Prepare a Daily Menu to Lose Weight

Preparing a daily menu could be a great way to lose weight. The book "Goal Setting" explains that writing down goals solidifies the steps and plans better than storing the goal mentally. Thus, preparing a meal plan beforehand could result in better eating habits than simply thinking to yourself, "I will make healthier eating choices today." Preparing the right meals, however, is just as critical to weight loss as commitment to following the daily menu.

Choose Nutrient-Rich Foods

• Center all meals on foods that are high in nutrients, but low in calories. Such foods are generally leafy greens, fruits and vegetables. These foods can be integrated into several tasty dishes. Make vegetable-based soups or whole grain pasta with sauteed or steamed vegetables. For dessert, make large fruit platters and drizzle a small amount of caramel or chocolate. The Mayo Clinic recommends grilled fruit slices, mango salsa pizza, peach honey spread, and other creative dishes that feature fruit.

  For protein sources that are low in calories but high in nutrients, eat beans and soy products like veggie burgers. Otherwise, choose lean proteins such as grilled chicken and turkey.

Stick Within a Calorie Range

• Designate how many calories you wish to eat in a day to achieve your weight loss goals. Online calorie calculators can help you determine an appropriate calorie range based on your height, current weight and activity level. Design your daily menu to fall on the lower end of the calorie range, with the knowledge that you may add calories unexpectedly while preparing the food.

  Allowing a range of calories permits you some flexibility with adding ingredients and modifying recipes. While this does not mean you can add a small milkshake with no consequences, a range of calories does allow you to sprinkle a few more nuts on a salad than you anticipated.

  Be willing to find creative substitutes for high-calorie foods. For example, if you discover ranch dressing has more calories than you realized, opt for a lower-calorie vinaigrette. Substitute healthful toppings, such as bell peppers or onions, for part of the cheese on a pizza.

  Keep your calorie range realistic. If a range of 1,600 to 1,800 calories causes weight loss based on your current height and weight, do not design a meal plan that provides only 1,200 to 1,400 calories. This lower range will result in too radical of a diet change, and you may feel irritable as opposed to nourished and energetic.

Include Healthful Snacks

• Feeling constantly hungry and deprived on a meal plan will cause you to resist following it. Therefore, your daily menu should allow for healthful snacks to satisfy any hunger between meals. Before grabbing a snack, try drinking water first to see if the hunger is not actually dehydration.

  Otherwise, permit yourself to eat a piece of fruit or sliced cucumbers and celery. Do not obsess over the amount of calories in these foods, as these foods are nutritious but usually low in calories.

  The book "Eat, Drink, and Be Healthy" suggests checking other nutritional information to determine if the snack is healthful. Snack foods should contain little to no trans fats or refined sugar, and should contain whole grains.