Think Thin: A Healthy Meal Plan for Weight Loss

by Sandra Conti on Jun 18, 2015 2:30:00 PM

iStock_000035465996_SmallIf you’re hitting the gym but not seeing results, it’s because your goals really are achieved in the kitchen! Besides making the time for the gym, it’s important to also make the time to prioritize your diet and the best way to do that is to prepare meals and snacks ahead of time.

Putting together your own menu allows you to control the ingredients of your meals so you can cut out extra fats like oil and sugar. Knowing ahead of time what your meals for the day will consist of not only helps reduce cravings, it also helps to avoid going long periods of time and risking blood sugar levels dropping, since you will already have snacks nad meals ready to go. 


A Meal Plan for Weight Loss to Eat Your Way Healthy

One of our favorite ways to start the day is by grabbing a bagel on the go, but turning this into a healthier habit is easier than you think! Swap out your bagel from the local deli by purchasing bagel thins, then toasting and top with your favorite nut butter and bananas. Switch it up to avoid getting bored by swapping out seasonal fruit like sliced strawberries or blueberries.

To avoid cravings and a drop in blood sugar, which can often lead to caving in for quick, and often, unhealthy lunch, having a midmorning snack is important. Greek yogurt gives you a good source of protein and a great spot for dipping apples! Top with cinnamon for a sweet treat, or mix a powdered protein peanut butter into your yogurt for a light and fluffy whip!

For lunch, opt for an open-faced sandwich, allowing you to avoid feeling deprived while cutting out some of the calories and carbs from your day. Try a chicken melt with avocado and low fat cheese over whole wheat bread. Add a side salad of leafy greens like spinach with tomatoes. Keep your dressing on the side to consume less and choose vinaigrette. 

Overcoming the mid-afternoon feeling can be a struggle! We reenergize our afternoon with cut up veggies like carrot and zucchini sticks, cucumbers, and peppers dipped in hummus. Another easy snack to bring to work or your gym bag are hard boiled eggs. Alternate throughout the week so you always have something to look forward to.

Because you’ve fueled throughout the day properly, enjoy a well-balanced dinner with ½ cup whole wheat or veggie pasta with a protein source like chicken or shrimp. Keep your protein to at least 4-6 ounces and top with a veggie like broccoli or spinach. Avoid adding extra oil by seasoning with lemon juice or roasted red peppers to pack in the flavor without the fat.

To end your day, keep dark chocolate on hand but be sure to only break off about a ½ ounce square. Snack on a Medjool date for a sweet alternative. Shopping and preparing ahead of time allows you to create a meal plan for weight loss that is easy to stick to, and actually allows you to eat more than you may have expected!

Being the best health club in NJ takes dedication and drive. At WoW, our people go the extra mile!

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Topics: Weight Loss, Eating Well