Yesterday, a blogger by the name of John (obviously a man whose parents’ had good taste) asked me:

Have you tried or have any thought on a weight loss plan that has the same food every day. [1]

The answer is yes. It is a big part of the nutrition program I am working on right now. Here is how it works.

At the beginning of each week I sit down and come up with a list of three to four acceptable meals for breakfast, lunch, dinner, and snacks. Each week I change this schedule up. I have found it much easier and less time consuming than the tradition plan each day method. In addition, it allows you some choice throughout the week but still limits your ability to go off track.

However, there are two broad exceptions to this eating plan. Those two exceptions are fruits and veggies. Eat them anytime you want (especially fruits like apples, pears, and oranges). Don’t worry about it, it is really hard to consume enough apples to throw you off your weight loss plan. I often use apples and oranges to keep me going between meals and snacks if I start to feel a bit less energetic or when hunger strikes.

Now to the bulk of this diet for dunderheads (people like me). Below is my nutrition plan for this week:

Breakfast Options: Cheerios (w/ fruit); Peanut Butter and Jelly on two Rice Cakes; Oatmeal (w/ fruit).

Snack Options: Protein Drink; Protein Bar; Tuna (packed in water).

Lunch: Peanut Butter and Jelly Sandwich on 100% Whole Wheat Bread; Deli Meat (fresh) on 100% Whole Wheat Bread (w/ veggies and tomatoes); Bacon and Eggs w/ 100% Whole Wheat Toast.

Dinner: Pita Bread Pizza’s (your choice of toppings, last night I had turkey bacon, red peppers, and asparagus); Grilled Chicken with Brown Rice; Progresso Chicken Noodle Soup.

Three side notes. First, check out Progresso’s choice of soups with less than 100 calories per serving. I recommend their Chicken Noodle Soup, Roasted Chicken, and Minestrone.

Second, when preparing any of the above foods be sure to shop wisely and only buy healthy products. BE CAREFUL! The food industry sneaks high fructose corn syrup and other nasty stuff into stuff as simple as peanut butter and raisins. So when possible buy brands that don’t use these unhealthy additives.

Third, I always keep a fall back. My fall back of choice is Michelina’s Lean Gourmet meals. These are delicious and low in calories (less than 270 in each meal). They are just a fall back though, to be used when the convenience of throwing something into the microwave is essential.

Hope this helps you. I’ve found this kind of weekly plan essential in my own weight loss experience as it limits my potential to make unhealthy choices- since part of my weight problem resulted from binging and giving in to impulse. As you learn to eat healthy you’ll find your need to make a weekly list less necessary. To a much larger extent than you might think your impulses adapt, and you find yourself wanting to snack on fruit, and eat healthy meals.

  1. Angel says:

    sometimes its just easier not to have to think about what u want to eat right?..:)

  2. atatude says:

    I like the idea of changing the menu after a week. It still makes shopping easy since most people shop at least once a week and the food will be on hand. Also the change can hopefully bring in a variety of foods so you eat more nutrition and get less bored. I am going to alter my weekly diet on Mondays but I won’t be doing rice cakes 🙂

  3. Lady Rose says:

    I eat pretty much the same thing every week – breakfast and lunch are the same always (an Extend protein bar and an applie) – except one the weekends sometimes I have something different like an egg white omelete with veggies) Dinner I have about 6 to 8 things to pick from, but usually only 4 or less for each week. Easy to pack for work, easy to prepare, qucik, no temptations!

  4. Cherry says:

    I get bored easily with the same routine so I usually vary my meals every now and then. It’s great that I can’t get bored with some foods such as raw salmon and tuna.

  5. Timothy says:

    Where’s the Snickers bar in this plan??? 🙂
    Not just the regular Snickers bar, but the big one!

  6. Timothy says:

    Wait a minute… just read your post more clearly. I think a Snickers bar would have some form of fructose in it.

  7. I have had a few protein bars that taste about as good. Snickers also makes a fitness bar, I think it is called a “marathon bar.” But without exception if I am in a pinch for a snack while I am shopping at Wal-mart I usually go with either a PayDay bar or a bag of beef (or turkey) jerkey.

  8. Joseph says:

    John could you expound on the different protein bars plusses and minuses? If you already have done so, link please? I’ve tried and liked the Power bar. Would appreciate any recommendations.

    At the beginning of the month, I bought the Abs Diet book by the editor at Men’s health…less than $10. Realized that eventhough I have had good success to date, that I was doing a lot of things that are counter intuitive. I’ve hit a plateau at 213-215lbs (down from 245 on April 1st) but am not discouraged as I continue to lose inches around my waist. Pressing forward! Thanks for the indulgence.


  9. Hey Joseph, good to hear from you. Stop by Monday and I should have something for you.

  10. lizziebean says:

    This is great!
    I don’t like planning meals and this is what usually gets me into trouble. We also go out to eat all too often. Making a limited menu like you’ve suggested – is an excellent idea!

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