Portion Control Diet | 7 Day Meal Plan (PDF)

Portion Control Diet

Losing weight is a challenging task, and one of the reasons many people fail is because they do not control what they eat.

You can follow a crazy and very restrictive fad diet for quick results or engage in as many physical activities as possible without dropping the pounds.

However, changing your entire way of life will reward you with long-lasting and healthy results.

One of those changes is portion control, a simple but smart way to take control of your life and boost your confidence in the kitchen.

What Is Portion Control, And How Does It Differ From A Serving Size?

Portion Control Diet

Portion Control Diet – What Is Portion Control

Many individuals are familiar with portion control, supported by many diet regimens today, particularly those that promote weight loss or blood sugar regulation.

Distinguishing between portions and servings, on the other hand, can be difficult.

Portion control is consuming the appropriate quantity of food from all food groups. A serving is the quantity of food from each food group suggested on the nutritional labels.

The portion size might be smaller or larger than the required food servings, and it may consist of many servings of the same food.

Portion management allows you to consume anything you want, including fats and carbohydrates, but in smaller portions.

8 Portion Control Diet Tips

If you are unsure how to go about portion control, the following tips will help you out.

1. Use Smaller Plates

Portion Control Diet

Portion Control Diet – Use Smaller Plates

You can eat less by using smaller plates than you usually do. Using a large plate may trick you into thinking that what you have is not enough, so you add some more.

Overindulging means you consume more calories than you need. A smaller plate compels you to deliberate about the portion size of each food item you choose.

2. Measure Your Portions

One of the other reasons many people eat more than they should is because they do not measure their food.

You do not even need sophisticated measuring tools to maintain a portion control diet. Use your hands as a guide. It is the easiest and most convenient way to keep to your portion control.

For example, when eating meals high in protein, men should consume two portions the size of their palm, while women should have only one serving.

Salads and other vegetables should be in portions the size of a fist for males and one serving the size of a fist for women.

If you are serious about following a portion control diet, you will need to know how much food each serving is.

Using two cups of salad as an example, you can practice measuring it until you get a sense of how much is the proper serving size.

3. Eat Your Food Slowly

Eating too fast can cause you to eat more than you should. You will overeat without the body realizing that it is full, leading to weight gain.

If you eat more slowly, you are more likely to enjoy your food and consume less.

4. Drink Plenty of Water before Meals

Portion Control Diet

Portion Control Diet – Drink Plenty of Water before Meals

Some people experience hunger because they are thirsty, and drinking a glass of water may be all that they need to satiate their hunger for a short period.

You can learn how to limit your portion sizes by taking one full glass of water 30 minutes before a meal because you will feel fuller.

5. Do Not Eat From the Package

Eating directly from a package or container is a definite way to eat more than you should.

When following a portion control diet, it is necessary to place snacks and other food items on a plate or in a bowl to recognize the amount you are consuming.

6. Keep a Food Diary

Maintaining a food diary or journal might help you monitor what you consume daily.

Consider what you might be able to do away with or substitute after evaluating the information in your journal.

7. Be Cautious When Eating Out

Portion Control Diet

Portion Control Diet – Be Cautious When Eating Out

Eating out can be challenging, but it does not have to be, even if you are on a portion control diet. Instead of consuming the complete meal served in the restaurant, order half a portion.

If there are no half-portion services, ask them to box for you one half while you take the other half.

Make sure that you stick to the 50/25/25 ratio (50 percent carbohydrates, 25% fat, and 25% protein). The ratio can help you feel full and energized at every meal.

8. Avoid Any Distractions While Eating

Distractions can lead to overeating. Practice mindful eating by putting away anything that might distract from your food.

Limiting distractions and eating your food at a slower pace will help you accomplish portion control and its benefits.

Sample 7-Day Portion Control Diet Plan

You can customize your portion control diet to suit your preferences, but the following 7-day sample will give you an idea of what to include on your plate.

Do not forget to measure your serving sizes.

Day 1

Portion Control Diet

Portion Control Diet

Breakfast: Greek yogurt with strawberries, peaches, and pancakes

Lunch: Deli meat with veggies and tortilla spread

Dinner: Grilled chicken breasts with rice, veggies, and berries

Day 2

Breakfast: Omelet with mandarin oranges, mushrooms, and cereal

Lunch: Teriyaki chicken with grapes, zucchini, feta cheese, and rice cakes

Dinner: Ground beef with peas, blueberries, broccoli patties, and pasta

Day 3

Portion Control Diet

Portion Control Diet

Breakfast: Fried egg with peaches, zucchini, mushrooms, and granola

Lunch: Lean beef with carrots, lettuce, avocado, and rice

Dinner: Chicken with pasta, carrots, cucumbers, berries, and oranges

Day 4

Breakfast: Eggs with toast, banana, and sautéed peppers

Lunch: Ground beef in spaghetti sauce with spaghetti squash, bread, and cherries

Dinner: Steak strips cooked in fajita seasoning, with corn or flour tortillas, bell peppers, and salsa

Day 5

Portion Control Diet

Portion Control Diet

Breakfast: Waffles with sweet potatoes, grapes, and pumpkin seeds

.Lunch: Lamb chops with fries, a mix of cauliflower and broccoli, peaches, and a granola bar

Dinner: Chicken with pasta, mixed veggies, and raspberries

Day 6

Breakfast: Eggs with toast, mushrooms, strawberries, and bananas

Lunch: Ham with fettucine, roasted zucchini, peppers, and apples

Dinner: Salmon with quinoa, green beans, and peaches 

Day 7

Portion Control Diet

Portion Control Diet

Breakfast: Fried egg with mushrooms, zucchini, and granola

Lunch: Chicken with rice, veggies, and avocado

Dinner: Chicken with pasta, carrots, cucumbers, berries, and oranges

Final Thoughts

The ultimate goal for everyone is to eat a diet that makes them feel their healthiest and something that may become a lifestyle they like doing.

One of the main differences between following a portion control diet and adopting a fad diet is that you can maintain this new way of eating for the rest of your life without depriving yourself of your best foods or recipes.

Printable 7 Day Portion Control Diet Plan (PDF)

DayBreakfastLunchDinner
1Greek yogurt with strawberries, peaches, and pancakesDeli meat with veggies and tortilla spreadGrilled chicken breasts with rice, veggies, and berries
2Omelet with mandarin oranges, mushrooms, and cerealTeriyaki chicken with grapes, zucchini, feta cheese, and rice cakesGround beef with peas, blueberries, broccoli patties, and pasta
3Fried egg with peaches, zucchini, mushrooms, and granolaLean beef with carrots, lettuce, avocado, and riceChicken with pasta, carrots, cucumbers, berries, and oranges
4Eggs with toast, banana, and sautéed peppersGround beef in spaghetti sauce with spaghetti squash, bread, and cherriesSteak strips cooked in fajita seasoning, with corn or flour tortillas, bell peppers, and salsa
5Waffles with sweet potatoes, grapes, and pumpkin seedsLamb chops with fries, a mix of cauliflower and broccoli, peaches, and a granola barChicken with pasta, mixed veggies, and raspberries
6Eggs with toast, mushrooms, strawberries, and bananasHam with fettucine, roasted zucchini, peppers, and applesSalmon with quinoa, green beans, and peaches
7Fried egg with mushrooms, zucchini, and granolaChicken with rice, veggies, and avocadoChicken with pasta, carrots, cucumbers, berries, and oranges

See Also

Optavia Diet Plan

Dietary Patterns

Almond Milk Benefits

What are Cheat Meals?

The Galveston Diet

Clean Eating Food List

Military Diet Plan

Protein Foods List

Bland Diet

800 Calorie Diet Plan