Mexican meal plan for dieting
Listonic team
Updated on Nov 22, 2024
The Mexican meal plan for dieting offers a balanced approach to weight loss, featuring nutrient-dense and lower-calorie Mexican dishes. It includes vegetable-centric meals, lean proteins, and controlled portions of whole grains, all flavored with herbs and spices to provide satisfying meals that support weight loss goals.
Meal plan grocery list
Dairy & eggs
Eggs
Greek yogurt
Meats
Chicken breast
Cod fillets
Tuna
Plant based
Almond milk
Black beans
Quinoa
Lentils
Chia seeds
Pumpkin seeds
Fresh grocery
Spinach
Avocado
Fresh berries
Corn
Lime
Mixed vegetables
Tomato
Lettuce
Apple
Mango
Olives
Bakery
Whole wheat bread
Spices & sauces
Salsa
Guacamole ingredients
Honey
Dry goods
Oatmeal
Meal plan overview
Enjoy dieting with a Mexican flair in the Mexican meal plan for dieting. This plan combines the pleasures of Mexican cuisine with a focus on healthy, calorie-controlled meals.
With an emphasis on fresh produce and lean proteins, this plan makes dieting both effective and enjoyable.
Foods to eat
Low-Calorie Vegetables: Bell peppers, onions, tomatoes, and leafy greens in salads or as part of dishes.
Lean Proteins: Grilled or baked chicken, fish, or tofu, seasoned with Mexican spices.
Whole Grains: Small portions of brown rice or whole grain tortillas.
Legumes: Black beans and pinto beans, used in moderation.
Healthy Fats: A small amount of avocado or nuts for satiety.
Low-Fat Dairy: A sprinkle of low-fat cheese or a dollop of Greek yogurt.
Herbs and Spices: Plenty of cilantro, lime, and chili for flavor without extra calories.
Water and Herbal Teas: For hydration without added sugars or calories.
✅Tip
Foods not to eat
Fried Foods: Avoid fried tacos, chips, and other fried items.
High-Calorie Sauces: Creamy sauces or heavy cheese sauces.
Refined Carbohydrates: Limit white flour tortillas and white rice.
High-Fat Meats: Fatty cuts of meat like pork belly or chorizo.
Sugary Drinks: Sweetened sodas and alcoholic beverages.
High-Calorie Desserts: Traditional sweets like flan and tres leches cake.
Full-Fat Dairy: Regular cheese and sour cream in excess.
Processed Snacks: Packaged snacks and sweets.
Read more about key products
Main benefits
The Mexican meal plan for dieting combines the rich flavors of Mexican cuisine with a focus on calorie-controlled, balanced meals. It includes a variety of vegetables, lean proteins, and beans, with dishes carefully portioned to support weight loss goals while remaining satisfying and flavorful.
Recommended nutrient breakdown
Protein: 20%
Fat: 25%
Carbs: 50%
Fiber: 3%
Other: 2%
How to budget on this meal plan
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Extra tips
Stay on track with your diet goals while savoring the bold flavors of Mexico with these 7 satisfying snacks:
- Chili lime cucumber slices
- Light Greek yogurt with diced mango
- Vegetable crudites with salsa verde
- Baked whole grain tortilla chips with black bean dip
- Grilled chicken skewers with pineapple salsa
- Steamed edamame sprinkled with sea salt and lime
- Smoothie made with spinach, banana, and unsweetened almond milk
On a dieting regime with a Mexican style, your drinks should be low in calories but high in flavor. Water is essential for hydration and can be infused with citrus or cucumber for a refreshing twist. Opt for herbal teas, especially those that aid digestion. Lightly sweetened aguas frescas provide a taste of fruit without too many calories. Coffee is fine but avoid adding too much sugar or cream. Steer clear of sugary and alcoholic drinks to stay on track with your diet goals.
Meal plan suggestion
Day 1
- Breakfast: Scrambled Eggs with Spinach and a slice of Whole Wheat Toast (calories: 250, protein: 15g, carbs: 20g, fat: 10g)
- Lunch: Chicken Salad with Avocado, Black Beans, and Salsa (calories: 350, protein: 25g, carbs: 30g, fat: 15g)
- Snack: Fresh Fruit Salad (calories: 120, protein: 2g, carbs: 30g, fat: 0.5g)
- Dinner: Grilled Fish Tacos with Cabbage Slaw on Corn Tortillas (calories: 400, protein: 30g, carbs: 40g, fat: 15g)
Day 2
- Breakfast: Oatmeal with Almond Milk and Fresh Berries (calories: 300, protein: 10g, carbs: 45g, fat: 8g)
- Lunch: Veggie and Black Bean Burrito Bowl with Brown Rice (calories: 350, protein: 12g, carbs: 50g, fat: 10g)
- Snack: A Small Handful of Almonds (calories: 160, protein: 6g, carbs: 6g, fat: 14g)
- Dinner: Chicken Fajitas with Bell Peppers and Onions, Whole Wheat Tortillas (calories: 400, protein: 25g, carbs: 35g, fat: 18g)
Day 3
- Breakfast: Greek Yogurt with a Drizzle of Honey and Mixed Berries (calories: 200, protein: 10g, carbs: 25g, fat: 4g)
- Lunch: Quinoa Salad with Black Beans, Corn, Avocado, and Lime Vinaigrette (calories: 350, protein: 10g, carbs: 55g, fat: 10g)
- Snack: Fresh Vegetable Sticks with Guacamole (calories: 150, protein: 3g, carbs: 15g, fat: 10g)
- Dinner: Baked Cod with Salsa Verde, Steamed Vegetables (calories: 400, protein: 35g, carbs: 25g, fat: 18g)
Day 4
- Breakfast: Whole Grain Toast with Avocado and Tomato (calories: 250, protein: 7g, carbs: 25g, fat: 12g)
- Lunch: Lentil Soup with a Side Salad (calories: 350, protein: 18g, carbs: 40g, fat: 10g)
- Snack: A Small Apple (calories: 80, protein: 0.5g, carbs: 22g, fat: 0.2g)
- Dinner: Vegetarian Enchiladas with a Light Tomato Sauce (calories: 400, protein: 12g, carbs: 50g, fat: 18g)
Day 5
- Breakfast: Chia Seed Pudding with Almond Milk and Fresh Mango (calories: 250, protein: 5g, carbs: 30g, fat: 12g)
- Lunch: Tuna Salad with Mixed Greens, Olives, and a Citrus Vinaigrette (calories: 350, protein: 25g, carbs: 15g, fat: 20g)
- Snack: A Handful of Pumpkin Seeds (calories: 180, protein: 9g, carbs: 10g, fat: 15g)
- Dinner: Shrimp Ceviche with Avocado, served with Whole Grain Tostadas (calories: 400, protein: 30g, carbs: 35g, fat: 18g)
Day 6
- Breakfast: Smoothie with Spinach, Banana, Almond Milk, Protein Powder (calories: 280, protein: 20g, carbs: 40g, fat: 5g)
- Lunch: Grilled Vegetable Quesadillas with Whole Wheat Tortillas (calories: 350, protein: 12g, carbs: 45g, fat: 15g)
- Snack: Fresh Salsa with Baked Tortilla Chips (calories: 150, protein: 3g, carbs: 25g, fat: 4g)
- Dinner: Vegetarian Chili with a Variety of Beans and Vegetables, Small Corn Tortilla (calories: 400, protein: 15g, carbs: 60g, fat: 10g)
Day 7
- Breakfast: Scrambled Tofu with Onions, Bell Peppers, and Tomatoes (calories: 250, protein: 15g, carbs: 10g, fat: 15g)
- Lunch: Spinach Salad with Avocado, Orange Slices, Citrus Vinaigrette (calories: 300, protein: 5g, carbs: 30g, fat: 18g)
- Snack: A Small Handful of Blueberries (calories: 80, protein: 1g, carbs: 20g, fat: 0.5g)
- Dinner: Grilled Eggplant and Zucchini Tostadas with Black Beans (calories: 400, protein: 15g, carbs: 60g, fat: 10g)
Want to learn more?
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