We’re going to dig a little deeper and look at the best free meal plan for weight loss. But before we start, I just want to mention that this post is intended for educational purposes. It’s not a substitute for professional counseling. There are more things to consider than ordinary calorie counting. For example, nutrient density, meal timing, sleep and exercise are important factors a program must take into account if it doesn’t want you to gain the weight back in a couple of months or experience serious health issues in the process. These traits make a weight loss program different from an ordinary meal plan.
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Meal Plan For Weight Loss
Many people struggle with losing weight. Many fads exist around what individuals should and shouldn’t eat, how much exercise they should get, and how many calories they should take. However, no matter how many diets, weight loss procedures, or bizarre detoxes you’ve attempted in the past, they all share the same flaw: they don’t last.
Strategies that can help you create a calorie deficit in your daily intake:
- Replace nutrient-dense foods like fruits, vegetables, whole grains, lean meats, and low-fat dairy products with energy-dense and high-fat foods.
- Watch portion sizes even for ‘healthy’ foods
- Because they are high in fiber, add bulk to your diet, and make you feel fuller, choose wholegrain/wholemeal foods.
- Be more active physically
“While reducing your calorie intake for weight loss, it remains vital to have a well-balanced diet that will give you all the necessary nutrients required to sustain your body’s nutritional needs,” says Ms. Wong.
The healthy eating pyramid is a guide to how you can eat healthily and still lose weight.
“Watch out for diets that severely limit or remove complete food groups like carbs.” “This could cause you to be deficient in certain nutrients, including vitamins and minerals that are important for your health and well-being,” says Ms. Wong.
A daily balanced diet for weight loss should include:
- Sources of carbohydrates: Choose wholegrain/wholemeal over refined foods to increase your intake of fiber, which will help you feel fuller for longer and improve your general health. These foods also contain energy-giving carbohydrates, fiber, and other nutrients like vitamins B and E.
- Fruits and vegetables: Fruits and vegetables are good sources of fiber, which helps to provide bulk and a feeling of satiety. They also both provide essential vitamins, minerals, and other phytochemicals.
- Foods high in protein: Lean meat and low-fat/non-fat dairy products, which are also high in calcium and vitamins and low in fat, are good sources of protein. Protein is also a good source of iron, selenium, zinc, and B vitamins.
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Weight Loss 7-Day Meal Plan
The best strategy to manage weight over the long run is to combine a healthy, balanced diet with regular exercise. This seven-day weight reduction meal plan was developed by an accredited practicing dietitian and is based on adhering to the guidelines in the Australian Guide to Healthy Eating. There are many delicious and healthy recipes included to make reaching your weight-related objectives fun.
You could want to add an optional extra a few times each week to your meal plan to make sure it is feasible and realistic. A small bit of chocolate, a glass of wine or a sweet croissant are some examples. These additional 600 kilojoules (kJ) bring your daily kilojoule intake to about 6,800 kJ.
Notes About This Meal Plan
• This meal plan provides about 6,200-6,800 kJ per day and is based on the average energy requirements for weight loss in a 20-50-year-old woman who engages in light activity. Those who are really active could require extra food.
• Energy needs change with age, exercise level, health state, height, and weight. Consult with an accredited practicing dietitian for customized counseling.
• Those with a medical issue should seek advice from a medical practitioner before commencing a weight loss plan.
Day One
Breakfast
Wholegrain Cereal and Milk: 1 cup wholegrain flaky cereal + 1 cup skim milk.
Lunch
Chicken Salad & Roll: ½ chicken breast (skin removed) +1 slice reduced fat cheese + 2 cups salad vegetables (eg. lettuce, carrot, tomato, cucumber) + 1 grainy bread roll + 1/4 avocado spread.
Dinner
Beef Stir-fry: 120g lean beef + 1.5 cups cooked vegetables (eg. carrot, mushroom, celery, capsicum, snow peas) + 1 cup cooked brown rice + 2 tsp sesame oil for cooking.
Dessert/Supper
Fruit Salad & Yoghurt: 1 cup fruit salad + 1 tub low-fat yogurt.
Snacks
1 serving of fruit (eg. medium apple or banana or ¾ cup grapes or 2 tbsp raisins/currants/sultanas or 1 small mango.
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Day Two
Breakfast
English Muffin and Fruit: 1 wholegrain toast English muffin + ½ tbsp peanut butter + 1 average piece of fruit.
Lunch
Rainbow Rice Salad: Mix together 90g canned salmon + 1/3 cup chickpeas + reduced fat crumbled feta cheese + 2 cups salad vegetables (eg. capsicum, carrot, snow peas, rocket) + 1 cup cooked brown rice.
Dinner
Prawn and Kimchi Omelette (1 serving): Served with 2 cup of salad and 1 slice of wholegrain bread.
Dessert/Supper
Fruit Smoothie: 1 cup skim milk + 1 serving fruit (eg. 1 medium banana or 2 cups berries).
Snacks
1 tub low fat/no added sugar yogurt. + 10 nuts (unsalted, raw/dry roasted).
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Day Three
Breakfast
Yoghurt and Fruit: 1 tub (200g) low fat/no added sugar yogurt + 1 serving of fruit (eg. 2 nectarines or 200mL fruit juice or 1 apple).
Lunch
Tuna Salad Sandwich: 200g tinned tuna in springwater (drained) + 2 cups salad vegetables (eg. lettuce, cucumber, tomato) + 2 tbsp avocado + 1 slice cheese + 2 slices multigrain bread.
Dinner
Pork Chops and Vegetables: 120g lean grilled pork chops + 1 medium baked potato + 1.5 cups cooked vegetables (eg. carrot, squash, broccoli) + 2 tsp oil in cooking or as a dressing.
Dessert/Supper
Fruit Salad: 1 cup fresh fruit salad.
Snacks
40g reduced-fat cheese + 4 wholegrain crackers.
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Day Four
Breakfast
Avocado on Toast: 2 tbsp mashed avocado on 2 slices multigrain bread (toasted) + 1 serve of fruit (2 kiwi fruit or 2 apricots or 1 pear)
Lunch
Chickpea, Vegetable and Barley Soup: ¾ cup chickpeas + 1 cup cooked vegetables (eg. tomato, celery, onion, carrot, spinach) + ½ cup cooked barley.
Dinner
Beef Ramen (1 serving): Served with additional 2 cups of cooked vegetables.
Dessert/Supper
Yogurt: 1 tub low fat/no added sugar Greek yogurt topped with mixed seeds and nuts.
Snacks
1 serving of fruit (eg. 1 cup diced watermelon/rockmelon or berries) + 20g reduced fat cheese.
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Day Five
Breakfast
Porridge with Fruit: ½ cup rolled oats + 2 cups berries (NB: porridge made with water + 0.5 cup skim milk).
Lunch
Tofu Miso Soup (1 serving): Served with 2 cups salad + 2 tsp balsamic vinegar.
Dinner
Grilled Chicken and Vegetables: 100g grilled chicken + 1.5 cups vegetables (eg. carrot, broccoli, eggplant) + 1 medium corn on the cob + 2 tsp oil in cooking or as a dressing.
Dessert/Supper
Fruit Smoothie: 1 cup skim milk + 1 serving fruit (eg. 1 medium banana or 2 cups berries).
Snacks
1 tub low fat/no added sugar yogurt. + 10 nuts (unsalted, raw/dry roasted).
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Day Six
Breakfast
Muesli and Milk with Added Fruit: 1 cup muesli cereal + 1 cup low fat milk + 1 banana.
Lunch
Homemade Chicken Burger: 100g grilled chicken + 2 cups salad vegetables (eg. lettuce, cucumber, tomato) + 2 tbsp avocado + 1 grainy bread roll.
Dinner
Lamb Chop with Mash and Vegetables: 1 large grilled lamb chop (fat trimmed) + 1 medium potato (mashed with 3 tsp margarine + a splash skim milk) + 1.5 cups vegetables (eg. carrot, pumpkin, broccoli).
Dessert/Supper
Mango & Yoghurt Parfait: 200g low-fat yogurt layered with ½ cup sliced mango and 2 tbsp chopped nuts.
Snacks
1 piece of small fruit (eg. kiwi fruit, apricot, apple, mandarin). + 20g cheese.
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Day Seven
Breakfast
Scrambled Eggs on Sourdough: 2 eggs (scrambled) + 2 slices sourdough bread (toasted) + 3 tsp margarine or 2 tbsp avocado + 1 average piece of fruit.
Lunch
Cheese, Avocado, and Salad Sandwich: 40g reduced-fat hard cheese + 2 cups salad vegetables (eg. lettuce, carrot cucumber, tomato, capsicum) + 2 tbsp avocado + 2 slices multigrain bread.
Dinner
Grilled Salmon and Vegetables: 125g salmon + 1 cup cooked brown rice + 1.5 cups steamed vegetables (eg. cauliflower, broccoli, squash).
Dessert/Supper
Fruit Pop: Made with frozen fruits (eg. bananas or mangos) with Greek yogurt.
Snacks
1 tub low fat/no added sugar yogurt.
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Discover our incredibly simple and delectable meal plans, created to assist you in achieving a nutritious and balanced diet. Check out our vegetarian or high-protein food plan right away!