Diet Meal Plans for Slow and Steady Weight Loss | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Diet Meal Plans for Slow and Steady Weight Loss

September 10, 2012 | Mitch Calvert

Must See Nutrition Videos

As a culture we've turned dieting into an exercise in deprivation. Crash diets rarely provide lasting results. But a smart, planned-out diet meal plan can keep hunger at bay and lead to slow and steady weight loss that has lasting results. Don't know where to start? Here are some tips.

Make Protein the Base

A one-size-fits-all approach to nutrition certainly doesn't work. We all have different responses to food and different metabolism based on age and lifestyle. But generally, for the majority of people, including lean protein with every meal always works. Fill up on protein and fill in the gaps with other macronutrients from carbohydrates and fats. Well balanced diet meal plans include sources of all three, but let protein fill the biggest space on your dinner plate. (Learn more about Protein and your diet.)

Hungry? Eat Meals With 30/30/8 Grams

Aim for 30 grams of protein per meal, with 30 grams of carbohydrates and 8 grams of fat. If early in the day, consume slow-digesting carbs. Get your fats from a teaspoon of healthy olive oil or a tablespoon of healthy nut butter. This breakdown delivers 240 calories from protein and carbs and 72 calories from fat. Add in some fibrous veggies and you've got a recipe for success.

Eat 4 to 6 Times a Day

If you follow the 30/30/8 guideline and eat six times a day, your calorie count clocks in at slightly under 2,000. You may find you need more or less, depending on how many calories you burn with activity, but this is a good starting point. Eating that many times a day is difficult for some, but it is necessary. Low calorie meals won't keep you full all day long like a Grand Slam breakfast from Denny's.

Swap out Carbs

But only if you are a carb-sensitive individual or don't have an active lifestyle. For last three meals of your day, keep the protein intake the same and double the fat to 16 grams to swap out carbs. Load up on veggies to keep you feeling full longer. I always take carbs around workouts or heavy bouts of exercise, so bear that in mind if you train in the evening. (Learn about the No-Grain Diet.)

Good Foods to Include

Protein

  • Skinless chicken breast
  • Tuna
  • Extra lean beef
  • Lean fish (cod, pickerel, talapia, halibut, etc.)

Carbohydrate

  • Oatmeal
  • Rice
  • Fruit
  • Sweet potato or yam
  • Veggies

Fat

  • Extra virgin coconut oil
  • Extra virgin olive oil
  • Macadamia nut oil
  • Natural peanut butter, almond butter or cashew butter
  • Avocado
  • Nuts

Topics: DIET | BURN FAT
Mitch Calvert
- Mitch Calvert, born and raised in Canada, chose a life of health and fitness eight years ago, transforming himself from a severely overweight teenager to...
Mitch Calvert
- Mitch Calvert, born and raised in Canada, chose a life of health and fitness eight years ago, transforming himself from a severely overweight teenager to...
More Cool Stuff You'll Like

5 Foods That Are Stunningly High in Sodium

Healthy (and Unhealthy) BBQ Ideas For Athletes

6 Eating Mistakes That Undo Your Workouts

Spice Up Your Healthy Cooking With These Lively Combos

5 Ways Junk Food Can Mess With Your Head

7 Foods That Are Ruining Your Workouts

Where the Paleo Diet Falls Short

The 6 Worst Foods for Athletes

How Undereating Can Make You Gain Weight

5 'Good Foods' That Might Be Bad for You

Terrible Toppings: The 5 Worst Things We Put on Food

Brown Rice vs. White Rice: Does It Really Matter?

5 Healthy Foods That Got a Bad Rap

Salad Showdown: Which Greens Are the Healthiest?

5 'Healthy' Side Dishes That Are Worse Than French Fries

11 Food Services That Deliver Ready-Made Nutritious Meals

The Cheat Meal Day: Why It's Not So Smart

The Boston Cannons'

Healthy Makeovers for 3 Classic Meals

Vegetarian Athlete Tips: Olympic Swimmer Kate Ziegler

5 Ways to Fuel Your Early Morning Workout

Small Change, Big Difference: 5 Foods You Should Buy Organic

A Sneaky Food Additive Athletes Should Avoid

STUDY: Eat More Fruits and Veggies, Live (Almost) Forever

Load Up on These Foods at Your Backyard Barbecue

5 Nutritional Power Combos for Athletes

10 Easy Ways to Eat Real Food

How to Eat Organic Without Breaking the Bank

5 Protein-Packed Recovery Shakes

4 'Bad Foods' That Might be Good for You

12 Foods Every Athlete Should Eat

3 Fruits and 3 Vegetables Athletes Must Eat

The Case for Red Meat

You Should Eat the Peel of These 12 Fruits and Vegetables

The Best Foods for Digestive Health

Fuel Up Fast With 4 Smoothies From the New York Giants

Tips for Healthy Weight Gain

3 Nutrition Mistakes Endurance Athletes Make and How to Fix Them

5 Delicious Ways to Make Junk Food Less Junky

How to Deal With Your Sugar Cravings

Are You Eating Too Much Protein?

10 Athlete-Approved, High-Protein Healthy Cereals

The Healthiest (And Unhealthiest) Ways to Eat Chicken

Living Near Fast Food Could Increase Your Odds of Obesity

5 Non-Boring Ways To Eat Chicken

Diet Changes: 5 Tips to Help You Stick to Your Plan

How Friends and Family Affect Your Food Choices

9 Athlete-Approved Peanut Butter Sandwiches

Why You Need Dietary Fiber