What is a recommended meal plan for a 62-inch tall, 163-pound woman with a BMI of 29.81, aiming to lose 5 pounds per month, while avoiding shellfish, tomatoes, eggs, cheese, oxalates, and seed oils, and focusing on complex carbohydrates?

Meal Plan for 5-Pound Monthly Weight Loss with Dietary Restrictions

A 1200-1500 calorie meal plan with complex carbohydrates and simple ingredients is recommended for a 5'2", 163-pound woman with a BMI of 29.81 to achieve a 5-pound monthly weight loss while accommodating her dietary restrictions. 1

Caloric Needs Assessment

• Current stats: Height: 62 inches (5'2"), Weight: 163 lbs, BMI: 29.81 (overweight)
• For weight loss of 5 lbs/month (approximately 1.25 lbs/week), a caloric deficit of 500-750 calories per day is needed 1
• Based on AGA guidelines, recommended caloric intake: 1200-1500 calories daily for women seeking weight loss 1

Dietary Restrictions to Accommodate

• Avoid: Shellfish, tomatoes, eggs, cheese
• Limit: Foods high in oxalates, seed oils
• Focus on: Complex carbohydrates, simple ingredients, weighed cooked foods

Meal Plan Structure

Breakfast Options (250-300 calories)

• 1/2 cup cooked steel-cut oats (measured after cooking) with 1 tbsp honey, 1 tbsp ground flaxseed, and 1/4 cup berries
• 1 cup cooked quinoa with 1/2 cup unsweetened almond milk and cinnamon
• 2 slices whole grain bread with 2 tbsp natural almond butter

Lunch Options (350-400 calories)

• 3 oz grilled chicken breast with 1 cup cooked brown rice and 1 cup steamed broccoli
• 1 cup cooked lentils with 1/2 cup cooked sweet potato and 1 cup sautéed kale
• 3 oz baked white fish with 1 cup cooked barley and 1 cup roasted zucchini

Dinner Options (350-400 calories)

• 3 oz lean beef with 1 cup cooked quinoa and 1 cup steamed green beans
• 3 oz baked turkey breast with 1 cup cooked wild rice and 1 cup roasted Brussels sprouts
• 1 cup bean and vegetable soup with 1 slice whole grain bread and 1 tbsp olive oil

Snack Options (100-150 calories each, choose 2 daily)

• 1 medium apple with 1 tbsp natural peanut butter
• 1/4 cup unsalted nuts (almonds, walnuts)
• 1 cup raw vegetables with 2 tbsp hummus
• 1 cup berries with 1/2 cup unsweetened Greek yogurt (if tolerated)

Hydration

• Minimum 64 oz water daily
• Herbal teas (unsweetened)
• Avoid sugary beverages and limit alcohol 1

Meal Planning Tips

Low-Oxalate Considerations

• Choose low-oxalate vegetables: cabbage, cauliflower, cucumber, lettuce, peas, zucchini
• Avoid high-oxalate foods: spinach, rhubarb, beets, nuts, chocolate, tea
• Rinse canned vegetables to reduce oxalate content 1

Healthy Fat Sources (Avoiding Seed Oils)

• Use olive oil, avocado oil, or coconut oil for cooking
• Include avocados, olives, and small amounts of nuts for healthy fats
• Avoid processed foods containing seed oils (canola, corn, soybean) 1

Complex Carbohydrate Focus

• Emphasize whole grains: brown rice, quinoa, barley, oats
• Include starchy vegetables: sweet potatoes, winter squash
• Choose whole fruits rather than juices 1

Protein Sources (Accommodating Restrictions)

• Lean meats: chicken, turkey, lean beef
• Fish: salmon, trout, cod (not shellfish)
• Plant proteins: lentils, beans, tofu, tempeh 1

Physical Activity Recommendations

• Accumulate 150-300 minutes of moderate-intensity activity weekly 1
• Include strength training 2-3 times per week to preserve muscle mass
• Aim for 10,000+ steps daily 1
• For long-term weight maintenance, increase to 200-300 minutes weekly 1

Monitoring Progress

• Weigh foods after cooking for accurate portion control
• Track food intake using a food diary or app
• Weigh yourself weekly at the same time of day
• Adjust calorie intake if weight loss is slower or faster than 5 pounds per month

Sample Day (1300 calories)

Breakfast (280 calories)

• 1/2 cup cooked steel-cut oats
• 1 tbsp honey
• 1/4 cup blueberries
• 1 tbsp ground flaxseed

Lunch (380 calories)

• 3 oz grilled chicken breast
• 1 cup cooked brown rice
• 1 cup steamed broccoli
• 1 tsp olive oil

Dinner (390 calories)

• 3 oz baked salmon
• 1 cup cooked quinoa
• 1 cup roasted Brussels sprouts
• 1 tsp olive oil

Snacks (250 calories)

• 1 medium apple with 1 tbsp natural peanut butter
• 1 cup cucumber slices with 2 tbsp hummus

Common Pitfalls to Avoid

• Underestimating portion sizes (weigh foods after cooking)
• Drinking calories (stick to water, unsweetened tea)
• Skipping meals (leads to overeating later)
• Not planning ahead (prepare meals in advance)
• Using too much oil in cooking (measure carefully)
• Neglecting protein at meals (include at each meal for satiety)

This meal plan creates a caloric deficit while providing adequate nutrition and accommodating all dietary restrictions. Adjust portions based on hunger levels and weight loss progress while maintaining the 1200-1500 calorie range for sustainable weight loss of approximately 5 pounds per month.