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

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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