A healthy diet meal plan to lose weight

Eating a healthy diet is a great way to improve your lifestyle and help with weight management, but many of us struggle with deciding what to eat, figuring out what foods are healthy and staying committed to healthy eating as a whole. A well-structured meal plan can simplify healthy eating and support sustainable weight loss. This article covers whether meal plans work, how to create one, a sample meal plan and the benefits of following a structured diet.  

Do meal plans work for weight loss? 

Incorporating a healthy diet meal plan into your lifestyle can help you lose weight for a variety of reasons. Everyone has days where they feel too tired to make dinner, perhaps resorting to a cheeky takeaway or unhealthy fast food because it’s convenient. With a meal plan in place, you’ll hopefully be less likely to rely on these processed and fatty foods, especially if you can prepare dinners beforehand. You can benefit from the structure and consistency of having a meal plan which helps keep you on track with calorie intake and portion control.  

How to create a meal plan for weight loss 

When creating your meal plan for weight loss, you need to take some things into consideration such as your daily calorie needs. There isn’t a ‘one shoe fits all’ solution to losing weight, and everyone will have a different calorie intake to maintain the right balance between eating healthily and losing weight. Calculating how many calories you need will be based on age, weight, height, activity level and weight loss goals. 

If you feel like you might be prone to a last-minute takeaway, consider meal prepping some dinners in advance to prevent these impulsive choices. You’ll be less likely to grab an unhealthy dinner due to convenience if you’ve already prepared a healthier option that you can heat up just as fast!  

Include a variety of different foods and meals if you’re someone who gets bored of eating the same things over and over again. This can also help to ensure that you’re receiving a broad range of nutrients to bolster your healthy lifestyle.  

Top tip - Stay hydrated and drink plenty of water throughout the day to support your metabolism and digestion!  

What foods should a healthy diet meal plan consist of? 

Planning balanced meals with enough protein, fibre and healthy fats is essential to keep you feeling full and satisfied. Try focusing on nutrient-dense foods such as lean proteins, whole grains alongside plenty of fruits and vegetables. For example, try swapping out your usual meat for an option with lower fat quantity or making sandwiches with whole-grain bread instead of white bread.  

Example of a healthy diet meal plan 

Below are examples of healthy options you could plan out for each meal of the day:  

Breakfast 

• Scrambled eggs with spinach and whole-grain toast 

• Greek yoghurt with mixed berries and almonds 

• Oatmeal with chia seeds, banana and a drizzle of honey 

Lunch 

• One-pot chicken breast with quinoa and vegetables 

• Mixed greens salad with salmon, avocado and vinaigrette dressing 

• Whole-wheat wrap with turkey, hummus and fresh veggies 

Dinner 

• Steamed salmon with brown rice and veggies 

• Stir-fried tofu with vegetables and cauliflower rice 

• Grilled lean steak with sweet potato and sauteed greens 

Snacks 

• Handful of nuts and an apple 

• Cottage cheese with cucumber slices 

• Hard boiled eggs with a sprinkle of sea salt 

Benefits of a healthy diet meal plan 

• A healthy diet meal plan supports sustainable weight loss, promoting long-term success, meaning that having this kind of structured diet will hopefully change and improve your lifestyle even after you’ve reached your weight goals as opposed to a fad diet that is difficult to keep up with.  

• Your overall health can be improved by eating healthier foods that support better digestion, heart health and metabolism.  

• A balanced diet helps avoid energy crashes and supports daily activities by boosting your energy levels.  

• Eating regular meals with enough protein and fibre helps to control your hunger and reduce sugar cravings, limiting the chances that you’ll overeat or binge eat.  

• It may feel like a lot of work to create and implement a meal plan into your lifestyle, but you may find that eventually it’ll save you time and money due once you’ve got used to it and streamlined the process.   

Would you like more information on eating healthy to lose weight? 

At LiveWell Dorset, we understand that it can be difficult making changes to your lifestyle, so we offer you support and information to help you on your journey to live a happier and healthier life. Get in touch with us today if you have any questions and register with us to get started on your personalised health and wellbeing plan. Our friendly team of expert coaches and advisors are always happy to help! 

Further reading 

• Is Veganuary good for weight loss? 

• Meal replacement shakes: Do they work and are they healthy for you? 

• Best fruit for a healthy packed lunch