Tips for a healthy meal plan for weight loss

Tips for a healthy meal plan for weight loss
  • PublishedFebruary 10, 2020


what is a healthy meal plan for weight loss?

When we talk of a healthy meal plan for weight loss, it is not all about clearing your food store of all fat foods, but rather focusing on the right type of fatty foods.

For anyone to have lasting change as per their body shape and size, they have to commit themselves to a simple healthy meal plan to lose weight, as well as forming habits which they can stick to for life. There are numerous ways out there to help you lose weight fast. However, some will make you hungry and unsatisfied. but have the will or else the hunger gets you off your weight loss goal.

To keep you on board, we came up with a number of tips to help you come up with an easy to follow a healthy meal plan for weight loss. When observed carefully, you will be in a position to create the calorie deficit and provide the nutritious foods your body needs to lose weight in no time.

The tips for making a successful meal plan for weight loss include; choosing a meal plan fitting your routine, trying diet plan apps, including snacks, picking on a variety of foods, picking on recipes, batch cook, buy in bulk, make use of the fridge, avoid hungry shopping, vary you menu and involve family members.

How do you kick start a healthy meal plan for weight loss?

Kick Starting a diet plan to lose weight may be a bit hectic. So many challenges are encountered along the way more so when starting a new activity in your life or any daily routine. As a matter of fact, you don’t need to change everything at once. Take one step at a time. In fact, I would rather call them baby steps.

Here are some of the baby steps to help you kick start a healthy diet plan for weight loss.

Take baby steps

Since change is always not the easiest, make small but gradual changes in your eating habits .you may decide to make one change per week and this will make you get used to the new routine and stick to it for a lifetime.

set realistic goals

 It is very important that we set achievable goals rather than the lofty goals.  Losing as little as 5% or 8% of your body weight is a great improvement as well. As a matter of fact, the recommended weight loss is 1-2 pounds per week. Like we said above, a life change will take considerable time to adopt.

Follow a healthy food plan

Eat the food you prefer with plenty of healthy. Eat foods like whole grains, fruits, vegetables, low-fat dairy, lean meat, seafood, beans and nuts. these are some of the most satisfying foods with low-fat concentration.

Enjoy the whole journey

Keep a high motivation and keep in mind that the very few pounds you put off are a great reward. Do not hate your self when you slip off the track. What is most important is to get back on track when you slip off.

Team up with friends in the same race

Teaming up with people of similar goals will give you a good start. In most cases, most of the encouragement comes from people right around us. Find out a buddy to team up within most of the workouts and he or she will be an inspiration whenever the going gets tough.

Keep track of your meals

Whenever you write down your calorie intake daily, it keeps you be in control of your diet plan. It is therefore important to document the type and quantity of the meals that you take at a time.

Incorporate regular exercise

It must be noted that having a healthy meal to lose weight is just part of the weight loss package. List down simple physical activities that you can consistently start with. This will help you burn calories and increase strength.

What are the tips for making a successful healthy meal plan for weight loss?

Planning your meal ahead of time can simplify the meal preparation process as well as saving you time. Below are some of the tips that will help you come up with a successful healthy meal plan for weight loss.

Develop a meal plan that suits your daily routine

Planning of all kind will largely depend on most of your daily routine. Look at your daily tasks, analyse them and harmonize your cooking schedules with the daily routines.

Batch cook

It is prudent to cook all the food for the entire week and put it in the refrigerator. You will only get portions of what you are going to eat at a time throughout the week.

Buy in bulk

Weekly shopping is also another good way that can save you time. If you do batch shopping, you don’t need to go to a supermarket daily.

Embrace technology

A variety of apps that offer meal templates have been developed. This will help you to keep track of your favourite dishes so that you reduce the wastage of time, food and money.

Pick on a variety of recipes

When you pick on a great number of recipes, you won’t spend a lot of your time in the kitchen.

Picking an adequate number of recipes ensures that you have enough variety without requiring you to spend all of your free time in the kitchen. Divide the number of breakfasts, lunches, and dinners by the number of meals you can actually prepare a week. This is important since you can easily know the portions of each meal you have to prepare, then flip through the cookbook to pick your recipes.

Consider snacks

Snacks are a good deal to include when making a healthy meal plan. They protect from getting hungry between meals. This is because snacks create a feeling of fullness and prevent from overeating. Snacking will, therefore, make you endure until the next meal.

Vary your menu

Without variety, your meals can easily become boring, leading to a loss of culinary appetite and create nutrient deficiencies. In order to have a successful meal plan, try cooking new foods on a regular basis. On another hand, you can consider eating seasonal foods. That way, the meal plan may change according to seasons. This will help you to vary your diet.

Involve everyone in case you have a family

Consider meal preparation for a family business. You may have someone responsible for batch cooking lunches, another responsible for fruits and another for cooking soups. In other words, divide the work among the family member and make it enjoyable. In this way, you are most likely to have a successful healthy meal plan for weight loss.

A void hungry shopping

Never go shopping when you are hungry. This is the cause of impulse buys. If you are hungry, consider getting a meal or snack before you go shopping.

Divide your meal into portions ahead of time

If you are the kind who closely track your calorie intake and nutrients, pre-portion then meals in different containers. This will help you to know and track a specific amount of food. Tracking your calorie intake is one of the successful ways to a healthy meal plan for weight loss.

Make use of the freezer

Batch cooking and later freezing some meals is one of the greatest ways to save time and power. You may not have to cook every day if you have a freezer.

Carry out research and ask for help where necessary

Make use of social media platforms or food blogs to expand your knowledge on how to develop successful meal plans. This will enrich you with purposeful information to eventually come out with your personal healthy meal plan for weight loss.


Does meal planning help you lose weight?

Taking some time to plan has always been a strong foundation for the success of anything you set out to do. This is not any different from the weight loss goal. Proper meal planning will enable you to come up with the calorie deficit that you need for weight loss as well as ensuring that the body gets the food nutrients needed. It is evident that almost all meal plans call for the same strategy. That is to say; eat fewer calories than you burn.  With proper meal planning, you will be able to create a calories deficit which will be a stepping stone for your weight loss goals.

Which diet is the most effective in weight loss?

With effective weight-loss diets, I think the bottom line is that everyone is different. what works for one individual may not necessarily work for another. With the numerous weight-loss diets on the planet, it’s important to look at the one that will be the most important as far as your weight loss goal is concerned. Some diets focus on protein maximization, reducing appetite, restrict calories or fats and carb minimization.

1.The Atkins diet

The Atkins diet is the commonly known low carb diet for weight loss. The framers insist that to lose weight successfully, you have to eat as much protein and fat as you like, as long as carbs are avoided. The reason as to why the proponents insist on a low-carb diet is that; it reduces your appetite which compels you to eat fewer calories.

How the Atkins diet works

The diet is divided into 4 phases. Phase one is the induction phase where you eat under 20 grams of carbs every day for 2 weeks.

The remaining phases all involve reintroducing healthy carbs into the diet as the goal weight is approached.


Other low-carb diet benefits

Low carb diets through several studies have been found  to reduce risk factors for diseases like cholesterol, insulin, blood sugar and blood pressure

2.Small Fat intake Diet

The small fat intake diet concentrates mainly on the reduction of fats to a small portion of calories per day. Some researchers have hinted on the fact that this diet is fruitless to the goal of weight loss in a long period of time. But they didn’t pay close attention to the amount of fat intake and simply stated that the amount was low enough. The fat intake as low as ten per cent of calories will give rise to weight loss and health benefits.

The small fat intake diet is almost entirely plant-based with little input of animal products which is also rich in carbohydrates and low in proteins.


This diet has been proved to aid weight loss to obese people and can ameliorate and reduce the risks of various diseases like heart disease, and it has shown improvement for people with type2 diabetes.

The side effect

limited intake of fat may create long term health conditions since fat takes on vital duties in the body like building cell membranes and hormones.

In brief, this could be the diet that you have been looking for, and your weight loss goal will be no dream at any time.

What are the components of a healthy meal plan for weight loss?

Here are some of the components that we think should not miss out on a healthy diet plan for weight loss.


High Proteins, Vegetables & Fats


The benefits of taking proteins outweigh everything, from boosting metabolism to reducing the cravings. The sources of vegetables are spinach, kale, cabbage and cucumber while sources of fats include olive oil, coconut oil. Exclusion of fats could make you feel miserable and quit the whole plan.



Reduce intake of Carbohydrates (carbs) & Sugars


The objective here is to reduce the consumption of sugars and carbs (starches) as much as possible

With low carb intake, the insulin levels are cut down which makes the kidneys to give off sodium and water in excess from the body. This reduces bloating and unwanted water weight. So this should not surprise you when you follow through this meal plan and you find yourself losing some significant weight in a few weeks.


Regular physical exercise



healthy meal plan for weight lossOn taking on the various drills at the gym, a lot of calories will be burnt out and then improve on your metabolism and hence weight loss.  A few gym trainers have noted that it’s possible to gain some considerable size of muscle even if you are losing weight. You could try swimming, walking, jogging & running, cycling just in case you can not afford the gym every day.

Increase your water intake or drinking



Some studies have proved that drinking water before a meal reduces the amount of food one takes. water gets you half full so you don’t fill the whole plate for satisfaction.

Once a week treat


You may want to reward your efforts for the long journey that you have come. Our cravings for food differ, so I won’t tell you what to do. You can pick one day of the week, maybe Saturday, and eat more carbohydrates, but stick to healthy ones like rice or potatoes.

You are most likely to gain some weight on your treat day but it’s likely that most of it will be water weight, and it will vanish within a few days.







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