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In order to drop pounds, you need to create an energy deficit through a combination of diet and exercise. This no-fuss meal plan keeps your calories moderate (around 1500 for 24 hours), with most of them coming from whole, minimally processed foods.
Breakfast
1 cup cooked oatmeal mixed with cinnamon, 2 Tbsp. almonds and 1/2 cup raspberries
1 hard-boiled egg
2 cups green tea
Research suggests that adding protein-rich eggs to your breakfast can tame your appetite, so you’re less likely to overeat later in the day. Plus, the antioxidants in green tea may help trim your waistline by inhibiting the absorption of fat.
Morning Snack
1 apple
Healthy, fiber-rich snacks will help you avoid mealtime binges and energy crashes.
Lunch
Lentil salad: 3/4 cup cooked lentils mixed with 1 cup cherry tomatoes, 1 cup diced red bell pepper, 1 cup baby spinach, 1/2 cup parsley, 2 Tbsp. walnuts and 1 Tbsp. red wine vinegar
Inexpensive lentils are loaded with fiber, which helps you stay full and lose weight. Nuts add healthy fats to make the meal more satisfying.
Afternoon Snack
1/2 cup plain, low-fat Greek yogurt
1/2 cup blueberries
Greek yogurt has twice the hunger-quelling protein of regular yogurt. Blueberries lend a boost of energy for your post-work run.
Dinner
4 ounces wild salmon
2 cups steamed broccoli topped with 2 tsp. olive oil
1/2 cup cooked quinoa
Salmon has been found to aid weight loss, especially in women. Plus, whole-grain quinoa provides a duo of carbs and protein to spur exercise recovery.
Nighttime Snack
3 cups air-popped popcorn, sprinkled with salt and cayenne pepper
A bowl of popcorn provides a satisfying crunch for just 93 calories!
Daily Total: 1506 calories, 83g protein, 57g fat, 184g carbohydrates.