Meal Plan For Overweight Female


This healthy meal plan for overweight females is designed to help you drop pounds safely and quickly. We are going to present a diet plan for overweight women. This will help a lot of ladies to lose weight because it is easy to follow and should not cause any problems.

Diet Chart For Obesity Patients

diet strategy to combat obesity diet plan for a person with obesity How to Manage Obesity: What to Eat and Avoid Suitable Meals to Eat to Control Obesity


As the name suggests, a low-fat diet restricts the amount of fat consumed to roughly one-third of daily calories. It has little fat, especially saturated fats and cholesterol, which raise blood cholesterol levels and increase the risk of heart attack.

This kind of weight-loss diet plan emphasizes foods with whole grains, fruits, and vegetables. By providing 20 to 30% of daily total calories as fat, it promotes weight loss and the treatment of some disorders. A typical low-fat diet provides the body with plenty of veggies, proteins, and very little fat.

While some dietary fat is necessary for optimal health, providing energy and fat-soluble vitamins like A, D, E, and K, it shouldn’t be completely eliminated. According to studies, the appropriate kinds of lipids can really aid in weight loss. Therefore, minimizing harmful fats and consuming the proper amounts of fats are the main goals of a healthy diet plan for obesity.

Diets low in fat have been encouraged to prevent heart disease. It has been demonstrated that reducing fat intake from 35–40% of total calories to 15-20% of total calories will lower total and LDL cholesterol by 10–20%; however, the majority of this reduction is attributable to a drop in saturated fat intake.

We design an Indian diet plan for those who are obese. Start eating the foods specified for breakfast, lunch, and dinner if you decide to stick to this diet plan.

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Diet plan for obesity patient

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
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
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
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
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
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
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 While following Diet Plan for Obesity

Try to avoid these food items if you are following an obesity diet plan:

  1. Rely on soft drinks, sweetened cereals, cookies and cakes, donuts and pastries, chips, and confectionery to get you through the day.
  2. Don’t skip meals. This will tempt you to snack and DO NOT snack between meals
  3. Avoid eating quickly. Sit and chew each bite. Try using chopsticks!
  4. Don’t food shop when you’re hungry.
  5. Don’t eat more than two or three pieces of fruit per day

Add these food items if your diet chart if you are following an obesity diet plan :

  1. Eat more vegetables – add them to every meal.
  2. Drink plenty of water – you can become hungry when thirsty.
  3. Try eating off smaller plates so as to eat smaller portions
  4. Exercise between 30 minutes to one hour each day with moderate exercise – brisk walking, team sport, cycling, or swimming.
  5. Be mindful of what you put in your mouth and your shopping trolley.

Food Items You Can Easily Consume In Obesity Diet Plan

  1. Choose minimally processed, whole foods:
  2. Whole grains (whole wheat, steel-cut oats, brown rice, quinoa)
  3. Vegetables (a colorful variety-not potatoes)
  4. Whole fruits (not fruit juices)
  5. Nuts, seeds, beans, and other healthful sources of protein (fish and poultry)
  6. Plant oils (olive and other vegetable oils)
  7. Drink water or other beverages that are naturally calorie-free

4 Meal Plans to Help You Lose Weight When You Have Obesity

Organic Pan Seared Salmon and asparagus, as an example of food on an obesity diet plan

Your obesity diet plan can include delightful meals, too.

According to the Centers for Disease Control and Prevention (CDC), 42 percent of Americans are obese, which raises their risk for a number of dangerous health issues.

Making a nutritious meal plan for obesity is one of many tried-and-true methods that can assist you on the route to reducing weight, even if it’s not simple to lose weight to get below the obesity threshold.

The sample meal plans and diet advice for losing weight with obesity are provided below to help you get started. However, before beginning any diet plan, consult your doctor, and you may want to consider working with a registered dietitian to ensure that your weight-loss strategy is healthy and nutrient-dense.

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1. Mediterranean Diet Meal Plan

top view of a bowl of greek salad, as an example of food on an obesity diet plan

On a diet for obesity, a Greek salad with loads of fresh vegetables provides a great lunch.

There is no single diet for overcoming obesity that will always be successful, just as there is no one food plan that suits everyone. Because of its focus on fruits, vegetables, fish, olive oil, and other nutritious meal ingredients, the Mediterranean diet was rated the best overall diet by U.S. News & World Report in its annual assessment of diet programs.

The focus of a Mediterranean diet meal plan is on eating foods high in fiber, lean protein, and unsaturated fats rather than calories, fat, or other nutrient quantities.

According to Harvard Health Publishing, the following meal alternatives can help you get started on the Mediterranean diet:


  • Whole-grain bread topped with a small amount of low-fat cheese and slices of fresh tomato, drizzled with a little extra-virgin olive oil
  • Vegetable omelet made with mushrooms, spinach and onions cooked in olive oil, served with crusty, whole-grain bread
  • Plain Greek yogurt topped with nuts and fresh berries


  • Greek salad made with chopped mixed greens, kalamata olives, tomatoes, fresh parsley and feta cheese, dressed in extra-virgin olive oil and freshly squeezed lemon juice
  • Chickpea and farro salad with red peppers, spring onions and fresh oregano, dressed with extra-virgin olive oil and lemon juice
  • Vegetarian pizza topped with part-skim mozzarella cheese, roasted broccoli, onions, green peppers and carrots


  • Grilled vegetable kabobs with shrimp, toasted quinoa salad and mixed green salad with pine nuts
  • Chicken stir-fried in olive oil with broccoli, cauliflower, asparagus and yellow peppers, served over brown rice
  • Steamed mussels with spinach-orzo salad and minestrone soup.
table spread with plates of Mediterranean diet foods
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Family or friends having seafood summer dinner
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2. Clean Eating Meal Plan

top view of a plate of turkey lettuce wraps, as an example of food on an obesity diet plan

To reduce calories and give your meal a pleasing crunch, replace the bread with lettuce.

There are a ton of different weight loss-focused meal plans you may pick from for an efficient diet that fights obesity if those suggestions don’t appeal to you.

For example, a sample day of “clean-eating” meals designed for weight loss includes:

  • Breakfast:​ Yogurt berry bowl made from Greek yogurt, sliced strawberries, chopped walnuts and chia seeds
  • Morning snack:​ Sprouted-grain toast with cottage cheese and mango salsa
  • Lunch:​ Japanese-Inspired Salmon Bowl
  • Afternoon snack:​ Banana dipped in flaxseed
  • Dinner:​ Turkey Lettuce Wraps

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3. High-Protein Diet Meal Plan

Chicken Taco Soup with black beans and avocado, as an example of food on an obesity diet meal plan

Chicken breast and black beans are both high in protein and low in fat.

If you’d like to focus on consuming more satiating protein, a high-protein meal plan might include:

  • Breakfast:​ Protein Veggie Omelet
  • Morning snack:​ Banana and a handful of almonds
  • Lunch:​ Chicken and Avocado Black Bean Soup with a whole-wheat roll
  • Afternoon snack:​ Carrot sticks and hummus
  • Dinner:​ Baked Salmon with asparagus and quinoa

4. Low-Fat, Low-Sodium Meal Plan

top view of a bowl of oatmeal with banana and walnuts, as an example of food on an obesity diet meal plan

Choose plain rather than flavored oatmeal, and add nuts and fruit.

If you’re concerned about the effects fat and salt may be having on your heart, the Mayo Clinic suggests several dishes as part of a sample meal plan:

  • Breakfast:​ Cooked oatmeal with walnuts, banana and skim milk
  • Lunch:​ Low-fat plain yogurt with flaxseed and peach halves. Served with Melba toast crackers, raw broccoli and cauliflower and low-fat cream cheese
  • Dinner:​ Salmon, green beans with almonds, salad greens with low-fat salad dressing and sunflower seeds, skim milk and an orange
  • Snacks:​ Skim milk, animal crackers

Try Meal Planning to Stay on Track

Planning your meals isn’t a panacea when it comes to promoting weight loss, but it is a valuable tool in your arsenal. A February 2017 study in the ​International Journal of Behavioral Nutrition and Physical Activity​ found that people who planned meals were less likely to have overweight or obese, as well as more likely to eat a wider variety of foods and have a higher-quality diet overall.

Meal planning helps weight loss by:

  • Reducing the likelihood of stopping for an unhealthy restaurants or take-out food because there’s nothing to eat at home.
  • Ensuring that your meals are balanced with the ideal amount of protein, complex carbohydrates and healthy fats, plus a good amount of vitamin- and mineral-containing foods, such as fruits and vegetables.
  • Allowing you to control the amount of sodium, saturated fat and other nutrients that are problematic in large quantities.

As a bonus, meal planning can help you stay on budget, because it cuts down on spontaneous trips to restaurants and supermarkets to pick up food for immediate consumption.


Recall that portion control is important. If you are overeating, no matter how healthy your food plan is, it won’t help you lose weight.

According to the Centers for Disease Control and Prevention, portions should be controlled by:

  • ​Deep dive into recipe inspiration.​ There have never been more easily available ideas for healthy meals than right now. Head to websites such as Pinterest or online versions of healthy cooking magazines such as Eating Well to find meal ideas. If you prefer cookbooks, visit the library to check out volumes of recipes that focus on your ideal obesity diet plan —whether it’s Mediterranean, clean eating or otherwise.
  • Choose theme nights.​ If you don’t feel comfortable in the kitchen, the sheer number of options for meal plans can make it too intimidating to even start. Narrow down the choices by assigning a theme to each night of the week — for example, soup Sundays, meatless Mondays, taco Tuesdays and so forth.
  • Plan for leftovers.​ When you cook every night of the week, you’re bound to have leftovers in the fridge. If you work outside your home, plan to take these healthy leftovers to work the next day. If there’s still more left over, pencil in a night dedicated to eating up the food that’s still in the fridge.

Once you have made a meal plan for a week, hold onto those menus. Rather than reinventing the wheel in the future, use that meal plan and those recipes again at a later date. Eventually, you will get into a rhythm that makes meal planning feel a lot easier.

Keep Portions in Check

Always be mindful of your portion sizes. Even the best meal plans won’t work if you are overeating to lose weight.

Managing portions is advised by the Centers for Disease Control and Prevention by:

  • Splitting entrees when dining out
  • Putting individual portions of food on a plate rather than setting the serving dishes on the table at home
  • Eating a healthy snack between meals to avoid overeating later due to hunger

Stay Hydrated

We frequently mistake hunger for thirst. In fact, Annals of Family Medicine research published in July 2016 indicated persons with inadequate hydration had higher BMIs and higher probabilities of being obese than adults with appropriate hydration.

The Cleveland Clinic lists the following as the most typical indications of dehydration:

  • Dry mouth
  • Infrequent urination
  • Dark urine
  • Fatigue
  • Confusion, memory problems, or difficulty concentrating
  • Headache
  • Constipation

According to the Cleveland Clinic and the American College of Sports Medicine, active persons should consume at least 16 to 20 ounces of liquids one to two hours before engaging in outdoor activity. Following that, sip 6 to 12 ounces of liquid every 10 to 15 minutes of exercise. Drink at least another 16 to 24 ounces of water when the activity is over to make up for the fluids you lost.

The color of your urine can reveal a lot about your level of hydration. People who are sufficiently hydrated usually have pale yellow urine.

If you have trouble getting enough fluids in your system, carry water with you at all times and set an alarm on your phone to remind you to drink more. These actions can ensure that you remain hydrated all day long.

Healthy Weight Checklist

People may feel overwhelmed by the daily deluge of media news regarding obesity, weight, and health. However, there are easy activities you can take to help manage your weight and reduce your chance of developing numerous chronic conditions.

Parents, guardians, teachers, healthcare professionals, worksite coordinators, public health professionals, corporate and community leaders, and healthcare policymakers can all use the Healthy Weight Checklist as a resource to assist people maintain their health.

Eat Well

Calories are important for weight loss, and certain meals help us manage our calorie intake better. Both maintaining a healthy weight and being in excellent health depend on healthy nutrition. It appears that how we eat is just as significant as what and how much we eat.

What to Eat

Choose minimally processed, whole foods:

  • Whole grains (whole wheat, steel cut oats, brown rice, quinoa)
  • Vegetables (a colorful variety-not potatoes)
  • Whole fruits (not fruit juices)
  • Nuts, seeds, beans, and other healthful sources of protein (fish and poultry)
  • Plant oils (olive and other vegetable oils)

Drink water or other beverages that are naturally calorie-free.

Limit these foods and drinks:

  • Sugar-sweetened beverages (soda, fruit drinks, sports drinks)
  • Fruit juice (no more than a small amount per day)
  • Refined grains(white bread, white rice, white pasta) and sweets
  • Potatoes (baked or fried)
  • Red meat (beef, pork, lamb) and processed meats (salami, ham, bacon, sausage)
  • Other highly processed foods, such as fast food

The Balanced Eating Pyramid and Healthy Eating Plate from the Harvard School of Public Health are excellent illustrations of an all-around healthy diet. Along with recipes and short recommendations for healthy eating, The Nutrition Source, a companion website to The Obesity Prevention Source, also provides a quick guide to selecting healthy drinks.

How Much to Eat

You need a certain number of calories per day to maintain a healthy weight or lose weight, depending on your age, gender, body type, and amount of physical activity. We all need to eat less calories because two out of every three adults in the United States are overweight or obese.

The recommendations made by online calorie-needs calculators tend to be a little too generous. Additionally, it might be challenging for individuals to keep track of their daily caloric intake in real life.

A better strategy is to develop eating habits that will prevent you from overeating (see below) and avoid some of the high-calorie, low-nutrient items that are most strongly associated with weight gain, like potatoes, refined carbohydrates, and sugar-sweetened beverages.

How to Avoid Overeating

  • Eat breakfast. While it seems like skipping a meal is an easy way to cut calories, skipping breakfast usually backfires when hunger comes raging back mid-day, often leading to overeating.
  • Choose small portions and eat slowly. Slowing down at meals and choosing smaller portions can help avoid overeating by giving the brain time to tell the stomach when it’s had enough food. Limiting distractions-turning off the television, computer, or smartphone-can also help us focus on the food.
  • Eat at home. Fast food, restaurant meals, and other foods prepared away from home tend to have larger portions and be less nutritious than the foods we cook for ourselves.
  • Eat mindfully. Taking time to think about why you’re actually eating is an easy way to avoid needless calories. Hungry? Make the healthiest food and drink choices possible. Not really hungry? Choose something else to do or have a piece of fruit instead of a full meal. When you do eat, focus all of your senses on the food, so that you can truly enjoy what you are eating. More information about mindful eating can be found at The Center for Mindful Eating and the website for the book Savor: Mindful Eating, Mindful Life.

Stay Active

Nothing is more crucial to maintaining a healthy weight and being in good health than regular exercise, in addition to eating a nutritious food. Physical activity would be the panacea for good health if there ever was one.

If you’re a child or an adult, and whether your objectives are excellent health or weight control, will determine how much exercise is advised. There are numerous ways to move. Pick pastimes you enjoy.

All age groups should prioritize getting enough exercise and limiting “sit time,” particularly when watching television.

Physical Activity Recommendations for Adults:

For good health: 2.5 hours a week of moderate activity (brisk walking, slow bike riding) or 1.25 hours a week of vigorous activity (running, fast bike riding).

For weight control: 1 hour a day of moderate to vigorous activity. This activity can be pieced together from short bursts of 10 minutes or more.

Physical Activity Recommendations for Children:

  • At least 1 hour a day of moderate to vigorous physical activity each day, which can be pieced together from short bursts of 10 minutes or more.
  • Muscle-strengthening and bone-strengthening activities at least three days a week.

Key to these recommendations is that all activities should be age appropriate and fun, and keep kids moving and breathing at an increased rate.

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Limit Screen Time

Although watching television (TV) can be entertaining and educational, it can also put your weight in danger. Because of the ongoing marketing of high-calorie, low-nutrient foods and beverages through advertisements, product placements, and other forms of promotion, it is a wholly sedentary pastime.

Use the following advice to reduce your child’s exposure to TV and other screen media (including video games, leisure computer use, and similar activities):

All adults:

  • Keep television/screen media time to no more than two hours a day. The less, the better.


  • Limit children’s screen time to no more than two hours per day. The less, the better. Children under 2 years old should watch none.
  • Make children’s bedrooms TV-free and Internet-free.
  • Turn off the TV during meals.

Schools and caregivers:

  • Put in place policies that limit recreational screen time.

Healthcare providers:

  • Ask parents about their children’s screen time and counsel parents to limit their children’s screen time.
  • Become advocates for stricter regulations on TV/media food and beverage advertising to children.

Get Enough Sleep

There is more and more evidence that a good night’s sleep is important to good health and may also help keep weight in check. How much a person needs can vary a great deal, but there is good evidence that a lot of children and adults don’t get enough. Here are some general recommendations for sleep duration.


  • 7 to 8 hours a night


1-3 years old: 12 to 14 hours a night

3-5 years old: 11 to 13 hours a night

5-12 years old: 10 to 11 hours a night

Adolescents: 8.5 to 9.25 hours a night

Source: National Sleep Foundation

Give Kids a Good Start


There is strong evidence that a child’s early years, and even the period during pregnancy, can have a significant impact on their weight later in life. It is almost never too early to build the foundation for good health.

Women of childbearing age, pregnant women, and new moms can take efforts to improve their own health as well as the health of their children with the assistance of their healthcare professionals.


  • Try to start pregnancy at a healthy weight.
  • Don’t smoke during pregnancy.
  • Aim for a reasonable weight gain during pregnancy.
  • Breastfeed (preferably without other liquids for 4 to 6 months and some breastfeeding for at least 12 months).
  • Ensure infants get adequate sleep during the first few years of life.
  • Help children gain weight at a healthy rate (discuss at doctor’s visits).

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The world of today is rife with daily stressors. This is a typical aspect of life, but when tensions pile up, they can have a negative impact on health and cause weight gain by encouraging improper eating and other unhealthy behaviors.

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