Wouldn’t it be great if you could enjoy the best foods summer has to offer and lose weight? You’re in luck: Our indulgent mix-and-match meal plan features healthied-up versions of all your warm-weather faves (even burgers and lobster rolls!).
Aim to eat about 1,500 calories a day (three 400 calorie snacks and two 150-calorie snacks). Balance your diet with low amounts of fat (less than 30% of total daily calories), moderate carbs (40-50%) and moderate amounts of protein (20-25%). Add an additional 100-150 calorie snack if you are taller than 5’6″, very active or more than 30 pounds overweight.
Include some form of protein with each meal or snack, whether that’s lean meat or poultry, low-fat dairy or plant-based protein sources like nuts or beans. Protein is important for building lean muscle and it will also help you feel more satisfied. Include small amounts of healthy fat with each meal/snack to keep you fuller longer and to improve the absorption of fat-soluble vitamins. And cut back on your amount of refined carbs (think: white rice, bread, pasta, plus cakes, candies, cookies).
Double your vegetables. You can’t go wrong with half a plate of vegetables. So, pile on the broccoli, leafy greens, peppers or mushrooms for a flavorful and satisfying meal. Eat them first because vegetables help you feel full on fewer calories and for longer periods of time.
Fill up on hydrating fruits. Melons and berries are weight loss gems. Both are high in water but berries are also a great source of fiber. For a treat, try raspberries. At 8g of fiber per cup, they are an excellent hunger fighter and make for a delicious dessert.