Simple Meal Plan To Lose Weight

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Let us begin with simple meal plan to lose weight. You may be used to using complex meal plans or confusing diet programs but really all you need is some healthy recipes, a little planning and motivation. Meal plans can be extremely helpful in helping you lose weight in a healthy way without compensating by eating secretly.

Being overweight is a lot easier than most people would like to admit. While there are some people who struggle with excess weight, most of them don’t realize that they too can lose it if they put in the time and effort. It’s necessary to make healthy meal plans and stick to them if you want to shed off pounds over a period of time. A lot of individuals just eat certain things because they taste good which isn’t the best idea if your aim is to lose weight. This article will provide easy steps on how to make a simple meal plan that you can use to lose weight.

Simple Meal Plan To Lose Weight

Weight loss does NOT need to be complicated. 

Calories in VS calories out. It is really as simple as that. If you are consuming more calories than you are burning each day, your body is holding on to those excess calories and turning them into fat.

The good news is, our bodies are created to burn calories. Someone who weighs 150lbs will burn approximately 46 calories an hour while sleeping. The human brain burns calories for “energy” (memory, information processing, calculating, etc) and even simple tasks like standing up and walking to another room are burning calories.

Food is the biggest factor in how much weight you lose… or gain. Junk food will derail your fitness gains faster than you can imagine. No amount of exercise can make up for 600 calories of pure sugar. On the other hand, eating the right foods will do more for your weight loss goals than 6 hours at the gym ever could.

Sometimes the “experts” make it seem complicated by telling you to spend an entire day on meal prep, or giving you meals plans where every recipe has 15 plus ingredients.

Weight loss done the right way can be simple.

Meal planning can be as basic as scribbling down your known favorite meals and snacks. Most of my favorite meals are the easiest to make. Unless you love cooking, spending time making complicated meals does not make you want to eat that food any more than if it were easy.

Here are some general tips I recommend for weight loss, and at the end you will find my…

Simple Meal Plan To Lose Weight

If you want to lose weight without knowing what to do, this is the best meal plan for you because it’s so easy. This simple meal plan was built on the foundation of an effective eating strategy that takes weight loss to a whole new level. The most important part of any diet is having meals which enable you to build muscle and burn fat at the same time. It’s easily possible if your focus each day is on a balanced mix of protein, carbohydrates and healthy fats. As good as this is, there are even more benefits in adding fiber-rich green vegetables to every meal — and there are lots of them in this healthy meal plan. Losing weight the simple way involves a few key things: A diet plan, healthy meals and a shopping list.

Weight Loss Tips For This Simple Meal Plan

Weight Loss Tips For This Simple Meal Plan   Best weight loss that has ever been created. It’s just amazing how many people turn down this weight loss diet plan because they think it’s too simple. Most people let their minds trick them into believing that it can’t be this easy to lose any weight at all. You need to understand that you don’t have to crash diet or starve yourself in order to shed off a few pounds. What is the name of this weight loss diet plan? It’s called the 3-2-1 Diet Plan . This diet plan is also known as the cycling diet plan, or 16:8 diet plan, and it is more popular than ever before. Here are (truly) simple tips that can make a BIG difference.

1. Track What You’re Eating

Tracking what you are eating can actually be an incredibly helpful tool. It does NOT have to be something you do forever – even tracking for a few days can be an eye-opening experience. As you keep a journal of what you are eating, you will notice where most of your calories are coming from. This way, you can see what is really worth it to you.

If pen and paper is not your style, use an app. I like the app Lose It (versus My Fitness Pal) because there are fewer foods, i.e. less confusion when you are trying to pick a chicken.

How do you determine the correct calorie amount for you? I honestly have found that app algorithms and calculations based on your height, weight and gender are pretty inaccurate – because they do not take into account your metabolism!

This is where tracking your meals becomes really helpful. I recommend keeping track of what you are eating normally for 3-5 days (without restriction!) and then subtracting 100-250 calories from that average. This way, your new calorie goal will suit your metabolism, and will be doable for the long term (it does not make any sense to follow a 1200 calorie per day diet only to go back to your “normal” way of eating later on, and gain the weight back, right?)

2. Reduce Starchy Carbohydrates

Please note I did not say “eliminate,” just reduce! I do not believe that deprivation helps your overall goals.

Reducing total carbohydrates in the diet is significantly proven (1) to:

  • reduce your appetite

  • cause faster weight loss when compared to high carb diets

  • boost your metabolism while losing weight if eating adequate protein

What are starchy carbohydrates? Starches include grains like bread, rice, pasta, and quinoa, and they also include starchy vegetables like beans, peas, corn, and potatoes.

Starch serving sizes are generally 120 calories and equal to a slice of thicker bread, 1/2 cup of cooked rice, quinoa, or beans, or 1 cup of starchy vegetables like corn.

The best way to lower your starch content is to make substitutions that feel equal. A medium russet potato contains approximately 30 grams of starch. A medium sweet potato contains only about 8 grams. When you make that switch, you still get to have a potato with your meal.

Eat your veggie burger wrapped in lettuce instead of on a bun. Then you are still getting a favorite lunch with only a small tweak to better suit your goals.

When you start tracking your calories, pay attention to how many servings of starches you are eating. Can you eat 1 or 2 fewer servings without feeling deprived? Can you swap something out for a less starchy option and still enjoy your favorite dinner?

3. Add Non-starchy Vegetables for Volume

This is really the best trick! Carbohydrates are primarily found in both starches (listed above) and non-starchy vegetables, but you can get so much more bang for your buck (both financially and in calorie count) by filling up on the veggies.

For example, would you prefer to eat 1/2 cup of rice, or 3 cups of cauliflower rice?

Making these small substitutions will help you feel full longer. You won’t end up running back for another snack an hour after dinner.

Here is a list of really great, non-starchy vegetables to fill up your plate with:

  • Artichokes

  • Asparagus

  • Bean Sprouts

  • Broccoli

  • Brussel Sprouts

  • Carrots

  • Cauliflower

  • Cucumber

  • Eggplant

  • Lettuce

  • Mushrooms

  • Peppers

  • Radishes

  • Salad Greens

  • Spinach

  • Tomato

  • Zucchini

4. Focus on Eating ONLY When You’re Hungry, Not from Boredom, Stress or other Emotions

This is the toughest one. But it may be the most important! Boredom and emotional eating are one of the biggest causes of weight gain.

Learn your body’s personal hunger & fullness cues.  When you’re feeling an emotion and you’re not hungry, you have to find other activities besides eating. Text a friend to say hi, take a quick walk around the block (or even just the room), or practice calm breathing. This can be tough, but it absolutely gets easier as you build the skill. Talk with a therapist if that helps.

One trick that might help you learn your cues is to drink water any time you feel an urge to grab a snack and see if the urge passes. Then if you are still actually feeling hungry, make sure you grab a healthy snack, like sugar free greek yogurt.

If Weight Loss Is Important To You, Make Time For It

Time is really an illusion! We never feel like we have enough time, but really, we make time for things we WANT to make time for. For example – if I have work to do, but I just saw a TikTok video for a super cute Amazon throw blanket, I’m making time to do a little online shopping.

Eating healthy and meal planning are probably not the most exciting way you might spend your time, but if weight loss is important to you, you have to make the time.

Make time to sit down and plan what you are going to eat, and write it down (or use a meal plan app)! For a future time saver, keep a list of your favorite healthy meals so you can just look at your list and create your meal plan. Creating your meal plan should take 15 minutes or less.

Write up a grocery list and then go shopping.

Finally, meal prep. It does NOT have to take very long and you CAN use shortcuts (e.g. buy pre-grilled chicken strips & pre cut-up veggies), but whatever you do, do NOT skip this important step.

If you have space in your schedule to cook dinner at home, make extra for a lunch or two during the week. Leftovers totally count as meal prep!

To help you save a little bit of time, here is a full-day meal plan to give you a starting point. Complete with breakfast, lunch, dinner and snacks.

Simple Meal Plan to Lose Weight

Breakfast

First of all, only eat if you are actually hungry. Listen to your body’s hunger & fullness cues – do not force yourself to eat.

If you are hungry, stick with protein & fat type foods like eggs, cheese, and avocado. Here are some ideas:

  • 2 hard boiled eggs + 1 string cheese

  • Omelet with diced bell pepper and ½ avocado

  • 1 low-sugar yogurt with ⅛ cup crushed nuts

AND! Did you know that eating protein at breakfast can absolutely decrease carb cravings later in the day (2)?

Lunch

What do we want from lunch? We want to be full and satisfied but not be so lethargic that we can’t get back to work!

It is easy to create filling and energizing lunches and dinners with my “formula” also known as #thatformula:

  • 2 cups of non-starchy vegetables, like lettuces, bell peppers, broccoli, etc.

  • 100-200 calories of fats, like avocado, cheese, oil etc.

  • 4-5 oz of protein like chicken, tofu, beef, etc.

Here is an example for lunch!

1 can tuna (protein) + 1 Tbsp mayo + everything bagel seasoning. Mix those ingredients together. Dip 2 cups of baby carrots!

Snacks

Similar to breakfast, I recommend sticking with protein and fat foods to keep you full and energized, but to limit total carbohydrates.

Here are some examples!

  • 1 cup baby carrots + 1 to-go guacamole

  • 2 hard boiled eggs + 1 string cheese (yes, breakfast meals can double as snacks!)

  • 1-2 servings of jerky

Dinner

Follow the same formula I discussed above!

  • 2 cups of non-starchy vegetables, like lettuces, bell peppers, broccoli, etc.

  • 100-200 calories of fats, like avocado, cheese, oil etc.

  • 4-5 oz of protein like chicken, tofu, beef, etc.

In this 30-day plan, you’ll find a month of simple recipes—many on the grill—so you can spend less time thinking about what to eat and more time outside enjoying the sunshine.

For many of us, summer means a more relaxed schedule and spending as much time outside as possible. In this 30-day meal plan, we aim to simplify the meal routine while enjoying the best seasonal produce of summer. Over the next month, you’ll spend more time grilling instead of standing over a stove, and you’ll find recipes with shorter ingredient lists to get dinner on the table (or patio!) in a flash. Summer lends itself to simplicity: because the fruits and vegetables are so tasty this time of year, there’s not a lot of prep work or seasoning needed.

If you’re following this plan for weight loss, we set the calorie level at 1,500 per day, which is a level where most people lose weight, plus included modifications for 1,200 and 2,000 calories a day, depending on your calorie needs.

Tips to Simplify Your Meal Routine

  • Plan Ahead: Spending some time at the beginning of the week roughly planning what you’ll have for each meal can make a huge difference if you’re trying to eat healthier. It tends to reduce impulsive takeout dinners, plus you won’t have to ask the dreaded “What should I cook for dinner?” question daily. In this plan, we mapped out 30 days but if that feels overwhelming, then start with planning just a few days at time and go from there.
  • Shop with a List: If you plan a few meals ahead of time and make a grocery list, you’ll avoid several back-and-forth trips to the store for one or two items. Plus, shopping with a list tends to save money because we’re less likely to impulse-buy.
  • Include No-Cook Meals: Summer is a great time for no-cook meals. Pantry staples, like canned beans over some greens, can make an awesome and quick lunch. Because summer produce is so fresh and delicious, it’s perfect for simple and easy meals. Related: Healthy No-Cook Recipes
  • Stock Your Pantry: A well-stocked pantry is so helpful if you’re trying to quickly get a meal on the table. Canned beans, whole grains like quinoa and brown rice, plus an array of herbs and spices are the staples of many basic meals. Learn More: How to Stock Your Pantry
  • Consider a CSA: Community Supported Agriculture shares, or CSAs, provide an excellent way to support your local farmer, up your produce intake and enjoy seasonal fruits and vegetables. Some CSAs preselect your haul for the week, while others have you choose your own produce to take home. Either way, you’ll always have access to local produce and won’t have to constantly wonder what’s in season.

Week 1

How To Meal-Prep Your Week of Meals:

  1. Make Brussels Sprouts Salad with Crunchy Chickpeas to have for lunch on Days 2 through 5.
  2. Prepare Greek Muffin-Tin Omelets with Feta & Peppers to have for breakfast throughout this week. Freeze 4 servings to have later this month.

Day 1

86973.jpg

Breakfast (296 calories)

  • 1 serving Spinach & Egg Scramble with Raspberries

A.M. Snack (268 calories)

  • ¼ cup unsalted dry-roasted almonds
  • 1 cup blackberries

Lunch (430 calories)

  • 1 serving Mason Jar Power Salad with Chickpeas & Tuna

P.M. Snack (131 calories)

  • 1 large pear

Dinner (380 calories)

  • 1 serving Grilled Salmon with Sweet Peppers
  • ½ cup cooked brown rice

Daily Totals: 1,505 calories, 87 g protein, 145 g carbohydrates, 38 g fiber, 68 g fat, 1,216 mg sodium

To make it 1,200 calories: Omit the almonds at A.M. snack and change P.M. snack to 1 plum.

To make it 2,000 calories: Increase to ⅓ cup almonds at A.M. snack, add ¼ cup dried walnut halves to P.M. snack, and add 1 serving Guacamole Chopped Salad to dinner.

Day 2

Herb-Grilled Chicken Frites

Breakfast (287 calories)

  • 1 serving Muesli with Raspberries

A.M. Snack (282 calories)

  • 1 cup low-fat plain Greek yogurt
  • ¼ cup blueberries
  • 2 Tbsp. chopped walnuts

Lunch (337 calories)

  • 1 serving Brussels Sprouts Salad with Crunchy Chickpeas

P.M. Snack (95 calories)

  • 1 medium apple

Dinner (483 calories)

  • 1 serving Herb-Grilled Chicken Frites

Daily Totals: 1,484 calories, 77 g protein, 158 g carbohydrates, 36 g fiber, 68 g fat, 1,223 mg sodium

To make it 1,200 calories: Omit the yogurt and walnuts at A.M. snack.

To make it 2,000 calories: Add 3 Tbsp. natural peanut butter to P.M. snack and add 1 serving Cucumber & Avocado Salad to dinner.

Day 3

Greek Muffin-Tin-Omelets With Feta and Peppers on white plate

Breakfast (285 calories)

  • 1 serving Greek Muffin-Tin Omelets with Feta & Peppers
  • 1 medium peach

A.M. Snack (282 calories)

  • 1 cup low-fat plain Greek yogurt
  • ¼ cup blueberries
  • 2 Tbsp. chopped walnuts

Lunch (337 calories)

  • 1 serving Brussels Sprouts Salad with Crunchy Chickpeas

P.M. Snack (163 calories)

  • 1 medium peach
  • 8 walnut halves

Dinner (449 calories)

  • 1 serving Grilled Eggplant & Tomato Pasta

Daily Totals: 1,515 calories, 68 g protein, 147 g carbohydrates, 34 g fiber, 81 g fat, 1,302 mg sodium

To make it 1,200 calories: Omit the yogurt and walnuts at A.M. snack and omit the peach at P.M. snack.

To make it 2,000 calories: Increase to 3 Tbsp. walnuts at A.M. snack, add 1 large pear to lunch, increase to ⅓ cup walnuts at P.M. snack, and add 1 serving Cucumber & Avocado Salad to dinner.

Day 4

muesli with raspberries

Breakfast (287 calories)

  • 1 serving Muesli with Raspberries

A.M. Snack (234 calories)

  • 1 cup low-fat plain Greek yogurt
  • ¼ cup blueberries
  • 1 Tbsp. chopped walnuts

Lunch (337 calories)

  • 1 serving Brussels Sprouts Salad with Crunchy Chickpeas

P.M. Snack (59 calories)

  • 1 medium peach

Dinner (584 calories)

  • 1 serving Grilled Chicken Tacos with Slaw & Lime Crema
  • 1 serving Guacamole Chopped Salad

Daily Totals: 1,501 calories, 81 g protein, 157 g carbohydrates, 45 g fiber, 70 g fat, 1,514 mg sodium

To make it 1,200 calories: Omit the walnuts at A.M. snack and omit the Guacamole Chopped Salad at dinner.

To make it 2,000 calories: Add 1 serving Spinach, Peanut Butter & Banana Smoothie to breakfast and add ¼ cup walnut halves to P.M. snack.

Day 5

Brussels Sprouts Salad with Crunchy Chickpeas

Breakfast (285 calories)

  • 1 serving Greek Muffin-Tin Omelets with Feta & Peppers
  • 1 medium peach

A.M. Snack (275 calories)

  • 1 cup low-fat plain Greek yogurt
  • 1 Tbsp. chopped walnuts
  • 1 cup blackberries

Lunch (337 calories)

  • 1 serving Brussels Sprouts Salad with Crunchy Chickpeas

P.M. Snack (206 calories)

  • ¼ cup unsalted dry-roasted almonds

Dinner (383 calories)

  • 1 serving Chicken Caesar Pasta Salad

Meal-Prep Tip: Reserve 2 servings of the Chicken Caesar Pasta Salad to have for lunch on Days 6 and 7.

Daily Totals: 1,486 calories, 92 g protein, 116 g carbohydrates, 32 g fiber, 79 g fat, 1,483 mg sodium

To make it 1,200 calories: Omit the yogurt and walnuts at A.M. snack and reduce to 20 almonds at P.M. snack.

To make it 2,000 calories: Add 1 serving Spinach, Peanut Butter & Banana Smoothie to breakfast and add 1 serving Cucumber & Avocado Salad to dinner.

Day 6

frittata

Breakfast (287 calories)

  • 1 serving Muesli with Raspberries

A.M. Snack (248 calories)

  • ¼ cup unsalted dry-roasted almonds
  • ½ cup blueberries

Lunch (383 calories)

  • 1 serving Chicken Caesar Pasta Salad

P.M. Snack (119 calories)

  • 1 (5-oz.) container low-fat plain Greek yogurt
  • ¼ cup raspberries

Dinner (459 calories)

  • 1 serving Spring Green Frittata
  • 1 serving Guacamole Chopped Salad

Daily Totals: 1,498 calories, 89 g protein, 133 g carbohydrates, 36 g fiber, 75 g fat, 1,305 mg sodium

To make it 1,200 calories: Omit the almonds at A.M. snack and omit the yogurt at P.M. snack.

To make it 2,000 calories: Add 1 serving Spinach, Peanut Butter & Banana Smoothie to breakfast plus increase to ¾ cup yogurt and add 3 Tbsp. chopped walnuts to P.M. snack.

Day 7

greek-salad-with-edamame.jpeg

Breakfast (296 calories)

  • 1 serving Spinach & Egg Scramble with Raspberries

A.M. Snack (268 calories)

  • ¼ cup unsalted dry-roasted almonds
  • 1 cup blackberries

Lunch (383 calories)

  • 1 serving Chicken Caesar Pasta Salad

P.M. Snack (135 calories)

  • 1 plum
  • 8 walnut halves

Dinner (439 calories)

  • 1 serving Greek Salad with Edamame
  • 1-oz. slice whole-wheat baguette

Daily Totals: 1,521 calories, 83 g protein, 126 g carbohydrates, 34 g fiber, 83 g fat, 1,671 mg sodium

To make it 1,200 calories: Omit the almonds at A.M. snack and omit the walnuts at P.M. snack.

To make it 2,000 calories: Add 1 large pear to breakfast, increase to ⅓ cup almonds at A.M. snack, increase to ⅓ cup walnuts at P.M. snack, and add 1 serving Everything Bagel Avocado Toast to dinner.

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