1-Day Meal Plan: Eat More & Weigh Less

Not a fan of small portions? Neither are we. This 1,500-calorie meal plan focuses on foods you can eat a lot of without tipping the scale in the wrong direction. Filling low-calorie foods like vegetables, brothy soup, lean chicken and popcorn will help you to feel satisfied all day long.

How Eating Vegetables Can Help You Lose Weight



Plan Ahead: If you're taking this meal plan to go, make the Honey Peanut Popcorn, Green Curry Vegetable Soup and Celery & Blue Cheese Dip ahead of time. These recipes come together quickly—it takes about 30 minutes to make all three.


Breakfast (408 calories)

• 2 cups toasted rice flakes, such as Special K
• 1 1/4 cups nonfat milk
• 2 clementines

Related: Filling Breakfast Recipes to Take On-The-Go

Morning Snack

Morning Snack (231 calories)

Honey Peanut Popcorn (3 cups)

Related: Spicy Metabolism-Boosting Snack Recipes


Lunch (335 calories)

Green Curry Vegetable Soup (2 1/2 cups)
• 3 dried figs

Related: Satisfying High-Protein Soup & Salad Recipes for Lunch

Afternoon Snack

Afternoon Snack (119 calories)

Celery & Blue Cheese Dip with Tomato Juice (about 1/2 cup dip, 2 celery stalks & 6 ounces tomato juice)

Related: Low-Calorie Snacks That Will Fill You Up


Dinner (415 calories)

Chicken with Bell Pepper & Hominy Stir-Fry (3/4 cup chicken & 1 1/2 cups stir-fry)

Related: Low-Calorie Dinners Packed with Produce

—Meal Plan By: Sara Haas, R.D.N., L.D.N.

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