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The Naturally Savvy Weight Loss Menu Guide

Author or Source:Agnes KowalskiFriday, 20 February 2009
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The Naturally Savvy Weight Loss Menu Planning Guide Lisa Tsakos

This is Naturally Savvy's First Weight Loss Challenge! Although a menu has been customized for each participant based on a nutritional consultation to identify health concerns, nutrient deficiencies, allergies, likes and dislikes, among other considerations, there are certain guidelines that apply to anyone trying to lose or maintain weight and body fat. With any sound nutritional program, consider your eating habits when emotions play a role and be in the know about healthy sugar and salt substitutes.

To assist you on the road to better health, here is The Naturally Savvy Weight Loss Menu Guide. This menu plan is designed to encourage eating small meals every few hours, which will keep energy levels up and regulate blood sugar levels. Use it as a tool to design a healthy and realistic eating plan that works for you.

Breakfast Menu Options

Protein & Fiber

  • Poached egg, whole grain toast

  • Protein shake

  • Scrambled eggs & veggies in wrap or pita

  • Wheetabix cereal with 1 tbsp. walnuts or almonds

  • Yogurt with frozen or fresh berries

  • Whole grain cereal, 1 tbsp. walnuts, 1 tbsp. ground flax

  • Spinach omelette

Snack Options

Carbohydrate snack

  • Fruit

  • Raw veggie sticks

  • Granola bar

  • Gluten-free muffin

  • ½ avocado

  • Mashed sweet potato

  • Hummous & crackers or veggies

  • Protein bar

Lunch Options

 Carbohydrate, Protein, Vegetable Combination

  • Bean, lentil or chickpea salad or soup (1 c.)

  • Whole grain pita stuffed with scrambled eggs & salsa

  • Grilled tuna on salad greens & pita

  • Pasta topped with tomato sauce & chicken

  • Greek salad & pita

  • Tuna in Ezekiel wrap

  • Grilled salmon burger & salad

  • Egg tortilla (wrap)

  • Pizza topped with vegetables (light cheese)

Snack Options

 Protein Snack

  • Rye crackers with almond butter (1 tbsp)

  • Raw nuts &/or seeds (1/4 cup)

  • Yogurt with berries

  • Edamame (soybeans)

  • Vegetables with dip (hummous, tzatziki, babaghanoush)

  • Roasted soy nuts or green peas (1/4 cup)

  • Baby carrots

  • Protein Bar

  • Protein Shake

  • Fiber-rich or gluten-free muffin

  • Fruit

Dinner Options

 Protein & Vegetable Combination

  • Grilled or roasted salmon

  • Shrimp kebabs

  • Grilled or roasted chicken or turkey

  • Bean or lentil soup

  • Veggie fajitas in Ezekiel wrap

Combine with one or more of these:

  • Any vegetables (mostly steamed and raw)

  • Large green salad

  • Large mixed vegetable salad

AVOID: bread, corn, pasta, potato, rice

Snack Options

 Protein Snack

  • Plain yogurt (1 cup)

  • Raw nuts and/or seeds (1/4 cup)

  • Yogurt with berries (1 cup)

  • Edamame (soybeans)

  • Vegetables with hummous

  • Celery & peanut butter or hummous

  • Cucumber slices topped with tuna

  • Protein shake