Basic Diet Plan For Weight Loss — There are a lot of people out there who want to lose weight quickly with a simple weight loss plan. The same can be said of those people who want to build muscle quickly. But one size doesn’t fit all, and choosing a healthy diet is very crucial to your success.
What works for one person may not work for another. That is why I give free meal plans for weight loss, with some room for you to adjust it to your own needs. You will also find the health of weight loss listed below.
Simple Weight Loss Plan
When you are trying to lose weight, take a good look at your eating habits by keeping a food diary for a week before you start your new diet. This will show you where your problem areas lie. For example, are you prone to overeating while at work, in the evenings, or at friend’s homes?
In order to lose weight, try to eat less fried foods. The oil necessary to make fried foods is difficult for the body to process properly and it will, inevitably, make your heart and other organs less efficient. Try to mix up eating fried foods with eating steamed or baked foods.
One great tip for losing weight is to never let yourself go hungry. Eating small meals or snacks throughout the day will prevent you from eating too much at any given time. You can eat a variety of different things, as you would at a meal, just make sure it is a smaller portion each time you eat. Also, make sure your choices are relatively healthy.
Lose weight by taking the long way every time. Assuming you have no mobility issues, taking the stairs will help keep your metabolism moving throughout the day. If you live within walking distance of the market, you can also try walking during your errands. This burns calories and helps the environment at the same time!
A good way to lose weight is to spend more time chewing your food. If you spend more time chewing your food, you’ll become fuller quicker, which means you’ll be less likely to eat more than you need at the moment. Chewing slower is also a good idea.
Sleep your way to weight loss. To effectively burn fat, your body requires sleep.Your brain needs sleep in order to make good decisions, and you want to be able to make great food and exercise decision. Your body needs to rest both physically and mentally to be at its best.
A great way to lose weight is to exercise when your schedule allows. There is a lot of information out there which states when the best times to exercise are. You might be tempted to follow that information but it’s best to exercise when you feel most comfortable, because you want it to become a lifestyle change.
Choosing A Healthy Diet
Before you choose the best low-calorie diet plan, it’s important to know how many calories you need to eat each day. The number can vary depending on your size, sex, and activity level. Weight loss does not occur without a calorie deficit, which means you need to burn more calories than you consume.
Many commercial weight-loss plans limit women to 1,200 calories per day. The number might be higher, however, if the woman is physically active. This is based on total daily energy expenditure (TDEE). For example, you might see that your weight loss calorie goal is 1,200 calories per day. But, for example, if you choose to burn an extra 300 calories per day through exercise, you can eat 1,500 calories and likely still lose weight.
Men are often assigned to a 1,500- to 1,800-calorie daily diet plan. Again, size and activity level play a role in the number of calories a man should eat. The ideal number for you may be much higher if you are active, especially if your job is mostly on your feet and you also participate in regular intentional exercise.
The body does not always work like a calculator and metabolic adaptations to weight loss occur during the losing process. You will likely need to adjust your calorie deficit over time to continue seeing results.
Portion Size As an Alternative Method
Instead of weighing and measuring everything to count calories, you can use portion sizes to moderate what you are eating. If you are eating a certain portion size currently and maintaining your weight, remove a little from each of your regular portions to reduce calories. If this does not lead to weight loss, remove a little more.
Estimate Portion Sizes Using Your Hands
Each of the following equals one serving size. You may need more than one serving per meal, depending on your sex, weight, activity level, and other factors.
Protein: 1 palm
Carbohydrates: 1 cupped hand
Fats: 1 thumb
Vegetables: 1 fist
Free Meal Plans for Weight Loss
Below is a sample of a 7-day meal plan you could use for weight loss. Modify serving sizes and add snacks to suit your specific calorie needs. This is a sample only and there may be meals that suit your dietary needs and preferences better.
- Day 1: Granola, Greek yogurt, mixed berries; chicken breast, spring greens, apple, walnuts, honey mustard dressing, whole-grain roll; whole grain pasta, marinara sauce, extra-lean ground turkey, green beans
- Day 2: Egg omelet with mushrooms, bell peppers, onions, grapefruit, toast; chili with beans, cornbread, side green salad; halibut, lemon, green beans, roasted potatoes
- Day 3: Egg and ham breakfast burrito with cheese, spinach, orange juice; whole wheat sandwich with tuna, Greek yogurt, mayo, arugula, side green salad; sirloin steak, broccoli, baked sweet potato
- Day 4: Almond flour waffles with peanut butter, banana, Greek yogurt; turkey noodle soup with vegetables, whole-grain roll, side green salad, apple; baked chicken parmesan, green beans, rice pilaf
- Day 5: Oatmeal with flaxseed, egg white, berries, almond butter; sirloin steak salad with blue cheese, walnuts, strawberries, cup of tomato soup; lean ground beef enchiladas with whole wheat tortilla, lettuce, tomato, hot peppers, broccoli
- Day 6: Protein pancakes, mixed berries, cottage cheese; baked sweet potato filled with shredded chicken, chickpeas, tahini yogurt sauce, cucumber and tomato salad; fish tacos with corn tortillas, cabbage slaw; side green salad
- Day 7: Scrambled eggs, multi-grain toast, sauteed asparagus; chicken salad made with Greek yogurt, mayo grapes, slivered almonds, apple on whole-wheat bread, side spinach salad; salmon, dill sauce, roasted potatoes, green beans
Alternatively, if you know how many calories you plan to eat each day, you could choose one of these meal plans for weight loss. Keep in mind that these calorie-per-day plans could be too low for you if you are active, are a larger individual, have a substantial amount of muscle mass, or have other factors. Check with your doctor to determine whether a low-calorie diet is right for you.
For instance, 1,200 calorie diets are typically reserved for inactive females; they are inappropriate for most males or for active people of any gender. Speak to your doctor before beginning any new diet plan.
- 1,200 Calorie Per Day Meal Plan to Lose Weight
- 1,500 Calorie Per Day Meal Plan to Lose Weight
- 1,700 Calorie Per Day Meal Plan to Lose Weight
Planning Your Meals
Once you’ve chosen a meal plan, then it’s time to schedule and track your meals. If you plan each meal in advance and have foods ready to go, you’ll be more likely to stick to your diet.
Downloadable Weekly Planner
Use a printable weekly weight loss meal planner form to schedule your meals.
The meal plan you’ve chosen above will provide what to eat, but you’ll still need to decide when to eat. Is there an ideal time to eat each meal during the day? Not really. For weight loss, the number of calories you eat each day matters more than when you eat them.5
Of course, that doesn’t mean meal timing doesn’t matter at all. Try to plan meals no more than five hours apart. Then schedule a light snack in between each meal. That way, you won’t get so hungry that you overeat or go for unhealthy choices. Use your intuition, follow your own personal schedule, and listen to your own needs as your guide.
Tips for Meal Planning
Find weight-loss success by following a few strategies that’ll make meal prepping easier. By prepping ahead of time, it’s easier to eat healthfully and therefore, lose weight.
- Schedule time to plan. Set aside 30 minutes each week to plan your meals and create a shopping list. Schedule your meal planning time just like you schedule all other important events in your life. This is also the best time to schedule your workouts so you’re sure that you get enough exercise to lose weight faster.
- Shop and cook. After you’ve planned healthy meals, then it’s time to go shopping. Many people do this immediately after they fill out their meal plan so that they are fully stocked for a week of healthy eating. Then you can organize your refrigerator with diet-friendly foods.
- Post your plan. Your healthy weight loss plan won’t do any good if it’s sitting in a drawer. So once you’ve filled out your plan, post it in a place where you see it every day. It will serve as a reminder of your food choices and your commitment to reach a healthy weight.
- Prep foods in advance. After dinner, in the evening, lay out the foods you’ll eat for breakfast so they are ready to go when you wake up. Then, pack your lunch and snacks for the next day. Finally, do any meal prep for the next night’s healthy dinner so that it’s easy to throw together.
Additional Weight Loss Tips
Weight loss is about more than following a meal plan or a specific calorie count. Exercise is advisable for the best results, to help create a calorie deficit that does not come only from limiting food intake as well as (and most importantly), all of the other benefits that come from being active such as reduced risks of disease, healthy metabolism, stronger muscles and bones, longer life span, and healthier heart and lungs.
It is vital to consume enough calories with a focus on nutrient-dense foods so that you can fuel your daily activities and perform at your best mentally and physically. A slow and steady rate of weight loss is easier psychologically as well as physically and is easier to maintain.
Basic Diet Plan For Weight Loss
| Sunday | |
| Breakfast (8:00-8:30AM) | 3 egg whites + 1 toasted brown bread + 1/2 cup low fat milk (no sugar) |
| Mid-Meal (11:00-11:30AM) | 1 cup papaya |
| Lunch (2:00-2:30PM) | 1 cup arhar dal + 1 chapatti + 1/2 cup low fat curd + salad |
| Evening (4:00-4:30PM) | 1 cup vegetable soup |
| Dinner (8:00-8:30PM) | 1 cup pumpkin + 1 chapatti + salad |
| Monday | |
| Breakfast (8:00-8:30AM) | 1 onion stuffed chapatti + 1/2 cup low fat curd |
| Mid-Meal (11:00-11:30AM) | 1 cup coconut water |
| Lunch (2:00-2:30PM) | 1 cup moong dal/ chicken curry + 1 chapatti + salad |
| Evening (4:00-4:30PM) | 1 cup pomegranate |
| Dinner (8:00-8:30PM) | 1 cup beans + 1 chapatti + salad |
| Tuesday | |
| Breakfast (8:00-8:30AM) | 2 besan cheela + 1/2 cup low fat curd |
| Mid-Meal (11:00-11:30AM) | 1 apple |
| Lunch (2:00-2:30PM) | 1 cup masoor dal + 1 chapatti + 1/2 up low fat curd + salad |
| Evening (4:00-4:30PM) | 1 cup tomato soup |
| Dinner (8:00-8:30PM) | 1 cup carrot peas vegetable +1 chapatti + salad |
| Wednesday | |
| Breakfast (8:00-8:30AM) | 1 cup vegetable brown bread upma + 1/2 cup low fat milk (no sugar) |
| Mid-Meal (11:00-11:30AM) | 1 cup musk melon |
| Lunch (2:00-2:30PM) | 1 cup rajma curry + 1 chapatti + salad |
| Evening (4:00-4:30PM) | 1 cup vegetable soup |
| Dinner (8:00-8:30PM) | 1 cup parwal vegetable + 1 chapatti + salad |
| Thursday | |
| Breakfast (8:00-8:30AM) | 1 cucmber hungcurd sandwich + 1/2 tsp green chutney + 1 orange |
| Mid-Meal (11:00-11:30AM) | 1 cup buttermilk |
| Lunch (2:00-2:30PM) | 1 cup white chana/ fish curry + 1 chapatti + salad |
| Evening (4:00-4:30PM) | 1 cup low fat milk (no sugar) |
| Dinner (8:00-8:30PM) | 1 cup cauliflower vegetable + 1 chapatti + salad |
| Friday | |
| Breakfast (8:00-8:30AM) | 1 cup vegetable poha + 1 cup low fat curd |
| Mid-Meal (11:00-11:30AM) | 1 cup watermelon |
| Lunch (2:00-2:30PM) | 1 cup chana dal + 1 chapatti + salad |
| Evening (4:00-4:30PM) | 1 cup sprouts salad |
| Dinner (8:00-8:30PM) | 1 cup tinda vegetable + 1 chapatti + salad |
| Saturday | |
| Breakfast (8:00-8:30AM) | 1 cup low fat milk with oats + 3-4 strawberries |
| Mid-Meal (11:00-11:30AM) | 1 cup coconut water |
| Lunch (2:00-2:30PM) | 1 cup soybean curry + 1 chapatti + 1/2 cup low fat curd + salad |
| Evening (4:00-4:30PM) | 1 cup fruit salad |
| Dinner (8:00-8:30PM) | 1 cup ghia vegetable + 1 chaptti + salad |
Do’s And Don’ts
Don’ts Do During Weight Loss Plan
- Don’t Starve Yourself
- Don’t Drink Ton of Alcohol
- Don’t Think Short Term
- Don’t Deprive Yourself of Indulges
Do’s
- Regularly Eat Clean, Healthy Foods
- Drink a Ton Water
- Create a Meal Plan for Each Week
- Have Willpower
Food Items You Can Easily Consume
- Avocado: While avocados are higher in calories than other fruits and vegetables, their satisfying fat and fiber combo may help you slim down.
- Eggs: Eating a high-protein breakfast promotes weight loss, because protein increases satiety while regulating hunger and appetite hormones, helping fend off your hunger until lunchtime.
- Beans: All beans are high in fiber, which is your friend when you’re trying to lose weight because it helps you feel fuller longer, thus controlling hunger.
- Yogurt: Yogurt is protein-packed and full of probiotics, which are good for gut health and may help your weight-loss efforts. Your gut health can impact your weight, and eating more fiber and probiotics helps keep your gut bacteria happy, which can be good for your metabolism.
- Salmon: Salmon is a rich source of high-quality protein and provides plenty of “good” fats: omega-3 fatty acids which helps people feel more satisfied when they were watching their calories.
- Fruit: Higher fruit consumption was associated with lower risk of becoming overweight or obese, independent of vegetable or fiber intake—though including fruit as part of a healthy diet overall is always the best strategy.
- Popcorn: As long as this popular crunchy treat isn’t doused in movie-theater butter, it makes an excellent weight-loss snack. Popcorn is filled with air, so you get a pretty large portion without a lot of calories.
- Almonds: Almonds are an excellent source of fiber, and they’re high in protein. Eating foods with the one-two punch of fiber and protein can help you feel fuller longer—which makes it less tempting to reach for an unhealthy snack between meals.
Health Benefits of Weight Loss
1. Boosts energy levels
Weight loss can improve respiratory function and sleep-quality. Removing excess weight also means your body doesn’t have to work as hard to get through the day. All of these benefits together can help you feel more energized.
Bonus: Maintaining a healthy weight can reduce your risk of chronic fatigue syndrome. Woot!
2. Improves cholesterol
Being overweight is associated with unhealthy cholesterol levels, according to the American Heart Association (AHA). Research shows that obesity is linked to higher bad cholesterol (LDL) and lower good cholesterol (HDL).
A 2016 study found that among adults who were overweight or obese, losing 5 to 10 percent of their body weight reduced LDL cholesterol levels and other cardiovascular risk factors. Another study found that even a 1 to 3 percent weight reduction can improve HDL levels.
3. Reduces blood pressure
Experiencing obesity and having overweight can increase your risk of high blood pressure. But remember, a number on the scale isn’t the only thing that counts. It also matters where the weight is placed. A 2018 study found that visceral fat — extra fat around your waist — is particularly dangerous.
4. Improves mobility
Carrying around extra weight can take a toll on your joints. According to the Arthritis Foundation, losing 10 pounds can take 40 pounds of pressure off your knees. More good news! A 2018 study of 174 participants found that weight loss reduced rheumatoid arthritis symptoms.
Losing weight can also help your mobility in the long term. A 2017 study analyzed 640 participants with obesity or overweight. Folks who lost weight over the course of 4 years showed less cartilage deterioration than those who didn’t.
5. Improves breathing
Losing weight can help you prevent obesity-related breathing conditions like obesity hypoventilation syndrome. This disorder is caused by extra fat on the chest, neck, or abdomen, according to the National Heart, Lung, and Blood Institute. Symptoms include feeling out of breath, fatigue, snoring, and headaches.
6. Reduces risk of heart disease or stroke
According to the Centers for Disease Control and Prevention (CDC), stroke, heart disease, and other cardiovascular diseases account for 1 in 3 deaths in the United States. Maintaining a healthy weight can reduce your risk of these conditions.
P.S. It’s also super important to slay a healthy diet and stay active. Your heart will thank you for it 😍!
7. Prevents type 2 diabetes
Many different factors are involved in the development of diabetes, but obesity is a leading risk factor for developing type 2 diabetes. This condition happens when your body doesn’t respond to insulin correctly. As a result, your blood glucose (aka blood sugar) levels go up and you become even more resistant to insulin.
Achieving and maintaining a healthy weight for your height and body type can help you prevent the disease if you’re overweight or experiencing obesity. According to the American Heart Association, a loss of 5 to 7 percent of body weight can reduce your risk of type 2 diabetes by 58 percent if you’re in a high risk category.
Research shows that weight loss can also make a big impact in treating type 2 diabetes. It can improve insulin resistance and lower blood glucose levels which are important ways to manage the disease.
8. Enhances sleep-quality
Studies show there’s a link between obesity and poor sleep quality. That can lead to lower energy levels and increased fatigue.