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Meal Plans for Weight Loss

A lot of people are very obsessed with the thought of losing weight and reducing body fat because a slim, slender body is the trend and those who are slim tend to suffer less from diseases compared to those who are overweight and obese. People may have tried dieting and exercising, but they have not lost that extra significant number of pounds that they had anticipated. The answer is clear: dieting or starving is not a good way to lose weight because it just increases hunger, thereby resulting in binge eating when the opportunity comes. Meal plans for weight loss are designed to provide a good diet plan for the day, to help shed those excess calories that make the body fat, and to satisfy the need for food. Meal plans for weight loss aim at providing the body with low caloric foods in order to reduce weight, but they also give the person the pleasure of eating. Losing weight doesn’t need to be tough and hard.

The Mechanism of Meal Plans for Weight Loss

Meal planning is a safe way to reduce weight because it still provides the body with adequate nutrients that the cells need but with reduced calories in order to prevent excess fats and weight in the body from accumulating.

Meal plans for weight loss utilizes a food pyramid guide in order to assist in preparing a meal which will provide the necessary nutrients minus the calories. Here is a sample food guideline for planning meals for weight loss:


Fluids should constitute more in the diet, and it should be at least 8 glasses a day for men and women. The more fluids that are consumed, the more significant the weight loss becomes because fluids make a person feel full, preventing him or her from eating more. Fluids may come from water, tea, coffee, juice, and watery fruits. Sodas and other commercial beverages should be avoided because they contain huge amounts of sugar that can make the body fat.


Fruits should be the second most abundant food component in the meal plans for weight loss. Having more than three servings a day can act as an alternative to major meal components such as carbohydrates, fats, and proteins which tend to increase the weight of men and women. Eating fruits at the start of the meal will make a person feel full fast.


As in the case of fruit consumption, it is recommended to eat more than three servings of vegetables a day. Vegetables contain fiber to effectively wipe out the unwanted cholesterol and calories in the gut.


Carbohydrate consumption should be limited to two servings a day. It is recommended to choose low glycemic ones such as whole grain, wheat, oat, barley. and rye. Moreover, instead of white bread, rice, and pasta which quickly contribute to weight gain, whole-grain bread, whole-grain pasta, and brown rice should be considered as alternative options.


It is recommended to increase the consumption of lean proteins which are found in white meats such as chicken and turkey. Red and fatty meats should be avoided because they contain more fats and calories than white meats. Lean meats aid in the conversion of fats to muscles, thereby helping weight loss.


Meal plans for weight loss also emphasize reducing fat intake to one serving a day. Furthermore, saturated fats should be avoided; instead polyunsaturated fats which are found in vegetable oils and fish should be incorporated into the diet.

Here is a sample meal plan for weight loss for a day. Notice that the foods are yummy and complete, but only have low calories in it that aid men and women lose their weight.

Item Calories
Breakfast 1 cup non-fat milk 50
I pack instant oats 152
Total calories 202
AM snack 1 medium apple 81
1 tbsp peanut butter 95
Total calories 176
Lunch Chicken sandwich 250
Total calories 250
PM snack 2 pieces whole bread 140
2.5 ounces tuna 89
Total calories 229
Dinner ½ cup brown rice 82
½ cup vegetables 54
4 ounces broiled halibut 119
Total calories 255
Total calories for the day 1112

A 1200-calorie diet is the maximum calorie intake for people who want to lose weight. The sample meal plan consists of only 1112 calories, which is a desired daily calorie intake for men and women. It can be observed that the meal, although not different from typical daily meals, has fewer calories. If it is impossible to avoid eating at fast food chains, then it would be wise to choose one a healthy fast food chain. Those meals which are simple and feature less-appetizing presentations are usually those with less calories. In addition, protein shakes may also be added to the diet, and one meal can be replaced with a protein shake. People may also try ginger since it provides benefits for weight loss as well as treats various ailments in the body.

Meal plans for weight loss provide an avenue for people who would like to lose weight without heavy food restrictions that other people adhere.

Sample Meal Plan Pictures

You can prepare similar charts and follow them.

healthy meal plan

Sample meal plan

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