I want to help you simplify meal planning so you can keep your weight under control. Let me give you some tips to help make each meal easy to plan and prepare.

First, pick three lean, healthy food groups to put on your plate. Your meal should contain one serving each of a lean protein, a complex carbohydrate, a fruit or veggie, and a zero-calorie beverage. Remember, lean proteins should contain very little fat, and complex carbs are whole, unprocessed grains and legumes. With this strategy, you'll have a nutritionally balanced meal to keep you satiated and fueled for hours!

Second, be sure to eat the correct portion size. In today's "super size" world, portion sizes are smaller than you may think. The correct portion sizes I list below can be found on the USDA's food pyramid and food labels.

Following are some options for foods I recommend when planning your meals. Each meal should contain one serving of each of the following:

1. Lean Protein

Meat Option

• Chicken, grilled or baked without skin (3 oz., size of deck of cards)
• Fish, grilled or baked (3 oz., size of deck of cards)
• Turkey, grilled or baked without skin (3 oz., size of deck of cards)
• Canned tuna, packed in water (3 oz., size of deck of cards)
• Shrimp, lobster, or scallops (3 oz., size of deck of cards)

Vegetarian Option

• Soy milk (1 cup)
• Beans and lentils (1 cup)
• Veggie burgers (1 patty)
• Tofu (3 oz., size of deck of cards)
• Tempeh (3 oz., size of deck of cards)
• Seitan (3 oz., size of deck of cards)
• Vegetarian mock meats like hot dogs or sausage (read label for serving)

Diary and Eggs Option

• Cottage cheese (low-fat) (1 cup)
• Yogurt (low-fat) (1 cup)
• Skim milk (1 cup)
• Egg whites (1 cup)

2. Complex Carb

• Whole grain breakfast cereal (1/2 cup to 1 cup; see package label)
• Oatmeal (1/2 cup dry)
• Brown rice (1/2 cup cooked)
• Wild rice (1/2 cup cooked)
• Cooked whole grain (barley, quinoa, bulgur, millet, spelt, etc.) (1/2 cup cooked)
• Whole wheat bread (1 slice)
• Whole wheat pasta (1/2 cup cooked)
• Beans and lentils (1 cup)

3. Fruits and Vegetables

• One or two servings of ANY fruit or vegetable (raw or lightly steamed)

4. Zero-Calorie Beverages

• Water
• Hot or iced tea (unsweetened)
• Decaf coffee
• Club soda
• Diet soft drink

Every day, you make decisions about what you put into your body. What you choose to eat has a dramatic effect on your ability to lose fat. Simply put, the choices you make either help you achieve your goal, or sabotage it. I hope you choose wisely!

Eliminate these Foods

Fried Food
Onion rings, French fries, chips, donuts, egg rolls, fried chicken, etc. Instead, choose foods that are grilled, baked, boiled, or steamed.

Fast Food
Big Macs will give you a big belly. Avoid the fast-food chains by packing your bag with lean, healthy food.

Sugar and Refined Carbs
All products containing white sugar, white flour (waffles, pasta, tortillas, bagels, etc.) and white rice.

Sweets and Candy
Cheesecake, cookies, donuts, muffins, etc.

Juice, Soda, and Alcoholic Beverages
Soda, fruit juices, beer, etc.

Fatty Dairy & Egg Products
Butter, cream cheese, mayonnaise, cheese, whole-milk dairy products, cream-based sauces, soups, and salad dressings. Use egg whites instead of whole eggs.

Fatty Meats
Processed meats (sausage, bacon, baloney) and fatty cuts of meat (beef, pork, lamb).

Nuts (only in moderation)
Walnuts, pecans, cashews, peanuts, etc. Nuts contain a healthy fat but are very caloric, so limit your portion size (a small handful). Look for raw or roasted nuts (not with added oil).

As a personal trainer, I help motivate my clients to make smart food choices. However, many people are lured into fad diets because they promise quick results. It is impossible to lose ten pounds in ten days!

If a magical diet existed, everyone would be on it and no on would be overweight. Unbalanced diets that focus on one or two foods (or eliminate entire food groups) can lead to nutritional deficiencies. I encourage you to be skeptical of wild claims and avoid fad diets.

To Identify a Fad Diet, Ask These Questions

Do the claims seem reasonable? Fad diets take advantage of consumers' ignorance by manipulating scientific research. If the claims of improved sports performance and weight loss sound too good to be true, they probably are.

Does the diet promise quick weight loss? Nutritionally sound weight-loss programs aim at no more than one pound per week.

Does the plan recommend physical activity? According to research, exercise is the best predictor of success in maintaining weight loss.

Are only certain food groups allowed? Or are some food groups not allowed at all? Eating foods you enjoy, in moderation, makes an eating plan easier to follow. Not allowing certain foods may increase the likelihood that you'll cheat, binge, or even give up.

Can you sustain the regimen for the rest of your life? Weight loss or athletic performance requires a long-term healthy eating and training program.

Is someone making money from selling the diet plan? There is plenty of sound nutrition information available from nonprofit, unbiased organizations like the American Cancer Society, American Heart Association, and Center for Science in the Public Interest.

Once you learn how to avoid fad diets, focus on a nutritionally balanced eating plan. Choose low-fat proteins, whole grains, fruits and vegetables, and plenty of water.

Do you have a friend who might benefit from beginning a fitness program with me? If so, I'll give you the opportunity to earn free training sessions for yourself.

Here's the deal . . . I'll give you a free training session for each new client you refer to me. To qualify, the new client must schedule a package of 10 sessions.

I appreciate your referrals! If you'd like me to contact your friend, call me at 202-232-1773 or email me at steven@stevenreichert.com