Sample Meal Plan for the Diet Smart Plan

The Diet Smart Plan was created by Barry Sanders as a way for individuals to lose weight and improve their overall health through small changes. When on this diet, individuals are not asked to stick to a short list of approved foods while giving up all the fare they enjoy. Instead, Sanders has designed a program that allows for you to still enjoy the foods you love, to eat frequently and still lose weight.

To succeed at the Diet Smart Plan, individuals need to start eating more frequently and weigh themselves daily. Sanders advised eating three meals a day and three snacks a day, this includes breakfast, a morning snack, lunch, an afternoon snack, dinner and evening snack. The total calorie count for individuals who are looking to lose weight should be eight times their body weight. For individuals looking to maintain their weight, they should consume 11 times their body weight in calories per day. Below you will find a meal plan and several snack ideas for individuals following the Diet Smart Plan.

Meal Plan

A sensible breakfast would be one that includes ½ cup of oats mixed with 1 cup of water. Combine this in a microwaveable bowl and heat on high for 2 to 3 minutes. Top oatmeal with one medium sliced banana. This breakfast has 250 calories.

For your morning snack, enjoy a small granola bar (100 calories) with a medium size apple. This snack has approximately 180 calories.

For lunch, you can have a turkey sandwich. Simply top two slices of light whole wheat bread (45 calories each) with 1 tsp of mustard, 2 oz of turkey breast deli meat, a leaf of lettuce and a tomato slice.  Enjoy this sandwich with a bag of baked potato chips (150 calories) and an orange. This lunch has approximately 360 calories.

For an afternoon snack, enjoy a serving of whole-wheat goldfish crackers, which is approximately 55 fish. This snack has 140 calories and includes filling fiber.

For a filling dinner, grill 4 oz of boneless, skinless chicken breast until no longer pink. Serve the chicken with a cup of steamed green beans and a medium baked potato. Top the potato with 2 tbsp of salsa. This dinner has approximately 290 calories.

For an after dinner snack, have a Jell-0 fat-free chocolate pudding snack topped with 1 tbsp of fat free whipped cream. This treat has 115 calories.

The above meal plan has approximately 1,235 calories, which would be excellent for someone who currently weighs 155 pounds and is looking to lose weight or an individual who weighs 112 pounds and is looking to maintain their current weight.

Snack Idea #1

A serving size of fruit such as an orange, a medium banana, a medium apple, a pear or half a grapefruit.

Snack Idea #2

Another great snack idea that will pack nearly 10 g of whole grains would be two corn rice cakes, any flavor. Aim for rice cakes that have 50 calories per cake.

Snack Idea #3

Perfect as an after dinner snack, enjoy a ½ cup serving of low-fat or reduced-fat ice cream, any flavor. Aim for an ice cream that is 100-130 calories per serving.



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