The best free weight loss planners

The best free weight loss planners

The best free weight loss planners

Meal planning page for the DASH dietvia health.gov

US Department of Health and Human Services: The DASH Diet

The DASH Diet, named the “Best Overall Diet” for eight years running US News & World Report, aims to treat or prevent high blood pressure. Although not specifically designed for weight loss, people tend to shed pounds if they follow it. Designed by DHHS, this 7-day meal planner provides a great starting point for people interested in making this long-term lifestyle choice. However, Yeung warns, 2,000 calories a day is required, which isn’t the right number for everyone to lose weight. She suggests getting your own counts from an online calorie calculator or professional. Seeing a doctor or licensed dietitian is optimal, she says, because “there are many factors to consider, such as activity level, ethnicity, and medical history.” A day on the DASH diet looks like this:

Breakfast: 3/4 cup bran flakes cereal; 1 medium banana; 1 cup skim milk; 1 slice wholemeal bread with 1 tsp soft margarine; 1 cup orange juice

Lunch: 3/4 cup chicken salad; 2 slices of wholemeal bread; 1/2 cup fruit cocktail

Dinner: 3 ounces of beef (eye of the round); 1 cup green beans; 1 small baked potato (with 1 tablespoon non-fat sour cream; 1 tablespoon grated cheddar cheese; 1 tablespoon chopped green onions); 1 small wholemeal roll with 1 tsp soft margarine; 1 small apple; 1 cup skim milk

Snacks: 1/3 cup almonds (unsalted); 1/4 cup raisins; 1/2 cup fruit yogurt (fat-free, no added sugar)

Here are 11 things you need to know about the DASH diet.

Various vegetables for sale at a market.Jasni/Shutterstock

Hurry to Eat: 7 Day Vegetarian Weight Loss Meal Plan

Vegetarians, rejoice! This is a diet designed just for you. Food Up’s 7-Day Meal Planner with its individual calorie recommendations not only avoids meat, but also ensures that you are getting enough protein, omega-3 fatty acids, iron and vitamin B12. “These are key nutrients that can easily be overlooked in a typical vegetarian diet,” says Whitmire. And just proteins should be an important part of a diet. “This plan highlights unusual — and tasty — sources of protein like lentils, quinoa, beans, yogurt, and cottage cheese,” she says, “and they’ll help you feel full.” Another bonus: This meal planner prompts you to add extras to prepare so you can use them in other dishes or just eat leftovers for some meals. It makes it more realistic, because let’s face it — no matter how dedicated you are, it’s really hard to cook every meal from scratch every day. Here is a sample menu for one day:

Breakfast: Banana and egg pancakes with 1 tablespoon of flaxseed and 1 teaspoon of honey

Lunch: Tofu Pineapple Salad

Dinner: Spicy black bean soup topped with a tortilla

Snacks: 1 orange, a good handful of nuts

Display Greek yogurt granola and blueberries on blue tabletop.  Healthy food, snack or breakfast.nadianb/Shutterstock

Very fit: simple diet plans for losing weight

This health and wellness site’s meal plans — which give you options for 1,200, 1,500, and 1,700 calories per day — focus on nutrient-dense foods. However, as Whitmire notes, it’s very difficult to get the right amount of nutrients from a diet that’s under 1,500 calories. “Very low-calorie diets result in the rapid weight loss that most people seek to fuel their progress,” she says, “but I wouldn’t recommend them for more than seven days.” She also shares some nice tips on how to get in shape keep a meal plan. Here’s an example from the 1,500 calories a day option:

Breakfast: 1 slice of 100% whole grain toast with 1 tablespoon of almond butter; 1 hard-boiled egg; 1 orange; 1 cup regular coffee or tea

Lunch: 2 slices 100% whole wheat bread, 2 ounces sliced ​​roast beef, 1 slice Swiss cheese and 1 tablespoon mustard; 1/2 cup sliced ​​carrots; 1 cup non-fat milk

Dinner: 1 three-ounce chicken breast fillet with two tablespoons salsa; 1 cup cooked broccoli with lemon juice; 1/2 cup cooked black beans; 1 100% whole wheat roll with 1 teaspoon butter; 1 small glass of white wine

Snacks: 1 nectarine; several glasses of water; 3/4 cup plain yogurt with 1 tablespoon honey; 1/2 cup blueberries; 10 half pecans; 1 cup 100% grapefruit juice

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