1/2 cup quinoa, 
1 cup water
1/4 cup orange juice
1/4 cup chopped fresh cilantro
2 tablespoons rice vinegar
2 teaspoons toasted sesame oil
1 teaspoon minced fresh ginger
1/8 teaspoon salt
Pinch of cayenne pepper
1 small mango, diced (see Tip)
1 small red bell pepper, diced
1 cup canned black beans, (see Tips for Two), rinsed
2 scallions, thinly sliced

Toast quinoa in a small dry saucepan over medium heat, stirring often, until it crackles and becomes aromatic, 4 to 6 minutes. Transfer to a fine sieve and rinse thoroughly. Return the quinoa to the pot and add water. Bring to a simmer; reduce heat to maintain a simmer. Cover and cook until the quinoa is tender and the liquid has been absorbed, 15 to 20 minutes. Meanwhile, whisk orange juice, cilantro, vinegar, oil, ginger, salt and cayenne in a medium bowl. Add mango, bell pepper, beans and scallions; toss to coat. When the quinoa is finished cooking, add to the mango mixture and toss to combine. 

Make Ahead Tip: Cover and refrigerate for up to 2 days. Serve chilled.
    
Note: Quinoa, a delicately flavored grain, was a staple in the ancient Incas' diet. Toasting it before cooking enhances its flavor, and rinsing removes any residue of saponin, quinoa's natural, bitter protective covering.
    
Tip: To dice a mango: 1. Slice both ends off the mango, revealing the long, slender seed inside. Set the fruit upright on a work surface and remove the skin with a sharp knife. 2. With the seed perpendicular to you, slice the fruit from both sides of the seed, yielding two large pieces. 3. Turn the seed parallel to you and slice the two smaller pieces of fruit from each side. 4. Cut the fruit into the desired shape.
    
Tips for Two: Refrigerate leftover canned beans for up to 3 days. Add to green salads and soups; mash with garlic powder and chopped fresh herbs for a quick dip; make Spiced Pinto Beans.

Total:  419 calories

Snack


12 Kashi TLC 7 Grain crackers
1 Wholly Guacamole 100 Calorie Snack Pack
3/4 cup sliced apples

Monounsaturated fats in avocado help burn belly fat.

Total: 239 calories
See Also : Tips 6 Homemade Drinks Guaranteed To Trim Down Your Belly

3. DINNER FOR WEIGHT LOSS 

Southwestern Tofu Scramble


Cooking crumbled firm tofu in a skillet approximates the fluffy texture of scrambled eggs in this vegetable-studded, vegetarian main dish. Enjoy it for breakfast, lunch or dinner. Serve with steamed corn tortillas, some extra salsa and black beans.

Ingredients

3 teaspoons canola oil, divided
1 14-ounce package firm water-packed tofu, rinsed and crumbled
1 1/2 teaspoons chili powder
1 teaspoon ground cumin
1/2 teaspoon salt, divided
1 small zucchini, diced
3/4 cup frozen corn, thawed
4 scallions, sliced
1/2 cup shredded Monterey Jack cheese
1/2 cup prepared salsa
1/4 cup chopped fresh cilantro

Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium heat. Add tofu, chili powder, cumin and 1/4 teaspoon salt and cook, stirring, until the tofu begins to brown, 4 to 6 minutes. Transfer to a bowl.

Add the remaining 1 1/2 teaspoons oil to the pan. Add zucchini, corn, scallions and the remaining 1/4 teaspoon salt. Cook, stirring, until the vegetables are just tender, about 3 minutes. Return the tofu to the pan and cook, stirring, until heated through, about 2 minutes more. Remove from the heat and stir in cheese until just melted. Top each serving with 2 tablespoons salsa and 1 tablespoon cilantro.

Total:  202 calories

See Also 

10 Healthy Smoothies For Weight Loss