Diet Meal Plan to Lose Weight

by | Jan 16, 2012 | Health Habits, Nutrition Support, Uncategorized

Diet Meal Plan to Lose WeightHere’s a sample diet meal plan to lose weight:


Blend together two eggs, half cup finely diced cabbage, few springs of finely chopped parsley, one medium sized onion chopped, a couple of Spinach leaves – chopped, three tablespoonfuls of water, some salt to taste.

In a frying pan, put one tablespoonful of oil, heat a few seconds then pour the blend you’ve just prepared. Cook over medium flame; turn over after couple of minutes. Your green omelet will be well cooked in about 5. Serve hot with a glass of cold water.

This breakfast will provide you all the dietary requirements of fiber, proteins, fats, vitamins and minerals. It will provide you enough energy (omelet will be approximately 250 calories) to last you for 5 to 6 hours, i.e. lunch time.

If you have a particularly big day ahead of you and feel you might need more energy, top up the omelet with half a cup of your favorite breakfast cereal or chopped dried fruits. Make this breakfast a part of your diet meal plan to lose weight.


Take two slices of whole grain or brown bread, make into toast, spread a thin slice of turkey or chicken or tuna or salami and top up with two spinach leaves and tomatoes. For the top bread slice you may apply a thin layer of peanut butter.

Eat slowly. You will find this sandwich very juicy and will love the heady mix of peanut butter with the other flavors in the sandwich. This is a very low calorie (230), light-weight lunch and qualifies for the diet meal plan to lose weight. You may drink as much water as you like.


Your diet meal plan to lose weight will look and taste better with this lovely Chicken recipe.


  • 1/4 cup fat free chicken broth
  • 1 medium or small onion, finely chopped
  • 2 garlic cloves, peeled and minced
  • 8 ounce tin of tomato sauce
  • 1/2 cup light corn syrup
  • 1/4 cup red wine vinegar
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 1/4 teaspoon white pepper
  • 4 boneless chicken breasts (skin removed)

The recipe: In a large nonstick frying pan, heat broth over low or medium heat, lightly sauté the onion and garlic till light brown, pour in the tomato sauce, vinegar, syrup. Add basil, oregano and pepper. When the mixture begins to boil, reduce heat, stir lightly.

Add chicken to sauce and simmer 45 minutes, stir lightly a few times.

This recipe makes 4 servings, each roughly 270 calories with 3 grams of fat.

I hope you will enjoy this meal plan to lose weight. Remember to

use lean meats, no more than one tablespoonful of oil where required, use plenty of veggies and fruits as part of your meal plan to lose weight. Enjoy!

You may also browse these healthy eating daily menu plans with different calorie budget 😉