The average dieter is looking to lose about 2Ibs a week or more. Statistically speaking, this means a diet plan ranging from about 1000-1200 healthy calories per day. Most wouldn’t think this would be that hard until they start tracking their average caloric intake. Then it becomes distinctly harder, especially trying to fit 3 meals or more into every day.
So I thought I would give the average user an idea of substantial meals that won’t leave you starving, but fit into the caloric range. For one meal, 1 whole wheat English muffin, 2 parts low fat butter, 1 hard-boiled egg, ½ cup fruit, an 8oz cup of juice, and an 8oz water will effectively provide you 290 calories. Water will also work as a natural appetite suppressant. 1 cup of cereal, 8oz 2% milk, 1 banana, and 1 cup coffee or tea will fulfill 300 calories.
For lunch or dinner, a medium baked potato with 2 tablespoons sour cream, 2 tablespoons salsa, 1 cup melon, and 12 Oz of water will fulfill 305 calories. 1 bowl of soup with a small tossed salad, 2 tablespoons reduced fat vinaigrette dressing, 12 Oz of water, and 4 saltine crackers will cost you 350 calories. 6oz chicken with 1 cup green beans, 2 slices low fat butter, 1 small tossed salad, 2 tablespoons reduced fat oil, vinegar dressing, and 12 Oz water will fulfill 345 calories.
Essentially depending on your diet, you should keep each meal between 300 and 400 calories if you are eating 3 meals per day. But your options are not as limited as some might think. The key is sticking to nutrient dense foods like fruits and vegetables, healthy proteins like salmon and grilled chicken, and keeping your portions in individual portion sizes rather than super sizing it. If you follow these types of meal plans, you can find significant weight loss. However, combining these with the right diet pill can give you more leeway room for the occasional error.