Healthy Menu for the Non-Diet Weight Loss Approach

Day 1


Breakfast

  • 1 cup coffee/tea
  • 1 cup oatmeal
  • 2 tsp brown sugar
  • 1⁄2 banana
  • 1 Tbsp natural nut butter 
  • Milk for oatmeal/coffee

Lunch

  • 2/3 cup rice
  • 1 cup cooked dark greens
  • 2 ounces grilled chicken/fish
  • 1 apple with skin
  • 1-2 tsp EVOO/butter spread

Dinner

  • 1 cup roasted butternut squash
  • 1⁄2 cup peas
  • 1-2 cups salad greens
  • 3 ounces grilled/roasted meat
  • 2 tsp olive oil
  • 1-2 Tbsp light dressing

Snacks

  • 1 oz corn chips, 1⁄4 cup fresh salsa
  • 2 clementines
  • 6 oz greek yogurt with 1 cup berries

Day 2


Breakfast

  • 1 cup coffee/tea
  • 1 Nutrigrain waffle
  • 1 Tbsp agave or light syrup 
  • 1 cup berries
  • 6 oz Greek yogurt
  • 2 Tbsp walnut pieces

Lunch

  • 1⁄2 whole wheat pita pocket
  • 1 cup raw vegetables (lettuce, tomato, onion)
  • 2 ounces roasted turkey
  • 1 apple with skin
  • 2 tsp light mayo or 2 Tbsp Avocado
  • 2 Tbsp chocolate covered almonds
  • 4 oz yogurt

Dinner

  • 2/3 cup quinoa/brown rice mixed with
  • 1 cup stir fried veggies: onions, peppers, carrots
  • 1 cup steamed broccoli 
  • 3 ounces baked fish or stir fry shrimp
  • 2 tsp olive oil
  • Lemon juice, seasonings

Snacks

  • 1⁄2 banana with 1 Tbsp Justin’s Almond Butter
  • Rice cake with 2 Tbsp Hummus and cucumber slices
  • Boiled egg, 8-10 grapes

Day 3


Breakfast

  • 1 slice whole grain toast (avocado toast)
  • 1⁄2 grapefruit
  • 1 scrambled egg
  • 2 Tbsp mashed avocado
  • 1 cup milk/5-6 oz Greek yogurt

Lunch

  • 1⁄2 cup corn, 1⁄2 cup beans
  • 2 cups salad
  • 1 oz shredded Mexican cheese
  • 1 oz chicken
  • 2 Tbsp Light salad dressing
  • 2 Tbsp fresh salsa
  • 8-10 grapes

Dinner

  • 1/2 sweet potato
  • 3 ounces roasted pork/chicken
  • 1 cup cooked cabbage
  • 1 cup steamed carrots
  • 2 tsp olive oil

Snacks

  • Apple and 1 Tbsp natural nut butter
  • 1 cup low sugar cereal with 1/2 cup milk

Dieting is often futile, we’ve proven that. When I work with clients who are trying to change their eating behaviors, it’s not as simple as just making different food choices. Long term behavior change is a complex process, that is a journey made up of small steps. To change our unhealthy eating behaviors, we need to first understand what environmental and emotional triggers lead to those behaviors. Sometimes we aren’t even aware of what we are eating. I really try to discourage clients from being overwhelmed with meticulous about measuring, counting, and configuring (calories, grams, points, etc.). That does not have to be a long term part of a healthy lifestyle.. Also, success in eating healthy and/or losing weight should not be measured by a single number, just as failure should not be determined by a single number or one bad meal. 

Typical fad diets and meal plans do not always allow us variability in our appetites and tastes. I believe in flexibility. I mean, I don't eat the same way every day. Variety is good I think – but if you are one of those people that likes the same things and the same routine all of the time, that is okay, too! We need to embrace our individuality with our dietary choices, and a healthy meal plan should not eliminate an entire food group or a type of food unless it something that we suspect may be making you sick (like gluten, soy, or lactose). 

What's that old saying? Everything in moderation? YES! I do believe in practicing portion control, but that should not be interpreted as weighing and measuring every single food item that one eats. I really work with clients on learning what is an appropriate portion and decreasing the gap between how much is appropriate and how much we want.  I can teach people to use their hand as a guide to portions. One handful = starches at meal, Two handfuls = vegetables at a meal, and so on. So before you decide to try some new weight loss plan and spend your precious dollars on a “program,” think about what I have said. You can be healthy without dieting, overly restricting, and being miserable. 

I have included a sample healthy meal plan here, if you are looking for some ideas. I have included actual measurements so that you have an idea of what appropriate portions are. This meal plan is good for the general population, but it would need some adjustments for certain conditions, ages, and activity levels.