Mexican Meal Plan for Dieting: 7 Days of Healthy Recipes

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.

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Eggs
Spinach
Whole wheat bread
Chicken breast
Avocado
Black beans
Salsa
Oatmeal
Almond milk

Fresh berries
Quinoa
Corn
Lime
Greek yogurt
Honey
Mixed vegetables
Guacamole ingredients
Cod fillets

Tomato
Lentils
Lettuce
Apple
Chia seeds
Mango
Tuna
Olives
Pumpkin seeds

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Written by our editorial team.
Published on Feb. 29, 2024.
Updated on Oct. 1, 2024.

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

Limit the use of high-calorie toppings like cheese and sour cream, and instead, opt for salsa or guacamole for flavor.

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.

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

Fat

Carbs

Protein

Fiber

Other

Food alternatives

For those on a diet, making smart swaps can help reduce calories while still enjoying delicious meals:

Replace whole wheat bread with lettuce wraps to cut down on carbs and calories.
Use zoodles (zucchini noodles) instead of pasta for a low-carb option.
Opt for egg whites instead of whole eggs to lower fat and cholesterol intake.
Swap almond milk with cashew milk for a creamier, lower-calorie beverage.
Instead of quinoa, try spaghetti squash for a lower-calorie, fiber-rich substitute.

How to budget on this meal plan

Opt for bulk purchases of eggs, spinach, and whole wheat bread. Fresh berries, avocado, and lime are often cheaper when in season. Homemade almond milk and yogurt can be more economical than store-bought versions. Consider buying chicken breast and black beans in bulk for savings.

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Extra tips

Any healthy snack ideas?

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

What should I drink on this meal plan?

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.

How to get even more nutrients?

Dieting doesn't mean sacrificing flavor. Focus on fiber-rich ingredients like beans and lentils that are commonly used in Mexican cuisine to help keep you feeling full. Choose dishes with lean proteins such as turkey or fish tacos, which provide essential nutrients without too much fat. Adding slices of avocado or a spoonful of nuts provides healthy fats that are vital for overall health.

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