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Let's face it. Losing weight is hard. But it doesn't have to be complicated.
In a world where fad diets and weight loss gimmicks abound, it's easy to get lost in the noise and lose sight of what truly works when achieving sustainable weight loss.
In this article, we'll dive into the world of weight loss diets and explore the benefits, drawbacks, and best practices for achieving your weight loss goals.
Whether you want to lose a few pounds or completely transform your body, this article will provide the tools and knowledge to help you succeed. Plus, we will give you a 28-day meal plan to get you started.
So get ready and prepare to embark on your weight loss journey with confidence!
Table of Contents:
What Is A Meal Plan For Weight Loss?
How Do You Lose Weight?
Is Nutrition Important For A Weight Loss Diet?
Factors That Impact Weight Loss
How Long Does It Take To Lose Weight?
What Type of Foods Support Weight Loss?
What Foods Are Bad For Weight Loss?
Benefits & Drawbacks of Following A Meal Plan For Weight Loss
Who Should and Shouldn't Follow a Meal Plan For Weight Loss?
How to Determine Your Calories & Macros For Weight Loss
Can You Follow a Weight Loss Meal Plan & Still Build Muscle?
Best Meal Plan For Weight Loss Grocery List
Your 28-Day Meal Plan For Weight Loss
What To Do After Following This 28-Day Meal Plan
How Long Should You Follow A Weight Loss Meal Plan?
How to Maintain Your Weight Loss Results
7 Tips For Weight Loss Success
Why Exercise Is Important When Following a Meal Plan For Weight Loss
Best Types of Exercise To Accompany Your Weight Loss Meal Plan
FAQs
What Is A Meal Plan For Weight Loss?
A meal plan for weight loss is a structured eating plan designed to help individuals lose weight by controlling their calorie intake. It makes consistency and adherence easier, which are two of the most important aspects of weight loss success.
Meal preparation and planning has been a staple in the bodybuilding community for decades. Food selection can vary depending on the individual's needs and preferences.
However, most weight loss meal plans focus on lean protein sources, vegetables, fruits, and whole grains while limiting processed and high-calorie foods.
Overall, a weight loss meal plan is helpful for individuals looking to lose weight healthily and sustainably. It can provide structure and guidance for healthy eating while also helping to control calorie intake.
How Do You Lose Weight?
The basic idea behind losing weight is to create a calorie deficit. This means you consume fewer calories than your body requires to carry out all daily functions.
When your body doesn't have enough calories to fuel its needs, it uses stored energy to make up the difference, resulting in weight loss.
A calorie deficit of roughly 3,500 calories is needed to lose one pound of fat. So, based on this, you need to use 3,500 calories more than you consume to lose one pound per week.
You can achieve this calorie deficit by reducing your calorie intake by an average of 500 calories daily.
It's important to note the calorie deficit doesn't need to come from nutrition exclusively. Increasing activity, like finding a workout split you enjoy, can be a part of the weight loss journey as well.
Is Nutrition Important For A Weight Loss Diet?
As the expression goes, "You can't out-train a bad diet." For weight loss, the importance of nutrition can't be overstated.
Weight loss is all about creating a calorie deficit. We can do that by reducing calorie intake, increasing activity, or a little of both.
For those who hate the idea of dieting (I don't blame you), it may seem enticing to lean into the activity side of the fat loss equation. From a math standpoint, it can make sense. However, reality has a knack for deviating from our expectations.
Although exercise, including resistance training, LISS cardio, and HIIT, has many health benefits and is an integral part of losing weight, it can't be the only method for facilitating weight loss. The truth is, working out burns fewer calories than you would think.
Get this: The average person only burns around 150 calories running a mile. For context, a serving of peanut butter (2 tablespoons) is 200 calories. Consuming several hundred calories is relatively easy by eating a snack or drinking a sugar-sweetened soda.
Still, it can take an hour or more of intense exercise to burn those same calories. It can work for a short period, but that is not a game you want to play long-term.
The best weight loss approach is to create a deficit primarily with changes in nutrition habits and use activity to assist, but not be the primary driver of progress.
You may wonder about the best diet since nutrition is essential to weight loss. Unfortunately, a one size fits all ultimate fat-loss diet doesn't exist. The best one is a healthy diet you can follow, whether it's following a vegan or vegetarian diet, carb cycling, the Mediterranean diet, the Mayo Clinic diet, a low fat diet, or something else entirely.
Factors That Impact Weight Loss
Many factors can impact weight loss, but here are eight of the most significant.
Nutrition: Most of us have nearly unlimited access to food. Our refrigerators and cupboards are filled, and a grocery store is right down the street. This is an excellent luxury until it comes time to losing weight. The formula for fat loss is simple: Consume fewer calories than your body burns. However, easy access to food makes losing weight a challenge. It takes discipline and consistency to stick it out until the end. Without a calorie deficit, no weight loss occurs.
NEAT: NEAT stands for non-exercise activity thermogenesis, which might be the most underrated aspect of weight loss. NEAT includes all energy expended for physical activities besides exercise. Examples are walking, standing, fidgeting, and even typing. NEAT can significantly impact weight loss because it contributes to the number of calories you burn throughout the day.
Exercise: Exercise helps burn calories and can build muscle mass, which improves your metabolism, helping you burn more calories even when you're not exercising.
Genetics: Unfortunately, our genetics do play a role in losing weight. I try not to dwell on this too much with clients because we can do nothing about it. The good news is everyone can lose weight. You can overcome your genetics by sticking to a calorie deficit.
Medical Conditions: Certain medical conditions, such as hypothyroidism or polycystic ovary syndrome (PCOS), can make weight loss more challenging.
Medications: Some medications, such as antidepressants or corticosteroids, can cause weight gain as a side effect.
Stress: Chronic stress can increase cortisol levels, a hormone that has downstream effects on appetite and can lead to weight gain. Research shows high cortisol levels predict future stress eating behavior1.
Sleep: Last but not least, sleep. Sleep plays a crucial role in weight loss as it helps regulate hormones that control hunger. If you routinely get poor sleep, it can lead to increased appetite making it more challenging to stick to your weight loss meal plan.
How Long Does It Take To Lose Weight?
The time it takes to lose weight depends on various factors, including your starting weight, body composition, dietary habits, exercise routine, and adherence. Generally, it is recommended to aim for a healthy and sustainable weight loss of 1-2 pounds per week. However, if you have a lot of weight to lose, you can drop weight quicker than that.
Assuming a healthy and sustainable rate of weight loss, losing 10 pounds could take around 5-10 weeks, while losing 20 pounds could take 10-20 weeks.
If you have a lot of weight to lose, 50 or more pounds, it may make sense to break the weight loss into chunks. For example, you can lose the first 25 pounds over 15 weeks, take a break for a month, and resume the diet to finish the rest of the weight.
This strategy is called a diet break, which is a planned period during a weight loss journey where an individual increases caloric intake to maintenance or slightly above.
A diet break gives the body a break from a calorie-restricted diet, allowing it to recover and adapt to the new weight loss status. The key is not raising calories too high and adding back extra weight. Adding a couple of pounds is acceptable and even expected.
It is important to note every weight loss journey is different and individual results may vary. Plus, the weight loss process is not linear. You will have weeks with fast weight loss and weeks with barely any weight loss. It is all part of the process.
What Type of Foods Support Weight Loss?
When setting up a weight loss program, food quality and what foods support weight loss are natural questions.
News headlines have told us that specific foods are to blame for the obesity epidemic. Sometimes it's sugar, other times, saturated fat or processed food. But eating those foods is not the only issue. Remember, it's not any specific food or food group in isolation. You can even gain weight following vegetarian diets.
The main thing preventing you from losing weight is eating too many calories. Any food can support weight loss as long as it's part of a calorically restricted diet. With that said, food quality matters. There is more to nutrition than just calories and macronutrients. Other factors to consider are micronutrients, fiber, and satiety.
Micronutrients are vitamins and minerals. Eating plenty of fruits, vegetables, lean meats, and whole grains is the best way to ensure you hit the recommended daily micronutrients. Plus, fruits and vegetables are great for weight loss diets because they are low-calorie and nutrient-dense, meaning you get a lot of nutrients without many calories.
For example, a whole pint of strawberries is only around 100 calories. The same goes for green veggies. A large bag of mixed greens is only about 50 calories. You can hit your macros without eating fruits and vegetables, but you will likely feel hungry and unsatisfied.
A diet full of fruits and vegetables will also make hitting your daily fiber intake much more manageable. Fiber helps with digestion, prevents constipation, improves satiety, helps control blood sugar, and lowers cholesterol.
In addition to fruits and vegetables, high protein low fat foods should comprise the bulk of your weight loss diet. Out of all of the macronutrients, protein is the most satiating. Protein will also help you build and maintain muscle during weight loss. Chicken, turkey, fish, lean beef, eggs, and low-fat dairy are all excellent protein sources.
You may be wondering about starchy carbohydrates. The best carbohydrate sources are ones with a good amount of fiber. Whole grains, potatoes, and high-fiber bread.
In 1995, researchers put together a study to determine the satiety index of common foods2. The study found that the most satiating foods tested were boiled potatoes, fish, oatmeal, apples, oranges, beef, and beans. To no one's surprise, candy and baked goods were the least satiating.
What Foods Are Bad For Weight Loss?
In general, two types of food are bad for weight loss. Highly palatable foods and highly processed foods.
Food palatability refers to the subjective experience of how pleasant or satisfying a food tastes, smells, and feels in the mouth. It is influenced by various factors, including the flavor, texture, aroma, temperature, appearance of the food, and individual preferences.
The most palatable foods are calorically dense: cookies, cake, candy, chips, French fries, pizza, bacon, etc. Any food that tastes great and is considered unhealthy is probably highly palatable.
The issue with these foods is because they taste so good, it is tough not to overeat them. Think about it. You can be stuffed from a big dinner but still find room to eat more when the dessert tray comes out.
It's not that you can never eat highly palatable foods. You can. Just be mindful of how easy they are to overeat.
Next is processed foods. Defining processed food can be challenging since most food at the store is subject to some level of processing. But processed food is any item altered in some way from its natural state, usually for convenience or preservation purposes. Most processed foods have multiple ingredients.
A 2019 study looked at ultra-processed food and found them to be significantly less satiating than minimally processed foods3. The study had 20 people in a clinic setting for 28 days. Because they stayed in the clinic for the entire study duration, the subjects only had access to the foods provided, nothing else.
For the first two weeks, subjects followed either a minimally or ultra-processed diet. After the first two weeks, they switched to the opposite diet for two weeks. In both cases, the subjects were allowed to eat as much as they desired.
The findings were fascinating. The subjects consumed, on average, 500 calories more per day on the ultra-processed diet than on the minimally processed diet.
What's compelling is that the researchers manipulated the diets to make them as similar as possible in terms of protein, carbohydrates, fats, fiber, and micronutrients. So, although the foods available were set up similarly, people still ate more when offered ultra-processed foods.
Again, it's not that you can never have processed food. Just make sure the bulk of your diet is minimally processed, which will help you avoid overeating. And when a sweet tooth hits, find good alternatives to try, like these protein cookies!
Benefits of Following A Meal Plan For Weight Loss
Following a meal plan for weight loss can be a game-changer in reaching your health and fitness goals. It provides structure and organization to your eating habits and offers a myriad of benefits that can help you achieve sustainable weight loss.
Easier To Stick To Calories: One of the most significant benefits of following a meal plan is that it helps you control your portions. When trying to lose weight, it's essential to maintain a calorie deficit. A meal plan removes the guesswork by providing pre-determined serving sizes and calorie counts for each meal.
Increased Nutrient Intake: A well-designed meal plan will include a mix of nutrient-dense foods, such as veggies, fruits, whole grains, and lean protein sources. Following a meal plan will give you the nutrients your body needs to perform at its best while still being in a calorie deficit.
Saves Time & Money: Planning your meals in advance and utilizing meal prep recipes can help save you time and money in the long run. Following a meal plan will make you less likely to rely on expensive and unhealthy convenience foods or takeout options.
Accountability: When you follow a meal plan, you are accountable for your eating. Although it is rigid, if you didn't eat what was on the plan, you didn't follow the diet. There is less of a gray area with meal plans than with other types of diets.
Consistency: Consistency is vital when it comes to weight loss. Following a meal plan makes being consistent with your diet easier. Plus, it will establish healthy eating habits you can maintain over the long term. This can lead to sustainable weight loss beyond the diet.
Drawbacks of Following a Weight Loss Meal Plan
While following a weight loss meal plan has many benefits, there are also some potential drawbacks.
Too Restrictive: Some weight loss meal plans can be very restrictive, making it challenging to stick to in the long term. Diets that are too strict or severely cut calorie intake can leave you hungry, deprived, and unsatisfied. This can lead to rebound weight gain once you go off the meal plan.
Lack of Flexibility: Meal planning can be challenging if your schedule changes or you're eating out with friends and family. Many weight loss meal plans require strict adherence to specific meals, which can be tough to maintain in real-life situations.
Monotonous: Eating the same foods day after day can become dull and boring for some people. If this is you, you may crave variety and different flavors after a while.
Potential Nutrient Deficiencies: Some weight loss meal plans don't have enough of a variety of foods to meet all micronutrient needs. For example, a meal plan of exclusively chicken and rice can lead to nutrient deficiencies. Similarly, this keto bodybuilding meal plan is great in the short term, but may not be best for long periods of time. Ensuring your weight loss meal plan provides all the necessary vitamins, minerals, and macronutrients your body needs to function correctly is crucial.
Who Should and Shouldn’t Follow a Meal Plan For Weight Loss?
Meal plans for weight loss can be helpful for some people, but they may not be suitable for everyone. Here are some general guidelines regarding who should and shouldn't follow a meal plan for weight loss.
Who Should Follow A Meal Plan For Weight Loss:
Individuals who are starting a weight loss journey are unsure where to begin.
Bodybuilders in a cutting phase to make consistency as easy as possible.
Individuals who struggle with portion control and need structure to help manage their food intake.
Who Shouldn't Follow A Meal Plan For Weight Loss:
Individuals with a history of eating disorders or are prone to developing unhealthy eating habits.
People who have a medical condition that requires them to follow a specific diet plan or restrict certain foods.
Individuals who prefer flexibility and variety in their food choices may find meal plans restrictive.
How to Determine Your Calories For Weight Loss
Before creating a meal plan for weight loss, we must determine calorie intake. As we know, weight loss is all about creating a calorie deficit. To do this, we must first calculate our maintenance calories, or the amount of food our body requires to maintain weight.
There are many formulas for this, but this one is simple and effective.
Men: Body Weight in lbs x 10 x (1.2-2.2)
Women: Body Weight in lbs x 9 x (1.2-2.2)
The numbers in the parenthesis (1.2-2.2) are used to factor in daily activity. How much you move around has a significant impact on daily calorie expenditure.
The more sedentary you are, use a value closer to 1.2. And the more active you are, use a number closer to 2.2.
Here is an example of a semi-active 165-pound male.
Maintenance calories = 165lbs x 10 x 1.5
Maintenance calories = 2475
Theoretically, if the 165-pound male consistently ate 2475 calories, it would not change his body weight.
Once we know our maintenance calories, we have to subtract from that number to create a weight-loss diet.
The trick is knowing how many calories to reduce. Don't worry. It's actually pretty simple. Aim to lose 1-2 pounds per week for sustainable weight loss. As mentioned, losing one pound of fat takes a 3500 weekly calorie deficit or 500 daily.
Using our maintenance calorie intake of 2475, subtracting 500 from that number leaves us with a weight loss diet goal of 1975 calories.
To customize this, just put your values into the formula above.
How to Determine Your Macros For Weight Loss
Once we know how many daily calories we need for weight loss, all that is left is distributing those calories into protein, carbohydrates, and fat.
Let's start with protein. Evidence indicates eating around one gram of protein per pound of body weight maximizes muscle building4. In our example, 165 grams of daily protein will be the goal.
Eating enough protein will help maintain muscle during the weight loss phase. Lean proteins, like grilled chicken breast, are great for weight loss, and I recommend finding a good protein powder supplement as well.
Determining carbohydrate and fat intake is more nuanced. Some people prefer low-carb diets, while others favor low fat. A comprehensive 12-month study involving over 600 subjects found no significant weight change between low-fat and low-carb diets5.
At the end of the day, it comes down to personal preference. However, based on years of coaching, I find most people do better with a moderate approach. I recommend a fat intake of 25% of the total daily calories. The rest of the calories will come from carbohydrates.
Macros For Weight Loss:
Weight loss calorie goal: 1975
Protein intake: 165g
Fat intake: 55g
Carbohydrates intake: 205g
Can You Follow a Weight Loss Meal Plan & Still Build Muscle?
Contrary to popular belief, losing weight and building muscle is possible. However, it comes down to your starting point.
The two categories of people with the best chance to build muscle while losing fat are new lifters or people with a lot of weight to lose. That said, if you don't fall into either of those categories, all hope is not lost.
Here are some tips to help you achieve both goals:
Focus On Protein: Aim to follow a high-protein meal plan or diet to support muscle growth. A good rule of thumb is to eat around 1 gram of protein per pound of body weight daily.
Lift Weights: Incorporate resistance training exercises into your routine to promote muscle growth. Focus on progressive overload.
Be Patient: Building muscle while losing fat takes time. Trying to do both simultaneously is possible but will take longer than traditional bulk/cut cycles. Be patient and consistent with your diet and exercise routine; the results will come.
Your 28-Day Meal Plan For Weight Loss Grocery List
Here are the foods you need to follow the 28-day meal plan, broken down into each week. This means that if you're on week 1 of the plan, you only need to pick up the items on the week 1 shopping list, when you reach week two, pick up the week 2 items, and so on.
Week 1 Shopping List:
Ready to prepare for week 1? Here's what you need!
Protein:
Eggs
Chicken Breast
Sirloin
93% Lean Ground Beef
Salmon
Can of Tuna
Cod
Haddock
Protein powder
Low Fat Greek Yogurt
Low Fat Cottage Cheese
Carbohydrates:
White Rice
Chocolate Rice Cakes
Oatmeal
Multigrain Cheerios
Whole Grain Bagel
Sweet Potatoes
Russet Potatoes
Quinoa
Pasta
Pasta Sauce
Hamburger buns
Fruit:
Apples
Bananas
Oranges
Blueberries
Vegetables:
Broccoli
Asparagus
Mixed Greens
Green Beans
Fats:
Peanut butter
Almonds
Olive Oil
Butter
Salad Dressing
Drinks:
Almond Milk
Coffee
Tea
Diet Soda
Flavored Water
Week 2 Shopping List:
Here's what you need for week two's meals.
Protein:
Eggs
Chicken Breast
Chicken Thighs
99% Lean Ground Turkey
Pork Loin
Canadian Bacon
Sirloin
93% Lean Ground Beef
Salmon
Can of Tuna
Cod
Haddock
Tilapia
Shrimp
Protein Powder
Low Fat Greek Yogurt
Cheddar Cheese
Carbohydrates:
White Rice
Oatmeal
Whole Grain Bagel
Whole grain bread
Sweet Potatoes
Russet Potatoes
Quinoa
Pasta
Pasta Sauce
Fruit:
Apples
Bananas
Strawberries
Pears
Strawberry Jam
Vegetables:
Broccoli
Asparagus
Mixed Greens
Green Beans
Brussels sprouts
Green Peas
Fats:
Peanut butter
Almonds
Olive Oil
Butter
Salad Dressing
Cashews
Avocado
Coconut oil
Drinks:
Almond Milk
Coffee
Tea
Diet Soda
Flavored Water
Week 3 Shopping List:
Congrats on being at week 3! Here's what you need to make your meals.
Protein:
Eggs
Chicken Breast
99% Lean Ground Turkey
Pork loin
Sirloin
93% Lean Ground Beef
NY Strip
Salmon
Can of Tuna
Cod
Haddock
Protein powder
Low Fat Greek Yogurt
Low Carb Protein Bar
Carbohydrates:
White Rice
Oatmeal
Whole Grain Bagel
Cream of Wheat
Multigrain Cheerios
Sweet Potatoes
Russet Potatoes
Quinoa
Pasta
Pasta Sauce
Chocolate Rice Cakes
Black Beans
Fruit:
Apples
Bananas
Strawberries
Blueberries
Orange
Strawberry Jam
Vegetables:
Broccoli
Asparagus
Mixed Greens
Green Beans
Brussels sprouts
Green peas
Edamame
Fats:
Peanut Butter
Almonds
Olive Oil
Butter
Salad Dressing
Cashews
Avocado
Coconut oil
Pumpkin Seeds
Drinks:
Almond Milk
Coffee
Tea
Diet Soda
Flavored Water
Week 4 Shopping List:
Here are the food and drink items you need for your week 4 weight loss meals.
Protein:
Eggs
Chicken Breast
Chicken Thighs
99% Lean Ground Turkey
Sirloin
93% Lean Ground Beef
Salmon
Can of Tuna
Cod
Haddock
Pork Loin
Protein Powder
Low Fat Greek Yogurt
Low Fat Cottage Cheese
Low Carb Protein Bar
Carbohydrates:
White Rice
Chocolate Rice Cakes
Oatmeal
Cream of wheat
Multigrain Cheerios
Whole Grain Bagel
Sweet Potatoes
Russet Potatoes
Quinoa
Pasta
Pasta Sauce
Hamburger Buns
Fruit:
Apples
Bananas
Oranges
Blueberries
Strawberries
Vegetables:
Broccoli
Asparagus
Mixed Greens
Green Beans
Brussels Sprouts
Fats:
Avocado
Peanut butter
Almonds
Olive Oil
Butter
Salad Dressing
Drinks:
Almond Milk
Coffee
Tea
Diet Soda
Flavored Water
Your 28-Day Meal Plan For Weight Loss
Ready to get started? Here's a healthy meal plan that includes 4 weeks of meals that will support your weight loss goals.
Week 1 Weight Loss Meal Plan
Lean proteins, fruits and veggies, and satisfying snacks on the menu for your week 1 weight loss plan!
Monday:
Daily nutrition breakdown: 1999 calories, 162g protein, 203g carbs, 57g fat
Breakfast:
2 whole eggs4 egg whites60g oats1 medium apple
Nutrition: 535 calories35g protein 67g carbs15g fat
Lunch:
6oz cod145g white rice100g asparagus10g olive oil
Nutrition:
462 calories37g protein 49g carbs11g fat
Dinner:
8oz sirloin8oz sweet potato1 cup broccoli
Nutrition: 583 calories52g protein 49g carbs18g fat
Snack:
1.5 scoops protein powder8oz almond milk1 medium banana16g peanut butter
Nutrition: 420 calories39g protein 38g carbs13g fat
Tuesday:
Daily nutrition breakdown: 1975 calories, 167g protein, 209g carbs, 53g fat
Breakfast:
4 whole eggs80g oats
Nutrition: 590 calories36g protein 55g carbs25g fat
Lunch:
5oz chicken breast145g white rice1 cup broccoli ½ tbs butter
Nutrition:
463 calories50g protein 49g carbs7g fat
Dinner:
6oz salmon10oz russet potato1 cup green beans
Nutrition: 563 calories54g protein 64g carbs8g fat
Snack:
1 scoop protein powder8oz almond milk1 medium banana16g peanut butter
Nutrition: 359 calories28g protein 36g carbs12g fat
Wednesday:
Daily nutrition breakdown: 1956 calories, 164g protein, 206g carbs, 53g fat
Breakfast:
1 scoop of protein powder150g low-fat Greek yogurt60g oats
Nutrition: 538 calories43g protein 66g carbs11g fat
Lunch:
1 can tuna
8oz russet potato½ tbs butter
Nutrition:
376 calories32g protein 49g carbs7g fat
Dinner:
7oz salmon145g riceGreen salad2tbs salad dressing
Nutrition: 658 calories59g protein 53g carbs21g fat
Snack:
1 cup low-fat cottage cheese2 chocolate rice cakes16g peanut butter
Nutrition: 384 calories30g protein 38g carbs14g fat
Thursday:
Daily nutrition breakdown: 1915 calories, 161g protein, 204g carbs, 52g fat
Breakfast:
4 whole eggs3 cups multigrain cheerios8oz almond milk
Nutrition: 646 calories32g protein 75g carbs26g fat
Lunch:
6oz chicken breast145g rice1 cup broccoli½ tbs butter
Nutrition:
499 calories58g protein 49g carbs7g fat
Dinner:
8oz haddock8oz russet potato
Nutrition: 377 calories42g protein 49g carbs1g fat
Snack:
1 scoop protein powder8oz almond milk1 medium orange28 almonds
Nutrition: 392 calories29g protein 32g carbs18g fat
Friday:
Daily nutrition breakdown: 1932 calories, 165g protein, 209g carb, 55g fat
Breakfast:
6 egg whites1 whole grain bagel32g peanut butter
Nutrition: 534 calories32g protein 54g carbs21g fat
Lunch:
8oz lean ground beef145g rice1 cup green beans
Nutrition:
573 calories54g protein 53g carbs16g fat
Dinner:
6oz chicken breast8oz sweet potatoGreen salad2tbs salad dressing
Nutrition: 528 calories58g protein 52g carbs10g fat
Snack:
1 low-carb protein bar1 medium banana
Nutrition: 297 calories22g protein 49g carbs7g fat
Saturday:
Daily nutrition breakdown: 1928 calories, 162 G protein, 207g carbs, 51g fat
Breakfast:
4 whole eggs1 cup blueberries1 medium banana
Nutrition: 480 calories27g protein 46g carbs21g fat
Lunch:
5oz chicken1.5 cups quinoa1 cup green beans10g olive oil
Nutrition:
577 calories56g protein 56g carbs15g fat
Dinner:
6oz salmon1.5 servings pasta1 serving pasta sauce
Nutrition: 624 calories57g protein 76g carbs10g fat
Snack:
1 scoop protein powder8oz almond milk1 medium apple
Nutrition: 247 calories23g protein 30g carbs5g fat
Sunday:
Daily nutrition breakdown: 1976 calories, 167g protein, 207g carbs, 53g fat
Breakfast:
1 scoop protein powder80g oats
Nutrition: 426 calories33g protein 57g carbs7g fat
Lunch:
5oz chicken220g rice½ tbs butter
Nutrition:
533 calories50g protein 67g carbs7g fat
Dinner:
8oz 93% lean ground beef2 hamburger buns1 cup broccoli
Nutrition: 590 calories54g protein 44g carbs19g fat
Snack:
1 scoop protein powder8oz almond milk1 medium apple16g peanut butter
Nutrition: 427 calories30g protein 38g carbs20g fat
Week 2 Weight Loss Meal Plan
Seafood and shrimp are high protein staples for week 2, as are eggs, whole grains, and tons of produce!
Monday:
Daily nutrition breakdown: 1972 calories, 165g protein, 206g carbs, 56g fat
Breakfast:
3 whole eggs3 egg whites2 slices whole grain bread2tbs strawberry jam
Nutrition: 593 calories40g protein 68g carbs18g fat
Lunch:
6oz tilapia145g white rice100g Brussels sprouts14g olive oil
Nutrition:
528 calories39g protein 52g carbs18g fat
Dinner:
6oz chicken breast10oz sweet potato1 cup broccoli
Nutrition: 491 calories57g protein 61g carbs2g fat
Snack:
1 scoop protein powder8oz almond milk1 cup strawberries1oz cashews
Nutrition: 360 calories29g protein 25g carbs19g fat
Tuesday:
Daily nutrition breakdown: 1910 calories, 168g protein, 210g carbs, 55g fat
Breakfast:
6 egg whites40g cheddar cheese80g oats
Nutrition: 568 calories42g protein 55g carbs15g fat
Lunch:
6oz shrimp145g white rice1 cup green beans1tbs butter
Nutrition:
468 calories42g protein 53g carbs11g fat
Dinner:
6oz chicken thighs10oz russet potato1 cup broccoli
Nutrition: 543 calories41g protein 65g carbs14g fat
Snack:
1 low-carb protein bar150g low-fat Greek yogurt
Nutrition: 330 calories33g protein 37g carbs12g fat
Wednesday:
Daily nutrition breakdown: 2033 calories, 168g protein, 2005 carbs, 60g fat
Breakfast:
2 whole eggs2 pieces Canadian baconWhole grain bagel2tbs strawberry jam
Nutrition: 617 calories38g protein 74g carbs19g fat
Lunch:
6oz 99% lean ground turkey1.5 cups quinoa100g avocado100g green peas
Nutrition:
729 calories58g protein 71g carbs22g fat
Dinner:
6oz pork loinLarge green salad2tbs salad dressing
Nutrition: 543 calories41g protein 65g carbs14g fat
Snack:
1.5 scoops protein powder8oz almond milk1 medium banana
Nutrition: 330 calories35g protein 34g carbs6g fat
Thursday:
Daily nutrition breakdown: 1925 calories, 165g protein, 204g carbs, 52g fat
Breakfast:
1 scoop protein powder80g oats
Nutrition: 423 calories33g protein 57g carbs7g fat
Lunch:
5oz chicken breast145g rice1 cup broccoli
Nutrition:
414 calories50g protein 49g carbs1.5g fat
Dinner:
8oz 99% lean ground beef8oz russet potato1.5 cups green beans10g coconut oil
Nutrition: 390 calories28g protein 37g carbs16g fat
Snack:
1 scoop protein powder8oz almond milk1 medium apple25g almonds
Nutrition: 390 calories28g protein 37g carbs16g fat
Friday:
Daily nutrition breakdown: 1917 calories, 163g protein, 201g carbs, 53g fat
Breakfast:
4 whole eggs80g oats
Nutrition: 590 calories36g protein 55g carbs25g fat
Lunch:
1 can tuna145g rice1 cup broccoli
Nutrition:
340 calories33g protein 49g carbs1g fat
Dinner:
8oz salmon8oz sweet potato1.5 cups green beans
Nutrition: 589 calories66g protein 57g carbs11g fat
Snack:
1 scoop protein powder8oz almond milk1 medium pear25g almonds
Nutrition: 398 calories28g protein 40g carbs16g fat
Saturday:
Daily nutrition breakdown: 2014 calories, 162g protein, 203g carbs, 59g fat
Breakfast:
3 whole eggs4 slices Canadian bacon80g oats
Nutrition: 601 calories44g protein 56g carbs22g fat
Lunch:
5oz cod145g rice1 cup broccoli
Nutrition:
350 calories32g protein 49g carbs1g fat
Dinner:
8oz sirloin1 serving pasta1 serving pasta sauce100g asparagus
Nutrition: 652 calories57g protein 59g carbs19g fat
Snack:
1 scoop protein powder8oz almond milk1 medium banana25g almonds
Nutrition: 412 calories29g protein 39g carbs17g fat
Sunday:
Daily nutrition breakdown: 2008 calories, 166g protein, 208g carbs, 56g fat
Breakfast:
6 whole eggsWhole grain bagel1tbs strawberry jelly
Nutrition: 730 calories41g protein 60g carbs36g fat
Lunch:
5oz chicken breast145g rice1 cup broccoli
Nutrition:
414 calories50g protein 49g carbs1.5g fat
Dinner:
8oz Haddock1 serving pasta1 serving pasta sauce100g asparagus
Nutrition: 453 calories47g protein 59g carbs2g fat
Snack:
1 scoop protein powder8oz almond milk1 medium banana25g almonds
Nutrition: 412 calories29g protein 39g carbs17g fat
Week 3 Weight Loss Meal Plan
Have you weighed yourself recently? If not, be sure to step on the scale! It's a good idea to weigh yourself on a regular basis, so you can make adjustments, up or down, to your macros as needed.
Just be warned that daily fluctuations are perfectly normal.
Monday:
Daily nutrition breakdown: 1943 calories, 165g protein, 200g carbs, 55g fat
Breakfast:
1 scoop protein powder8oz almond milk3 cups multigrain Cheerios
Nutrition: 482 calories29g protein 77g carbs8g fat
Lunch:
6oz chicken breast145g white rice1 cup broccoli1tbs butter
Nutrition:
549 calories58g protein 49g carbs13g fat
Dinner:
8oz sirloin6oz russet potato
Nutrition: 522 calories50g protein 37g carbs18g fat
Snack:
1 scoop protein powder8oz almond milk1 medium apple25g almonds
Nutrition: 390 calories28g protein 37g carbs16g fat
Tuesday:
Daily nutrition breakdown: 1992 calories, 169g protein, 205g carbs, 57g fat
Breakfast:
3 whole eggs90g oats
Nutrition: 557 calories31g protein 61g carbs21g fat
Lunch:
1 can tuna145g white rice150g edamame1tbs butter
Nutrition:
556 calories49g protein 59g carbs14g fat
Dinner:
6oz salmon200g black beans1.5 cups green beans
Nutrition: 521 calories61g protein 50g carbs9g fat
Snack:
1 scoop protein powder8oz almond milk1 medium banana16 peanut butter
Nutrition: 359 calories28g protein 36g carbs12g fat
Wednesday:
Daily nutrition breakdown: 1986 calories, 164g protein, 200g carbs, 54g fat
Breakfast:
2 whole eggs6 egg whites2 packets of cream of wheat1 medium apple
Nutrition: 541 calories40g protein 67g carbs11g fat
Lunch:
6oz cod145g white rice100g asparagus
Nutrition:
372 calories37g protein 49g carbs1g fat
Dinner:
8oz NY strip8oz sweet potato1 cup broccoli
Nutrition: 743 calories52g protein 49g carbs36g fat
Snack:
1.5 scoops protein powder8oz almond milk1 medium banana
Nutrition: 330 calories35g protein 34g carbs6g fat
Thursday:
Daily nutrition breakdown: 1947 calories, 166g protein, 200g carbs, 54g fat
Breakfast:
1.5 scoops protein powder200g low-fat Greek Yogurt60g oats
Nutrition: 611 calories57g protein 66g carbs13g fat
Lunch:
1 can tuna8oz russet potato1 cup broccoli1/2tbs butter
Nutrition:
406 calories34g protein 53g carbs7g fat
Dinner:
8oz Haddock100g riceLarge green salad2 tbs salad dressing
Nutrition: 456 calories43g protein 40g carbs13g fat
Snack:
1 cup low-fat cottage cheese2 chocolate rice cakes32g peanut butter
Nutrition: 474 calories33g protein 42g carbs21g fat
Friday:
Daily nutrition breakdown: 1973 calories, 168g protein, 204g carbs, 55g fat
Breakfast:
4 whole eggs3 cups multigrain cheerios1 cup almond milk
Nutrition: 646 calories32g protein 75g carbs26g fat
Lunch:
6oz 99% lean ground turkey145g rice1 cup broccoli
Nutrition:
425 calories48g protein 49g carbs2g fat
Dinner:
5oz salmon7oz russet potato1 cup green beans
Nutrition: 439 calories44g protein 51g carbs7g fat
Snack:
1.5 scoops protein powder1 cup almond milk1 medium orange30g pumpkin seeds
Nutrition: 474 calories33g protein 42g carbs21g fat
Saturday:
Daily nutrition breakdown: 1904 calories, 162g protein, 203g carbs, 55g fat
Breakfast:
6 egg whitesWhole grain bagel32g peanut butter
Nutrition: 568 calories39g protein 55g carbs21g fat
Lunch:
8oz 93% lean ground beef145g rice1 cup green beans
Nutrition:
573 calories54g protein 53g carbs1g fat
Dinner:
8oz pork loin6oz sweet potato1 cup broccoli100g asparagus
Nutrition: 466 calories47g protein 46g carbs10g fat
Snack:
1 low-carb protein bar1 medium banana
Nutrition: 297 calories22g protein 49g carbs7g fat
Sunday:
Daily nutrition breakdown: 1935 calories, 161g protein, 203g carbs, 54g fat
Breakfast:
2 whole eggs1 cup blueberries1 cup strawberries½ medium banana28g almonds
Nutrition: 486 calories19g protein 50g carbs24g fat
Lunch:
6oz chicken breast1.25 cups quinoa10g olive oil100g Brussels sprouts
Nutrition:
578 calories62g protein 47g carbs15g fat
Dinner:
6oz salmon1.5 servings of pasta1 cup pasta sauce
Nutrition: 624 calories57g protein 76g carbs10g fat
Snack:
1 scoop protein powder8oz almond milk1 medium apple
Nutrition: 247 calories23g protein 30g carbs5g fat
Week 4 Weight Loss Meal Plan
You've reached week 4 of your meal plan; great job! Finish out the month strong.
Monday:
Daily nutrition breakdown: 1893 calories, 164g protein, 205g carbs, 53g fat
Breakfast:
1.25 scoops protein powder1 cup low-fat cottage cheese60g oats
Nutrition: 546 calories58g protein 55g carbs10g fat
Lunch:
1 can of tuna220g white rice1 cup broccoli1/2tbs butter
Nutrition:
490 calories32g protein 76g carbs7g fat
Dinner:
8oz haddock6oz sweet potatoGreen salad2tbs salad dressing
Nutrition: 437 calories41g protein 36g carbs13g fat
Snack:
1 low-carb protein bar1 chocolate rice cake32g peanut butter
Nutrition: 421 calories29g protein 42g carbs23g fat
Tuesday:
Daily nutrition breakdown: 2000 calories, 168g protein, 203g carbs, 57g fat
Breakfast:
4 whole eggs3 cups multigrain Cheerios8oz almond milk
Nutrition: 646 calories32g protein 75g carbs26g fat
Lunch:
6oz 99% lean turkey breast145g white rice1 cup broccoli1 medium avocado
Nutrition:
606 calories50g protein 58g carbs18g fat
Dinner:
6oz salmon6oz russet potato1 cup green beans
Nutrition: 455 calories51g protein 45g carbs8g fat
Snack:
1.5 scoops protein powder8oz almond milk1 small orange
Nutrition: 293 calories35g protein 26g carbs6g fat
Wednesday:
Daily nutrition breakdown: 1986 calories, 166g protein, 206g carbs, 55g fat
Breakfast:
6 egg whitesWhole grain bagel32g peanut butter
Nutrition: 534 calories32g protein 54g carbs21g fat
Lunch:
8oz 93% lean ground beef7oz sweet potato100g asparagus
Nutrition:
537 calories51g protein 44g carbs16g fat
Dinner:
8oz pork loin8oz russet potato1 cup broccoli
Nutrition: 509 calories48g protein 57g carbs10g fat
Snack:
1.5 scoops protein powder8oz almond milk1 medium banana1 cup blueberries
Nutrition: 407 calories35g protein 51g carbs7g fat
Thursday:
Daily nutrition breakdown: 1977 calories, 166g protein, 208g carbs, 53g fat
Breakfast:
3 whole eggs1 cup blueberries1 cup strawberries2 packets of cream of wheat
Nutrition: 534 calories32g protein 54g carbs21g fat
Lunch:
6oz chicken breast1 cup quinoa12g olive oil100g Brussels sprouts
Nutrition:
551 calories61g protein 39g carbs17g fat
Dinner:
6oz chicken thighs100g black beans145g rice1 cup broccoli
Nutrition: 579 calories46g protein 68g carbs14g fat
Snack:
1.5 scoops protein powder8oz almond milk1 medium apple1 cup blueberries
Nutrition: 308 calories34g protein 32g carbs6g fat
Friday:
Daily nutrition breakdown: 1971 calories, 164g protein, 203g carbs, 56g fat
Breakfast:
1 scoop protein powder80g oats25g almonds
Nutrition: 581 calories38g protein 63g carbs20g fat
Lunch:
5oz chicken breast175g rice½ tbs butter1 cup green beans
Nutrition:
506 calories51g protein 62g carbs7g fat
Dinner:
7oz 93% lean ground beef2 hamburger buns1 cup broccoli
Nutrition: 548 calories48g protein 44g carbs17g fat
Snack:
1 scoop protein powder8oz almond milk1 medium apple16g peanut butter
Nutrition: 337 calories27g protein 34g carbs12g fat
Saturday:
Daily nutrition breakdown: 1971 calories, 161g protein, 210g carbs, 52g fat
Breakfast:
2 whole eggs4 egg whitesWhole grain bagel2tbs strawberry jam
Nutrition: 562 calories30g protein 73g carbs1g fat
Lunch:
6oz 99% lean ground turkey145g rice1 medium avocado100g Brussels sprouts
Nutrition:
619 calories50g protein 61g carbs18g fat
Dinner:
6oz chicken breast10oz sweet potato1 cup broccoli1tbs butter
Nutrition: 590 calories57g protein 61g carbs13g fat
Snack:
1 scoop protein powder8oz almond milk1 cup strawberries
Nutrition: 200 calories24g protein 16g carbs5g fat
Sunday:
Daily nutrition breakdown: 1958 calories, 164g protein, 207g carbs, 56g fat
Breakfast:
7 egg whites80g oats
Nutrition: 424 calories36g protein 55g carbs6g fat
Lunch:
6oz sirloin145g rice1 cup green beans1 tbsp butter
Nutrition:
602 calories42g protein 53g carbs25g fat
Dinner:
6oz salmon8oz russet potatoLarge green salad2tbs salad dressing
Nutrition: 601 calories53g protein 62g carbs14g fat
Snack:
1 low-carb protein bar150g low-fat Greek yogurt
Nutrition: 300 calories33g protein 37g carbs12g fat
What To Do After Following This 28-Day Meal Plan
Four weeks is an excellent start, but chances are you have not reached your goals yet. Therefore, following the first month, you will need a plan for what to do.
If you are still losing weight at your desired rate, maintain the current calorie and macronutrient goals. Change as little as possible.
Use the structure from the meal plan provided to build out another thirty days' worth of meals. If you are tired of a particular food, replace it with something similar. For example, if you can't stomach eating chicken nearly every day, rotate in more fish, turkey, or lean pork.
Or, if you want to switch things up even more, you can try another one of our meal plans, like this high protein vegetarian meal plan or this 16/8 intermittent fasting meal plan.
The most important thing is having a plan before the meal plan ends. You don't want to be left without a plan and fall back into old habits.
How Long Should You Follow A Weight Loss Meal Plan?
How long you should follow a weight loss meal plan depends on how much weight you have to lose. Be patient and follow the diet as long as necessary to reach your goals.
On average, aim to lose 1-2 pounds per week. This is an excellent rate of progress for sustainable weight loss. Once you have achieved your desired weight loss goal, it's essential to transition to a maintenance diet that can help you sustain your progress.
How to Maintain Your Weight Loss Results
Losing weight is challenging, but keeping the weight off is an entirely different story.
It's cliché, but changing your lifestyle is the best way to achieve lasting fitness results. This means that instead of looking at diet and exercise as a short-term solution, it needs to become part of who you are. Any progress you make will be short-lived unless you change your habits.
When you have been eating junk food for years, it will take time to break those habits and establish new ones. People who lose weight and keep it off typically reinvent themselves as someone who eats healthy and exercises. They essentially leave the old them in the past.
A recent systematic review looking at successful long-term weight maintenance found continuous monitoring and goal setting were two of the most common aspects of people who maintained weight loss6.
Individuals who successfully lose weight and then keep it off continue to monitor their nutrition and be mindful of portion sizes. They continue tracking what they eat or following a meal plan after completing the weight loss journey.
Additionally, they continued to have goals for daily activity and nutrition. People who lost weight and kept it off were more active than their unsuccessful counterparts.
7 Best Tips For The Most Weight Loss Success
Here are some tips that can help you achieve weight loss success.
1) Set Realistic Goals:
During your weight loss journey, set realistic goals and break them down into smaller chunks. This will help you stay motivated. Be patient because weight loss often takes longer than you initially think.
2) Track What You Eat:
Keep a food journal or use an app to track everything you eat. Doing so will help you become more aware of your eating habits and make healthier food choices.
It is very challenging to estimate how many calories you are eating. Even people who know a lot about nutrition need help counting calories and tracking portions.
3) Make Eating a Stand-alone Activity:
Avoid eating when watching TV, reading, working, or driving. Doing so will cause you to eat more without even realizing it.
When it is time to eat, focus on just eating your meal. Also, take your time and enjoy it.
4) Drink Calorie-Free Beverages:
Drinking extra fluids can help you feel full and reduce your appetite. Plus, dehydration can decrease training performance.
Water is best, but other calorie-free drinks like coffee, tea, or even diet soda can act as a treat.
5) Work With a Coach:
Weight loss can be mentally and physically challenging. Working with a coach can keep you motivated and accountable.
Plus, a high-quality coach will know when to adjust your diet and workouts to ensure you reach your goals in the most time-efficient way possible.
6) Remember Why You Started:
There comes a point in every weight loss journey where the thought of quitting enters your mind.
During these times, it's important to remember why you started. Whether to improve longevity, feel better, or look better naked, keep this reason close to you and use it to push through the hard times.
7) Exercise:
Last but not least, exercise. You can lose weight without exercising, but it is incredibly difficult. Follow a 4 day workout split or 5-day workout split, mixing in regular cardio as well.
It even goes beyond just the calorie burn. Research shows exercise can motivate you to regulate your food intake and choose healthier options7.
Why Exercise Is Important When Following a Meal Plan For Weight Loss
Although a weight loss nutrition plan is essential, regular exercise is also part of the equation. Here are a few reasons why.
Burn Calories: Exercise is an effective way to burn extra calories. Increasing physical activity can work synergistically with a weight-loss nutrition plan to add to the calorie deficit.
Increase Metabolism: Exercise can help increase your metabolism, which is the rate at which your body burns calories. A faster metabolism means you can burn more calories even when resting, making achieving and maintaining a healthy weight easier.
Preserve Muscle Mass: When you lose weight, you want to lose fat, not muscle mass. Lifting weights can help preserve your muscle mass while you lose weight, ensuring you improve your body composition versus just losing weight.
Boost Energy and Mood: Exercise can also boost your energy levels and improve your mood, making it easier to stick to your meal plan and stay motivated.
Best Types of Exercise To Accompany Your Weight Loss Meal Plan
Several types of exercises can be helpful when following a weight-loss meal plan. Here are some of the best types of exercise to consider:
Low-Intensity Cardio: Cardiovascular exercise, also known as aerobic exercise, can help burn calories and improve your overall fitness even at lower intensities. Examples include walking, jogging, bike riding, or swimming.
Resistance Training: Resistance training, also known as strength training, involves using weights or other forms of resistance to build and maintain muscle and improve strength. Resistance training is also a great way to ensure you don't gain the weight back.
High-Intensity Interval Training (HIIT): HIIT involves short bouts of intense exercise followed by rest periods or low-intensity exercise. High-intensity cardio can burn the same or more calories in less time than low-intensity cardio. However, because of the intensity and effort required, only do HIIT once or twice a week for 15-20 minutes. Looking for a fun HIIT workout to get started? Try these HIIT treadmill workouts.
Weight Loss Meal Plan FAQs
Any remaining questions regarding meal plans for weight loss? Let's answer them!
What is the best meal plan for losing weight?
Any diet can effectively lose weight if it puts you in a calorie deficit and has adequate protein intake. The best meal plan for losing weight is the one you can stick to.
How do you lose 20 pounds in a month?
To lose 20 pounds in a month, you will need to lose 5 pounds per week. Since it takes 3500 calories to lose one pound, to lose 5 pounds in a week, you will need a deficit of 17,500 which comes out to a 2,500 daily calorie deficit. Losing 20 pounds in a month might be too aggressive unless you have a lot of weight to lose.
What should I eat to lose weight in 7 days?
To lose weight in 7 days, ensure your diet is primarily lean protein, complex carbs, fruits, vegetables, and healthy fats. The key is to eat fewer calories than your body requires to maintain weight.
Why Do So Many Diets Fail?
Many diets fail simply due to a lack of adherence. A diet can only work if followed. However, most diets are overly restrictive. You only need to lose 1-2 pounds weekly for healthy and sustainable weight loss. Pick a dieting strategy that fits your lifestyle and includes some foods you enjoy.
What can you do to avoid regaining weight?
The best way to avoid regaining weight is to have a plan for after your fat loss journey. Avoid falling back into old habits. Treat weight maintenance with the same effort and planning as weight loss.
Your Weight Loss Journey Starts Now
You did it! You've made it to the end of this monster article. But the journey doesn't end here. In fact, this is just the beginning. Now that you have the tools, you have to put them to the test.
Start with the 28-day meal plan provided, and build momentum from there. Beyond the first month, feel free to mix up your meals and try new healthy recipes. Remember, sustainable weight loss is not about quick fixes or deprivation but long-term, healthy lifestyle changes.
With dedication and consistency, you can achieve your weight loss goals and live your best life. Good luck!
Interested in more meal plans? Check out our 7 Day Bodybuilding High Protein Meal Plan, 7 Day Carb Cycling Meal Plan, and 16/8 Intermittent Fasting Meal Plan!
References:
Chao AM, Jastreboff AM, White MA, Grilo CM, Sinha R. Stress, cortisol, and other appetite-related hormones: Prospective prediction of 6-month changes in food cravings and weight. Obesity (Silver Spring). 2017 Apr.. doi 10.1002/oby.21790. PMID: 28349668; PMCID: PMC5373497.
Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995 Sep. PMID: 7498104.
Hall KD, Ayuketah A, Brychta R, Cai H, Cassimatis T, Chen KY, Chung ST, Costa E, Courville A, Darcey V, Fletcher LA, Forde CG, Gharib AM, Guo J, Howard R, Joseph PV, McGehee S, Ouwerkerk R, Reisinger K, Rozga I, Stagliano M, Walter M, Walter PJ, Yang S, Zhou M. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. Cell Metab. 2019 Jul. doi 10.1016/j.cmet.2019.05.008. Epub 2019 May 16. Erratum in: Cell Metab. 2019 Jul 2;30(1):226. Erratum in: Cell Metab. 2020 Oct 6;32(4):690. PMID: 31105044; PMCID: PMC7946062.
Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, Phillips SM. A systematic review, meta-analysis, and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018 Mar;52(6):376-384. doi: 10.1136/bjsports-2017-097608. Epub 2017 Jul 11. Erratum in: Br J Sports Med. 2020 Oct. PMID: 28698222; PMCID: PMC5867436.
Gardner CD, Trepanowski JF, Del Gobbo LC, Hauser ME, Rigdon J, Ioannidis JPA, Desai M, King AC. Effect of Low-Fat vs. Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion: The DIETFITS Randomized Clinical Trial. JAMA. 2018 Feb 20. doi: 10.1001/jama.2018.0245. Erratum in: JAMA. 2018 Apr 3;319(13):1386. Erratum in: JAMA. 2018 Apr 24;319(16):1728. PMID: 29466592; PMCID: PMC5839290.
Spreckley M, Seidell J, Halberstadt J. Perspectives into the experience of successful, substantial long-term weight-loss maintenance: a systematic review. Int J Qual Stud Health Well-being. 2021 Dec. doi 10.1080/17482631.2020.1862481. PMID: 33455563; PMCID: PMC7833027.
Joo, J., Williamson, S. A., Vazquez, A. I., Fernandez, J. R., & Bray, M. S. (2019). The Influence of 15-week Exercise Training on Dietary Patterns among Young Adults. International journal of obesity (2005), 43(9), 1681. https://doi.org/10.1038/s41366-018-0299-3
Let's face it. Losing weight is hard. But it doesn't have to be complicated.
In a world where fad diets and weight loss gimmicks abound, it's easy to get lost in the noise and lose sight of what truly works when achieving sustainable weight loss.
In this article, we'll dive into the world of weight loss diets and explore the benefits, drawbacks, and best practices for achieving your weight loss goals.
Whether you want to lose a few pounds or completely transform your body, this article will provide the tools and knowledge to help you succeed. Plus, we will give you a 28-day meal plan to get you started.
So get ready and prepare to embark on your weight loss journey with confidence!
Table of Contents:
What Is A Meal Plan For Weight Loss?
A meal plan for weight loss is a structured eating plan designed to help individuals lose weight by controlling their calorie intake. It makes consistency and adherence easier, which are two of the most important aspects of weight loss success.
Meal preparation and planning has been a staple in the bodybuilding community for decades. Food selection can vary depending on the individual's needs and preferences.
However, most weight loss meal plans focus on lean protein sources, vegetables, fruits, and whole grains while limiting processed and high-calorie foods.
Overall, a weight loss meal plan is helpful for individuals looking to lose weight healthily and sustainably. It can provide structure and guidance for healthy eating while also helping to control calorie intake.
How Do You Lose Weight?
The basic idea behind losing weight is to create a calorie deficit. This means you consume fewer calories than your body requires to carry out all daily functions.
When your body doesn't have enough calories to fuel its needs, it uses stored energy to make up the difference, resulting in weight loss.
A calorie deficit of roughly 3,500 calories is needed to lose one pound of fat. So, based on this, you need to use 3,500 calories more than you consume to lose one pound per week.
You can achieve this calorie deficit by reducing your calorie intake by an average of 500 calories daily.
It's important to note the calorie deficit doesn't need to come from nutrition exclusively. Increasing activity, like finding a workout split you enjoy, can be a part of the weight loss journey as well.
Is Nutrition Important For A Weight Loss Diet?
As the expression goes, "You can't out-train a bad diet." For weight loss, the importance of nutrition can't be overstated.
Weight loss is all about creating a calorie deficit. We can do that by reducing calorie intake, increasing activity, or a little of both.
For those who hate the idea of dieting (I don't blame you), it may seem enticing to lean into the activity side of the fat loss equation. From a math standpoint, it can make sense. However, reality has a knack for deviating from our expectations.
Although exercise, including resistance training, LISS cardio, and HIIT, has many health benefits and is an integral part of losing weight, it can't be the only method for facilitating weight loss. The truth is, working out burns fewer calories than you would think.
Get this: The average person only burns around 150 calories running a mile. For context, a serving of peanut butter (2 tablespoons) is 200 calories. Consuming several hundred calories is relatively easy by eating a snack or drinking a sugar-sweetened soda.
Still, it can take an hour or more of intense exercise to burn those same calories. It can work for a short period, but that is not a game you want to play long-term.
The best weight loss approach is to create a deficit primarily with changes in nutrition habits and use activity to assist, but not be the primary driver of progress.
You may wonder about the best diet since nutrition is essential to weight loss. Unfortunately, a one size fits all ultimate fat-loss diet doesn't exist. The best one is a healthy diet you can follow, whether it's following a vegan or vegetarian diet, carb cycling, the Mediterranean diet, the Mayo Clinic diet, a low fat diet, or something else entirely.
Factors That Impact Weight Loss
Many factors can impact weight loss, but here are eight of the most significant.
How Long Does It Take To Lose Weight?
The time it takes to lose weight depends on various factors, including your starting weight, body composition, dietary habits, exercise routine, and adherence. Generally, it is recommended to aim for a healthy and sustainable weight loss of 1-2 pounds per week. However, if you have a lot of weight to lose, you can drop weight quicker than that.
Assuming a healthy and sustainable rate of weight loss, losing 10 pounds could take around 5-10 weeks, while losing 20 pounds could take 10-20 weeks.
If you have a lot of weight to lose, 50 or more pounds, it may make sense to break the weight loss into chunks. For example, you can lose the first 25 pounds over 15 weeks, take a break for a month, and resume the diet to finish the rest of the weight.
This strategy is called a diet break, which is a planned period during a weight loss journey where an individual increases caloric intake to maintenance or slightly above.
A diet break gives the body a break from a calorie-restricted diet, allowing it to recover and adapt to the new weight loss status. The key is not raising calories too high and adding back extra weight. Adding a couple of pounds is acceptable and even expected.
It is important to note every weight loss journey is different and individual results may vary. Plus, the weight loss process is not linear. You will have weeks with fast weight loss and weeks with barely any weight loss. It is all part of the process.
What Type of Foods Support Weight Loss?
When setting up a weight loss program, food quality and what foods support weight loss are natural questions.
News headlines have told us that specific foods are to blame for the obesity epidemic. Sometimes it's sugar, other times, saturated fat or processed food. But eating those foods is not the only issue. Remember, it's not any specific food or food group in isolation. You can even gain weight following vegetarian diets.
The main thing preventing you from losing weight is eating too many calories. Any food can support weight loss as long as it's part of a calorically restricted diet. With that said, food quality matters. There is more to nutrition than just calories and macronutrients. Other factors to consider are micronutrients, fiber, and satiety.
Micronutrients are vitamins and minerals. Eating plenty of fruits, vegetables, lean meats, and whole grains is the best way to ensure you hit the recommended daily micronutrients. Plus, fruits and vegetables are great for weight loss diets because they are low-calorie and nutrient-dense, meaning you get a lot of nutrients without many calories.
For example, a whole pint of strawberries is only around 100 calories. The same goes for green veggies. A large bag of mixed greens is only about 50 calories. You can hit your macros without eating fruits and vegetables, but you will likely feel hungry and unsatisfied.
A diet full of fruits and vegetables will also make hitting your daily fiber intake much more manageable. Fiber helps with digestion, prevents constipation, improves satiety, helps control blood sugar, and lowers cholesterol.
In addition to fruits and vegetables, high protein low fat foods should comprise the bulk of your weight loss diet. Out of all of the macronutrients, protein is the most satiating. Protein will also help you build and maintain muscle during weight loss. Chicken, turkey, fish, lean beef, eggs, and low-fat dairy are all excellent protein sources.
You may be wondering about starchy carbohydrates. The best carbohydrate sources are ones with a good amount of fiber. Whole grains, potatoes, and high-fiber bread.
In 1995, researchers put together a study to determine the satiety index of common foods2. The study found that the most satiating foods tested were boiled potatoes, fish, oatmeal, apples, oranges, beef, and beans. To no one's surprise, candy and baked goods were the least satiating.
What Foods Are Bad For Weight Loss?
In general, two types of food are bad for weight loss. Highly palatable foods and highly processed foods.
Food palatability refers to the subjective experience of how pleasant or satisfying a food tastes, smells, and feels in the mouth. It is influenced by various factors, including the flavor, texture, aroma, temperature, appearance of the food, and individual preferences.
The most palatable foods are calorically dense: cookies, cake, candy, chips, French fries, pizza, bacon, etc. Any food that tastes great and is considered unhealthy is probably highly palatable.
The issue with these foods is because they taste so good, it is tough not to overeat them. Think about it. You can be stuffed from a big dinner but still find room to eat more when the dessert tray comes out.
It's not that you can never eat highly palatable foods. You can. Just be mindful of how easy they are to overeat.
Next is processed foods. Defining processed food can be challenging since most food at the store is subject to some level of processing. But processed food is any item altered in some way from its natural state, usually for convenience or preservation purposes. Most processed foods have multiple ingredients.
A 2019 study looked at ultra-processed food and found them to be significantly less satiating than minimally processed foods3. The study had 20 people in a clinic setting for 28 days. Because they stayed in the clinic for the entire study duration, the subjects only had access to the foods provided, nothing else.
For the first two weeks, subjects followed either a minimally or ultra-processed diet. After the first two weeks, they switched to the opposite diet for two weeks. In both cases, the subjects were allowed to eat as much as they desired.
The findings were fascinating. The subjects consumed, on average, 500 calories more per day on the ultra-processed diet than on the minimally processed diet.
What's compelling is that the researchers manipulated the diets to make them as similar as possible in terms of protein, carbohydrates, fats, fiber, and micronutrients. So, although the foods available were set up similarly, people still ate more when offered ultra-processed foods.
Again, it's not that you can never have processed food. Just make sure the bulk of your diet is minimally processed, which will help you avoid overeating. And when a sweet tooth hits, find good alternatives to try, like these protein cookies!
Benefits of Following A Meal Plan For Weight Loss
Following a meal plan for weight loss can be a game-changer in reaching your health and fitness goals. It provides structure and organization to your eating habits and offers a myriad of benefits that can help you achieve sustainable weight loss.
Drawbacks of Following a Weight Loss Meal Plan
While following a weight loss meal plan has many benefits, there are also some potential drawbacks.
Who Should and Shouldn’t Follow a Meal Plan For Weight Loss?
Meal plans for weight loss can be helpful for some people, but they may not be suitable for everyone. Here are some general guidelines regarding who should and shouldn't follow a meal plan for weight loss.
Who Should Follow A Meal Plan For Weight Loss:
Who Shouldn't Follow A Meal Plan For Weight Loss:
How to Determine Your Calories For Weight Loss
Before creating a meal plan for weight loss, we must determine calorie intake. As we know, weight loss is all about creating a calorie deficit. To do this, we must first calculate our maintenance calories, or the amount of food our body requires to maintain weight.
There are many formulas for this, but this one is simple and effective.
The numbers in the parenthesis (1.2-2.2) are used to factor in daily activity. How much you move around has a significant impact on daily calorie expenditure.
The more sedentary you are, use a value closer to 1.2. And the more active you are, use a number closer to 2.2.
Here is an example of a semi-active 165-pound male.
Theoretically, if the 165-pound male consistently ate 2475 calories, it would not change his body weight.
Once we know our maintenance calories, we have to subtract from that number to create a weight-loss diet.
The trick is knowing how many calories to reduce. Don't worry. It's actually pretty simple. Aim to lose 1-2 pounds per week for sustainable weight loss. As mentioned, losing one pound of fat takes a 3500 weekly calorie deficit or 500 daily.
Using our maintenance calorie intake of 2475, subtracting 500 from that number leaves us with a weight loss diet goal of 1975 calories.
To customize this, just put your values into the formula above.
How to Determine Your Macros For Weight Loss
Once we know how many daily calories we need for weight loss, all that is left is distributing those calories into protein, carbohydrates, and fat.
Let's start with protein. Evidence indicates eating around one gram of protein per pound of body weight maximizes muscle building4. In our example, 165 grams of daily protein will be the goal.
Eating enough protein will help maintain muscle during the weight loss phase. Lean proteins, like grilled chicken breast, are great for weight loss, and I recommend finding a good protein powder supplement as well.
Determining carbohydrate and fat intake is more nuanced. Some people prefer low-carb diets, while others favor low fat. A comprehensive 12-month study involving over 600 subjects found no significant weight change between low-fat and low-carb diets5.
At the end of the day, it comes down to personal preference. However, based on years of coaching, I find most people do better with a moderate approach. I recommend a fat intake of 25% of the total daily calories. The rest of the calories will come from carbohydrates.
Macros For Weight Loss:
Can You Follow a Weight Loss Meal Plan & Still Build Muscle?
Contrary to popular belief, losing weight and building muscle is possible. However, it comes down to your starting point.
The two categories of people with the best chance to build muscle while losing fat are new lifters or people with a lot of weight to lose. That said, if you don't fall into either of those categories, all hope is not lost.
Here are some tips to help you achieve both goals:
Your 28-Day Meal Plan For Weight Loss Grocery List
Here are the foods you need to follow the 28-day meal plan, broken down into each week. This means that if you're on week 1 of the plan, you only need to pick up the items on the week 1 shopping list, when you reach week two, pick up the week 2 items, and so on.
Week 1 Shopping List:
Ready to prepare for week 1? Here's what you need!
Protein:
Carbohydrates:
Fruit:
Vegetables:
Fats:
Drinks:
Week 2 Shopping List:
Here's what you need for week two's meals.
Protein:
Carbohydrates:
Fruit:
Vegetables:
Fats:
Drinks:
Week 3 Shopping List:
Congrats on being at week 3! Here's what you need to make your meals.
Protein:
Carbohydrates:
Fruit:
Vegetables:
Fats:
Drinks:
Week 4 Shopping List:
Here are the food and drink items you need for your week 4 weight loss meals.
Protein:
Carbohydrates:
Fruit:
Vegetables:
Fats:
Drinks:
Your 28-Day Meal Plan For Weight Loss
Ready to get started? Here's a healthy meal plan that includes 4 weeks of meals that will support your weight loss goals.
Week 1 Weight Loss Meal Plan
Lean proteins, fruits and veggies, and satisfying snacks on the menu for your week 1 weight loss plan!
Monday:
Daily nutrition breakdown: 1999 calories, 162g protein, 203g carbs, 57g fat
Breakfast:
2 whole eggs
4 egg whites
60g oats
1 medium apple
Nutrition:
535 calories
35g protein
67g carbs
15g fat
Lunch:
6oz cod
145g white rice
100g asparagus
10g olive oil
Nutrition:
462 calories
37g protein
49g carbs
11g fat
Dinner:
8oz sirloin
8oz sweet potato
1 cup broccoli
Nutrition: 583 calories
52g protein
49g carbs
18g fat
Snack:
1.5 scoops protein powder
8oz almond milk
1 medium banana
16g peanut butter
Nutrition:
420 calories
39g protein
38g carbs
13g fat
Tuesday:
Daily nutrition breakdown: 1975 calories, 167g protein, 209g carbs, 53g fat
Breakfast:
4 whole eggs
80g oats
Nutrition:
590 calories
36g protein
55g carbs
25g fat
Lunch:
5oz chicken breast
145g white rice
1 cup broccoli
½ tbs butter
Nutrition:
463 calories
50g protein
49g carbs
7g fat
Dinner:
6oz salmon
10oz russet potato
1 cup green beans
Nutrition: 563 calories
54g protein
64g carbs
8g fat
Snack:
1 scoop protein powder
8oz almond milk
1 medium banana
16g peanut butter
Nutrition:
359 calories
28g protein
36g carbs
12g fat
Wednesday:
Daily nutrition breakdown: 1956 calories, 164g protein, 206g carbs, 53g fat
Breakfast:
1 scoop of protein powder
150g low-fat Greek yogurt
60g oats
Nutrition:
538 calories
43g protein
66g carbs
11g fat
Lunch:
1 can tuna
8oz russet potato
½ tbs butter
Nutrition:
376 calories
32g protein
49g carbs
7g fat
Dinner:
7oz salmon
145g rice
Green salad
2tbs salad dressing
Nutrition: 658 calories
59g protein
53g carbs
21g fat
Snack:
1 cup low-fat cottage cheese
2 chocolate rice cakes
16g peanut butter
Nutrition:
384 calories
30g protein
38g carbs
14g fat
Thursday:
Daily nutrition breakdown: 1915 calories, 161g protein, 204g carbs, 52g fat
Breakfast:
4 whole eggs
3 cups multigrain cheerios
8oz almond milk
Nutrition:
646 calories
32g protein
75g carbs
26g fat
Lunch:
6oz chicken breast
145g rice
1 cup broccoli
½ tbs butter
Nutrition:
499 calories
58g protein
49g carbs
7g fat
Dinner:
8oz haddock
8oz russet potato
Nutrition: 377 calories
42g protein
49g carbs
1g fat
Snack:
1 scoop protein powder
8oz almond milk
1 medium orange
28 almonds
Nutrition:
392 calories
29g protein
32g carbs
18g fat
Friday:
Daily nutrition breakdown: 1932 calories, 165g protein, 209g carb, 55g fat
Breakfast:
6 egg whites
1 whole grain bagel
32g peanut butter
Nutrition:
534 calories
32g protein
54g carbs
21g fat
Lunch:
8oz lean ground...
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In a world where fad diets and weight loss gimmicks abound, it's easy to get lost in the noise and lose sight of what truly works when achieving sustainable weight loss.
In this article, we'll dive into the world of weight loss diets and explore the benefits, drawbacks, and best practices for achieving your weight loss goals.
Whether you want to lose a few pounds or completely transform your body, this article will provide the tools and knowledge to help you succeed. Plus, we will give you a 28-day meal plan to get you started.
So get ready and prepare to embark on your weight loss journey with confidence!
Table of Contents:
What Is A Meal Plan For Weight Loss?
How Do You Lose Weight?
Is Nutrition Important For A Weight Loss Diet?
Factors That Impact Weight Loss
How Long Does It Take To Lose Weight?
What Type of Foods Support Weight Loss?
What Foods Are Bad For Weight Loss?
Benefits & Drawbacks of Following A Meal Plan For Weight Loss
Who Should and Shouldn't Follow a Meal Plan For Weight Loss?
How to Determine Your Calories & Macros For Weight Loss
Can You Follow a Weight Loss Meal Plan & Still Build Muscle?
Best Meal Plan For Weight Loss Grocery List
Your 28-Day Meal Plan For Weight Loss
What To Do After Following This 28-Day Meal Plan
How Long Should You Follow A Weight Loss Meal Plan?
How to Maintain Your Weight Loss Results
7 Tips For Weight Loss Success
Why Exercise Is Important When Following a Meal Plan For Weight Loss
Best Types of Exercise To Accompany Your Weight Loss Meal Plan
FAQs
What Is A Meal Plan For Weight Loss?
A meal plan for weight loss is a structured eating plan designed to help individuals lose weight by controlling their calorie intake. It makes consistency and adherence easier, which are two of the most important aspects of weight loss success.
Meal preparation and planning has been a staple in the bodybuilding community for decades. Food selection can vary depending on the individual's needs and preferences.
However, most weight loss meal plans focus on lean protein sources, vegetables, fruits, and whole grains while limiting processed and high-calorie foods.
Overall, a weight loss meal plan is helpful for individuals looking to lose weight healthily and sustainably. It can provide structure and guidance for healthy eating while also helping to control calorie intake.
How Do You Lose Weight?
The basic idea behind losing weight is to create a calorie deficit. This means you consume fewer calories than your body requires to carry out all daily functions.
When your body doesn't have enough calories to fuel its needs, it uses stored energy to make up the difference, resulting in weight loss.
A calorie deficit of roughly 3,500 calories is needed to lose one pound of fat. So, based on this, you need to use 3,500 calories more than you consume to lose one pound per week.
You can achieve this calorie deficit by reducing your calorie intake by an average of 500 calories daily.
It's important to note the calorie deficit doesn't need to come from nutrition exclusively. Increasing activity, like finding a workout split you enjoy, can be a part of the weight loss journey as well.
Is Nutrition Important For A Weight Loss Diet?
As the expression goes, "You can't out-train a bad diet." For weight loss, the importance of nutrition can't be overstated.
Weight loss is all about creating a calorie deficit. We can do that by reducing calorie intake, increasing activity, or a little of both.
For those who hate the idea of dieting (I don't blame you), it may seem enticing to lean into the activity side of the fat loss equation. From a math standpoint, it can make sense. However, reality has a knack for deviating from our expectations.
Although exercise, including resistance training, LISS cardio, and HIIT, has many health benefits and is an integral part of losing weight, it can't be the only method for facilitating weight loss. The truth is, working out burns fewer calories than you would think.
Get this: The average person only burns around 150 calories running a mile. For context, a serving of peanut butter (2 tablespoons) is 200 calories. Consuming several hundred calories is relatively easy by eating a snack or drinking a sugar-sweetened soda.
Still, it can take an hour or more of intense exercise to burn those same calories. It can work for a short period, but that is not a game you want to play long-term.
The best weight loss approach is to create a deficit primarily with changes in nutrition habits and use activity to assist, but not be the primary driver of progress.
You may wonder about the best diet since nutrition is essential to weight loss. Unfortunately, a one size fits all ultimate fat-loss diet doesn't exist. The best one is a healthy diet you can follow, whether it's following a vegan or vegetarian diet, carb cycling, the Mediterranean diet, the Mayo Clinic diet, a low fat diet, or something else entirely.
Factors That Impact Weight Loss
Many factors can impact weight loss, but here are eight of the most significant.
Nutrition: Most of us have nearly unlimited access to food. Our refrigerators and cupboards are filled, and a grocery store is right down the street. This is an excellent luxury until it comes time to losing weight. The formula for fat loss is simple: Consume fewer calories than your body burns. However, easy access to food makes losing weight a challenge. It takes discipline and consistency to stick it out until the end. Without a calorie deficit, no weight loss occurs.
NEAT: NEAT stands for non-exercise activity thermogenesis, which might be the most underrated aspect of weight loss. NEAT includes all energy expended for physical activities besides exercise. Examples are walking, standing, fidgeting, and even typing. NEAT can significantly impact weight loss because it contributes to the number of calories you burn throughout the day.
Exercise: Exercise helps burn calories and can build muscle mass, which improves your metabolism, helping you burn more calories even when you're not exercising.
Genetics: Unfortunately, our genetics do play a role in losing weight. I try not to dwell on this too much with clients because we can do nothing about it. The good news is everyone can lose weight. You can overcome your genetics by sticking to a calorie deficit.
Medical Conditions: Certain medical conditions, such as hypothyroidism or polycystic ovary syndrome (PCOS), can make weight loss more challenging.
Medications: Some medications, such as antidepressants or corticosteroids, can cause weight gain as a side effect.
Stress: Chronic stress can increase cortisol levels, a hormone that has downstream effects on appetite and can lead to weight gain. Research shows high cortisol levels predict future stress eating behavior1.
Sleep: Last but not least, sleep. Sleep plays a crucial role in weight loss as it helps regulate hormones that control hunger. If you routinely get poor sleep, it can lead to increased appetite making it more challenging to stick to your weight loss meal plan.
How Long Does It Take To Lose Weight?
The time it takes to lose weight depends on various factors, including your starting weight, body composition, dietary habits, exercise routine, and adherence. Generally, it is recommended to aim for a healthy and sustainable weight loss of 1-2 pounds per week. However, if you have a lot of weight to lose, you can drop weight quicker than that.
Assuming a healthy and sustainable rate of weight loss, losing 10 pounds could take around 5-10 weeks, while losing 20 pounds could take 10-20 weeks.
If you have a lot of weight to lose, 50 or more pounds, it may make sense to break the weight loss into chunks. For example, you can lose the first 25 pounds over 15 weeks, take a break for a month, and resume the diet to finish the rest of the weight.
This strategy is called a diet break, which is a planned period during a weight loss journey where an individual increases caloric intake to maintenance or slightly above.
A diet break gives the body a break from a calorie-restricted diet, allowing it to recover and adapt to the new weight loss status. The key is not raising calories too high and adding back extra weight. Adding a couple of pounds is acceptable and even expected.
It is important to note every weight loss journey is different and individual results may vary. Plus, the weight loss process is not linear. You will have weeks with fast weight loss and weeks with barely any weight loss. It is all part of the process.
What Type of Foods Support Weight Loss?
When setting up a weight loss program, food quality and what foods support weight loss are natural questions.
News headlines have told us that specific foods are to blame for the obesity epidemic. Sometimes it's sugar, other times, saturated fat or processed food. But eating those foods is not the only issue. Remember, it's not any specific food or food group in isolation. You can even gain weight following vegetarian diets.
The main thing preventing you from losing weight is eating too many calories. Any food can support weight loss as long as it's part of a calorically restricted diet. With that said, food quality matters. There is more to nutrition than just calories and macronutrients. Other factors to consider are micronutrients, fiber, and satiety.
Micronutrients are vitamins and minerals. Eating plenty of fruits, vegetables, lean meats, and whole grains is the best way to ensure you hit the recommended daily micronutrients. Plus, fruits and vegetables are great for weight loss diets because they are low-calorie and nutrient-dense, meaning you get a lot of nutrients without many calories.
For example, a whole pint of strawberries is only around 100 calories. The same goes for green veggies. A large bag of mixed greens is only about 50 calories. You can hit your macros without eating fruits and vegetables, but you will likely feel hungry and unsatisfied.
A diet full of fruits and vegetables will also make hitting your daily fiber intake much more manageable. Fiber helps with digestion, prevents constipation, improves satiety, helps control blood sugar, and lowers cholesterol.
In addition to fruits and vegetables, high protein low fat foods should comprise the bulk of your weight loss diet. Out of all of the macronutrients, protein is the most satiating. Protein will also help you build and maintain muscle during weight loss. Chicken, turkey, fish, lean beef, eggs, and low-fat dairy are all excellent protein sources.
You may be wondering about starchy carbohydrates. The best carbohydrate sources are ones with a good amount of fiber. Whole grains, potatoes, and high-fiber bread.
In 1995, researchers put together a study to determine the satiety index of common foods2. The study found that the most satiating foods tested were boiled potatoes, fish, oatmeal, apples, oranges, beef, and beans. To no one's surprise, candy and baked goods were the least satiating.
What Foods Are Bad For Weight Loss?
In general, two types of food are bad for weight loss. Highly palatable foods and highly processed foods.
Food palatability refers to the subjective experience of how pleasant or satisfying a food tastes, smells, and feels in the mouth. It is influenced by various factors, including the flavor, texture, aroma, temperature, appearance of the food, and individual preferences.
The most palatable foods are calorically dense: cookies, cake, candy, chips, French fries, pizza, bacon, etc. Any food that tastes great and is considered unhealthy is probably highly palatable.
The issue with these foods is because they taste so good, it is tough not to overeat them. Think about it. You can be stuffed from a big dinner but still find room to eat more when the dessert tray comes out.
It's not that you can never eat highly palatable foods. You can. Just be mindful of how easy they are to overeat.
Next is processed foods. Defining processed food can be challenging since most food at the store is subject to some level of processing. But processed food is any item altered in some way from its natural state, usually for convenience or preservation purposes. Most processed foods have multiple ingredients.
A 2019 study looked at ultra-processed food and found them to be significantly less satiating than minimally processed foods3. The study had 20 people in a clinic setting for 28 days. Because they stayed in the clinic for the entire study duration, the subjects only had access to the foods provided, nothing else.
For the first two weeks, subjects followed either a minimally or ultra-processed diet. After the first two weeks, they switched to the opposite diet for two weeks. In both cases, the subjects were allowed to eat as much as they desired.
The findings were fascinating. The subjects consumed, on average, 500 calories more per day on the ultra-processed diet than on the minimally processed diet.
What's compelling is that the researchers manipulated the diets to make them as similar as possible in terms of protein, carbohydrates, fats, fiber, and micronutrients. So, although the foods available were set up similarly, people still ate more when offered ultra-processed foods.
Again, it's not that you can never have processed food. Just make sure the bulk of your diet is minimally processed, which will help you avoid overeating. And when a sweet tooth hits, find good alternatives to try, like these protein cookies!
Benefits of Following A Meal Plan For Weight Loss
Following a meal plan for weight loss can be a game-changer in reaching your health and fitness goals. It provides structure and organization to your eating habits and offers a myriad of benefits that can help you achieve sustainable weight loss.
Easier To Stick To Calories: One of the most significant benefits of following a meal plan is that it helps you control your portions. When trying to lose weight, it's essential to maintain a calorie deficit. A meal plan removes the guesswork by providing pre-determined serving sizes and calorie counts for each meal.
Increased Nutrient Intake: A well-designed meal plan will include a mix of nutrient-dense foods, such as veggies, fruits, whole grains, and lean protein sources. Following a meal plan will give you the nutrients your body needs to perform at its best while still being in a calorie deficit.
Saves Time & Money: Planning your meals in advance and utilizing meal prep recipes can help save you time and money in the long run. Following a meal plan will make you less likely to rely on expensive and unhealthy convenience foods or takeout options.
Accountability: When you follow a meal plan, you are accountable for your eating. Although it is rigid, if you didn't eat what was on the plan, you didn't follow the diet. There is less of a gray area with meal plans than with other types of diets.
Consistency: Consistency is vital when it comes to weight loss. Following a meal plan makes being consistent with your diet easier. Plus, it will establish healthy eating habits you can maintain over the long term. This can lead to sustainable weight loss beyond the diet.
Drawbacks of Following a Weight Loss Meal Plan
While following a weight loss meal plan has many benefits, there are also some potential drawbacks.
Too Restrictive: Some weight loss meal plans can be very restrictive, making it challenging to stick to in the long term. Diets that are too strict or severely cut calorie intake can leave you hungry, deprived, and unsatisfied. This can lead to rebound weight gain once you go off the meal plan.
Lack of Flexibility: Meal planning can be challenging if your schedule changes or you're eating out with friends and family. Many weight loss meal plans require strict adherence to specific meals, which can be tough to maintain in real-life situations.
Monotonous: Eating the same foods day after day can become dull and boring for some people. If this is you, you may crave variety and different flavors after a while.
Potential Nutrient Deficiencies: Some weight loss meal plans don't have enough of a variety of foods to meet all micronutrient needs. For example, a meal plan of exclusively chicken and rice can lead to nutrient deficiencies. Similarly, this keto bodybuilding meal plan is great in the short term, but may not be best for long periods of time. Ensuring your weight loss meal plan provides all the necessary vitamins, minerals, and macronutrients your body needs to function correctly is crucial.
Who Should and Shouldn’t Follow a Meal Plan For Weight Loss?
Meal plans for weight loss can be helpful for some people, but they may not be suitable for everyone. Here are some general guidelines regarding who should and shouldn't follow a meal plan for weight loss.
Who Should Follow A Meal Plan For Weight Loss:
Individuals who are starting a weight loss journey are unsure where to begin.
Bodybuilders in a cutting phase to make consistency as easy as possible.
Individuals who struggle with portion control and need structure to help manage their food intake.
Who Shouldn't Follow A Meal Plan For Weight Loss:
Individuals with a history of eating disorders or are prone to developing unhealthy eating habits.
People who have a medical condition that requires them to follow a specific diet plan or restrict certain foods.
Individuals who prefer flexibility and variety in their food choices may find meal plans restrictive.
How to Determine Your Calories For Weight Loss
Before creating a meal plan for weight loss, we must determine calorie intake. As we know, weight loss is all about creating a calorie deficit. To do this, we must first calculate our maintenance calories, or the amount of food our body requires to maintain weight.
There are many formulas for this, but this one is simple and effective.
Men: Body Weight in lbs x 10 x (1.2-2.2)
Women: Body Weight in lbs x 9 x (1.2-2.2)
The numbers in the parenthesis (1.2-2.2) are used to factor in daily activity. How much you move around has a significant impact on daily calorie expenditure.
The more sedentary you are, use a value closer to 1.2. And the more active you are, use a number closer to 2.2.
Here is an example of a semi-active 165-pound male.
Maintenance calories = 165lbs x 10 x 1.5
Maintenance calories = 2475
Theoretically, if the 165-pound male consistently ate 2475 calories, it would not change his body weight.
Once we know our maintenance calories, we have to subtract from that number to create a weight-loss diet.
The trick is knowing how many calories to reduce. Don't worry. It's actually pretty simple. Aim to lose 1-2 pounds per week for sustainable weight loss. As mentioned, losing one pound of fat takes a 3500 weekly calorie deficit or 500 daily.
Using our maintenance calorie intake of 2475, subtracting 500 from that number leaves us with a weight loss diet goal of 1975 calories.
To customize this, just put your values into the formula above.
How to Determine Your Macros For Weight Loss
Once we know how many daily calories we need for weight loss, all that is left is distributing those calories into protein, carbohydrates, and fat.
Let's start with protein. Evidence indicates eating around one gram of protein per pound of body weight maximizes muscle building4. In our example, 165 grams of daily protein will be the goal.
Eating enough protein will help maintain muscle during the weight loss phase. Lean proteins, like grilled chicken breast, are great for weight loss, and I recommend finding a good protein powder supplement as well.
Determining carbohydrate and fat intake is more nuanced. Some people prefer low-carb diets, while others favor low fat. A comprehensive 12-month study involving over 600 subjects found no significant weight change between low-fat and low-carb diets5.
At the end of the day, it comes down to personal preference. However, based on years of coaching, I find most people do better with a moderate approach. I recommend a fat intake of 25% of the total daily calories. The rest of the calories will come from carbohydrates.
Macros For Weight Loss:
Weight loss calorie goal: 1975
Protein intake: 165g
Fat intake: 55g
Carbohydrates intake: 205g
Can You Follow a Weight Loss Meal Plan & Still Build Muscle?
Contrary to popular belief, losing weight and building muscle is possible. However, it comes down to your starting point.
The two categories of people with the best chance to build muscle while losing fat are new lifters or people with a lot of weight to lose. That said, if you don't fall into either of those categories, all hope is not lost.
Here are some tips to help you achieve both goals:
Focus On Protein: Aim to follow a high-protein meal plan or diet to support muscle growth. A good rule of thumb is to eat around 1 gram of protein per pound of body weight daily.
Lift Weights: Incorporate resistance training exercises into your routine to promote muscle growth. Focus on progressive overload.
Be Patient: Building muscle while losing fat takes time. Trying to do both simultaneously is possible but will take longer than traditional bulk/cut cycles. Be patient and consistent with your diet and exercise routine; the results will come.
Your 28-Day Meal Plan For Weight Loss Grocery List
Here are the foods you need to follow the 28-day meal plan, broken down into each week. This means that if you're on week 1 of the plan, you only need to pick up the items on the week 1 shopping list, when you reach week two, pick up the week 2 items, and so on.
Week 1 Shopping List:
Ready to prepare for week 1? Here's what you need!
Protein:
Eggs
Chicken Breast
Sirloin
93% Lean Ground Beef
Salmon
Can of Tuna
Cod
Haddock
Protein powder
Low Fat Greek Yogurt
Low Fat Cottage Cheese
Carbohydrates:
White Rice
Chocolate Rice Cakes
Oatmeal
Multigrain Cheerios
Whole Grain Bagel
Sweet Potatoes
Russet Potatoes
Quinoa
Pasta
Pasta Sauce
Hamburger buns
Fruit:
Apples
Bananas
Oranges
Blueberries
Vegetables:
Broccoli
Asparagus
Mixed Greens
Green Beans
Fats:
Peanut butter
Almonds
Olive Oil
Butter
Salad Dressing
Drinks:
Almond Milk
Coffee
Tea
Diet Soda
Flavored Water
Week 2 Shopping List:
Here's what you need for week two's meals.
Protein:
Eggs
Chicken Breast
Chicken Thighs
99% Lean Ground Turkey
Pork Loin
Canadian Bacon
Sirloin
93% Lean Ground Beef
Salmon
Can of Tuna
Cod
Haddock
Tilapia
Shrimp
Protein Powder
Low Fat Greek Yogurt
Cheddar Cheese
Carbohydrates:
White Rice
Oatmeal
Whole Grain Bagel
Whole grain bread
Sweet Potatoes
Russet Potatoes
Quinoa
Pasta
Pasta Sauce
Fruit:
Apples
Bananas
Strawberries
Pears
Strawberry Jam
Vegetables:
Broccoli
Asparagus
Mixed Greens
Green Beans
Brussels sprouts
Green Peas
Fats:
Peanut butter
Almonds
Olive Oil
Butter
Salad Dressing
Cashews
Avocado
Coconut oil
Drinks:
Almond Milk
Coffee
Tea
Diet Soda
Flavored Water
Week 3 Shopping List:
Congrats on being at week 3! Here's what you need to make your meals.
Protein:
Eggs
Chicken Breast
99% Lean Ground Turkey
Pork loin
Sirloin
93% Lean Ground Beef
NY Strip
Salmon
Can of Tuna
Cod
Haddock
Protein powder
Low Fat Greek Yogurt
Low Carb Protein Bar
Carbohydrates:
White Rice
Oatmeal
Whole Grain Bagel
Cream of Wheat
Multigrain Cheerios
Sweet Potatoes
Russet Potatoes
Quinoa
Pasta
Pasta Sauce
Chocolate Rice Cakes
Black Beans
Fruit:
Apples
Bananas
Strawberries
Blueberries
Orange
Strawberry Jam
Vegetables:
Broccoli
Asparagus
Mixed Greens
Green Beans
Brussels sprouts
Green peas
Edamame
Fats:
Peanut Butter
Almonds
Olive Oil
Butter
Salad Dressing
Cashews
Avocado
Coconut oil
Pumpkin Seeds
Drinks:
Almond Milk
Coffee
Tea
Diet Soda
Flavored Water
Week 4 Shopping List:
Here are the food and drink items you need for your week 4 weight loss meals.
Protein:
Eggs
Chicken Breast
Chicken Thighs
99% Lean Ground Turkey
Sirloin
93% Lean Ground Beef
Salmon
Can of Tuna
Cod
Haddock
Pork Loin
Protein Powder
Low Fat Greek Yogurt
Low Fat Cottage Cheese
Low Carb Protein Bar
Carbohydrates:
White Rice
Chocolate Rice Cakes
Oatmeal
Cream of wheat
Multigrain Cheerios
Whole Grain Bagel
Sweet Potatoes
Russet Potatoes
Quinoa
Pasta
Pasta Sauce
Hamburger Buns
Fruit:
Apples
Bananas
Oranges
Blueberries
Strawberries
Vegetables:
Broccoli
Asparagus
Mixed Greens
Green Beans
Brussels Sprouts
Fats:
Avocado
Peanut butter
Almonds
Olive Oil
Butter
Salad Dressing
Drinks:
Almond Milk
Coffee
Tea
Diet Soda
Flavored Water
Your 28-Day Meal Plan For Weight Loss
Ready to get started? Here's a healthy meal plan that includes 4 weeks of meals that will support your weight loss goals.
Week 1 Weight Loss Meal Plan
Lean proteins, fruits and veggies, and satisfying snacks on the menu for your week 1 weight loss plan!
Monday:
Daily nutrition breakdown: 1999 calories, 162g protein, 203g carbs, 57g fat
Breakfast:
2 whole eggs4 egg whites60g oats1 medium apple
Nutrition: 535 calories35g protein 67g carbs15g fat
Lunch:
6oz cod145g white rice100g asparagus10g olive oil
Nutrition:
462 calories37g protein 49g carbs11g fat
Dinner:
8oz sirloin8oz sweet potato1 cup broccoli
Nutrition: 583 calories52g protein 49g carbs18g fat
Snack:
1.5 scoops protein powder8oz almond milk1 medium banana16g peanut butter
Nutrition: 420 calories39g protein 38g carbs13g fat
Tuesday:
Daily nutrition breakdown: 1975 calories, 167g protein, 209g carbs, 53g fat
Breakfast:
4 whole eggs80g oats
Nutrition: 590 calories36g protein 55g carbs25g fat
Lunch:
5oz chicken breast145g white rice1 cup broccoli ½ tbs butter
Nutrition:
463 calories50g protein 49g carbs7g fat
Dinner:
6oz salmon10oz russet potato1 cup green beans
Nutrition: 563 calories54g protein 64g carbs8g fat
Snack:
1 scoop protein powder8oz almond milk1 medium banana16g peanut butter
Nutrition: 359 calories28g protein 36g carbs12g fat
Wednesday:
Daily nutrition breakdown: 1956 calories, 164g protein, 206g carbs, 53g fat
Breakfast:
1 scoop of protein powder150g low-fat Greek yogurt60g oats
Nutrition: 538 calories43g protein 66g carbs11g fat
Lunch:
1 can tuna
8oz russet potato½ tbs butter
Nutrition:
376 calories32g protein 49g carbs7g fat
Dinner:
7oz salmon145g riceGreen salad2tbs salad dressing
Nutrition: 658 calories59g protein 53g carbs21g fat
Snack:
1 cup low-fat cottage cheese2 chocolate rice cakes16g peanut butter
Nutrition: 384 calories30g protein 38g carbs14g fat
Thursday:
Daily nutrition breakdown: 1915 calories, 161g protein, 204g carbs, 52g fat
Breakfast:
4 whole eggs3 cups multigrain cheerios8oz almond milk
Nutrition: 646 calories32g protein 75g carbs26g fat
Lunch:
6oz chicken breast145g rice1 cup broccoli½ tbs butter
Nutrition:
499 calories58g protein 49g carbs7g fat
Dinner:
8oz haddock8oz russet potato
Nutrition: 377 calories42g protein 49g carbs1g fat
Snack:
1 scoop protein powder8oz almond milk1 medium orange28 almonds
Nutrition: 392 calories29g protein 32g carbs18g fat
Friday:
Daily nutrition breakdown: 1932 calories, 165g protein, 209g carb, 55g fat
Breakfast:
6 egg whites1 whole grain bagel32g peanut butter
Nutrition: 534 calories32g protein 54g carbs21g fat
Lunch:
8oz lean ground beef145g rice1 cup green beans
Nutrition:
573 calories54g protein 53g carbs16g fat
Dinner:
6oz chicken breast8oz sweet potatoGreen salad2tbs salad dressing
Nutrition: 528 calories58g protein 52g carbs10g fat
Snack:
1 low-carb protein bar1 medium banana
Nutrition: 297 calories22g protein 49g carbs7g fat
Saturday:
Daily nutrition breakdown: 1928 calories, 162 G protein, 207g carbs, 51g fat
Breakfast:
4 whole eggs1 cup blueberries1 medium banana
Nutrition: 480 calories27g protein 46g carbs21g fat
Lunch:
5oz chicken1.5 cups quinoa1 cup green beans10g olive oil
Nutrition:
577 calories56g protein 56g carbs15g fat
Dinner:
6oz salmon1.5 servings pasta1 serving pasta sauce
Nutrition: 624 calories57g protein 76g carbs10g fat
Snack:
1 scoop protein powder8oz almond milk1 medium apple
Nutrition: 247 calories23g protein 30g carbs5g fat
Sunday:
Daily nutrition breakdown: 1976 calories, 167g protein, 207g carbs, 53g fat
Breakfast:
1 scoop protein powder80g oats
Nutrition: 426 calories33g protein 57g carbs7g fat
Lunch:
5oz chicken220g rice½ tbs butter
Nutrition:
533 calories50g protein 67g carbs7g fat
Dinner:
8oz 93% lean ground beef2 hamburger buns1 cup broccoli
Nutrition: 590 calories54g protein 44g carbs19g fat
Snack:
1 scoop protein powder8oz almond milk1 medium apple16g peanut butter
Nutrition: 427 calories30g protein 38g carbs20g fat
Week 2 Weight Loss Meal Plan
Seafood and shrimp are high protein staples for week 2, as are eggs, whole grains, and tons of produce!
Monday:
Daily nutrition breakdown: 1972 calories, 165g protein, 206g carbs, 56g fat
Breakfast:
3 whole eggs3 egg whites2 slices whole grain bread2tbs strawberry jam
Nutrition: 593 calories40g protein 68g carbs18g fat
Lunch:
6oz tilapia145g white rice100g Brussels sprouts14g olive oil
Nutrition:
528 calories39g protein 52g carbs18g fat
Dinner:
6oz chicken breast10oz sweet potato1 cup broccoli
Nutrition: 491 calories57g protein 61g carbs2g fat
Snack:
1 scoop protein powder8oz almond milk1 cup strawberries1oz cashews
Nutrition: 360 calories29g protein 25g carbs19g fat
Tuesday:
Daily nutrition breakdown: 1910 calories, 168g protein, 210g carbs, 55g fat
Breakfast:
6 egg whites40g cheddar cheese80g oats
Nutrition: 568 calories42g protein 55g carbs15g fat
Lunch:
6oz shrimp145g white rice1 cup green beans1tbs butter
Nutrition:
468 calories42g protein 53g carbs11g fat
Dinner:
6oz chicken thighs10oz russet potato1 cup broccoli
Nutrition: 543 calories41g protein 65g carbs14g fat
Snack:
1 low-carb protein bar150g low-fat Greek yogurt
Nutrition: 330 calories33g protein 37g carbs12g fat
Wednesday:
Daily nutrition breakdown: 2033 calories, 168g protein, 2005 carbs, 60g fat
Breakfast:
2 whole eggs2 pieces Canadian baconWhole grain bagel2tbs strawberry jam
Nutrition: 617 calories38g protein 74g carbs19g fat
Lunch:
6oz 99% lean ground turkey1.5 cups quinoa100g avocado100g green peas
Nutrition:
729 calories58g protein 71g carbs22g fat
Dinner:
6oz pork loinLarge green salad2tbs salad dressing
Nutrition: 543 calories41g protein 65g carbs14g fat
Snack:
1.5 scoops protein powder8oz almond milk1 medium banana
Nutrition: 330 calories35g protein 34g carbs6g fat
Thursday:
Daily nutrition breakdown: 1925 calories, 165g protein, 204g carbs, 52g fat
Breakfast:
1 scoop protein powder80g oats
Nutrition: 423 calories33g protein 57g carbs7g fat
Lunch:
5oz chicken breast145g rice1 cup broccoli
Nutrition:
414 calories50g protein 49g carbs1.5g fat
Dinner:
8oz 99% lean ground beef8oz russet potato1.5 cups green beans10g coconut oil
Nutrition: 390 calories28g protein 37g carbs16g fat
Snack:
1 scoop protein powder8oz almond milk1 medium apple25g almonds
Nutrition: 390 calories28g protein 37g carbs16g fat
Friday:
Daily nutrition breakdown: 1917 calories, 163g protein, 201g carbs, 53g fat
Breakfast:
4 whole eggs80g oats
Nutrition: 590 calories36g protein 55g carbs25g fat
Lunch:
1 can tuna145g rice1 cup broccoli
Nutrition:
340 calories33g protein 49g carbs1g fat
Dinner:
8oz salmon8oz sweet potato1.5 cups green beans
Nutrition: 589 calories66g protein 57g carbs11g fat
Snack:
1 scoop protein powder8oz almond milk1 medium pear25g almonds
Nutrition: 398 calories28g protein 40g carbs16g fat
Saturday:
Daily nutrition breakdown: 2014 calories, 162g protein, 203g carbs, 59g fat
Breakfast:
3 whole eggs4 slices Canadian bacon80g oats
Nutrition: 601 calories44g protein 56g carbs22g fat
Lunch:
5oz cod145g rice1 cup broccoli
Nutrition:
350 calories32g protein 49g carbs1g fat
Dinner:
8oz sirloin1 serving pasta1 serving pasta sauce100g asparagus
Nutrition: 652 calories57g protein 59g carbs19g fat
Snack:
1 scoop protein powder8oz almond milk1 medium banana25g almonds
Nutrition: 412 calories29g protein 39g carbs17g fat
Sunday:
Daily nutrition breakdown: 2008 calories, 166g protein, 208g carbs, 56g fat
Breakfast:
6 whole eggsWhole grain bagel1tbs strawberry jelly
Nutrition: 730 calories41g protein 60g carbs36g fat
Lunch:
5oz chicken breast145g rice1 cup broccoli
Nutrition:
414 calories50g protein 49g carbs1.5g fat
Dinner:
8oz Haddock1 serving pasta1 serving pasta sauce100g asparagus
Nutrition: 453 calories47g protein 59g carbs2g fat
Snack:
1 scoop protein powder8oz almond milk1 medium banana25g almonds
Nutrition: 412 calories29g protein 39g carbs17g fat
Week 3 Weight Loss Meal Plan
Have you weighed yourself recently? If not, be sure to step on the scale! It's a good idea to weigh yourself on a regular basis, so you can make adjustments, up or down, to your macros as needed.
Just be warned that daily fluctuations are perfectly normal.
Monday:
Daily nutrition breakdown: 1943 calories, 165g protein, 200g carbs, 55g fat
Breakfast:
1 scoop protein powder8oz almond milk3 cups multigrain Cheerios
Nutrition: 482 calories29g protein 77g carbs8g fat
Lunch:
6oz chicken breast145g white rice1 cup broccoli1tbs butter
Nutrition:
549 calories58g protein 49g carbs13g fat
Dinner:
8oz sirloin6oz russet potato
Nutrition: 522 calories50g protein 37g carbs18g fat
Snack:
1 scoop protein powder8oz almond milk1 medium apple25g almonds
Nutrition: 390 calories28g protein 37g carbs16g fat
Tuesday:
Daily nutrition breakdown: 1992 calories, 169g protein, 205g carbs, 57g fat
Breakfast:
3 whole eggs90g oats
Nutrition: 557 calories31g protein 61g carbs21g fat
Lunch:
1 can tuna145g white rice150g edamame1tbs butter
Nutrition:
556 calories49g protein 59g carbs14g fat
Dinner:
6oz salmon200g black beans1.5 cups green beans
Nutrition: 521 calories61g protein 50g carbs9g fat
Snack:
1 scoop protein powder8oz almond milk1 medium banana16 peanut butter
Nutrition: 359 calories28g protein 36g carbs12g fat
Wednesday:
Daily nutrition breakdown: 1986 calories, 164g protein, 200g carbs, 54g fat
Breakfast:
2 whole eggs6 egg whites2 packets of cream of wheat1 medium apple
Nutrition: 541 calories40g protein 67g carbs11g fat
Lunch:
6oz cod145g white rice100g asparagus
Nutrition:
372 calories37g protein 49g carbs1g fat
Dinner:
8oz NY strip8oz sweet potato1 cup broccoli
Nutrition: 743 calories52g protein 49g carbs36g fat
Snack:
1.5 scoops protein powder8oz almond milk1 medium banana
Nutrition: 330 calories35g protein 34g carbs6g fat
Thursday:
Daily nutrition breakdown: 1947 calories, 166g protein, 200g carbs, 54g fat
Breakfast:
1.5 scoops protein powder200g low-fat Greek Yogurt60g oats
Nutrition: 611 calories57g protein 66g carbs13g fat
Lunch:
1 can tuna8oz russet potato1 cup broccoli1/2tbs butter
Nutrition:
406 calories34g protein 53g carbs7g fat
Dinner:
8oz Haddock100g riceLarge green salad2 tbs salad dressing
Nutrition: 456 calories43g protein 40g carbs13g fat
Snack:
1 cup low-fat cottage cheese2 chocolate rice cakes32g peanut butter
Nutrition: 474 calories33g protein 42g carbs21g fat
Friday:
Daily nutrition breakdown: 1973 calories, 168g protein, 204g carbs, 55g fat
Breakfast:
4 whole eggs3 cups multigrain cheerios1 cup almond milk
Nutrition: 646 calories32g protein 75g carbs26g fat
Lunch:
6oz 99% lean ground turkey145g rice1 cup broccoli
Nutrition:
425 calories48g protein 49g carbs2g fat
Dinner:
5oz salmon7oz russet potato1 cup green beans
Nutrition: 439 calories44g protein 51g carbs7g fat
Snack:
1.5 scoops protein powder1 cup almond milk1 medium orange30g pumpkin seeds
Nutrition: 474 calories33g protein 42g carbs21g fat
Saturday:
Daily nutrition breakdown: 1904 calories, 162g protein, 203g carbs, 55g fat
Breakfast:
6 egg whitesWhole grain bagel32g peanut butter
Nutrition: 568 calories39g protein 55g carbs21g fat
Lunch:
8oz 93% lean ground beef145g rice1 cup green beans
Nutrition:
573 calories54g protein 53g carbs1g fat
Dinner:
8oz pork loin6oz sweet potato1 cup broccoli100g asparagus
Nutrition: 466 calories47g protein 46g carbs10g fat
Snack:
1 low-carb protein bar1 medium banana
Nutrition: 297 calories22g protein 49g carbs7g fat
Sunday:
Daily nutrition breakdown: 1935 calories, 161g protein, 203g carbs, 54g fat
Breakfast:
2 whole eggs1 cup blueberries1 cup strawberries½ medium banana28g almonds
Nutrition: 486 calories19g protein 50g carbs24g fat
Lunch:
6oz chicken breast1.25 cups quinoa10g olive oil100g Brussels sprouts
Nutrition:
578 calories62g protein 47g carbs15g fat
Dinner:
6oz salmon1.5 servings of pasta1 cup pasta sauce
Nutrition: 624 calories57g protein 76g carbs10g fat
Snack:
1 scoop protein powder8oz almond milk1 medium apple
Nutrition: 247 calories23g protein 30g carbs5g fat
Week 4 Weight Loss Meal Plan
You've reached week 4 of your meal plan; great job! Finish out the month strong.
Monday:
Daily nutrition breakdown: 1893 calories, 164g protein, 205g carbs, 53g fat
Breakfast:
1.25 scoops protein powder1 cup low-fat cottage cheese60g oats
Nutrition: 546 calories58g protein 55g carbs10g fat
Lunch:
1 can of tuna220g white rice1 cup broccoli1/2tbs butter
Nutrition:
490 calories32g protein 76g carbs7g fat
Dinner:
8oz haddock6oz sweet potatoGreen salad2tbs salad dressing
Nutrition: 437 calories41g protein 36g carbs13g fat
Snack:
1 low-carb protein bar1 chocolate rice cake32g peanut butter
Nutrition: 421 calories29g protein 42g carbs23g fat
Tuesday:
Daily nutrition breakdown: 2000 calories, 168g protein, 203g carbs, 57g fat
Breakfast:
4 whole eggs3 cups multigrain Cheerios8oz almond milk
Nutrition: 646 calories32g protein 75g carbs26g fat
Lunch:
6oz 99% lean turkey breast145g white rice1 cup broccoli1 medium avocado
Nutrition:
606 calories50g protein 58g carbs18g fat
Dinner:
6oz salmon6oz russet potato1 cup green beans
Nutrition: 455 calories51g protein 45g carbs8g fat
Snack:
1.5 scoops protein powder8oz almond milk1 small orange
Nutrition: 293 calories35g protein 26g carbs6g fat
Wednesday:
Daily nutrition breakdown: 1986 calories, 166g protein, 206g carbs, 55g fat
Breakfast:
6 egg whitesWhole grain bagel32g peanut butter
Nutrition: 534 calories32g protein 54g carbs21g fat
Lunch:
8oz 93% lean ground beef7oz sweet potato100g asparagus
Nutrition:
537 calories51g protein 44g carbs16g fat
Dinner:
8oz pork loin8oz russet potato1 cup broccoli
Nutrition: 509 calories48g protein 57g carbs10g fat
Snack:
1.5 scoops protein powder8oz almond milk1 medium banana1 cup blueberries
Nutrition: 407 calories35g protein 51g carbs7g fat
Thursday:
Daily nutrition breakdown: 1977 calories, 166g protein, 208g carbs, 53g fat
Breakfast:
3 whole eggs1 cup blueberries1 cup strawberries2 packets of cream of wheat
Nutrition: 534 calories32g protein 54g carbs21g fat
Lunch:
6oz chicken breast1 cup quinoa12g olive oil100g Brussels sprouts
Nutrition:
551 calories61g protein 39g carbs17g fat
Dinner:
6oz chicken thighs100g black beans145g rice1 cup broccoli
Nutrition: 579 calories46g protein 68g carbs14g fat
Snack:
1.5 scoops protein powder8oz almond milk1 medium apple1 cup blueberries
Nutrition: 308 calories34g protein 32g carbs6g fat
Friday:
Daily nutrition breakdown: 1971 calories, 164g protein, 203g carbs, 56g fat
Breakfast:
1 scoop protein powder80g oats25g almonds
Nutrition: 581 calories38g protein 63g carbs20g fat
Lunch:
5oz chicken breast175g rice½ tbs butter1 cup green beans
Nutrition:
506 calories51g protein 62g carbs7g fat
Dinner:
7oz 93% lean ground beef2 hamburger buns1 cup broccoli
Nutrition: 548 calories48g protein 44g carbs17g fat
Snack:
1 scoop protein powder8oz almond milk1 medium apple16g peanut butter
Nutrition: 337 calories27g protein 34g carbs12g fat
Saturday:
Daily nutrition breakdown: 1971 calories, 161g protein, 210g carbs, 52g fat
Breakfast:
2 whole eggs4 egg whitesWhole grain bagel2tbs strawberry jam
Nutrition: 562 calories30g protein 73g carbs1g fat
Lunch:
6oz 99% lean ground turkey145g rice1 medium avocado100g Brussels sprouts
Nutrition:
619 calories50g protein 61g carbs18g fat
Dinner:
6oz chicken breast10oz sweet potato1 cup broccoli1tbs butter
Nutrition: 590 calories57g protein 61g carbs13g fat
Snack:
1 scoop protein powder8oz almond milk1 cup strawberries
Nutrition: 200 calories24g protein 16g carbs5g fat
Sunday:
Daily nutrition breakdown: 1958 calories, 164g protein, 207g carbs, 56g fat
Breakfast:
7 egg whites80g oats
Nutrition: 424 calories36g protein 55g carbs6g fat
Lunch:
6oz sirloin145g rice1 cup green beans1 tbsp butter
Nutrition:
602 calories42g protein 53g carbs25g fat
Dinner:
6oz salmon8oz russet potatoLarge green salad2tbs salad dressing
Nutrition: 601 calories53g protein 62g carbs14g fat
Snack:
1 low-carb protein bar150g low-fat Greek yogurt
Nutrition: 300 calories33g protein 37g carbs12g fat
What To Do After Following This 28-Day Meal Plan
Four weeks is an excellent start, but chances are you have not reached your goals yet. Therefore, following the first month, you will need a plan for what to do.
If you are still losing weight at your desired rate, maintain the current calorie and macronutrient goals. Change as little as possible.
Use the structure from the meal plan provided to build out another thirty days' worth of meals. If you are tired of a particular food, replace it with something similar. For example, if you can't stomach eating chicken nearly every day, rotate in more fish, turkey, or lean pork.
Or, if you want to switch things up even more, you can try another one of our meal plans, like this high protein vegetarian meal plan or this 16/8 intermittent fasting meal plan.
The most important thing is having a plan before the meal plan ends. You don't want to be left without a plan and fall back into old habits.
How Long Should You Follow A Weight Loss Meal Plan?
How long you should follow a weight loss meal plan depends on how much weight you have to lose. Be patient and follow the diet as long as necessary to reach your goals.
On average, aim to lose 1-2 pounds per week. This is an excellent rate of progress for sustainable weight loss. Once you have achieved your desired weight loss goal, it's essential to transition to a maintenance diet that can help you sustain your progress.
How to Maintain Your Weight Loss Results
Losing weight is challenging, but keeping the weight off is an entirely different story.
It's cliché, but changing your lifestyle is the best way to achieve lasting fitness results. This means that instead of looking at diet and exercise as a short-term solution, it needs to become part of who you are. Any progress you make will be short-lived unless you change your habits.
When you have been eating junk food for years, it will take time to break those habits and establish new ones. People who lose weight and keep it off typically reinvent themselves as someone who eats healthy and exercises. They essentially leave the old them in the past.
A recent systematic review looking at successful long-term weight maintenance found continuous monitoring and goal setting were two of the most common aspects of people who maintained weight loss6.
Individuals who successfully lose weight and then keep it off continue to monitor their nutrition and be mindful of portion sizes. They continue tracking what they eat or following a meal plan after completing the weight loss journey.
Additionally, they continued to have goals for daily activity and nutrition. People who lost weight and kept it off were more active than their unsuccessful counterparts.
7 Best Tips For The Most Weight Loss Success
Here are some tips that can help you achieve weight loss success.
1) Set Realistic Goals:
During your weight loss journey, set realistic goals and break them down into smaller chunks. This will help you stay motivated. Be patient because weight loss often takes longer than you initially think.
2) Track What You Eat:
Keep a food journal or use an app to track everything you eat. Doing so will help you become more aware of your eating habits and make healthier food choices.
It is very challenging to estimate how many calories you are eating. Even people who know a lot about nutrition need help counting calories and tracking portions.
3) Make Eating a Stand-alone Activity:
Avoid eating when watching TV, reading, working, or driving. Doing so will cause you to eat more without even realizing it.
When it is time to eat, focus on just eating your meal. Also, take your time and enjoy it.
4) Drink Calorie-Free Beverages:
Drinking extra fluids can help you feel full and reduce your appetite. Plus, dehydration can decrease training performance.
Water is best, but other calorie-free drinks like coffee, tea, or even diet soda can act as a treat.
5) Work With a Coach:
Weight loss can be mentally and physically challenging. Working with a coach can keep you motivated and accountable.
Plus, a high-quality coach will know when to adjust your diet and workouts to ensure you reach your goals in the most time-efficient way possible.
6) Remember Why You Started:
There comes a point in every weight loss journey where the thought of quitting enters your mind.
During these times, it's important to remember why you started. Whether to improve longevity, feel better, or look better naked, keep this reason close to you and use it to push through the hard times.
7) Exercise:
Last but not least, exercise. You can lose weight without exercising, but it is incredibly difficult. Follow a 4 day workout split or 5-day workout split, mixing in regular cardio as well.
It even goes beyond just the calorie burn. Research shows exercise can motivate you to regulate your food intake and choose healthier options7.
Why Exercise Is Important When Following a Meal Plan For Weight Loss
Although a weight loss nutrition plan is essential, regular exercise is also part of the equation. Here are a few reasons why.
Burn Calories: Exercise is an effective way to burn extra calories. Increasing physical activity can work synergistically with a weight-loss nutrition plan to add to the calorie deficit.
Increase Metabolism: Exercise can help increase your metabolism, which is the rate at which your body burns calories. A faster metabolism means you can burn more calories even when resting, making achieving and maintaining a healthy weight easier.
Preserve Muscle Mass: When you lose weight, you want to lose fat, not muscle mass. Lifting weights can help preserve your muscle mass while you lose weight, ensuring you improve your body composition versus just losing weight.
Boost Energy and Mood: Exercise can also boost your energy levels and improve your mood, making it easier to stick to your meal plan and stay motivated.
Best Types of Exercise To Accompany Your Weight Loss Meal Plan
Several types of exercises can be helpful when following a weight-loss meal plan. Here are some of the best types of exercise to consider:
Low-Intensity Cardio: Cardiovascular exercise, also known as aerobic exercise, can help burn calories and improve your overall fitness even at lower intensities. Examples include walking, jogging, bike riding, or swimming.
Resistance Training: Resistance training, also known as strength training, involves using weights or other forms of resistance to build and maintain muscle and improve strength. Resistance training is also a great way to ensure you don't gain the weight back.
High-Intensity Interval Training (HIIT): HIIT involves short bouts of intense exercise followed by rest periods or low-intensity exercise. High-intensity cardio can burn the same or more calories in less time than low-intensity cardio. However, because of the intensity and effort required, only do HIIT once or twice a week for 15-20 minutes. Looking for a fun HIIT workout to get started? Try these HIIT treadmill workouts.
Weight Loss Meal Plan FAQs
Any remaining questions regarding meal plans for weight loss? Let's answer them!
What is the best meal plan for losing weight?
Any diet can effectively lose weight if it puts you in a calorie deficit and has adequate protein intake. The best meal plan for losing weight is the one you can stick to.
How do you lose 20 pounds in a month?
To lose 20 pounds in a month, you will need to lose 5 pounds per week. Since it takes 3500 calories to lose one pound, to lose 5 pounds in a week, you will need a deficit of 17,500 which comes out to a 2,500 daily calorie deficit. Losing 20 pounds in a month might be too aggressive unless you have a lot of weight to lose.
What should I eat to lose weight in 7 days?
To lose weight in 7 days, ensure your diet is primarily lean protein, complex carbs, fruits, vegetables, and healthy fats. The key is to eat fewer calories than your body requires to maintain weight.
Why Do So Many Diets Fail?
Many diets fail simply due to a lack of adherence. A diet can only work if followed. However, most diets are overly restrictive. You only need to lose 1-2 pounds weekly for healthy and sustainable weight loss. Pick a dieting strategy that fits your lifestyle and includes some foods you enjoy.
What can you do to avoid regaining weight?
The best way to avoid regaining weight is to have a plan for after your fat loss journey. Avoid falling back into old habits. Treat weight maintenance with the same effort and planning as weight loss.
Your Weight Loss Journey Starts Now
You did it! You've made it to the end of this monster article. But the journey doesn't end here. In fact, this is just the beginning. Now that you have the tools, you have to put them to the test.
Start with the 28-day meal plan provided, and build momentum from there. Beyond the first month, feel free to mix up your meals and try new healthy recipes. Remember, sustainable weight loss is not about quick fixes or deprivation but long-term, healthy lifestyle changes.
With dedication and consistency, you can achieve your weight loss goals and live your best life. Good luck!
Interested in more meal plans? Check out our 7 Day Bodybuilding High Protein Meal Plan, 7 Day Carb Cycling Meal Plan, and 16/8 Intermittent Fasting Meal Plan!
References:
Chao AM, Jastreboff AM, White MA, Grilo CM, Sinha R. Stress, cortisol, and other appetite-related hormones: Prospective prediction of 6-month changes in food cravings and weight. Obesity (Silver Spring). 2017 Apr.. doi 10.1002/oby.21790. PMID: 28349668; PMCID: PMC5373497.
Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995 Sep. PMID: 7498104.
Hall KD, Ayuketah A, Brychta R, Cai H, Cassimatis T, Chen KY, Chung ST, Costa E, Courville A, Darcey V, Fletcher LA, Forde CG, Gharib AM, Guo J, Howard R, Joseph PV, McGehee S, Ouwerkerk R, Reisinger K, Rozga I, Stagliano M, Walter M, Walter PJ, Yang S, Zhou M. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. Cell Metab. 2019 Jul. doi 10.1016/j.cmet.2019.05.008. Epub 2019 May 16. Erratum in: Cell Metab. 2019 Jul 2;30(1):226. Erratum in: Cell Metab. 2020 Oct 6;32(4):690. PMID: 31105044; PMCID: PMC7946062.
Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, Phillips SM. A systematic review, meta-analysis, and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018 Mar;52(6):376-384. doi: 10.1136/bjsports-2017-097608. Epub 2017 Jul 11. Erratum in: Br J Sports Med. 2020 Oct. PMID: 28698222; PMCID: PMC5867436.
Gardner CD, Trepanowski JF, Del Gobbo LC, Hauser ME, Rigdon J, Ioannidis JPA, Desai M, King AC. Effect of Low-Fat vs. Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion: The DIETFITS Randomized Clinical Trial. JAMA. 2018 Feb 20. doi: 10.1001/jama.2018.0245. Erratum in: JAMA. 2018 Apr 3;319(13):1386. Erratum in: JAMA. 2018 Apr 24;319(16):1728. PMID: 29466592; PMCID: PMC5839290.
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Let's face it. Losing weight is hard. But it doesn't have to be complicated.
In a world where fad diets and weight loss gimmicks abound, it's easy to get lost in the noise and lose sight of what truly works when achieving sustainable weight loss.
In this article, we'll dive into the world of weight loss diets and explore the benefits, drawbacks, and best practices for achieving your weight loss goals.
Whether you want to lose a few pounds or completely transform your body, this article will provide the tools and knowledge to help you succeed. Plus, we will give you a 28-day meal plan to get you started.
So get ready and prepare to embark on your weight loss journey with confidence!
Table of Contents:
- What Is A Meal Plan For Weight Loss?
- How Do You Lose Weight?
- Is Nutrition Important For A Weight Loss Diet?
- Factors That Impact Weight Loss
- How Long Does It Take To Lose Weight?
- What Type of Foods Support Weight Loss?
- What Foods Are Bad For Weight Loss?
- Benefits & Drawbacks of Following A Meal Plan For Weight Loss
- Who Should and Shouldn't Follow a Meal Plan For Weight Loss?
- How to Determine Your Calories & Macros For Weight Loss
- Can You Follow a Weight Loss Meal Plan & Still Build Muscle?
- Best Meal Plan For Weight Loss Grocery List
- Your 28-Day Meal Plan For Weight Loss
- What To Do After Following This 28-Day Meal Plan
- How Long Should You Follow A Weight Loss Meal Plan?
- How to Maintain Your Weight Loss Results
- 7 Tips For Weight Loss Success
- Why Exercise Is Important When Following a Meal Plan For Weight Loss
- Best Types of Exercise To Accompany Your Weight Loss Meal Plan
- FAQs
What Is A Meal Plan For Weight Loss?
A meal plan for weight loss is a structured eating plan designed to help individuals lose weight by controlling their calorie intake. It makes consistency and adherence easier, which are two of the most important aspects of weight loss success.
Meal preparation and planning has been a staple in the bodybuilding community for decades. Food selection can vary depending on the individual's needs and preferences.
However, most weight loss meal plans focus on lean protein sources, vegetables, fruits, and whole grains while limiting processed and high-calorie foods.
Overall, a weight loss meal plan is helpful for individuals looking to lose weight healthily and sustainably. It can provide structure and guidance for healthy eating while also helping to control calorie intake.
How Do You Lose Weight?
The basic idea behind losing weight is to create a calorie deficit. This means you consume fewer calories than your body requires to carry out all daily functions.
When your body doesn't have enough calories to fuel its needs, it uses stored energy to make up the difference, resulting in weight loss.
A calorie deficit of roughly 3,500 calories is needed to lose one pound of fat. So, based on this, you need to use 3,500 calories more than you consume to lose one pound per week.
You can achieve this calorie deficit by reducing your calorie intake by an average of 500 calories daily.
It's important to note the calorie deficit doesn't need to come from nutrition exclusively. Increasing activity, like finding a workout split you enjoy, can be a part of the weight loss journey as well.
Is Nutrition Important For A Weight Loss Diet?
As the expression goes, "You can't out-train a bad diet." For weight loss, the importance of nutrition can't be overstated.
Weight loss is all about creating a calorie deficit. We can do that by reducing calorie intake, increasing activity, or a little of both.
For those who hate the idea of dieting (I don't blame you), it may seem enticing to lean into the activity side of the fat loss equation. From a math standpoint, it can make sense. However, reality has a knack for deviating from our expectations.
Although exercise, including resistance training, LISS cardio, and HIIT, has many health benefits and is an integral part of losing weight, it can't be the only method for facilitating weight loss. The truth is, working out burns fewer calories than you would think.
Get this: The average person only burns around 150 calories running a mile. For context, a serving of peanut butter (2 tablespoons) is 200 calories. Consuming several hundred calories is relatively easy by eating a snack or drinking a sugar-sweetened soda.
Still, it can take an hour or more of intense exercise to burn those same calories. It can work for a short period, but that is not a game you want to play long-term.
The best weight loss approach is to create a deficit primarily with changes in nutrition habits and use activity to assist, but not be the primary driver of progress.
You may wonder about the best diet since nutrition is essential to weight loss. Unfortunately, a one size fits all ultimate fat-loss diet doesn't exist. The best one is a healthy diet you can follow, whether it's following a vegan or vegetarian diet, carb cycling, the Mediterranean diet, the Mayo Clinic diet, a low fat diet, or something else entirely.
Factors That Impact Weight Loss
Many factors can impact weight loss, but here are eight of the most significant.
Nutrition: Most of us have nearly unlimited access to food. Our refrigerators and cupboards are filled, and a grocery store is right down the street. This is an excellent luxury until it comes time to losing weight. The formula for fat loss is simple: Consume fewer calories than your body burns. However, easy access to food makes losing weight a challenge. It takes discipline and consistency to stick it out until the end. Without a calorie deficit, no weight loss occurs.
NEAT: NEAT stands for non-exercise activity thermogenesis, which might be the most underrated aspect of weight loss. NEAT includes all energy expended for physical activities besides exercise. Examples are walking, standing, fidgeting, and even typing. NEAT can significantly impact weight loss because it contributes to the number of calories you burn throughout the day.
Exercise: Exercise helps burn calories and can build muscle mass, which improves your metabolism, helping you burn more calories even when you're not exercising.
Genetics: Unfortunately, our genetics do play a role in losing weight. I try not to dwell on this too much with clients because we can do nothing about it. The good news is everyone can lose weight. You can overcome your genetics by sticking to a calorie deficit.
Medical Conditions: Certain medical conditions, such as hypothyroidism or polycystic ovary syndrome (PCOS), can make weight loss more challenging.
Medications: Some medications, such as antidepressants or corticosteroids, can cause weight gain as a side effect.
Stress: Chronic stress can increase cortisol levels, a hormone that has downstream effects on appetite and can lead to weight gain. Research shows high cortisol levels predict future stress eating behavior1.
Sleep: Last but not least, sleep. Sleep plays a crucial role in weight loss as it helps regulate hormones that control hunger. If you routinely get poor sleep, it can lead to increased appetite making it more challenging to stick to your weight loss meal plan.
How Long Does It Take To Lose Weight?
The time it takes to lose weight depends on various factors, including your starting weight, body composition, dietary habits, exercise routine, and adherence. Generally, it is recommended to aim for a healthy and sustainable weight loss of 1-2 pounds per week. However, if you have a lot of weight to lose, you can drop weight quicker than that.
Assuming a healthy and sustainable rate of weight loss, losing 10 pounds could take around 5-10 weeks, while losing 20 pounds could take 10-20 weeks.
If you have a lot of weight to lose, 50 or more pounds, it may make sense to break the weight loss into chunks. For example, you can lose the first 25 pounds over 15 weeks, take a break for a month, and resume the diet to finish the rest of the weight.
This strategy is called a diet break, which is a planned period during a weight loss journey where an individual increases caloric intake to maintenance or slightly above.
A diet break gives the body a break from a calorie-restricted diet, allowing it to recover and adapt to the new weight loss status. The key is not raising calories too high and adding back extra weight. Adding a couple of pounds is acceptable and even expected.
It is important to note every weight loss journey is different and individual results may vary. Plus, the weight loss process is not linear. You will have weeks with fast weight loss and weeks with barely any weight loss. It is all part of the process.
What Type of Foods Support Weight Loss?
When setting up a weight loss program, food quality and what foods support weight loss are natural questions.
News headlines have told us that specific foods are to blame for the obesity epidemic. Sometimes it's sugar, other times, saturated fat or processed food. But eating those foods is not the only issue. Remember, it's not any specific food or food group in isolation. You can even gain weight following vegetarian diets.
The main thing preventing you from losing weight is eating too many calories. Any food can support weight loss as long as it's part of a calorically restricted diet. With that said, food quality matters. There is more to nutrition than just calories and macronutrients. Other factors to consider are micronutrients, fiber, and satiety.
Micronutrients are vitamins and minerals. Eating plenty of fruits, vegetables, lean meats, and whole grains is the best way to ensure you hit the recommended daily micronutrients. Plus, fruits and vegetables are great for weight loss diets because they are low-calorie and nutrient-dense, meaning you get a lot of nutrients without many calories.
For example, a whole pint of strawberries is only around 100 calories. The same goes for green veggies. A large bag of mixed greens is only about 50 calories. You can hit your macros without eating fruits and vegetables, but you will likely feel hungry and unsatisfied.
A diet full of fruits and vegetables will also make hitting your daily fiber intake much more manageable. Fiber helps with digestion, prevents constipation, improves satiety, helps control blood sugar, and lowers cholesterol.
In addition to fruits and vegetables, high protein low fat foods should comprise the bulk of your weight loss diet. Out of all of the macronutrients, protein is the most satiating. Protein will also help you build and maintain muscle during weight loss. Chicken, turkey, fish, lean beef, eggs, and low-fat dairy are all excellent protein sources.
You may be wondering about starchy carbohydrates. The best carbohydrate sources are ones with a good amount of fiber. Whole grains, potatoes, and high-fiber bread.
In 1995, researchers put together a study to determine the satiety index of common foods2. The study found that the most satiating foods tested were boiled potatoes, fish, oatmeal, apples, oranges, beef, and beans. To no one's surprise, candy and baked goods were the least satiating.
What Foods Are Bad For Weight Loss?
In general, two types of food are bad for weight loss. Highly palatable foods and highly processed foods.
Food palatability refers to the subjective experience of how pleasant or satisfying a food tastes, smells, and feels in the mouth. It is influenced by various factors, including the flavor, texture, aroma, temperature, appearance of the food, and individual preferences.
The most palatable foods are calorically dense: cookies, cake, candy, chips, French fries, pizza, bacon, etc. Any food that tastes great and is considered unhealthy is probably highly palatable.
The issue with these foods is because they taste so good, it is tough not to overeat them. Think about it. You can be stuffed from a big dinner but still find room to eat more when the dessert tray comes out.
It's not that you can never eat highly palatable foods. You can. Just be mindful of how easy they are to overeat.
Next is processed foods. Defining processed food can be challenging since most food at the store is subject to some level of processing. But processed food is any item altered in some way from its natural state, usually for convenience or preservation purposes. Most processed foods have multiple ingredients.
A 2019 study looked at ultra-processed food and found them to be significantly less satiating than minimally processed foods3. The study had 20 people in a clinic setting for 28 days. Because they stayed in the clinic for the entire study duration, the subjects only had access to the foods provided, nothing else.
For the first two weeks, subjects followed either a minimally or ultra-processed diet. After the first two weeks, they switched to the opposite diet for two weeks. In both cases, the subjects were allowed to eat as much as they desired.
The findings were fascinating. The subjects consumed, on average, 500 calories more per day on the ultra-processed diet than on the minimally processed diet.
What's compelling is that the researchers manipulated the diets to make them as similar as possible in terms of protein, carbohydrates, fats, fiber, and micronutrients. So, although the foods available were set up similarly, people still ate more when offered ultra-processed foods.
Again, it's not that you can never have processed food. Just make sure the bulk of your diet is minimally processed, which will help you avoid overeating. And when a sweet tooth hits, find good alternatives to try, like these protein cookies!
Benefits of Following A Meal Plan For Weight Loss
Following a meal plan for weight loss can be a game-changer in reaching your health and fitness goals. It provides structure and organization to your eating habits and offers a myriad of benefits that can help you achieve sustainable weight loss.
Easier To Stick To Calories: One of the most significant benefits of following a meal plan is that it helps you control your portions. When trying to lose weight, it's essential to maintain a calorie deficit. A meal plan removes the guesswork by providing pre-determined serving sizes and calorie counts for each meal.
Increased Nutrient Intake: A well-designed meal plan will include a mix of nutrient-dense foods, such as veggies, fruits, whole grains, and lean protein sources. Following a meal plan will give you the nutrients your body needs to perform at its best while still being in a calorie deficit.
Saves Time & Money: Planning your meals in advance and utilizing meal prep recipes can help save you time and money in the long run. Following a meal plan will make you less likely to rely on expensive and unhealthy convenience foods or takeout options.
Accountability: When you follow a meal plan, you are accountable for your eating. Although it is rigid, if you didn't eat what was on the plan, you didn't follow the diet. There is less of a gray area with meal plans than with other types of diets.
Consistency: Consistency is vital when it comes to weight loss. Following a meal plan makes being consistent with your diet easier. Plus, it will establish healthy eating habits you can maintain over the long term. This can lead to sustainable weight loss beyond the diet.
Drawbacks of Following a Weight Loss Meal Plan
While following a weight loss meal plan has many benefits, there are also some potential drawbacks.
Too Restrictive: Some weight loss meal plans can be very restrictive, making it challenging to stick to in the long term. Diets that are too strict or severely cut calorie intake can leave you hungry, deprived, and unsatisfied. This can lead to rebound weight gain once you go off the meal plan.
Lack of Flexibility: Meal planning can be challenging if your schedule changes or you're eating out with friends and family. Many weight loss meal plans require strict adherence to specific meals, which can be tough to maintain in real-life situations.
Monotonous: Eating the same foods day after day can become dull and boring for some people. If this is you, you may crave variety and different flavors after a while.
Potential Nutrient Deficiencies: Some weight loss meal plans don't have enough of a variety of foods to meet all micronutrient needs. For example, a meal plan of exclusively chicken and rice can lead to nutrient deficiencies. Similarly, this keto bodybuilding meal plan is great in the short term, but may not be best for long periods of time. Ensuring your weight loss meal plan provides all the necessary vitamins, minerals, and macronutrients your body needs to function correctly is crucial.
Who Should and Shouldn’t Follow a Meal Plan For Weight Loss?
Meal plans for weight loss can be helpful for some people, but they may not be suitable for everyone. Here are some general guidelines regarding who should and shouldn't follow a meal plan for weight loss.
Who Should Follow A Meal Plan For Weight Loss:
- Individuals who are starting a weight loss journey are unsure where to begin.
- Bodybuilders in a cutting phase to make consistency as easy as possible.
- Individuals who struggle with portion control and need structure to help manage their food intake.
Who Shouldn't Follow A Meal Plan For Weight Loss:
- Individuals with a history of eating disorders or are prone to developing unhealthy eating habits.
- People who have a medical condition that requires them to follow a specific diet plan or restrict certain foods.
- Individuals who prefer flexibility and variety in their food choices may find meal plans restrictive.
How to Determine Your Calories For Weight Loss
Before creating a meal plan for weight loss, we must determine calorie intake. As we know, weight loss is all about creating a calorie deficit. To do this, we must first calculate our maintenance calories, or the amount of food our body requires to maintain weight.
There are many formulas for this, but this one is simple and effective.
Men: Body Weight in lbs x 10 x (1.2-2.2)
Women: Body Weight in lbs x 9 x (1.2-2.2)
The numbers in the parenthesis (1.2-2.2) are used to factor in daily activity. How much you move around has a significant impact on daily calorie expenditure.
The more sedentary you are, use a value closer to 1.2. And the more active you are, use a number closer to 2.2.
Here is an example of a semi-active 165-pound male.
- Maintenance calories = 165lbs x 10 x 1.5
- Maintenance calories = 2475
Theoretically, if the 165-pound male consistently ate 2475 calories, it would not change his body weight.
Once we know our maintenance calories, we have to subtract from that number to create a weight-loss diet.
The trick is knowing how many calories to reduce. Don't worry. It's actually pretty simple. Aim to lose 1-2 pounds per week for sustainable weight loss. As mentioned, losing one pound of fat takes a 3500 weekly calorie deficit or 500 daily.
Using our maintenance calorie intake of 2475, subtracting 500 from that number leaves us with a weight loss diet goal of 1975 calories.
To customize this, just put your values into the formula above.
How to Determine Your Macros For Weight Loss
Once we know how many daily calories we need for weight loss, all that is left is distributing those calories into protein, carbohydrates, and fat.
Let's start with protein. Evidence indicates eating around one gram of protein per pound of body weight maximizes muscle building4. In our example, 165 grams of daily protein will be the goal.
Eating enough protein will help maintain muscle during the weight loss phase. Lean proteins, like grilled chicken breast, are great for weight loss, and I recommend finding a good protein powder supplement as well.
Determining carbohydrate and fat intake is more nuanced. Some people prefer low-carb diets, while others favor low fat. A comprehensive 12-month study involving over 600 subjects found no significant weight change between low-fat and low-carb diets5.
At the end of the day, it comes down to personal preference. However, based on years of coaching, I find most people do better with a moderate approach. I recommend a fat intake of 25% of the total daily calories. The rest of the calories will come from carbohydrates.
Macros For Weight Loss:
- Weight loss calorie goal: 1975
- Protein intake: 165g
- Fat intake: 55g
- Carbohydrates intake: 205g
Can You Follow a Weight Loss Meal Plan & Still Build Muscle?
Contrary to popular belief, losing weight and building muscle is possible. However, it comes down to your starting point.
The two categories of people with the best chance to build muscle while losing fat are new lifters or people with a lot of weight to lose. That said, if you don't fall into either of those categories, all hope is not lost.
Here are some tips to help you achieve both goals:
Focus On Protein: Aim to follow a high-protein meal plan or diet to support muscle growth. A good rule of thumb is to eat around 1 gram of protein per pound of body weight daily.
Lift Weights: Incorporate resistance training exercises into your routine to promote muscle growth. Focus on progressive overload.
Be Patient: Building muscle while losing fat takes time. Trying to do both simultaneously is possible but will take longer than traditional bulk/cut cycles. Be patient and consistent with your diet and exercise routine; the results will come.
Your 28-Day Meal Plan For Weight Loss Grocery List
Here are the foods you need to follow the 28-day meal plan, broken down into each week. This means that if you're on week 1 of the plan, you only need to pick up the items on the week 1 shopping list, when you reach week two, pick up the week 2 items, and so on.
Week 1 Shopping List:
Ready to prepare for week 1? Here's what you need!
Protein:
- Eggs
- Chicken Breast
- Sirloin
- 93% Lean Ground Beef
- Salmon
- Can of Tuna
- Cod
- Haddock
- Protein powder
- Low Fat Greek Yogurt
- Low Fat Cottage Cheese
Carbohydrates:
- White Rice
- Chocolate Rice Cakes
- Oatmeal
- Multigrain Cheerios
- Whole Grain Bagel
- Sweet Potatoes
- Russet Potatoes
- Quinoa
- Pasta
- Pasta Sauce
- Hamburger buns
Fruit:
- Apples
- Bananas
- Oranges
- Blueberries
Vegetables:
- Broccoli
- Asparagus
- Mixed Greens
- Green Beans
Fats:
- Peanut butter
- Almonds
- Olive Oil
- Butter
- Salad Dressing
Drinks:
- Almond Milk
- Coffee
- Tea
- Diet Soda
- Flavored Water
Week 2 Shopping List:
Here's what you need for week two's meals.
Protein:
- Eggs
- Chicken Breast
- Chicken Thighs
- 99% Lean Ground Turkey
- Pork Loin
- Canadian Bacon
- Sirloin
- 93% Lean Ground Beef
- Salmon
- Can of Tuna
- Cod
- Haddock
- Tilapia
- Shrimp
- Protein Powder
- Low Fat Greek Yogurt
- Cheddar Cheese
Carbohydrates:
- White Rice
- Oatmeal
- Whole Grain Bagel
- Whole grain bread
- Sweet Potatoes
- Russet Potatoes
- Quinoa
- Pasta
- Pasta Sauce
Fruit:
- Apples
- Bananas
- Strawberries
- Pears
- Strawberry Jam
Vegetables:
- Broccoli
- Asparagus
- Mixed Greens
- Green Beans
- Brussels sprouts
- Green Peas
Fats:
- Peanut butter
- Almonds
- Olive Oil
- Butter
- Salad Dressing
- Cashews
- Avocado
- Coconut oil
Drinks:
- Almond Milk
- Coffee
- Tea
- Diet Soda
- Flavored Water
Week 3 Shopping List:
Congrats on being at week 3! Here's what you need to make your meals.
Protein:
- Eggs
- Chicken Breast
- 99% Lean Ground Turkey
- Pork loin
- Sirloin
- 93% Lean Ground Beef
- NY Strip
- Salmon
- Can of Tuna
- Cod
- Haddock
- Protein powder
- Low Fat Greek Yogurt
- Low Carb Protein Bar
Carbohydrates:
- White Rice
- Oatmeal
- Whole Grain Bagel
- Cream of Wheat
- Multigrain Cheerios
- Sweet Potatoes
- Russet Potatoes
- Quinoa
- Pasta
- Pasta Sauce
- Chocolate Rice Cakes
- Black Beans
Fruit:
- Apples
- Bananas
- Strawberries
- Blueberries
- Orange
- Strawberry Jam
Vegetables:
- Broccoli
- Asparagus
- Mixed Greens
- Green Beans
- Brussels sprouts
- Green peas
- Edamame
Fats:
- Peanut Butter
- Almonds
- Olive Oil
- Butter
- Salad Dressing
- Cashews
- Avocado
- Coconut oil
- Pumpkin Seeds
Drinks:
- Almond Milk
- Coffee
- Tea
- Diet Soda
- Flavored Water
Week 4 Shopping List:
Here are the food and drink items you need for your week 4 weight loss meals.
Protein:
- Eggs
- Chicken Breast
- Chicken Thighs
- 99% Lean Ground Turkey
- Sirloin
- 93% Lean Ground Beef
- Salmon
- Can of Tuna
- Cod
- Haddock
- Pork Loin
- Protein Powder
- Low Fat Greek Yogurt
- Low Fat Cottage Cheese
- Low Carb Protein Bar
Carbohydrates:
- White Rice
- Chocolate Rice Cakes
- Oatmeal
- Cream of wheat
- Multigrain Cheerios
- Whole Grain Bagel
- Sweet Potatoes
- Russet Potatoes
- Quinoa
- Pasta
- Pasta Sauce
- Hamburger Buns
Fruit:
- Apples
- Bananas
- Oranges
- Blueberries
- Strawberries
Vegetables:
- Broccoli
- Asparagus
- Mixed Greens
- Green Beans
- Brussels Sprouts
Fats:
- Avocado
- Peanut butter
- Almonds
- Olive Oil
- Butter
- Salad Dressing
Drinks:
- Almond Milk
- Coffee
- Tea
- Diet Soda
- Flavored Water
Your 28-Day Meal Plan For Weight Loss
Ready to get started? Here's a healthy meal plan that includes 4 weeks of meals that will support your weight loss goals.
Week 1 Weight Loss Meal Plan
Lean proteins, fruits and veggies, and satisfying snacks on the menu for your week 1 weight loss plan!
Monday:
Daily nutrition breakdown: 1999 calories, 162g protein, 203g carbs, 57g fat
Breakfast:
2 whole eggs
4 egg whites
60g oats
1 medium apple
Nutrition:
535 calories
35g protein
67g carbs
15g fat
Lunch:
6oz cod
145g white rice
100g asparagus
10g olive oil
Nutrition:
462 calories
37g protein
49g carbs
11g fat
Dinner:
8oz sirloin
8oz sweet potato
1 cup broccoli
Nutrition: 583 calories
52g protein
49g carbs
18g fat
Snack:
1.5 scoops protein powder
8oz almond milk
1 medium banana
16g peanut butter
Nutrition:
420 calories
39g protein
38g carbs
13g fat
Tuesday:
Daily nutrition breakdown: 1975 calories, 167g protein, 209g carbs, 53g fat
Breakfast:
4 whole eggs
80g oats
Nutrition:
590 calories
36g protein
55g carbs
25g fat
Lunch:
5oz chicken breast
145g white rice
1 cup broccoli
½ tbs butter
Nutrition:
463 calories
50g protein
49g carbs
7g fat
Dinner:
6oz salmon
10oz russet potato
1 cup green beans
Nutrition: 563 calories
54g protein
64g carbs
8g fat
Snack:
1 scoop protein powder
8oz almond milk
1 medium banana
16g peanut butter
Nutrition:
359 calories
28g protein
36g carbs
12g fat
Wednesday:
Daily nutrition breakdown: 1956 calories, 164g protein, 206g carbs, 53g fat
Breakfast:
1 scoop of protein powder
150g low-fat Greek yogurt
60g oats
Nutrition:
538 calories
43g protein
66g carbs
11g fat
Lunch:
1 can tuna
8oz russet potato
½ tbs butter
Nutrition:
376 calories
32g protein
49g carbs
7g fat
Dinner:
7oz salmon
145g rice
Green salad
2tbs salad dressing
Nutrition: 658 calories
59g protein
53g carbs
21g fat
Snack:
1 cup low-fat cottage cheese
2 chocolate rice cakes
16g peanut butter
Nutrition:
384 calories
30g protein
38g carbs
14g fat
Thursday:
Daily nutrition breakdown: 1915 calories, 161g protein, 204g carbs, 52g fat
Breakfast:
4 whole eggs
3 cups multigrain cheerios
8oz almond milk
Nutrition:
646 calories
32g protein
75g carbs
26g fat
Lunch:
6oz chicken breast
145g rice
1 cup broccoli
½ tbs butter
Nutrition:
499 calories
58g protein
49g carbs
7g fat
Dinner:
8oz haddock
8oz russet potato
Nutrition: 377 calories
42g protein
49g carbs
1g fat
Snack:
1 scoop protein powder
8oz almond milk
1 medium orange
28 almonds
Nutrition:
392 calories
29g protein
32g carbs
18g fat
Friday:
Daily nutrition breakdown: 1932 calories, 165g protein, 209g carb, 55g fat
Breakfast:
6 egg whites
1 whole grain bagel
32g peanut butter
Nutrition:
534 calories
32g protein
54g carbs
21g fat
Lunch:
8oz lean ground...
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