How to make weight loss meals at home

Many people are concerned about high calorie meals but are understandably afraid of being labeled high maintenance. They ask about how to make weight loss meals at home or a way to stick to their meal plans while attending a dinner party or public function without acting like a high maintenance diva. Simple rule is to eat a single portion of whatever they are served, no matter what it is. They can even eat a dessert, or half a portion of a dessert, if it will put them and their hosts at ease. The key is to eat extra carefully for the rest of the week.

How to make weight loss meals at home

The ideal weight loss meal consists of moderate amounts of high-quality carbohydrates, lean protein, and healthy fats. Try to avoid over the counter foods, instead cook your meals at home and limit your servings. If you are gaining weight, despite counting every calorie try to limit your servings, even a so-called zero-calorie product can cause weight gain if you eat enough of it.

Quality Carbohydrates

At each meal, eat one serving of high-quality carbohydrates, for a total of three servings per day. During the first week, skip the dinner starch. It’s not easy to minimize the calories during the meal at which people are most inclined to overeat, so skipping starchy carbohydrates can help. One serving of high-quality starchy carbohydrates can include your choice of the following:

  • 1 slice of whole-wheat bread;
  • 2 slices reduced calorie bread;
  • 1/2 cup brown or wild rice;
  • 1/2 cup whole wheat pasta;
  • 1 mini whole wheat pita;
  • 1/2 regular whole wheat pita;
  • 1/2 medium baked white potato;
  • 1/2 medium baked sweet potato;
  • 3/4 cup whole grain breakfast cereal;
  • 1/2 cup dry plain oats;
  • 1/2 whole grain English muffin;
  • 1/2 cup peas; 1/2 cup corn;
  • 1/2 cup starchy beans or lentils;

Lean protein

At each meal, eat one and only one serving of lean protein. One serving of lean protein can include your choice of the following:

  • 3 to 5 ounces lean meat, poultry, fish, or shellfish;
  • 6 to 8 ounces tofu;
  • 1 cup fat-free or 1% milk;
  • 1 cup fat-free yogurt;
  • 1 cup fat-free or 1% cottage cheese;
  • 1 to 2 ounces fat-free or reduced-fat cheese;
  • 1 whole egg plus 3 egg whites;
  • 1/2 to 3/4 cup starchy beans or lentils.

Healthy fats

At each meal, eat no more than one serving of fat. One serving of fat can include your choice of the following:

  • 1 to 2 teaspoons olive oil;
  • 1 tablespoon regular salad dressing;
  • 2 to 4 tablespoons reduced-calorie salad dressing;
  • 1 to 2 tablespoons nuts; 1 tablespoon peanut butter;
  • 1 tablespoon regular cream cheese or 2 tablespoons light cream cheese;
  • 1 tablespoon soft tub, trans-fat-free margarine;
  • 1 to 2 tablespoons guacamole;

Non starchy vegetables

-Every day, you may eat unlimited servings of non starchy vegetables (all vegetables are unlimited except corn, peas, winter squash, and potatoes).


-Every day, eat two servings of fresh fruit. These can be eaten at meals or as snacks. One serving of fruit can include your choice of the following:

  • 1 medium piece of fruit (apple,pear,peach,nectarine,orange,etc);
  • 1/2 banana;
  • 1/2 mango, papaya, or grapefruit;
  • 1/4 cantaloupe;
  • 1 cup berries, grapes, or cut-up melon;
  • 3/4 cup fresh fruit salad.


Before lunch and dinner, drink two 8-ounce glasses of water. Feel free to drink as much as additional water as you like with your meals and throughout the day.

Eat fun food

Every day, feel free to eat one fun food (150 calories or less). This will help satisfy cravings and lessen the feelings of deprivation. If you choose, you may skip the treat and enjoy an additional serving of any of the food categories: fruit, high-quality starchy carbohydrate, protein, or fat.

Avoid strict dieting

Starvation diets backfire. Fashion models are often found depressed and desperate due to their self-imposed diet that had worked for a little while, but then they regained every pound. They skip breakfast, exercise in the morning, skip lunch, drink diet sodas all day long, chew sugarless gum, and eat a calorie-controlled dinner. But still they face what they call an all-night eating orgy–nonstop bingeing on the limited food items they kept at their homes (things like dry cereal, oatmeal, and toast with peanut butter and jam). Their bodies craved food! they would wake up the next morning feeling bloated and sluggish and then start the cycle all over again.

So you are encouraged to start eating regular meals. Eat breakfast, lunch, an afternoon snack, dinner, and even a small snack before bed, just limit your serving size. After one week, you will lose around 4 pounds and about 10 pounds will be gone after six weeks.

The lesson: You can feel good and look the way you want to, all while eating healthfully. Starvation is never a good choice, and it may even move you further to your goal. Also limit or eliminate alcoholic beverages.