It is believed that not all weight loss meal plans cater for all people, this needs to be individualized per person since you need to consider each person as a whole, the meal plan needs to be according to your body type and habits. Further before even making a meal plan or getting a professional trainer to draw up your meal plan please consult a doctor or healthcare provider if you have any underlying conditions.
A weight loss meal plan will keep you on track and it doesn’t have to be too complicated even if you have certain meals you have to eat and what is your nutrition goal. Further you can actually meal prep and plan for the week ahead which will make you feel less pressured and you will feel satisfied.
Guide to this article:
Nutrition and its importance
When it comes to dropping weight nutrition is important, what you put in is what you get out as a result the look of your body. If you just eat and eat you will end up consuming too many calories even if you do do a lot of cardio, you will end up just burning what you put in as a result you will not lose weight. That being said being said you will have to take in less calories which comes to my favorite weight loss word “calorie deficit”, the less calories you take in the easier it is going to be to cut fat but remember everybody’s body is differ some people might cut 200 to 300 calories a day while others need to have a deficit of 700 to 800 calories daily.
With that said, a meal plan can be helpful to one to go on a calorie deficit especially if you are training very hard and doing a lot of cardio in the gym. Further as you train and have your meal plan ready you will get experience on what deficit to go on and what to add and remove in your “Weight loss meal plan”. Also doing your grocery shopping for your meal plan will be easier and cheaper then when you started.
RELATED: Simple 1200-Calorie Meal Plan
How to create a meal plan for weight loss
Your meal plan should consist of 25% carbohydrates, 40% protein, and 35% dietary fat.
A criteria should also be followed like below:
- Protein and fiber must be included – these reduce the craving by making you feel fuller for long with smaller portions.
- Include all color vegetables and fruits – these are rich in water and fiber creating a feeling of fullness.
- Don’t eat too much takeaway and cut down on sugar – these foods have too many calories and sugar which will make it more difficult to limit calories (9Trusted Source, 10Trusted Source).
Example of a weight loss meal plan for a day
Meal Plan for Weight Loss for a day
| Meal | Food | Calories |
|---|---|---|
| Breakfast | 2 boiled eggs, 1 slice of whole wheat toast, 1 small apple | 300 |
| Snack | 1 small container of non-fat Greek yogurt, 1/2 cup blueberries | 120 |
| Lunch | Grilled chicken breast, mixed green salad with 1 tbsp vinaigrette dressing, 1 small orange | 400 |
| Snack | 1 small handful of baby carrots, 2 tbsp hummus | 100 |
| Dinner | Grilled salmon fillet, 1 cup steamed broccoli, 1/2 cup brown rice | 500 |
| Snack | 1 small apple, 1 tbsp almond butter | 150 |
| Total Calories | 1570 |
IMPORTANT! USE THE CALORIE CALCULATOR TO CALCULATE YOU CALORIE INTAKE
7 day weight loss meal plan
| Day | Breakfast | Snack | Lunch | Snack | Dinner |
|---|---|---|---|---|---|
| 1 | Greek yogurt with berries and a tablespoon of honey | A small apple and a handful of almonds | Grilled chicken breast with mixed greens, cherry tomatoes, cucumber, and balsamic vinaigrette | Carrot sticks with hummus | Grilled salmon with roasted asparagus and quinoa |
| 2 | Scrambled eggs with spinach and whole-grain toast | A medium-sized orange and a handful of walnuts | Tuna salad with mixed greens, cherry tomatoes, and avocado | Celery sticks with almond butter | Grilled chicken with roasted Brussels sprouts and brown rice |
| 3 | Oatmeal with sliced banana and a drizzle of maple syrup | A small pear and a string cheese | Grilled shrimp with mixed greens, cherry tomatoes, and cucumber | Edamame | Grilled chicken with roasted sweet potato and green beans |
| 4 | Greek yogurt with berries and a tablespoon of honey | A small apple and a handful of almonds | Grilled chicken breast with mixed greens, cherry tomatoes, cucumber, and balsamic vinaigrette | Carrot sticks with hummus | Baked salmon with roasted asparagus and brown rice |
| 5 | Scrambled eggs with spinach and whole-grain toast | A medium-sized orange and a handful of walnuts | Turkey chili with mixed greens, cherry tomatoes, and avocado | Sliced cucumber with tzatziki dip | Grilled chicken with roasted Brussels sprouts and quinoa |
| 6 | Low-fat cottage cheese with berries and a drizzle of honey | A small peach and a hard-boiled egg | Grilled chicken breast with mixed greens, cherry tomatoes, cucumber, and balsamic vinaigrette | Celery sticks with peanut butter | Baked tilapia with roasted sweet potato and green beans |
| 7 | Avocado toast on whole-grain bread | A small apple and a string cheese | Grilled chicken with mixed greens, cherry tomatoes, and cucumber | Raw bell pepper strips with hummus | Salmon with roasted asparagus and brown rice |
CONCLUSION
To create a meal plan that’s works you have to test out different items and see what works best and stick to it. With that said, you have to train very hard and with a combination of a good meal plan you are bound to cut weight. Also a meal plan should not be boring and you should not be forced todo one you can still feed your cravings without putting too much calories in your body.