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Calorie Restriction Meal Plan

A calorie-restrictive meal plan reduces the calories you consume in order to help you lose weight. One pound of body weight represents 3,500 calories; cutting 500 calories a day from your diet could result in losing one pound a week without exercise. You can cut calories by making good decisions about the foods you eat and planning filling meals. Find out which types of meals will keep your blood-sugar level stable as well as restrict calories for weight loss.

  1. Calories

    • The number of calories your body needs generally depends on your gender and daily activity level. According to the American Heart Association, women ages 18-30 need from 2,000 to 2,200 calories for a sedentary to moderately sedentary lifestyle, and 2,400 for an active lifestyle. These numbers drop after 30 to 1,800 for a less-active lifestyle. Men ages 18-30 should get 2,400 for a sedentary lifestyle, and 3,000 if they are quite active. Men should reduce that amount to 2,200 for a sedentary lifestyle after 31 (see References). By cutting 500 calories in your day and keeping a moderate exercise schedule, you can burn enough calories to lose one to two pounds a week. Janis Jibrin, M.S., R.D., author of "The Supermarket Diet," suggests never eating less than 1,500 calories a day, which could lead to intense hunger, fatigue and poor nutrition.

    How to create a meal plan

    • You can make your meal plan easier by allotting a certain number of calories for three meals and two snacks a day. For instance, if you decide to eat 1,600 calories a day, then aim for three 400-calorie meals and two 200-calorie snacks. Create a plan that fits with your schedule.

    Breakfast

    • Breakfast is essential to jump-starting your metabolism. Have an easy meal of three scrambled egg whites with vegetables and one slice of cheese, one sugar-free yogurt, and one slice of whole-grain toast. The whole meal comes to around 400 calories. For the same number of calories, you can also enjoy three buckwheat waffles, one egg and one grapefruit. You can eat more with healthful foods that do not exceed your calorie allotment.

    Lunch

    • Lunch can be a difficult meal for dieters at work. Choose foods that will stabilize your blood sugar to get you through your day. Two pieces of whole-wheat bread, 2 Tbs. hummus, sprouts and two avocado slices make a filling lunch for 360 calories. Make a burrito by using one whole-wheat tortilla, 1/3 cup black beans, salsa and low-fat mozzarella cheese for 400 calories. You can add vegetables, tuna and balsamic vinegar dressing to salads for a low-calorie meal.

    Snacks

    • There are plenty of 200-calorie snacks that you can fit in between lunch and dinner, such as 1/2 cup of nonfat pudding, nonfat cheese and four crackers; 1/2 cup broccoli and 1 Tbs. low-fat ranch dressing; or one piece of medium-sized fruit and 1/4 cup of nuts. Place them in pre-measured baggies so that you can take them with you wherever you go.

    Dinner

    • Prevent end-of-the-day binges by having an idea of what you want to eat. Write down possible meal options, including serving and portion sizes, and make an easy routine of following the directions. Steam fish and vegetables for a quick meal. Brown rice and broccoli stir-fries are full of fiber. Wheat pasta and marinara sauce can be made within 15 minutes. The best plan is to limit the amount of ingredients so that you don't wind up munching on snacks while preparing food.

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