Weekly Menu for a Diet Plan

Meal planning is one of the most essential tools for losing weight. Long stressful days send many of us to the nearest fast food line, where a typical salad with ranch dressing has more calories than what's in a basic hamburger. Prevent weight gain and make healthier decisions for your weekly diet menu.

Planning

• Focus on incorporating lean meats, vegetables, whole grains, and fruits into your meal plan. Preparing meals throughout the week is a lot easier when some of the work has been done. Designate a single day to bake a number of skinless turkey or chicken breasts. These can be chopped up and thrown on a whole host of meals. Prepare a simple salsa recipe to use in numerous dishes: Slice up 2 garlic cloves, 1 onion, and 10 serrano peppers and sautee in a pan until the peppers' skins start to bubble. In a blender, blend the pepper mixture, 1 cup of cilantro, 1 tbsp. vinegar, 1/2 cup lemon juice, 1 tbsp. cumin, and 1/2 cup water. You will have the perfect low-calorie condiment to put on omelettes, salads, beans, tofu, and chicken tacos. If you are usually pressed for time in the morning, pick up a diverse selection of frozen fruits to use in smoothies. They are easy to throw in with some apple juice and non-fat yogurt for the perfect morning meal.

Breakfast

• Avoid grabbing that morning bagel. Studies have shown that bagels are actually twice the size they were when first made popular. Today, bagels can range from 250 to 450 calories. Instead make a healthy meal that resembles fast food. Cook two eggs and one egg white with spinach. Place eggs on a whole wheat tortilla and top with your salsa for a quick and delicious meal. You can alter this recipe to include bell peppers, mushrooms, 2 tbsp. goat cheese, or black beans. Make an egg sandwich just like the one most people wait in line for in the mornings. While cooking one egg, toast an English muffin. Add egg and one slice of American cheese and you have a breakfast for around 330 calories. Keep things from getting predictable by adding a slice of turkey instead of cheese or using whole wheat toast.

Lunch

• Refrain from jumping off your diet bandwagon for lunch. Bring in your own healthy meals that take a few minutes to make. Prepare a salad by using spinach, Bibb lettuce, Romaine, or butter lettuce. Use an assortment of toppings such as dried fruit, nuts, raisins, feta cheese, and your cooked lean meat for the week. Mix a low-fat dressing by mixing 5 tbsp.balsamic, 1 tbsp. extra virgin olive oil, 1 tsp. Dijon, 1 tsp. hot sauce, and 1 minced garlic clove. Eat a wonderful wrap inspired by Mediterranean cuisine. Take one whole wheat tortilla and spread hummus. Top with sprouts, feta, and turkey. Another suggestion include making your own pizza the night before with whole wheat flour. Go heavy on the sauce and vegetables, but light on the cheese. Heat it up for a great lunch.

Dinner

• End your day on a healthy note by making an easy recipe for baked fish. Take any fish you want and lay in a saute pan. Pour 1/2 cup of white wine and 1/4 cup of chicken broth into pan and cook till fish is done. Add lemon juice and serve over brown rice. For a vegetarian meal, cook an assortment of vegetables and whole wheat pasta. Mix the pasta with 1 tbsp. of olive oil and serve. Give yourself some comfort food by making a quick tortilla soup. Boil 2 cups of chicken broth. Add chopped meat and 1/2 cup of tortilla chips. Serve with sliced avocado and low fat sour cream. Be creative when planning for your weekly menu. Use a lot of the same ingredients for one week and change it up the next. You will not only be cutting out processed food, but losing weight and feeling great.