Weight Control Meal Plans

People always focus on Meal Plan foods, and determining exactly what they need to eat in order to control their weight. Unfortunately it is not nearly this simple, as WHAT you eat is every bit as important as HOW you eat. That's because HOW you eat determines HOW MUCH you eat.

These menus provide guidance and suggestions to help you combine the "what" with the "how". And as always when choosing foods always make sure and choose real foods, rather than processed food products. Please view our shopping guide document as it will help you with this real food choices.

Basic coaching tips for controlling food consumption through your behavior.

Make sure you focus on eating your food slowly.

Start with smaller plates, bowls and cups.
When you portion out your food, put an amount on your plate that you determine is just a bit less than you feel like you are hungry for.
Take your time with your food. It takes twenty minutes for your stomach to send the message to your brain that you are full. Taking your time allows that signal to reach the brain, leaving you satisfied on more appropriate portions.

Here are some fun suggestions to help you slow down the eating pace:

Always be the last one done at the table.
Eat a meal with your non-dominant hand.
Set a timer to help you pace yourself. Set the timer for 15 minutes and you should still have food left on your plate when the timer dings.
If you are comfortable with eating with chopsticks, try using them at various meals.
Sit down when eating.
Remind yourself that you enjoy food because of the way it tastes. When you taste your food more, you consume it less.

5 Day Meal Plan

scroll table to view all 5 days

	Day 1	Day 2	Day 3	Day 4	Day 5
Breakfast	2-egg cheese frittata with onion and garlic Whole wheat toast with butter Small glass of juice - if sugar sensitive, exchange for an orange or vegetable juice	Brown sugar cinnamon oatmeal with 1 tablespoon cream Half cup sliced seasonal fruit, and a small glass of orange juice	Whole milk yogurt with granola, 1 cut banana, and a sprinkle of dried cranberries Small glass of juice or milk	A slice of banana nut bread with butter Small glass of milk	1 soft boiled egg with salt & pepper over whole wheat toast Sliced banana A small glass of milk or juice
Lunch	Open-faced tuna salad sandwich on whole wheat toast, slice of sharp cheddar cheese Small spinach salad with tomatoes and balsamic vinaigrette Half pint of chilled whole milk One square of rich dark chocolate	Black bean chili with sausage, 1 sprinkle cheddar cheese, 1 dollop sour cream Small glass iced tea with lemon Tossed greens with balsamic vinaigrette dressing Brownie Small cup of coffee or tea	Smoked turkey sandwich with provolone cheese and baby spinach on French or other fresh-baked bread Avocado and tomato salad Fresh cut fruit Iced tea or water with lemon Small square of dark chocolate, or teaspoon-sized wedge of creamy cheese	2 slices sourdough bread with olive oil, balsamic vinegar, parmesan cheese, and spices for dunking A small handful of walnuts, sliced pear, and some blue cheese. Ice water with lemon Cherries or strawberries One square of dark chocolate	Cup of clam chowder Mixed greens with blue cheese dressing, and a slice of buttered bread Vanilla (or other) pudding Iced tea or water with lemon Small cup of coffee or tea
Dinner	Tilapia baked in olive oil and crisp white wine, with capers and onions Garlic green beans (5-10) Rosemary red potatoes (3-4 quarters) 1 Glass pinot grigio or similar, 1 glass water Crème Brule in a remekin and end with a hot cup of herbal tea	Sliced tomato with basil leaves, olive oil, avocado, and feta cheese French onion soup with melted Swiss cheese and some warm, crispy French bread for dunking 1 glass water or milk One cup of ice cream	Grilled pork chop with garlic and rosemary Mashed sour cream potatoes (half cup) 3-4 slices fresh-cut raw veggies: red bell peppers, cucumber, cherry tomatoes 1 glass light red wine, 1 small glass water Vanilla pudding	Baked chicken (single breast or leg and thigh) Rice pilaf (half cup) Broccoli citron (3-4 florets) 1 glass white wine, one small glass water Slice of pumpkin pie with vanilla whipped cream	2 slices of bagel with cream cheese, smoked salmon, sliced tomato, sliced sweet onion, capers, lemon, salt, and pepper Spinach salad with cranberries in balsamic vinaigrette Glass of milk Fresh cut fruit with cream One square of rich dark chocolate

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