Plan Your Meals and Snacks Ahead

Planning is a crucial technique for dieting success.

Why? I’m sure you already know the answer. When you’re hungry, you are liable to eat the first edible thing you see, right? And it's usually the doughnuts your co-worker brought in, the burger and fries at the closest fast-food joint, or the vending machine candy bar.

If you are haphazard in your diet approach, or rely on whatever food is at hand for your meals and snacks, you are going to have trouble losing weight. You may be already familiar with the saying, “If you fail to plan, you plan to fail!”

Unless you are lucky enough to have someone else willing to prepare healthy foods for you, or you invest in a personal chef (not a bad idea if you can swing it), you will need to do the planning yourself. Online diet programs are helpful with providing meal and recipe ideas and may keep you on track.

Many dieters rely on convenience foods or meal replacement products. They are helpful in a pinch. But, these are often poor choices in the nutrition department, and some may contain ingredients that will actually sabotage your diet (sugars, trans fats, flavor enhancers). They may lack enough fruits, vegetables, fiber, and healthy oils to be satisfying.

Snack and Meal Ideas

Here are some tips for planning meals and snacks that will help you lose the weight and stay on course:

  • Make a list of appropriate snacks you like and post this on your fridge or pantry door. Then there’s no need to rummage through the cupboards, trying to find something to eat when hunger strikes. Here are some ideas for healthy snacks: carrot sticks, an apple or other piece of fruit (top with almond butter for added protein), hummus with fresh veggies, yogurt with berries and nuts, hard-boiled eggs, cottage cheese, raw almonds, walnuts, or other nuts, low fat cheese, low fat popcorn, or homemade low-fat, low-sugar treats.
  • Pick 1 – 3 favorites for breakfast and lunch, and eat them over and over. This insures ease of planning. Lack of variety actually helps you stay with your diet. For instance, a turkey sandwich with mustard, tomato, lettuce, on whole grain bread along with a piece of fruit can be an easy lunchtime favorite.
  • Wrap it up. Make a wrap out of leftovers. One dieter we know puts the contents of last night’s dinner – fish or meat plus veggies and salad – in a low-fat tortilla and rolls it up for lunch. This makes an easy balanced meal. To pack, just roll in plastic wrap and keep chilled.
  • Or make a salad. Start with lettuce, then add fresh or cooked vegetables, leftovers from last night’s dinner, tuna, beans, or hardcooked eggs for protein. Pack the dressing separately to prevent wilting, and keep it chilled.
  • Have several fresh fruits and vegetables on hand for packed lunches. You can even cut up veggies the night before while preparing dinner. Store in baggies in the fridge, ready to grab the next morning on your way to work.
  • Buy small individual containers of some of your favorites, like cottage cheese, yogurt, or carrots. This will help you pack your lunch quickly as well as limit your portion sizes for snacks and treats.
  • If you often go out to lunch or dinner, make a list of restaurants or fast food joints you are likely to visit. Next, look up their website to scan their menu and obtain nutritional info. Pick out 1 or 2 meal choices that fit your diet budget and write them on your list. Keep this list handy at all times. In fact, you can laminate it and keep one in your car, one in your purse or briefcase, and one in your desk drawer. Note: You can often reduce the calories in a fast food sandwich by asking for it without the high-fat sauce. Salad dressings are another high-calorie trap. Forget the fries!
  • If you crave a high-carb treat in mid-afternooon or just love ice cream, plan substitutes for these favorite foods that give you similar feelings of satisfaction. And have them available! These choices will be highly individual for each of you. This substitution technique can be quite successful to deal with cravings.