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February 19, 2013 / Happy Dietitian

Menugraphics – Weight Loss

infographic weight loss

Hi everyone. I’m very excited to share with you my very first infographic (I call it a “Menugraphic”) creation!  This is the first of a series of healthy menu guides to help you achieve your nutritional goals. The 1500 calories per day weekly plan is designed for weight loss or weight maintenance. I hope you find this infographic fun and useful. Don’t forget to share it with your friends!

Infographic-Weight Loss

Having 6 small meals per day can help stabilize your blood sugars, improve your mood and prepare you for snack urges. I kept in mind that meals should offer variety, be quick and easy to prepare, and include an occasional treat. Since most people eat out for lunch, I chose foods that can be purchased at a deli or restaurant. My goal for this infographic is to show you the variety of foods you can enjoy on a weight loss diet plan. There are so many choices! And just in case you had some questions, I included tips and resources to help you along the way.

Approximate calories per meal and snack:

Breakfast: 200-400 calories.

Lunch: 300-400 calories

Dinner: 400-600 calories

Snacks: 60-200

Tips:

  • Be wary of how much cream and sugar you add in your coffee or tea (1 pack sugar-15 calories, 1 tbs cream-20 calories).
  • Steam, bake, broil, grill, poach, or microwave foods. Saute with minimal oil (1 tbsp oil ~120 calories).
  • Choose unsweetened breakfast cereals and quick cooking oatmeal (not instant) made with water.
  • Limit salad dressings to no more than 1 tablespoon per salad or choose fat-free dressings.
  • Choose whole grains (brown rice, whole wheat bread, whole wheat pasta) for the added fiber.
  • Limit cheese to just 1 slice per sandwich (each slice has ~100 calories).
  • Choose non-fat or low-fat dairy products. Unsweetened soy, rice and almond milk are great alternatives.
  • Include protein (beans, nuts, tofu, etc) with every meal so you feel fuller for longer.
  • Add chili peppers to slow down eating.
  • Choose 0 calorie beverages for lunch and dinner.

Some recipe suggestions here:

Veggie Omelet

Cold Cereal Options

Quick-Cook Oatmeal

Salmon and Veggies

Mushroom Broccoli Pasta

Chickpeas Spinach Pasta (No cheese)

Veggie Burgers

Veggie Curry

Homemade Pizza or here

Tofu w/ Mixed Veggies (Ditch the salt and maggie, use 1 tbs light soy sauce, and 1 tbs oil)

Lentil Soup

Shrimp Wrap (Skip the cream cheese)

Air Popped Popcorn

Homemade Granola

Veggie Bean Soup

Tacos (Skip the sour cream and cheese)

Mozzarella, tomato, and basil in pita (Just use 1 tbs oil and 2 oz cheese)

Please comment and feel free to offer suggestions. Thank you for reading!

Related Post:

Ultimate Tips for Weight Loss

vegetarian happy dietitian

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7 Comments

Leave a Comment
  1. sparkleypinklemons / Feb 19 2013 3:02 pm

    Wow, this is really cute! I wish I would of thought of this idea for my business. I think that because its so user friendly people will be more inclinded to want to use it!! Way to go for reaching outside the box!!

  2. GiGi Eats Celebrities / Feb 20 2013 6:48 am

    Where do you make these things!?! I love the new take on planning menus! :)

  3. Treadmill Calgary / Mar 19 2013 7:57 am

    Thank you very much for sharing this very useful information.

Trackbacks

  1. My Menugraphic on Foodie Magazine Hong Kong | Happy Dietitian
  2. Menugraphic – Vegan for the Earth. Vegan for Life. | Happy Dietitian

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