Diet Meal Plans

Diet meal plans are a dime a dozen but if you want a plan to get your diet started simply follow the guidelines below but please be sure to have regard to any health conditions you may have and take advice from any medical practitioner who may be treating you.

The aim of low fat diet meal plans is to help you lose weight by making low fat food selections and eating in a way that maintains your blood sugar level within an acceptable range - this will help prevent those mid morning and afternoon energy dips when you are tempted to reach for the chocolate and cakes.

First, some general guidance when considering diet meal plans:

  • Eat your fruit fresh or from frozen. Avoid tinned fruit, fruit juices and stewed fruits
  • Fresh and frozen vegetables should be selected again avoiding canned produce. Resist the temptation to add salt when cooking your vegetables. (NB tinned tomatoes are allowed as they tend to have no additives).
  • Include at least 5 portions of fruit and vegetables in your diet every day.
  • Plan to have 3 meals and 2 snacks each day. Don’t starve and binge.
  • For snacks choose fresh fruit, salad or vegetables, a very small handful of walnuts or almonds (approx 9 in number).
  • Trim all visible fat and skin from meat.
  • Always have a bottle or glass of water by your side which you sip throughout the day.
  • Use the skimmed/very low fat milk in your tea and coffee.
  • Plan ahead and be ready. Most weight loss meal plans fall by the wayside when the dieter finds himself delayed without a healthy snack and no healthy supplies to eat when he does get home. Be sure to always carry a piece of fruit and a bottle of water when out - you’ll find it a lot easier to resist temptation.

Diet Food List

Diet Food List - 5 Fantastic Foods You Can Eat to Get Slim

We all seek the one simple but effective solution to diet meal plans and this diet food list could be it!

There really are no secrets to losing excess weight. Simply give the body what it needs to function, in the right amounts and at the right time. If we did that every day we would be healthy and fit. Of course, life isn’t that easy and food has come to mean more than fuel for the body - it is now linked to mental and emotional state and marketing messages mean we even associate certain foods with status. We have lost sight of what food is for - to fuel, maintain and repair the body.

So what are the foods you should be eating for your diet meal plans? Here is our recommended diet food list.

1. Lean Meat and Very Low Fat Vegetarian Products

These provide protein which is essential for the health and maintenance of the body. Only small amounts are needed but a protein food - meat, fish or a veggie alternative - should be included in every diet menu. You will feel more satisfied and less likely to overeat, avoiding the energy highs and lows that can be experienced when you eat carbohydrates alone. At the same time you will be supporting the healthy functioning and repair of your body.

2. Oily Fish, Fish and Seafood

Again these foods are in the protein group so can be used as a substitute for meat. Oily fish in particular play a big part in a healthy diet by providing valuable Omega 3 - a polyunsaturated fat that is essential for good cardiovascular health. Choose oily fish as your diet meal at least twice a week.

Protein requires more calories to be digested and processed by the body than do carbohydrates and fats - it effectively increases the metabolic rate. This combined with its effect of making us feel fuller for longer, acting as a sort of appetite suppressant, means protein from lean meat, fish and seafood is an ally in the battle of the bulge and is why high protein diet menus have become so popular.

3. Fruit

Fruit is full of antioxidants, essential nutrients, phytonutrients, fibre and water and it is delicious. Eat whole fruits rather than juices as the body needs the fibre contained within the whole fruit to maintain good bowel health. Use generous portions of fresh fruit in your weight loss recipes.

4. Vegetables

Like fruit, vegetables are packed with nutrients and fibre. Try to incorporate the recommended 5 portions of fruit and vegetables per day into your diet. It is one of the few diet recommendations that the various food agencies and medical authorities agree upon.

Ideally eat fruits and vegetables with every meal for a balanced diet. Most fruits and vegetables help to restore the body to its natural alkaline state, which in turn helps to prevent the leaching of minerals such as calcium from the body.

5. Water

Any of the diet meal plans you consider must include a generous use of water. Use herbal tea or add lemon or ginger if that makes water more palatable to you. Avoid carbonated drinks, even the diet sort. Water keeps the body hydrated and helps with the regular elimination of waste products. It’s the nearest thing we have to a diet miracle but it is regularly overlooked because there is no expensive marketing campaign promoting its use.

So that’s the diet food list that will help you get slim. No secrets, no miracles just good common sense advice. If you will take a moment to sit back and reflect, you’ll see it makes sense. Taking in too many calories - overeating - is the primary if not the sole cause of weight gain. Just think how difficult it is to overeat if you are choosing lean chicken breast, broccoli, green beans, carrots and a large salad. How difficult is it to overeat when your choices are fresh fruit? Your stomach will be signaling you are full. Its physical capacity will be reached and you simply cannot overdo it.

Compare that to eating ice cream, chips/crisps, chocolate, sugary doughnuts and pastries. How easy is it to eat just another portion of these?

Try eating from our simple diet food list and you’ll notice a difference in health, mood and weight - the proof will be there for you to see on the bathroom scales.

To help you further with diet meal plans, The Ol' Boomer has put together some links for you to pursue in our Free Diet Meal Plans section.

For more information about diets and exercise check out these articles from some of our other contributors here at

The Baby Boomers Webplace.

Weight Loss Diet Plan

7 Day Diet

Weight Loss Exercise Programs

Weight Loss Camps

Online Weight Loss Support

Where to go now?

Return to Best Weight Loss Program

Return to Baby Boomers Health Issues


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