Meal Plans for WEIGHT LOSS

Smart Meal Plans for WEIGHT LOSS

Losing weight is easy. Losing weight without the yo-yo effect or impairing your health is SMART!

These meal plans are designed to achieve gradual weight loss, responsibly and safely. By merely following them, you will acquire basic culinary skills and healthy eating habits, which in turn will ensure better health and lasting weight control.

They are based on the Mediterranean diet, contain mostly unprocessed foods and consist of satiating (filling) dishes. Each week, the meal plans meet all nutritional recommendations from the following competent bodies:

  • Dietitians of Canada
  • American Dietetic Association (USA)
  • The Volumetrics Eating Plan (USA)
  • Problèmes de poids - obésité et embonpoint: recommandations alimentaires et menus pour maigrir, PasseportSanté.net (in French)
  • Health Canada's Eating Well with Canada's Food Guide

Last but not least, these Meal Plans are updated every week to take advantage of seasonal produce and Flyer specials from your preferred local grocery stores.

N.B. Consult your Doctor if you have a medical condition. We also recommend that you consult a Registered Dietitian and tell her/him that you follow the SOSCuisine Meal Plans.

Each week you will receive:

Each week you will receive
Your menu for the week, balanced and tailored to your needs (calorie level and servings)
Fast, easy and delicious recipes for the entire 7-day menu
A matching grocery list, based on the current Flyer Specials at your preferred local supermarkets
A step-by-step action plan to help you save time in the kitchen
Subscribe

View an example of a 7-day menu.

Why are these Meal Plans SMART?

Why are these Meal Plans smart?
Einstein

Our Meal Plans are smart because they ensure, week after week, that you will:

  • eat what is BEST to ensure healthy weight loss while acquiring basic culinary skills and healthy eating habits
  • ENJOY eating
  • take advantage of the BEST BUYs at your preferred grocery stores

Also, you'll be able to choose freely, and as often as you want, the calorie level (1,400 or 1,800 calories, with or without fish and seafood) and the number of people (1, 2, 3, or 4). The quantity of each ingredient will then be automatically adjusted in the recipes and in the grocery list.

To find out what foods you will be getting in your meal plans, watch this video:

Why SOS Cuisine?

The recommendations for WEIGHT LOSS consist of 35 nutritional targets that must be attained every day.

Creating meal plans to meet these recommendations without assistance is difficult. Doing it week after week is even more so. That's where we come in, with our unique technology and our team of Dietitians.

SOUNDS COMPLICATED? Not with SOS Cuisine!

We provide you with meal plans that satisfy all the applicable nutritional recommendations, along with the recipes, which are quick and easy to prepare. You will be able to enjoy your food without any worries!

Why Meal Plans instead of just recipes?

Since the nutritional recommendations relate to daily and weekly intakes, it is not sufficient to look for 'Weight Loss recipes'.

Properly balanced Meal Plans are the only effective way to ensure that all nutritional recommendations are met. This is what you get week after week with SOS Cuisine. This way, you have support and you're not alone.

And your entire family benefits from a healthy lifestyle, because our Weight Loss Meal Plans are balanced and appropriate for everyone, provided that the other family members add what they want to fulfill their appetite.

Nutrition Info

The most recent recommendations (1,2,3,4,5) for smart weight loss consist of 35 nutritional targets that must be attained day after day, so as to induce positive and lasting changes.

  • Adequate caloric intake, to achieve and maintain a healthy weight. We currently offer 2 caloric levels to best meet your needs: 1,400 and 1,800 calories per day.
  • Low energy density of food
  • Optimal intakes of vitamins and minerals
  • Optimal intakes of fats, carbohydrates, dietary fibre, proteins within meals and snacks
  • Optimal intakes of 'good' fats such as poly- and monounsaturated, and optimal omega-6 / omega-3 ratio
  • No trans fat, limited added sugar and alcohol
  • Proper number of servings of the 4 food groups of Canada's Food Guide:
    • Vegetables and Fruit, including 1 serving of dark green vegetables and 1 serving of orange vegetables every day
    • Grain products, including a majority of whole grain products
    • Low-fat milk and alternatives
    • Meat and alternatives, including fish
  • Optimal starch, vegetable and meat content of the evening meal
  • Optimal intakes of foods that are specifically recommended (foods that induce thermogenesis, etc.)

The following table shows that our Smart Weight Loss Meal Plans have consistently met the nutritional recommendations since their launch, on Sept. 16th, 2010.

Indices de conformité

professionnel santé * Are you a health professional?
Please contact us to have more information on our meal plans.

References:

  1. Dietitians of Canada. Weight Management , accessed on August 2011
  2. Barbara J. Rolls Ph.D.(USA). The Volumetrics Eating Plan , 2005
  3. American Dietetic Association (USA). Position of the American Dietetic Association: Weight Management, 2009
  4. PasseportSanté.net, Problème de poids - obésité et embonpoint: recommandations alimentaires et menus pour maigrir , October 2009 (in French)
  5. Health Canada's Eating Well with Canada's Food Guide , January 7th 2008

Important advice and useful tips

important
  • Set realistic weight loss goals. As a first goal, experts recommend losing 5% to 10% of your body weight. With such a weight loss, several health benefits will already be noticeable. To help you set such a realistic weight loss target, calculate your body mass index (BMI) and measure your waist circumference. This will help you determine your healthy weight .
  • Drink enough fluids, i.e. 1 to 2 liters/quarts each day, including water, milk, soup, tea, coffee, juice, etc., distributed throughout the day.
  • Take time to eat quietly.
  • Move! Being physically active on a regular basis promotes weight loss and maintenance of a healthy weight. Don't hesitate to ask for professional help to get started.
  • We can help you!
  • Learn to assess your hunger.
  • Since you don’t always need the same amount of food, depending on your daily activities, it’s important to recognize the signals of satiety (fullness). Some of these include: clothes beginning to feel tighter, meal not being as tasty as when you started eating, not bothering to stop eating, etc.
attention
  • Eat an afternoon snack only if you feel hungry.
  • Limit the use of the bathroom scale. Weighing yourself once a week is enough. Ideally, always weigh yourself at the same moment of the day and in the same conditions (fasting and with the same clothing).
  • If you have a chronic disease, consult a doctor before starting on a weight loss program.
  • If you take prescribed medications, it might be necessary to adjust the dose following a weight loss. Keep your health care provider informed.
  • Kids, pregnant and breastfeeding women as well as elders should consult their doctor and/or their dietician before starting a weight loss program.
to avoid
  • Avoid fad or "miracle" diets.
  • For health, weight loss should not exceed 1 kg (2 pounds) a week.
  • Limit the "empty calories" from alcohol.

Consult your Doctor if you have a medical condition. We also recommend that you consult a Registered Dietitian and tell her/him that you follow the SOSCuisine Meal Plans.

To know more about efficient and healthy weight loss:

How much does it cost?

  • $95.40/year (i.e. $7.95/month, save $24)
    Will recur yearly until cancelled
  • $9.95/month
    Will recur monthly until cancelled

N.B. If you reside in Europe, the prices are respectively 95.40€/year and 9.95€/month.


Satisfaction guaranteed
Your subscription will pay for itself quickly, as our Meal Plans allow you to save money by:
  • buying no more food than you need
  • avoiding food wastage
See the FAQ about subscriptions and plans
Subscribe

View an example of a 7-day menu.

 

FAQ


Why should I trust the menus? Are they checked by a dietitian?
All the nutrition content of the website, including the information on this page as well as all meal plans, are checked and approved by our nutrition team, led by Danielle Lamontagne, R.D.
I find that there is a lot of bread and pasta. Aren't we supposed to avoid those in order to lose weight?
For a woman between the ages of 19 and 50, the Canadian Food Guide recommends 6 to 7 portions of grain products per day. In order to lose weight, one must consumme less calories than what he expends. Our 1,400-kcal weight loss meal plans provide an average of 5 servings daily. It is important to maintain an adequate intake of bread, pasta and cereals since they are rich in many essential nutrients. Among those, there are folic acid, vitamins B1, B2, B3, and fibres.
What is the difference between canola and olive oil? Why do certain recipes use one rather than the other?
Differences between olive oil and canola oil lie in their composition, heat resistance levels, taste and cost. Even though both of these oils are rich in monounsaturated fats (excellent for cardiovascular health), canola oil contains about 10 times more omega-3 than olive oil. Also, both of these oils can be used in cooking but olive oil loses its aroma when heated. The neutral taste and lower cost of canola oil make it an excellent choice for everyday cooking as well as for baking. But cold-pressed extra-virgin olive oil tastes simply divine!
I see 'crispbread' in my menu. What is it and where can I buy it ?
Crispbread is a type of crackerbread from rye, rich in fiber and low in fat, salt and sugar. The most common brands are: Ryvita, Ry-Krip and Wasabröd. You'll find them in the crackers section at your grocery store.
Why is there is cheese and even desserts in your weight loss meal plan?
Our weight loss meal plan is not another of those drastically restrictive food regimen. We offer flavorful and well balanced meals which respect a targeted calorie count to help you to lose weight. It is essential to enjoy your food and to learn to savour it... with moderation!
I have diabetes, hypertension and I want to lose weight. What meal plan should I choose?

We recommend that you consult your doctor and/or a registered dietitian, that will give you the best advice in this regard.

This being said, you can choose one of the Diabetes Meal Plans, offered in three caloric levels: 1,500, 1,700 and 2,100 calories per day. To lose weight, you must choose a caloric level that is lower than your energy needs. A deficit of 500 calories per day will typically allow you to lose one pound (half a kilogram) per week, which is safe. Calculate your energy needs . If, for example, your energy requirement is 2,000 calories, choose the 1,500-calorie Meal Plans to achieve weight loss. Most of our female subscribers choose the 1,500-calorie Meal Plans, and most male subscribers choose the 1,700-calorie Meal Plans.

With regard to hypertension, the good news is that our Diabetes Meal Plans contain less than 7% saturated fat, zero trans fat, very little sodium (1,725 mg/day on average), plenty of fruits and vegetables (9 servings/day on average), fully comply with Canada's Food Guide recommendations, and can therefore contribute to reduce your blood pressure.

I really like your weekly meal plans but I would like to know what to drink?

Water is by far the best choice. Add a slice of lime or a few drops of lemon juice in it to give a little punch. It is also possible to have wine or fruit juice but remember, each glass represents an extra 100 kcal. Also, in order to benefit from the cardioprotective effects of red wine, women can consume, at most, 1 glass per day and maximum 2 for the men. In the morning, tea or coffee can be added to your menu without exceeding 2 to 3 cups of filtered coffee or quarter-cup servings of expresso per day.

See Also:
I am suffering from gastric reflux and I also wish to lose weight. Which meal plan should I choose?
You should consult your Doctor if you face a medical condition and it is recommended that you also consult a Registered Dietitian. Having said that, the 1,600-calorie Gastric Reflux meal plan would likely be a good choice, as it will help most people lose weight while alleviating symptoms and preventing recurrence of acid reflux.
Every time I tried a diet to lose weight, I was always hungry. In what is your weight loss meal plan different?
First, the meals we suggest are rich in fibers and proteins which fill you up and prevent hunger to strike shortly after. Second, our meal plans are calculated so you can have snacks between meals. If you are still hungry, it is possible to eat another snack while checking carefully the nutritive value on the product or on our web site. Quick tip: drinking water before and between meals will help you to manage your hunger.
There's no microwave oven at my workplace. How can I find substitute meals that I won't need to warm up ?
You can use the "Swap Meal" button (blue double arrow icon) in your menu, or use the Advanced Recipe Search to find exactly the Lunch Box recipes that you want.
I was surprised to see that you are proposing pasta for dinner. I heard that we should avoid them at night. Could you please clarify the situation?
The glycemic index of al dente pasta is relatively low. This means that they do not induce a major increase in blood sugar and they are efficient to control hunger. Often served with a source of protein such as meat, eggs, or seafood, pasta dishes are adequate for dinner. Moreover, our weight loss meal plans are conceived to be less caloric at night which allows you to burn, throughout the day, most of the calories you consume. This will prevent your metabolism to convert those calories into fat once you are in bed.
I don’t like peanut butter, but it is often a part of breakfast. What can I replace it with?
Peanut butter is a good source of protein that sustains one’s appetite in the morning. It can be replaced by cheese, almond or some other nut-based butter or even by hummus. Unfortunately, jams and sweet spreads are neither as nutritional nor as satiating.
While consulting the sample meal plan, I noticed that certain recipes recur more than once in the same week. Will the meal plan that I’m going to buy also be like this?
Yes! Some recipes (ex. soups, stews, etc) are repeated during the week in order to reduce the time spent in the kitchen. This way, you also get to prioritize certain fresh food items, with minimal waste. In other words, these repetitions are based on practical and economic reasons. They offer a good trade-off between variety and effort. And don't forget: you can always swap meals to get more - or less - variety.
I don’t like eating my meal in the form of a sandwich or burger. Is it the same if I eat my meatball, slices of bread, lettuce and tomato separately?
It is OK to break down your burger into separate food items. The nutritional values remain the same and, once they have been consumed, the foods will interact in the same way as if they had been eaten in a same mouthful. Find your preferred technique and enjoy!
Why do we often have carrots and celery for snack?
Vegetables are very dense in nutrients while being low in calories and easy to carry. To bring carrots for snack is an easy way to get your daily serving of orange vegetable. Slices of red and green peppers, sugar snaps, French beans, broccoli, cherry tomatoes, and slices of cucumber are all excellent alternatives. Remember, bright and varied colors is the key.
Why do we find white bread in the meal plans? Brown bread is higher in fiber and I thought one had to avoid white bread.
It is true that whole grain brown bread is richer in fiber than white bread. However, as our meal plans are based on the Mediterranean diet, they include plenty of fruits, vegetables, nuts and legumes, so that the daily fiber needs are fully met. Excessive intake of fiber can make bowel movements too fast and prevent adequate absorption of nutrients. In other words, with our meal plans, you are sure to get the right amount of all nutrients - never too little nor too much!

 

Simplify your life and subscribe to our WEIGHT LOSS Meal Plan.


Note: We remind you to read our Medical Disclaimer.

Page last updated on 2013-04-24 @ 16:44

Testimonials
"I lost 40 lbs in 6 months with no effort. I never felt hungry between meals, which were also very tasty. My problem was that I did not know the right serving size for me and that I did not eat enough vegetables. I'll continue to follow SOS Cuisine for at least a full year, beacuse it keeps me disciplined."
Robert D.
Montreal, QC, Canada
"I discovered new recipes, it's a joy to see what awaits me in my weekly menu. You taught me how to stay focused with my grocery shopping, and gave me good cooking tips... In short, thank you for this great service."
Diane-Andrée B.
Trois-Rivières, QC, Canada
Salmon with a Spicy Crust