Begin with meal planning

Life is tempting. Fast-food advertising encourages you to grab and go — often at a good price that could cost you in the long run. If you know what to expect from the outside influences, you can avoid the setbacks that lead to weight gain. In this section, you'll find resources including meal planning, articles, and information that can help you:

• fight cravings
• survive slip-ups
• control portion size

You can also discover which popular low-fat diets work with the alli™ program. Just view alli-friendly diets. Some diets are not a good fit with alli, because they allow high-fat foods that can cause treatment effects while using alli capsules. With alli, you need to stick with a reduced-calorie, low-fat diet. Find out more about the debate on low-fat choices.

How many daily fat grams and calories are right for you? Check out the target fat & calories charts.

Four ways to fight cravings

Has this happened to you? You see a chocolate bar in a magazine, so you take a walk to the nearest vending machine. Or you're in a movie theater, and the smell of popcorn drives you to the concession stand. These triggers are hard to handle. What can you do?

• Get moving. Physical activity can boost your mood just like food can — and it uses up calories, rather than adds them
• Swap foods. If you crave a salty snack, have some salted celery or a lettuce salad with lemon juice and a sprinkling of salt. If you want something sweet, try sugar-free hard candy or a fruit-and-ice smoothie with no-calorie sweetener
• Distract yourself. If you can do something else for just a few minutes, the craving may pass
• Drink water. Sometimes thirst disguises itself as hunger. But make sure you're not substituting water for food; you still need nutrients as part of a healthy diet

Survive the occasional slip-ups

Weight control is not like walking a tightrope — one misstep and you're done. If you slip, don't fall overboard with bad choices. Here are a few tips for recovering:

• Accept that mistakes happen. Forgive yourself and focus on what to do differently next time
• Persevere with your goals. Avoid "all-or-nothing" thoughts of giving up
• Identify triggers. Try to understand what events or circumstances led to overeating. Anger, stress, loneliness, or the blues are common. Be ready for them
• Turn your back. When you sense a trigger, change direction. If you're in the kitchen, or near food, go somewhere else. Just walk away
• Do the math. If you want to be sure you have a low-fat diet, count the grams of fat in your daily food choices and compare them to the number of grams of fat suggested for your calorie level. For more on daily fat and calorie targets, check out the target fat and calories charts

Watch portion size

One of the easiest weight loss strategies is to control portion size. Get to know the amount of food you eat. Often, we get in the habit of eating a certain amount of food to feel satisfied. And if we're served more food, we'll eat more.

Studies have shown that the more food people were given to eat, the more they ate, regardless of their feeling of satiety.

If the full plate is important to you, try using a smaller plate. Or keep portion sizes the same, but cut calories by lowering the fat in your dishes and adding more low-calorie ingredients like crunchy vegetables and leafy salads. Pay attention to the "energy density" in foods.

All foods have a specific number of calories within a given amount (volume). Foods such as desserts, candies, and processed foods are high in energy density. A small volume of these foods has a large number of calories. But some foods such as fruits and vegetables have low energy density. So you can have a larger portion size with a fewer number of calories — and that can fill you up without the downside of calorie overload.

10 quick tips for portion control

1. Leave a portion of what you're served on your plate. Ask for a "to go" container so you can have the leftovers for another meal.
2. Don't be fooled into thinking if you skip the bread, you're free to have a larger portion of steak.
3. Cut back wherever you can. Ask for salad dressing on the side, and use one fewer tablespoon of dressing whenever you have salad.
4. Make gradual changes in portion size for lasting results.
5. If you want larger portions, add more fruits, vegetables, and beans into your meals.
6. A deck of cards is about the size of 3 ounces of cooked meat. A baseball is about the size of one cup. Use these visual cues when looking at portions.
7. Don't let deprivation lead to a splurge. If you have a smaller entrée portion, fill up the rest of your plate with vegetables and a green salad.
8. Measure foods at home so when you eat out, you'll know how much pasta or rice you may be eating in a restaurant.
9. Read food labels to get familiar with the calories and nutrients you're getting in each serving.
10. Value meals may be good for the wallet but bad for the waist. You may be better off choosing individual items in smaller portion sizes.

For help getting your kitchen ready for reduced-calorie, low-fat meals, check out the refrigerator and pantry tips.

If you dine out frequently, it can be harder to know just how many fat grams and calories are in the menu items. When you purchase alli, you can use the Calorie & Fat Counter, available in the alli starter pack, for help with fat gram and calorie counts in common foods.

And you can register for access to myalliplan, an individually tailored, online action plan specifically developed to work with alli capsules. myalliplan gives you the tools you need to be successful with weight loss, like the dining out guide and tips on understanding food labels.

Purchase alli and register for myalliplan today.

Check out our most frequently asked questions about alli.

View a sample meal plan from the Healthy Eating Guide, found in the alli starter pack.

alli meal plan

Here are some examples of meals that are compatible with alli.

Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday

Sunday

Breakfast
Peanut Butter Toast, Banana
Light whole-wheat toast, 2 slices _______________ 1s
Natural peanut butter, 4 tsp. ________________ 1fa, 1p
Banana, 1⁄2 __________________________________ 1fr
1% milk, 8 oz. _______________________________1m
Lunch
Tuna Salad with Vegetables, Peach
Lettuce, radish, cucumber, celery ______________ free
Carrots, 1⁄2 cup _______________________________ 1v
Green pepper, diced, 1 cup ____________________ 1v
Tuna fish, 11⁄2 cups_____ 3p
Nonfat ranch salad dressing, 2 Tbsp. ___________ free
Green olives, 10 small ________________________ 1fa
Saltine-type crackers, 18 ______________________ 3s
Peach, 1 medium ____________________________ 1fr
Dinner
Sirloin Steak with Mushrooms, Spinach,
Baked Sweet Potato
Sirloin steak, 5 oz. ____________________________ 5p
Mushrooms, cooked, 1⁄4 cup ____________________ 1⁄2v
Onions, cooked, 1⁄4 cup ________________________ 1⁄2v
Canola oil, 1 tsp. _____________________________ 1fa
Sauté onions and mushrooms in oil,
and put on top of steak.
Spinach, cooked, 1⁄2 cup _______________________ 1v
Sweet potato, baked, 1 medium, 6 oz. ___________ 2s
Sour cream, 2 Tbsp. __________________________ 1fa
Snack
Strawberry Smoothie
Strawberries, 1 1⁄4 cup _________________________ 1fr
Skim milk, 8 oz. ______________________________1m
Blend with ice to make a shake.

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Monday

Breakfast
Oatmeal, Fruit with Yogurt
Oatmeal, 1 cup ______________________________ 2s
Fruit cocktail in juice, 1⁄2 cup ___________________ 1fr
Low-fat plain yogurt, 1 cup ____________________1m
Mix yogurt with fruit.
Lunch
Turkey-Ham Sandwich, Carrots, Apple
Light whole-wheat bread, 2 slices _______________ 1s
Turkey-ham, 2 oz. ____________________________ 2p
Low-fat cheese, 1 oz. _________________________ 1p
Avocado, sliced, 1⁄8 ___________________________ 1fa
Alfalfa sprouts ______________________________ free
Mayonnaise, 1 tsp. ___________________________ 1fa
Baby carrots, 1⁄2 cup __________________________ 1v
Nonfat dressing, 2 Tbsp. _____________________ free
Use dressing as dip for carrots.
Apple, 1 ____________________________________ 1fr
Dinner
Baked Chicken, Pasta Primavera, Salad
Chicken leg, skinless, baked, 5 oz. _______________ 5p
Whole-wheat pasta, 1 1⁄2 cup ___________________ 3s
Broccoli, 1 cup, and zucchini, 1 cup _____________ 3v
Steam and toss with pasta.
Italian vinaigrette, 4 tsp. ______________________ 2fa
Use 2 tsp. to marinate chicken and
2 tsp. to toss with pasta. Add extra vinegar,
lemon juice, or water as necessary.
Milk, 1%, 8 oz. _______________________________1m
Snack
Cantaloupe, Cottage Cheese
Cantaloupe melon, 1⁄2 _________________________ 1fr
Low-fat cottage cheese, 1⁄4 cup _________________ 1p

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Tuesday

Breakfast
Waffles with Creamy Fruit Topping
Whole grain waffles, 2 ________________________ 2s
Blueberries, 3⁄4 cup ___________________________ 1fr
Low-fat plain yogurt, 1 cup ____________________1m
Sour cream, 2 Tbsp. __________________________ 1fa
Mix sour cream with yogurt and fruit, and scoop on waffles.
Lunch
Ham and Cheese Lettuce Wrap,
Marinated Green Beans, Kiwi
Tortillas, 2, 6-inch ____________________________ 2s
Low-fat ham, 3 oz. ___________________________ 3p
Low-fat cheese, 1 oz. _________________________ 1p
Lettuce leaves, 2 large _______________________ free
Mayonnaise, 1 tsp. ___________________________ 1fa
Layer ham, cheese, and lettuce leaves
on tortillas, spread with mayonnaise, and roll.
String beans, steamed, 1 cup __________________ 2v
Balsamic vinegar and garlic ___________________ free
Marinate beans in vinegar and garlic
the day before.
Kiwi, 1 _____________________________________ 1fr
Dinner
Baked Flounder, Sautéed Rice, Spinach
Flounder, baked, 8 oz. ________________________ 4p
Olive oil, 1 tsp. ______________________________ 1fa
Drizzle over flounder.
Lemon wedges _____________________________ free
Squeeze over fish.
Brown rice, 2⁄3 cup ____________________________ 2s
Onion, 1⁄2 cup _______________________________ 1v
Olive oil, 1 tsp. ______________________________ 1fa
Sauté onions in oil and cook with rice.
Spinach, cooked 1⁄2 cup _______________________ 1v
Snack
Peach Smoothie
Peach, 1 medium ____________________________ 1fr
Skim milk, 8 oz. ______________________________1m
Blend with ice to make a shake.

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Wednesday

Breakfast
Buttered Toast, Fruit Cocktail, Cottage
Cheese
Light whole-wheat toast, 2 slices _______________ 1s
Butter, 1 tsp. ________________________________ 1fa
2% cottage cheese, 1⁄2 cup _____________________ 2p
Fruit cocktail in juice, 1 cup ____________________ 2fr
1% milk, 8 oz. _______________________________1m
Lunch
Peanut Butter and Jelly Crackers, Carrots,
Asparagus, Apple
Saltine-type crackers, 12 ______________________ 2s
Natural peanut butter, 4 tsp. ________________ 1fa, 1p
Sugar-free jelly _____________________________ free
Baby carrots, 1⁄2 cup __________________________ 1v
Asparagus, cooked and chilled, 1⁄2 cup ___________ 1v
Apple, 1 medium ____________________________ 1fr
1% milk, 8 oz. _______________________________1m
Dinner
Turkey Chili, Salad
Ground turkey, 4 oz. __________________________ 4p
Onion, chopped, 1⁄2 cup _______________________ 1v
Green pepper, diced, 2 cups ___________________ 1v
Kidney beans, 2⁄3 cup _______________________1p, 1s
Canola oil, 2 tsp. _____________________________ 2fa
Sauté vegetables and turkey in oil.
Salsa _____________________________________ free
Mix with above.
Lettuce, cucumber, radish, and celery __________ free
Nonfat Italian salad dressing, 2 Tbsp. ___________ free
Snack
Rye and Cheese Sandwich
Light rye bread, 2 slices _______________________ 1s
Fat-free cheese, 2 oz. _________________________ 1p
Lettuce ___________________________________ free
Mustard ___________________________________ free

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Thursday

Breakfast
Tomato, Ham, and Cheese Omelet
Onion, chopped, 1⁄4 cup _______________________ 1⁄2v
Tomato, diced, 1⁄2 ____________________________ 1⁄2v
Canola oil, 1 tsp. _____________________________ 1fa
Sauté vegetables in oil.
Egg whites, 3 _______________________________ 1p
Low-fat cheese, 1 oz. _________________________ 1p
Low-fat ham, 1 oz. ___________________________ 1p
Mix egg whites with vegetable and ham.
Once cooked, top with cheese.
1% milk, 8 oz. _______________________________1m
Lunch
Tuna Sandwich, Tomato-Cucumber Salad,
Cherries
Light whole-wheat bread, 2 slices _______________ 1s
Tuna fish, 2 cups _____________________________ 2p
Lettuce ___________________________________ free
Mayonnaise, 1 tsp. ___________________________ 1fa
Mustard ___________________________________ free
Mix mayonnaise and mustard.
Tomato, diced, 1 _____________________________ 1v
Cucumber, sliced, 1⁄2 _________________________ free
Nonfat dressing, 2 Tbsp. _____________________ free
Mix dressing with tomatoes and cucumbers.
Cherries, 12 _________________________________ 1fr
Dinner
Asian Baked Chicken and Vegetables
Chicken leg, skinless, baked, 4 oz. _______________ 4p
Pea pods, 1⁄2 cup_______ 1v
Chinese cabbage and scallions_________ free
Water chestnuts, 1⁄4 cup _______________________ 1v
Peanut oil, 2 tsp. _____________________________ 2fa
Stir-fry chicken and vegetables in oil.
Canned mandarin oranges, 3⁄4 cup ______________ 1fr
Add oranges during last 3 min. of cooking.
Light soy sauce _____________________________ free
Brown rice, cooked, 2⁄3 cup _____________________ 2s
Snack
Crackers, Grapes
Animal crackers, 8 ___________________________ 1s
Grapes, 10 __________________________________ 1fr
Skim milk, 8 oz. ______________________________ 1m

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Friday

Breakfast
Fruit Yogurt with Grapenuts and Almonds,
Fruit Cocktail
Low-fat, plain yogurt, 1 cup ____________________ 1m
Canned fruit cocktail in juice, 1⁄2 cup _____________ 1fr
Grapenuts, 6 Tbsp. ___________________________ 2s
Almonds, slivered, 6 __________________________ 1fa
Lunch
Baked Potato with Broccoli, Cheese,
and Salsa, Peach
Potato, baked, 1 medium, 6 oz. _________________ 2s
Broccoli, steamed or microwaved, 1 cup _________ 2v
Garlic, 2 cloves _____________________________ free
Canola oil, 1 tsp. _____________________________ 1fa
Sauté garlic in oil and toss with broccoli.
Low-fat cheese, 3 oz. _________________________ 3p
Sprinkle cheese on potato and broccoli.
Salsa _____________________________________ free
Peach, 1 ____________________________________ 1fr
Dinner
Sirloin Burger, Salad, Asparagus, Corn on
the Cob
Ground sirloin burger, 6 oz. ____________________ 6p
Ketchup, 1 Tbsp. ____________________________ free
Tomato, sliced, 1⁄2 ____________________________ 1⁄2v
Bed of lettuce ______________________________ free
Place burger and tomato on lettuce bed
and top with ketchup.
Asparagus, 1⁄2 cup ____________________________ 1v
Tomato, sliced or chopped, 1⁄2 __________________ 1⁄2v
Lettuce, cucumber, and radish_________ free
Creamy Italian salad dressing, 4 tsp._________ 2fa
Corn on the cob, 2 ears__________ 2s
Snack
Banana Smoothie
Banana, 1⁄2 __________________________________ 1fr
Skim milk, 8 oz. ______________________________ 1m
Blend with ice to make a shake.

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Saturday

Breakfast
Cereal, Apple with Peanut Butter
Plain wheat flakes cereal, 1 1⁄2 cups ______________ 2s
1% milk, 8 oz. _______________________________ 1m
Apple, 1 ____________________________________ 1fr
Natural peanut butter, 4 tsp. ________________ 1p, 1fa
Spread peanut butter on apple.
Lunch
Chef Salad
Lettuce and cucumber _______________________ free
Low-fat ham, 1 oz. ___________________________ 1p
Turkey, 1 oz. ________________________________ 1p
Low-fat cheese, 1 oz. _________________________ 1p
Carrots, sliced, 1⁄2 cup _________________________ 1v
Tomato, diced, 1 _____________________________ 1v
Low-fat ranch salad dressing, 2 Tbsp. ____________ 1fa
Green olives, 10 small ________________________ 1fa
Dinner
Pork Chop, Mashed Potato, Vegetables
Center loin pork chop, grilled, 4 oz. _____________ 4p
Potato, mashed, 1⁄2 cup ________________________ 1s
Corn, 1⁄2 cup _________________________________ 1s
Butter, 1 tsp. ________________________________ 1fa
Use butter on potato and corn.
Unsweetened applesauce, 1⁄2 cup _______________ 1fr
Beets, 1⁄2 cup ________________________________ 1v
Cauliflower, 1 cup ____________________________ 1v
Snack
Yogurt and Mango
Nonfat, light fruit yogurt, 1 cup _________________ 1m
Mango, 1⁄2 __________________________________ 1fr

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Key
fa: fats m: milk and yogurt s: starches and grains
fr: fruits p: lean meat and protein v: vegetables

Practical meal planning

ideas and advice from
the alli program include:

Getting ready

• choosing a meal plan approach
• tools to help you plan meals
• preparing your kitchen

Shopping

• measuring portions
• cooking for others
• reducing fat
• snacking

Planning menus

• using the alli program menus
• planning your own menus

Preparing meals

• making your shopping list
• going to the store

Menus, shopping lists,
and food exchanges

• tips for using menus
• menus and shopping lists
• food exchanges

Download the alli meal plan