Chances are your schedule is already so loaded that you cringe at the thought of trying to add another item. Having a set meal plan, however, can make it easier to lose or maintain weight. There’s no need to set an alarm, though: Check out these easy-to-follow eating menus to find the one that works best for your goals, lifestyle, and food preferences.
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The classic breakfast, lunch, and dinner routine can be effective for weight loss when each meal is big enough to leave you satiated, but your daily total calorie intake is lower than what you’d eat chowing down five times a day. It’s also important to consume at least 30 grams of protein at each meal to maximize protein synthesis, a key strategy for protecting your hard-earned muscle while dieting. This meal structure can effortlessly translate into weight maintenance, as it follows social norms and is thus easily adoptable.
Works best for: Those who have a rigid work schedule that only allows for breaks at traditional set times, leaving no chance of escaping their desks for a mid-morning protein shake.