How to plan your meals for weight loss.

Meal Plan for weight loss

If you’re trying to lose weight, meal planning can be helpful. It can help you lose weight by creating a calorie deficit when done correctly. Moreover, it can provide your body with the nutrition it needs to function and remain healthy.

Preparing your meals can also be simplified and time-saving if you plan your meals.

We explore the most significant aspects of meal planning for weight loss and some easy recipes and extra tips.

Meal planning for weight loss.


Weight-loss meal plans come in a wide variety of options, which can be overwhelming. Therefore, you must remember a few things when choosing a plan.

Create a calorie deficit in a nutrient-dense way.

Weight loss plans all have one thing in common – they force you to eat fewer calories than you burn.


Even though a calorie deficit will help you lose weight regardless of how it is created, what you eat is just as critical. It’s because your food choices help you meet your nutritional needs.


There are some universal criteria for a successful weight loss meal plan:

  • Increase your intake of protein and fibre. Foods rich in protein and fibre keep you fuller for longer, reducing cravings and helping you feel satisfied with smaller portions.
  • Limit the consumption of processed foods and added sugars. These foods’ high calorie, low nutrient content makes it difficult to lose weight or meet your fitness goals.
  • Include a variety of fruits and vegetables. Water and fibre are abundant in both, making them filling. Moreover, these nutrient-rich foods make meeting your daily nutritional needs easier.
  • Pre-plan your meals and snacks beforehand. When you’re hungry your blood sugar drops, and you’re more likely to eat whatever you can find the fastest. This is why some of us settle for whatever is convenient and readily available. Meals and snacks planned in advance eliminate this issue when you have nutrient-dense food prepped and ready to go!

Building nutrient-dense meals.

Start your weight loss meal plan by filling one-third to one-half of your plate with non-starchy vegetables. They are low in calories and provide water, fibre, and many vitamins and minerals.

After that, fill one-quarter to one-third of your plate with protein-rich foods like meat, fish, tofu, seitan, legumes, whole grains, fruit, or starchy vegetables. As a result, you get more fibre, protein, vitamins, and minerals.

A dash of healthy fats from foods like avocados, olives, nuts, and seeds can enhance the taste of your meal.


Having a snack between meals may be helpful if you feel hungry. Weight loss is most effective with snacks rich in protein and fibre.

A few healthy examples are apple slices with honey, vegetables and hummus, roasted chickpeas, or yoghurt with fruit and nuts.


A successful weight loss meal plan should create a calorie deficit while meeting your nutrient needs.

For a hyper-personalized nutrition and fitness plan, you can book a coaching call with us to help you reach your fitness goals.

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