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Meal Planning Ideas for Pairing Food and Wine

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David Lynch, a James Beard Award-winning sommelier and author of Vino Italiano: The Regional Wines of Italy is surprisingly cynical about wines for a wine expert. Lynch describes the typical scenario: “You’re in a restaurant that takes wine very seriously, one where a thick, leather-bound, 25-page book arrives with great fanfare–and a thud–at the table.” However, he realizes, the everyday person “[Doesn’t] come to your restaurant to read a book.” The truth is, all we need is a nice wine to go with our meal, not an enormous, daunting wine list handed to us by a pressed waiter with a pair of condescending eyes. And, lucky for us, if we know the secrets of wine pairing we can have that nice wine, and great meal, in the comfort of our own home. All you have to do is learn the basic rules for wine pairing and you can turn a Friday night into a romantic and festive evening. Just hand the kids off to your sister or aunt, set the table, and read up on these meal planning ideas for a wonderful night of food and wine.

Basic Rules of Wine Pairing

  1. Identify the properties and characteristics of the dish and go from there. Look at your grocery list ideas and then start thinking about what wine would best accompany those foods. For example, if you prepare a steak, couple it with a full wine. Both steaks and full wines are hearty and strong.
  2. When in doubt, match regional cuisine with their regional wines or with wines from grapes of a similar soil and climatic condition. A tomato sauce pasta dish, for example, tastes delectable alongside a Tuscan Chianti, however French chablis (the grapes of which grow in a climate that retains their tangy edge) will serve this dish just as nicely.
  3. Keep in mind that palates can be cleansed with either tannins or acids after a rich meal, like a steak or fried chicken dish. Tannins can come from the skins of the grapes used in winemaking or the wood barrels a wine may have been aged in. Tannin tastes similar to the flavor you would get if you sucked on a tea bag and causes a puckering of the gums. It’s this astringent flavor that helps strip the fats from your tongue and cleanses the palate after a fatty meal.
  4. Match acids with acids. Acidic wines and cream don’t mix, unlike acidic wines with shrimp and lemon pasta. Anything sauteed in a lemon-butter such as salmon and shrimp cakes sauce tastes great with a Sauvignon Blanc or Pinot Grigio.

Last but not least, drink what you want and what makes you feel good! Your preferences should always take precedence over others’ recommendations, even if they’re coming from the mouth of a wine connoisseur.

17 Day Diet Meal Plan

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The 17 Day Diet was created by Dr. Mike Moreno, a family practice physician in California and his book about this plan is available online. It has three cycles, lasting 17 days, plus a fourth long-term maintenance cycle. If followed, this plan can help you to lose weight quickly and learn how to keep it off. It was originally created to help people lose those unwanted pounds gained during the holidays, but it can be used any time during the year to lose weight. The 17 Day Diet Meal plan is a diet for clean eating with reduced sugar, and contains no fried foods, processed foods, and other unhealthy foods.

Steps in the 17 Day Diet

  • Cycle 1 – The “Accelerate” phase of the plan contains 1200 calories per day. You will most likely have a weight loss of 10 – 15 pounds, most of which is water weight. Consumption of an unlimited amount of vegetables that aren’t starchy, for example, romaine lettuce, carrots, and potatoes, and lean protein, along with limited amounts of fruits, probiotics and a little healthy fat, such as olive oil, are the guide here for 17 Day Diet foods.
  • Cycle 2 – The “Activate” phase is the same as cycle 1 except that it reduces the fat to one serving and adds two servings of healthy carbohydrates for the diet meal plan. It plans for 1,500 calories per day, alternating lower-calorie days with slightly higher calorie days. This is for a 17 day diet menu. You will most likely have a 5 – 6 pound weight loss.
  • Cycle 3 – The “Achieve” phase is a period from the 52nd day and onward that allows for healthy foods with a slower rate of weight loss of about 2 – 3 pounds. It is basically the same meal plan as cycle 2, except protein is restricted to portions equal to the size of a sponge and there is an extra option for one serving of alcohol and 100-calorie snacks. The low carbohydrate diets are eliminated and it becomes a more balanced low calorie diet.
  • Cycle 4 – The “Arrive” phase means that hopefully you have reached your goal weight. You will follow diet meal plans from one of the earlier cycles during the week with controlled splurges on weekends (like having a favorite meal) to maintain your new weight. Hopefully, you know what healthy meal plans are all about by now.

Exercise at least 17 minutes a day during the first two cycles – primarily walking because of the limited amount of calories you consume. In the later cycles, exercise 150 – 300 minutes per week. In addition, if you gain 5 pounds after completing the 17 Day Diet plan, go back to cycle 2 until you lose those unwanted pounds.

Benefits of the 17 Day Diet Meal Plan

The variety of foods and cycles can keep you motivated. Also, the free diet meal plans are simple to understand and follow. Dr. Moreno’s book includes tips for avoiding holiday weight gain and for eating out. In addition, it contains 17 Day Diet recipes. If you don’t have time to do the cooking, there are home delivery meals available for a price. In all, it is up to you to maintain your weight and continue to exercise after going through the diet meal program. Make a lifetime commitment to have a healthier lifestyle starting with the 17 Day Diet meal plan!

Get more tools for planning healthy meals here. 

The Paleo Diet Meal Plan for Athletes

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Loren Cordain’s first book, The Paleo Diet, shattered many people’s predispositions about meat and eating with one simple idea: we should look to the past for a healthier future. Of course, Cordain’s anti-carb stance is nothing new. We’ve been feeling guilty about that extra scoopful of pasta, buttered croissant, or piece of garlic bread since the days of Adkins’ and the South Beach Diet.

However, for runners, cyclers, and athletes, in general, carbs have always been the way to go. As Cordain states, “Nearly every successful endurance athlete . . .ate with a heavy emphasis on cereals, bagels, bread, rice, pasta, pancakes, and potatoes.” Now, on the contrary, world-class athletes like Ryan Bolton and Gordo Bryn have taken up the Paleo Diet especially tailored for athletes and outlined in Cordain’s second book, The Paleo Diet for Athletes. If you’re an athlete that gravitates towards the carbs, you may want to change up your diet to see if you can increase your performance, speed, and endurance.

The Method of the Madness: Why Paleo Diet Meal Plan for Athletes Works

According to Cordain, there is significant scientific basis for the Paleo Diet hypothesis:

  • Branched-chain amino acids found in animal protein build and repair muscle. When athletes eat meals with higher amounts of protein, they “reverse the natural breakdown of muscle that occurs following a workout and thereby reduce recovery time and train at a greater intensity at the next session.”
  • Metabolic alkalosis reverses metabolic acidosis, preventing muscle loss. Um, excuse me? For those of us who aren’t exactly well acquainted with physiology, all foods are either broken down through the kidney as an acid or alkali. Athletes are more prone to acidosis, an increased acidity in the blood, due to the byproducts of exercise. The body neutralizes these acids by breaking down muscle tissue, something we definitely want to avoid. The Paleo Diet’s emphasis on fruits and vegetables, as opposed to grains and starches, reverses metabolic acidosis, and prevents muscle loss. Happy muscles, happy athlete.
  • Antioxidant vitamins, minerals, and phytochemicals found in fruits and vegetables provide nutrients to athletes, ward off illness, and improve general health. No arguing with that.
  • While the Paleo Diet generally discourages starchy carbs and grains, Cordain contends that glycogen, a body fuel essential for high-level performance found in starches and sugars, can and should be consumed in the narrow time frame following exercise.

Following the Paleo Diet Meal Plan as an Athlete

While most of the methodology of the Paleo Diet for Athletes is identical to the Paleo Diet for anyone, as an athlete you should pay close attention to the post-workout window. Following exercise, feed your body with both a high protein food, like fish, and a starch, like bananas, potatoes, sweet potatoes, or yams. Other than in the post workout period, stay away from grains, dairy products, high-sodium meals, and fatty meats. Gravitate instead towards fresh fruit, vegetables, lean meats, and seafood. If employed correctly, the Paleo Diet meal plan for athletes could improve your skill, speed, and performance, on the court, track, or field.

Better meals begin with better planning. We can help.

How to Make Low-Fat Diet Meal Plans

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We all know that French fries and burgers aren’t the healthiest choices, but we should treat ourselves to something salty and succulent every once in a while, right? Not necessarily. Researchers at the University of Calgary suggest that just one high-fat meal can radically increase your blood pressure, heart rate, and the resistance of blood vessels as you confront stressful tasks, like public speaking or a physical exercise. Yikes. We’re suddenly regretting indulging in that cupcake. “It’s been well documented that a high-fat diet leads to atherosclerosis and high blood pressure, and that exaggerated and prolonged cardiovascular responses to stress are associated with high blood pressure in the future. So when we learn that even a single, high-fat meal can make you more reactive to stress, it’s cause for concern because it suggests a new and damaging way that a high-fat diet affects cardiovascular function,” stated Dr. Tavis Campbell, a behavioral medicine specialist.

Of course, take this information with a grain of salt. Some people are perfectly healthy, even with the occasional steak and fries meal. However, if you have a history of high cholesterol, high blood pressure, diabetes, obesity, heart disease, or if high cholesterol runs in your family, you should take on a low-fat diet to maintain your cardiovascular health.

Tips to Maintain a Low-Fat Diet Meal Plan

If you want to start making healthier choices or cutting out some of the fat in your diet, take a long, hard look at your current food choices. You can also find ways to cook that will decrease your fat intake.

Making the Right Food Choices:

  • Check your labels and avoid food containing trans-fats, also known as hydrogenated oils.
  • Decrease your consumption of fatty meats like sausages, hot dogs, bologna, salami, organ meats, goose, duck, and untrimmed red meats. Choose lean meats and poultry without skin.
  • Select fat-free, 1 percent fat, and low-fat dairy products.
  • Cut back on beverages and foods with added sugars.
  • If you do drink alcohol, drink in moderation. Resist ordering that second margarita or another round of beer and shoot for only one drink per day. A glass of wine at dinner is a great option for anyone taking on a low-fat diet meal plan.
  • Follow the American Heart Association recommendations when you eat out and try to keep an eye on your portion sizes. As a general rule of thumb, only eat half of your entree and skip dessert.

Cooking methods to decrease your fat intake:

  • Use vegetable broth when cooking instead of oil and butter
  • Always trim your meats, then prepare your skinless and lean meats without added saturated and trans fat.
  • When making sauces, always let your cooking liquid cool, then remove the hardened fat before making gravy or any other sauce. You can also use a fat separator to pour the “good liquid” from the stock, leaving the fat in the pan.
  • Cook your eggs without the yolk, and bake with egg whites instead of whole eggs.
  • When baking, limit your vegetable oil to a tablespoon or less.  You can even substitute apple sauce in some recipes.
  • Replace your butter, lard, or shortening, with vegetable oils, like canola, sunflower, soybean, or olive oil when cooking dishes. Butter can be replaced when sautéing vegetables, pan-frying fish, or cooking pancakes.

Stay motivated to keep up with your low-fat diet meal plan by keeping in mind that you’ll both look and feel better when making healthy choices. While we may miss our steak and fried eggs, indulging in high-fat dishes is just not worth it. While partaking in a low-fat diet, make sure that you’re getting enough “healthy fats” to absorb the fat-soluble vitamins A, D, E, and K, as well as other important nutritional compounds.

Food On The Table can make dinner easier. Learn how here.

The Mediterranean Diet Meal Plan and You

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The Mediterranean diet originated from the idea that Mediterranean populations eat healthier than many Western civilizations. As it turns out, Mediterranean populations have consistently lower levels of heart disease compared to the rest of the Western world, according to an overview of the diet published by the European Society of Cardiology. The Mediterranean healthy hearts could be attributed to a diet rich in monounsaturated fatty acids, which lower risks associated with cardiac disease. Lots of omega-3s from fish and olive oil keep blood pressure, triglyceride, cholesterol, and LDL cholesterol levels stable, according to the U.S Department of Health and Human Services. If you want to change up your diet plan and integrate some omega-3s into your diet, try the Mediterranean diet meal plan.

Fats in the Mediterranean Diet

A key element of this plan is healthy fats. The Mediterranean diet meal plan prioritizes healthy fats, which minimize inflammation and increase energy. Healthy guidelines usually advocate 35% or less of daily calories from fat. However, with the Mediterranean diet meal plan, you can eat 35% to 40% if you limit your diet to healthy, monounsaturated fats, such as those found in olives, nuts, and avocados, instead of saturated fats and trans fats. Saturated and trans fats could contribute to heart disease and should be avoided. Swap butter for olive oil and canola oil to better follow the Mediterranean diet. For example, you can dip bread in olive oil with a bit of garlic and spices, rather than eating bread and butter. Trust us, bread and olive oil is equally delicious. Select low-fat dairy for healthy diet meal plans, like the Mediterranean diet.  For example, swap higher fat dairy products for skim milk, fat-free yogurt, and low-fat cheese.

Mediterranean Friendly Starches

The Mediterranean diet also prioritizes plant-based foods, like fruits and vegetables. The farmer’s market in your area is a great source for garden-fresh produce. Most of your meals will be vegetarian in this diet meal plan, so expect to be cutting meat to a minimum. Also swap white starches for whole grains, legumes, and nuts. Nuts, in particular, are a great source of protein, but should be kept to a minimum since they are calorie dense and fatty. Replace peanut butter that contains hydrogenated fat or increased sodium with natural peanut butter. You could also try almond butter or tahini paste (ground sesame seeds) on bread as peanut butter substitutes.

Meats and Fish on the Mediterranean Diet

Limit red meat to no more than a few times a month in the Mediterranean diet meal plan. Instead, eat fish and poultry at least twice a week. Use fatty fish, rich with omega-3 fatty acids, such as salmon, mackerel, lake trout, herring, sardines, and albacore tuna.  Grill it, don’t fry it! Grilled meat is much healthier and less caloric than fried meat. Minimize your sodium intake by cutting your table salt use and, instead, flavor your food with spices and herbs.

If you like the philosophy of the Mediterranean diet meal plan you may want to give it a go. Whether you want to drop the pounds or you’re simply trying to live a healthier lifestyle, the Mediterranean diet could be your best bet.

 

Meal Plan for Portion Control

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According to the National Heart, Blood, and Lung Institute, we’re eating more than 20 years ago. A lot more. Taking a look at the serving size 20 years ago, bagels used to be 3-inches in diameter, now they’re 6-inches in diameter. Cheeseburgers are now gargantuan and around 300 more calories than hamburgers back in the day. A serving of fries used to be about 2.4 ounces and 210 calories. Now? A serving of fries is about 6.9 ounces, and about 610 calories. If you’ve tried to make a healthy meal plan or a diet meal plan but haven’t lost any weight, you may have portion sizes to blame. Portion control is the key to making a successful healthy meal plan.

Servings of Each Food Group for Your Meal Plan

The key to eating the right portions is memorizing the right serving sizes and the amount of servings of each food group that you should be getting each day. The amount of servings you should eat could differ depending on your age, your exercise level, and your size. There are general servings that you should be getting of each food group, however. For items like bread, cereal, rice, and pasta for example, you should get anywhere from 6-11 servings a day. Fruits, we need about 2-4 servings a day, veggies 3-5, protein sources 2-3, and dairy 2-3, as well. The food pyramid recommends that we eat fats, oils, and sweets sparingly.

Portions of Each Food Group

Now that you know approximately how many servings you should be getting a day, you need to know approximately how much of each food group comprises a serving. The size of servings may surprise you . . .

Grains

One serving of grains could be anywhere from 50 calories for the less caloric grains to around 120 calories for carbohydrates like cereal or graham crackers. Examples include:

  • 1/4 bagel
  • 1/2 hot dog bun
  • 1/2 English muffin
  • 2 rice cakes
  • 3 graham crackers
  • 3/4 cup dry cereal

Fruit

One serving of fruit includes:

  • 2 tbsp raisins
  • 1/2 cup fruit canned
  • 1 1/2 cup watermelon
  • 1 small banana
  • 1 medium apple

Vegetables

Get enough vegetables by eating about 3-5 servings per day. One serving could be:

  • 1 cup of raw veggies or
  • 1/2 cup of cooked veggies

Dairy

Dairy is an important part of anyone’s diet. If you’re vegan or prefer nondairy products, make sure you’re getting your calcium through other foods or vitamins. Serving sizes of dairy could include:

  • 1 cup of skim milk
  • 1 cup yogurt or
  • 2 ounces of low-fat cheese

Protein

Protein helps us build muscle and keeps us fuller for longer. We don’t need as much protein as fruits or vegetables to maintain a healthy lifestyle. Here are some examples of protein serving sizes:

  • 3 ounces of meat, like chicken, sausage, or deli meats
  • 1 tablespoon of peanut butter
  • 1 egg
  • 1/2 cup of tofu

Keep in mind that there are higher and lower calorie options for each of these food groups, so if you’re trying to watch your figure you should look at the calories, not just the serving sizes. Make healthy choices to limit your caloric intake. For example, instead of peanut butter, you could opt for 1/4 cup of cottage cheese, which offers you a serving of protein with half of the calories. While calories aren’t the only important element of weight loss, it’s often a good idea to keep them in mind when trying to make healthy decisions. With this guide to serving sizes, you’ll be on your way to making your meal plan for optimal health in no time.

Choosing a Diet Meal Plan

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“I just can’t eat what I used to!” everyone says. We all know that our metabolism slows down as we age. Biological changes certainly can contribute to weight gain. “The energy powerhouse cells in muscles get damaged with age,” Jonathan Wanagat, UCLA researcher. “That damage accumulates over time and, on top of that, the body’s ability to repair that damage also dwindles with aging,” the researcher explains in an NPR interview.

If you’re concerned about your weight, the first person you should go to is your doctor, especially if you’re dealing with medical conditions associated your weight gain. Your doctor can help you choose a diet meal plan or refer you to a Dietitian or nutritionist who can help you get back on track. There are numerous diet meal plans available to those who want to lose weight. Once you start looking, you’ll be surprised at how many options you have. Here are just some of the many diet meal plans that you could choose from:

Low Calorie Diet

For a low calorie diet, it is essential that you take in fewer calories than you use. Instead of eating only three times per day, plan your diet around 4-6 “mini meals” that allow you to graze throughout the day. For these mini meals you can eat low calorie snacks, like reduced-fat string cheese, low-calorie yogurt, or raw vegetables with low-calorie dip to tide you over. For your main meals, eat 3-4 ounces of lean meats or fish and high fiber foods. Enjoy fruit for dessert to satisfy your sweet tooth. Make sure to drink plenty of water and stay away from sugary sodas. There are low calorie meal plans available free online that you can use for a reference. These can be for various amounts of calories, for example: 1000, 1200, 1500 or an 1800 calorie diet meal plan.

Paleo Diet Meal Plan

This diet meal plan was named after the Paleolithic Period, when our ancestors ate namely meat, fowl, fish, and the leaves, roots, and fruits of plants. The Paleo diet meal plan requires you to eat plenty of fruits, particularly berries and melons. Keep in mind that you will be eating plenty of nutritious, fresh vegetables, as well. You should prioritize your protein intake, to ensure eating 4-8 oz. of lean protein for each meal, such as: chicken, lean beef, turkey, or seafood. Then add several servings of multicolored vegetables to your meals – consume them raw, steamed, or lightly cooked to retain the full nutritional value. Finally, include good fats from avocado, olive oil, or a handful of unsalted nuts such as almonds, pecans, macadamias, or walnuts.

Mediterranean Diet Meal Plan

The Mediterranean diet meal plan is more of a lifestyle than a formal diet meal plan. The meals are meant to be eaten and savored with family and friends. To follow this diet, eat primarily plant-based foods, such as fruits and vegetables. Also, eat whole grains, legumes, and nuts. Bread should be whole grain and eaten plain or dipped in olive oil. Good choices for nuts include walnuts, almonds, cashews, and pistachios. Limit red meat to no more than a few times a month. Make sure the meat you do eat is lean and served in small portions. Eat poultry and fish at least twice a week. Be careful about the type of oil that you eat. Consume monounsaturated fats, such as olive oil, nuts, and avocados, instead of saturated fats and trans fats.

Vegetarian Diet Meal Plan

Vegetarians, in general, eat very healthy foods. To lose weight on a vegetarian diet meal plan, eat foods high in essential nutrients and fiber. If you are eliminating dairy products, then substitute low fat soy, rice or almond milk for regular milk and try soy yogurt. Be sure to include foods that are enriched with vitamins and minerals normally provided by dairy products, such as calcium and vitamin D. Remember to drink lots of water with and in between meals to stay hydrated.

Abs Diet Meal Plan

If you’re looking to smooth out your abs, you may want to try the abs diet meal plan. If you are a woman, then aim to consume no more than 1400 to 1500 calories a day. Learn how to make various smoothies, especially power smoothies with protein. Eliminate all excess empty calories from your diet. Maintain a diet journal and an exercise journal to track your progress on the abs diet. A “clean diet” is typically recommended. The main concept behind the clean diet is that if you eat foods in their natural state, you will be much healthier. For example, eat fresh veggies, instead of ones that are processed or canned. Choose healthy fats like those that can be found in olive oil. Eat equal parts of protein and complex carbohydrates, pick whole grains over processed grains, eat lean meats, and don’t eat fried food. If you follow all of these tips, you’ll be well on your way to rock-hard abs.

HCG Diet Meal Plan

The HCG diet is a very low calorie diet plan was developed by Dr. A.T.W. Simeons. HCG stands for Human Chorionic Gonadotropin, a hormone naturally produced by the placenta in pregnant woman. Simoens linked HCG to fat loss and recommended HCG injections in combination with a VLCD (very low calorie diet). The VLCD aspect of the HCG diet requires that followers consume only 500 calories a day with a diet that contains 200 grams of fat-free protein and a very small amount of starch. The first two days of the diet constitute the “loading phase.” There are no food restrictions and you are allowed to eat whatever you want. Then next is the “maintenance phase” with the 500 calorie per day limit.  The strict protocol does not allow for breakfast, but then requires lunch and dinner to consist of 100grams of lean meat, one vegetable, one Melba toast and one fruit.  The maintenance phase lasts between 26-40 days and requires daily injections that continue 3 days after the diet ends to avoid weight gain.

There are hundreds of diets out there, so there is definitely one that will fit all of your wants and needs. Visit a physician to dictate which diet meal plan is best for you. With a diet meal plan and some exercise, you’ll be well on your way to a healthy, happy lifestyle.

Are You Interested in a Diet Meal Plan?

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As Tom Venuto discusses in his book, “The Body Fat Solution,” there is one major reason why people are confused about the body fat or weight loss “problem”:  we constantly hear conflicting views, data, and opinions! A registered dietitian could say that the answer to lowering your weight is to eat low fat, a low carb enthusiast may say low carb is the answer, while a research scientist may say that optimizing your thyroid gland is the answer. What are we supposed to believe?

Maybe its time to develop your own beliefs about food and diet meal plans and you. If you have religiously followed one philosophy of weight loss but continually been disappointed with the results, perhaps you should make your own diet meal plan. Here are some tips to crafting your very own, unique plan, specifically tailored to your needs.

Identify Goals for Your Diet Meal Plan

In order to create healthy diet meal plans, most professional health associates will tell you to come up with a few long and short-term goals. These goals will act as benchmarks for your success. Typically, diet plan goals pertain to weight loss, healthier eating, and building muscle mass, but your goals could be as simple as lowering your body fat percentage or increasing energy levels. Think outside of the box, and try to identify what “problem” has resulted in your current health situation. Are you an emotional eater? Have you let family holidays get you off track? Are you a midnight snacker? Have you been drinking more than usual? Or have you simply given up on weight loss? Whatever the case, reframe your attitude and perception by giving yourself goals that will change your short term behavior and long term perspective and help you keep the weight off.

Nutrition and Food

The most important facet of any meal plan is nutrition. Nutrition needs to be your focus when you’re creating your diet meal plan too. Motivate yourself to stay focused by looking at food as the fuel that powers your body. Just like a car, the lower the quality of fuel we put into our bodies, the worse our bodies’ performance will be. With a lower physiological output, it may be difficult to stay on track with your diet meal planning. You may want to think about how much sodium, cholesterol, and saturated fat is in all the food that you currently eat. Do your research and decide what you really believe about nutrition. Do you want to go dairy-free? Gluten-free? Low carb? Why do you want to make these particular health choices? Justify your dietary selections through clinical evidence and try out different nutritional methods to see what methodology best suits your body and mind.

Off The Couch and Onto The Treadmill

Whether you love it or hate it, exercise in an essential part to any meal plan. You may have to determine what exactly you believe when it comes to exercise, as you did with diet. Do you believe that gaining muscle mass is the key? Does cardio work well with your body? Do you prefer Pilates or sports? Or do you like combining cardio, weight lifting, yoga, and different exercises to stay motivated? Whichever route you choose, note your weight and body changes and pick an exercise plan that works for your lifestyle. You may also change simple habits to burn extra calories. Try taking the stairs instead of the elevator, getting a desk treadmill, lifting light weights while you’re on the phone, biking to the nearby corner store, stretching before bed, or spending Sundays playing outside with the kids. Implement exercise into your daily routine and you’ll be surprised at the results.

If you’re interested in a diet meal plan, the best way to lose may be to craft your own plan that is specifically made for you. Who knows? You could be feeling healthier in no time.

7 Day Diet Plan

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The statistics aren’t exactly in our favor: around two-thirds of dieters regained more weight within four or five years than they initially lost. If you’ve regained all the weight you lost, you may feel as though you’ll never sustain your goal weight. However, there are ways to get back on the bandwagon and back on track after you’ve gained weight. Try starting with a simple 7 day diet plan. These plans are achievable, no fad, no starvation diet needed. If you want to get back on track, try checking out some our article on healthy family recipes for some 7 day diet meal plans, and continue with them if they work for you.

BIGGEST LOSER DIET MEAL PLAN
Nutritionist from the television show, “Biggest Loser,” Chery Forberg, RD was asked to come up with a 7 day diet plan. This plan has 3 meals and 2 snacks a day: 45% carbohydrates, 30% protein, and 25% healthy fats. Also, Forberg suggests that you drink zero calorie and low calorie drinks, such as coffee, tea, and water. Designed by a nutritionist, this is an extremely healthy daily meal plan. The biggest lower diet meal plan also highly encourages 60-90 minutes of moderate exercise four times a week, so get on your bike and start spinning!

THE FULL PLATE DIET
This 7 day diet plan was developed by Lisa MacDonald, nutrition manager at Miraval Life in Balance, a spa in Tucson, Arizona. She did some healthy meal planning to help her customers lose weight and leave her facility feeling their best. The full plate diet is a nutrient-rich 7 day diet plan with a balance of carbohydrates, protein, and fat in every meal. The great thing about the plan is that it is flexible. You can mix and match parts or if you like a certain meal, then you can have it as often as you wish during the 7 day period.

CARB LOVERS DIET MEAL PLAN
If you love carbs, you may want to try a simple carb-lovers diet plan that allows you to indulge in your favorite food group. During the first week, avoid alcohol, salt, and soda as much as you can and drink plenty of water. A carb-lovers diet meal plan also recommends that you drink a specially formulated hot tea, which can help you burn off an extra 80 calories a day. Additionally, add plenty of vitamin C to your diet within the first 7 days, which can help you absorb essential nutrients. You can add some vitamin C to your diet by squeezing lemon juice in your drink or simply taking the recommended amount of vitamin C tablets. Overall, add beans and fiber to your diet to help you suppress appetite and, more importantly, _never_ skip meals.

Following a 7 day diet plan is great if you only have a few pounds to lose or if you want to trim down before a vacation or event. If you want to lose more than two or three pounds, then you will find yourself choosing a diet meal plan, such as, the Atkins Diet, the South Beach Diet, Mediterranean Diet or a low calorie diet. If you stick to your diet, you should have no problem shedding the pounds to ultimately look and feel spectacular.