How to Meal Plan for Weight Loss — A Detailed Guide
How to Meal Plan for Weight Loss — A Detailed Guide
When done
right, it can help you create the calorie deficit required for weight loss
while providing your body the nutritious foods it needs to function and remain
healthy.
Planning
your meals ahead can also simplify the meal prep process and save you time.
This
article explores the most important aspects of meal planning for weight loss,
including a few easy recipes and extra tips to help you reach your goals.
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 fewer calories than you burn (1 , 2 , 3 , 4 , 5 ).
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 (
6 ,7 ,8 ). - 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 (
9 ,10 ). - 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.
Some
people may benefit from having a snack to tide their hunger over between meals. Protein- and fiber-rich snacks seem the
most effective for weight loss (11 , 12 ).
Good
examples include apple slices with peanut butter, vegetables and hummus,
roasted chickpeas, or Greek yogurt with fruit and nuts.
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.
Pick a
meal planning method that fits your routine
There are
various ways to meal plan, so be sure to pick the
method that best fits your routine.
You may
decide to batch cook all of your meals over the weekend, so you can easily grab
individual portions throughout the week. Alternatively, you may prefer to cook
daily, in which case, opting to prep all of your ingredients ahead of time
might work best for you.
If you
don’t like following recipes or prefer a little more flexibility, you may opt
for a method that requires you to fill your refrigerator and pantry with
specific portions of foods each week while allowing you to improvise when
putting them together for meals.
Batch-shopping
for groceries is another great strategy that helps save time while keeping your
refrigerator and pantry filled with nutrient-dense foods.
Consider
trying an app
Apps can be a helpful tool in your meal
planning arsenal.
Some apps
offer meal plan templates that you can alter based on your food preferences or
allergies. They can also be a handy way to keep track of your favorite recipes
and save all of your data in one place.
What’s
more, many apps provide customized grocery lists based on your selected recipes
or what’s left over in your fridge, helping you save time and reduce food
waste.
Pick
enough recipes
Picking
an adequate number of recipes ensures that you have enough variety without
requiring you to spend all of your free time in the kitchen.
When
selecting how many meals to make, look at your calendar to determine the number
of times you’re likely to eat out — whether for a date, client
dinner, or brunch with friends.
Divide
the remaining number of breakfasts, lunches, and dinners by the number of meals
that you can realistically cook or prepare for that week. This helps you
determine the portions of each
meal you’ll need to prep.
Then,
simply sift through your cookbooks or online food blogs to pick your recipes.
Consider
snacks
Allowing
yourself to get overly hungry between meals may push you to overeat at your
next meal, making it more difficult to reach your weight loss goals.
Snacks can help lower hunger, promote
feelings of fullness, and reduce the overall number of calories you eat per
day.
Protein-
and fiber-rich combinations, such as nuts, roasted chickpeas, or veggies and
hummus, appear best suited to promote weight loss (13 , 14 , 15 ).
However,
keep in mind that some people tend to gain weight when adding snacks to their
menu. So make sure you monitor your results when applying this strategy (11 , 12 ).
Ensure
variety
Eating a
variety of foods is instrumental in providing your body with the nutrients it
needs.
That’s
why it’s best to avoid meal plans that suggest batch cooking 1–2 recipes for
the whole week. This lack of variety can make it difficult to meet your daily nutrient needs and lead to boredom over
time, reducing your meal plan’s sustainability.
Instead,
ensure that your menu includes a variety of foods each day.
Speed up
your meal prep time
Meal prepping doesn't
have to mean long hours in the kitchen. Here are a few ways to speed up your
meal prep time.
- Stick to a
routine. Picking specific times to plan the week’s meals,
grocery shop, and cook can simplify your decision-making process and make
your meal prepping process more efficient.
- Grocery shop with
a list. Detailed grocery lists can reduce your
shopping time. Try organizing your list by supermarket departments to
prevent doubling back to a previously visited section.
- Pick compatible
recipes. When batch cooking, select recipes that use different
appliances. For instance, one recipe may require the oven, no more than
two burners on the stovetop, and no heating at all.
- Schedule your cook
times. Organize
your workflow by starting with the recipe requiring the longest cooking
time, then focus on the rest. Electric pressure cookers or slow cookers
can further reduce cooking times.
Inexperienced
cooks or those simply wanting to reduce the time spent in the kitchen may want
to pick recipes that can be prepared in 15–20 minutes from start to finish.
Store and
reheat your meals safely
Storing
and reheating your meals safely can help preserve their flavor and minimize
your risk of food poisoning.
- Cook food
thoroughly. Most meats should reach an internal temperature of at least
165°F (75°C) while cooking, as this kills most bacteria.
- Thaw food in the
refrigerator. Thawing frozen foods or meals on your
countertop can encourage bacteria to multiply. If you’re short on time,
submerge foods in cold water, changing the water every 30 minutes.
- Reheat food
safely. Make sure to reheat your meals to at least
165°F (75°C) before eating. Frozen meals should be eaten within 24 hours
of defrosting.
- Dispose of old
food. Refrigerated
meals should be eaten within 3–4 days of being made, and frozen meals should
be consumed within 3–6 months.
Easy recipe ideas
Weight
loss recipes don’t have to be overly complicated. Here are a few
easy-to-prepare ideas that require a minimal number of ingredients.
- Soups. Soups can be
batch-cooked and frozen in individual portions. Be sure to include a lot of
vegetables, as well as meat, seafood, beans, peas, or lentils. Add brown
rice, quinoa, or potatoes if desired.
- Homemade
pizza. Start your pizza with a veggie- or
whole-grain based crust, thin layer of sauce, source of protein, such as
tempeh or turkey breast, and veggies. Top with a little cheese and fresh
leafy greens.
- Salads. Salads are quick
and versatile. Start with leafy greens, a few colorful vegetables, and a
source of protein. Top with olive oil and vinegar and add nuts, seeds,
whole grains, or starchy vegetables.
- Pasta. Start with a
whole-grain pasta of your choice and source of protein, such as chicken,
fish, or tofu. Then mix in a tomato-based pasta sauce or pesto and some
vegetables like broccoli or spinach.
- Slow cooker or
electric pressure cooker recipes. These are great
for making chili, enchiladas, spaghetti sauce, and stew. Simply place your
ingredients in your device, start it, and let it do all the work for you.
- Grain bowls. Batch cook grains
like quinoa or brown rice then top with your choice of protein, such as
chicken or hard-boiled eggs, non-starchy
veggies, and a healthy dressing of your liking.
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 seeds
- Lunch: premade
egg-and-veggie muffins with a fresh basil-and-tomato salad and some
avocado
- Snack: mango-spinach
smoothie
- Dinner: 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
milk
- Lunch: mixed green
salad with cucumber, bell pepper, tomato, corn, sweet potato, olives, and
grilled salmon or roasted chickpeas
- Snack: sliced apple with peanut butter
- Dinner: 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 salsa
- Lunch: leftover red
lentil dahl and fresh spinach over brown rice
- Snack: homemade trail mix
using your favorite unsalted, unroasted nuts and unsweetened dried fruit
- Dinner: 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: 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
Ideas for
dietary restrictions
Generally
speaking, meat, fish, eggs, and dairy can be replaced by plant-based
alternatives, such as tofu, tempeh, seitan, beans, flax or chia seeds, as well
as plant-based milk and yogurts.
Gluten-containing
grains and flours can be substituted for quinoa, millet, oats, buckwheat,
amaranth, teff, corn, and sorghum.
Carb-rich
grains and starchy vegetables can be replaced by lower-carb alternatives.
For
instance, try spiralized noodles or spaghetti squash instead of pasta,
cauliflower rice instead of couscous or rice, lettuce leaves instead of taco
shells, and seaweed or rice paper instead of tortilla wraps.
Just keep
in mind that completely excluding a food group may require you to take supplements
to meet your daily nutrient needs.
The bottom line
A good
weight loss meal plan creates a calorie deficit while providing all the
nutrients you need.
Done
right, it can be incredibly simple and save you a lot of time.
Picking a
method that works for you can also reduce your likelihood of regaining weight.
All-in-all,
meal planning is an incredibly useful weight loss strategy.
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