Maintenance Meal Plans

The National Weight Control Registry is a list of people who have lost at least 30 pounds of excess weight and kept it off for at least one year. When asked about their weight-loss maintenance diet, most women in the registry report consuming about 1300 calories a day and most men, about 1700. Both report consuming just under 25% of their calories from fat. Here is what a day’s menu might look like at those levels:

1300 calories

BREAKFAST

• Whole wheat English muffin, 1 whole
• Tub margarine, 2 teaspoons
• Low-sugar jelly, 2 teaspoons
• Coffee with artificial sweetener

LUNCH

• Turkey sandwich:

Turkey breast slices, 3 ounces
American cheese, 1 slice
Mayonnaise, 1 teaspoon
Bread, 2 slices
Pickle, mustard, if desired

• Apple, 1 medium
• Vegetable soup, 1 cup

AFTERNOON SNACK

• Pear, 1 medium
• Low-fat cottage cheese, 1/2 cup

DINNER

• Spaghetti with meat sauce:

Cooked spaghetti, 2/3 cup
Meat sauce, 1/2 cup

• Italian green beans, 1 cup
• Fruit salad , 1/2 cup

1700 calories

BREAKFAST

• Whole wheat English muffin, 1 whole
• Tub margarine, 2 teaspoons
• Poached egg, 1
• Coffee with artificial sweetener

LUNCH

• Turkey sandwich:

Turkey breast slices, 3 ounces
American cheese, 1 slice
Mayonnaise, 1 teaspoon
Bread, 2 slices
Pickle, mustard, if desired

• Apple, 1 medium
• Vegetable soup, 1 cup
• Crackers, 5

AFTERNOON SNACK

• Pear, 1 medium
• Low-fat cottage cheese, 1/2 cup
• Pretzels, 1 ounce

DINNER

• Spaghetti with meat sauce:

Cooked spaghetti, 1 1/3 cups
Meat sauce, 2/3 cup

• Italian green beans, 1 cup
• Fruit salad, 1/2 cup