How to Meal Plan for Weight Loss — A Detailed Guide
- Dietitian.Lauren Hmede
- Aug 3, 2019
- 3 min read
How to meal plan for weight loss
When it comes to weight loss meal plans, the magnitude of options can be overwhelming. Here are a few things to keep in mind when you search for the most suitable plan.
Creating a calorie deficit in a nutrient-dense way
All weight loss plans have one thing in common they get you to eat few calories than you burn.
However, though a calorie deficit will help you lose weight regardless of how it’s created, what you eat is just as important as how much you eat.
That’s because the food choices you make are instrumental in helping you meet your nutrient needs.
A good weight loss meal plan should follow some universal criteria:
Includes plenty of protein and fiber. Protein- and fiber-rich foods help keep you fuller for longer, reducing cravings and helping you feel satisfied with smaller portions.
Limits processed foods and added sugar.
Rich in calories yet low in nutrients, these foods fail to stimulate fullness centers in your brain and make it difficult to lose weight or meet your nutrient needs.
Includes a variety of fruits and vegetables.
Both are rich in water and fiber, contributing to feelings of fullness.
These nutrient-rich foods also make it easier to meet your daily nutrient requirements.
Building nutrient-dense meals
To incorporate these tips into your weight loss meal plan, start by filling one-third to one-half of your plate with non starchy vegetables.These are low in calories and provide water, fiber, and many of the vitamins and minerals you need.
Then, fill one-quarter to one-third of your plate with protein-rich foods, such as meat, fish, tofu, seitan, or legumes, and the remainder with whole grains, fruit, or starchy vegetables. These add protein, vitamins, minerals, and more fiber.
You can boost the flavor of your meal with a dash of healthy fats from foods like avocados, olives, nuts, and seeds.
Helpful tips to make meal planning work for you
An important aspect of a successful weight loss meal plan is its ability to help you keep the lost weight off.
Here are some tips to help increase your meal plan’s long-term sustainability.
Picking a meal-planning method that works for you, along with an adequate number and variety of meals and snacks that can be cooked or reheated quickly and safely, increases your likelihood of sustainable weight loss.
7-day menu
This sample menu includes a variety of nutrient-, fiber-, and protein-rich meals to help you reach your weight loss goals.
Portions should be adjusted to your individual needs. Snack examples are included in this plan but remain completely optional.
Monday
Breakfast: overnight oats made with rolled oats, chia seeds, and milk, topped with fresh berries and pumpkin seedsLunch: premade egg-and-veggie muffins with a fresh basil-and-tomato salad and some avocadoSnack: mango-spinach smoothieDinner: homemade cauliflower-crust pizza topped with pesto, mushrooms, peppers, a handful of spinach, and marinated chicken or tempeh
Tuesday
Breakfast: breakfast smoothie made with kale, frozen cherries, banana, protein powder, flax seeds, and milkLunch: mixed green salad with cucumber, bell pepper, tomato, corn, sweet potato, olives, and grilled salmon or roasted chickpeasSnack: sliced apple with peanut butterDinner: red lentil dahl served on a bed of baby spinach and brown rice
Wednesday
Breakfast: Spanish omelet made with eggs, potatoes, onions, and peppers, served with a side of salsaLunch: leftover red lentil dahl and fresh spinach over brown riceSnack: homemade trail mix using your favorite unsalted, unroasted nuts and unsweetened dried fruitDinner: chicken or tofu meatballs in a marinara sauce served with spaghetti squash on a bed of mixed baby greens and topped with Parmesan cheese or nutritional yeast
Thursday
Breakfast: yogurt topped with fresh fruit and chopped walnuts
Lunch: kale salad topped with a poached egg or marinated seitan, as well as dried cranberries, cherry tomatoes, whole-grain pita chips, and an avocado-mango dressing
Snack: carrots, radishes, and cherry tomatoes dipped in hummus
Dinner: beef or black-bean burger topped with lettuce, tomato, roasted peppers, caramelized onions, and pickles, served on a small whole-wheat bun and peppers and onions on the side
Friday
Breakfast: salad made with spinach, homemade granola, walnuts, blueberries, coconut flakes, and a raspberry vinaigrette, as well as 1–2 hard-boiled eggs for extra protein if you like
Lunch: homemade veggie spring rolls, dipped in peanut butter sauce and served with a side of raw veggies
Snack: whole-wheat crackers with cheese or a spicy mashed black bean spread
Dinner: chili served on a bed of greens and wild rice
Saturday
Breakfast: pumpkin pancakes topped with Greek or plant-based yogurt, chopped nuts, and fresh strawberries
Lunch: leftover chili served on a bed of greens and wild rice
Snack: nut-and-dried-fruit trail mix
Dinner: shrimp or bean fajitas with grilled onions, bell peppers, and guacamole, served on a corn tortilla
Sunday
Breakfast: overnight oats topped with chopped pecans, mango, and coconut flakes
Lunch: tuna or chickpea salad, served atop mixed greens with sliced avocado, sliced apple, and walnuts
Snack: yogurt with fruit
Dinner: grilled salmon or tempeh, potatoes, and sautéed kale
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