Weight loss meal plans come in many shapes and forms. There is no ‘one size fits all’. The good ones have one thing in common: they focus on whole, natural, nutritious foods as much as possible. The rest is often a matter of personal preference.
It’s no secret that nutrition is the foundation of successful weight loss. Over 80% of your success will be determined by what and how much you eat.
Most people have no idea how to best structure their meals, or even what they should be eating if they want to lose weight.
Having a meal plan takes out the guess work and helps you adapt new healthy eating habits without worrying about what’s for dinner.
So, get organized by choosing a meal plan below that resonates with you… and set yourself up for weight loss success!
- 1 7-Day Carb Cycling Weight Loss Meal Plan
- 2 Simple 30-Day Weight-Loss Meal Plan: 1,200 Calories
- 3 7-Day Weight Watchers Meal Plan
- 4 7-Day Ketogenic Weight Loss Meal Plan
- 5 Frugal Weight Loss Meal Plan
- 6 21-Day Vegan Keto Diet Plan
- 7 14-Day Meal Plan For Hypothyroidism And Weight Loss
- 8 7 Day Intermittent Fasting Beginner Meal Plan
- 9 7-Day Mediterranean Meal Plan: 1,500 Calories
- 10 7-Day 1200 Calorie Meal Plan
7-Day Carb Cycling Weight Loss Meal Plan
When it comes to weight loss carbs often get a bad rap. However, carbs are the main source of energy for our body. In other words… you need carbs!
That being said, not all carbs are created equal. When people say carbohydrates are bad, they often mean simple carbs like sugar and high fructose corn syrup which are often found in processed and baked goods. If you want to lose weight these simple carbs are best avoided.
For many people a carb-cycling diet is a lot easier to maintain than a diet that restricts carbs completely.
This carb-cycling meal plan focuses on complex carbs like whole grain bread/pasta, brown rice, beans, lentils, quinoa and oatmeal.
See it on: merakilane.com.
Simple 30-Day Weight-Loss Meal Plan: 1,200 Calories
This simple 30-day meal plan features healthy, easy-to-make recipes that will set you up for weight loss success. It also gives you helpful meal-prep tips and shows you how to save time and energy by reusing ingredients and leftovers in creative ways.
Each day consists of recipes for breakfast, AM snack, lunch, PM snack and dinner for a total of about 1,200 calories per day. This calorie level is great for healthy and maintainable weight loss. It will allow most people to lose about 1-2 pounds per week.
The recipes contain enough protein and fiber to keep you feeling satisfied and preventing hunger pangs while you are cutting calories.
See it on: eatingwell.com.
7-Day Weight Watchers Meal Plan
Weight Watchers is probably one of the most popular and well known weight loss programs out there.
This free 7-Day Weight Watchers meal plan uses the new ‘Freestyle’ system. It provides you with recipes for breakfast, lunch and dinner as well as snack ideas.
You also get great tips on how to make this weight loss meal plan work for you like:
- How to adjust it to fit any family size.
- Simple prepping tips and how to use yesterday’s leftovers in today’s meals.
- How to use zero points foods to prevent cravings between meals.
See it on: slenderkitchen.com.
7-Day Ketogenic Weight Loss Meal Plan
The ‘ketogenic diet’ is all the rage nowadays. The goal is to get your body into ketosis, which is a state where you start burning fat instead of glucose for energy.
A good keto diet plan will never make you feel like you are ‘dieting’. This 7-day Keto weight loss meal plan gives you exact recipes for breakfast, lunch and dinner as well as for snacks between meals.
This meal plan is a great way to test the ‘ketogenic waters’ and see if this type of diet resonates with you.
See it on: coolwebfun.com.
Frugal Weight Loss Meal Plan
This frugal weight loss meal plan is the perfect healthy eating plan for people on a budget. Adjustable between 1200 and 1400 calories this meal plan helps you lose weight fast while saving money at the same time.
A lot of ‘healthy eating’ plans call for extraordinary (and often expensive) ingredients. The recipes also tend to be complicated and time consuming. This makes healthy nutrition an obstacle for many people… especially those on a small budget.
This frugal weight loss meal plan uses the same breakfast, lunch, and snacks for the whole week. This helps save money and makes prepping a lot easier and faster. You also get 7 healthy dinner recipes – most of which cost less than $2 per serving – that are between 500 and 700 calories.
See it on: 2sharemyjoy.com.
21-Day Vegan Keto Diet Plan
Ketogenic diet meals are made up of high fat, low carb foods and are said to offer many benefits to your overall health. This includes weight loss as well as reducing the risk of diseases like cancer and diabetes.
If you are a vegan and you are looking to try the ketogenic diet, you may have noticed that many keto recipes feature meat and cheese. However, it’s totally possible to do a keto diet as a vegan.
This 21-Day Vegan Keto weight loss meal plan is kind of a ‘choose your own adventure’. You get 21 recipes for breakfast, lunch, dinner and snacks. Each day you pick one recipe from each category.
This leaves you with a lot of freedom. You can combine the recipes in an almost infinite amount of ways. You don’t ever have to worry about your diet getting boring!
See it on: merakilane.com.
14-Day Meal Plan For Hypothyroidism And Weight Loss
This healthy, 14-day, dietitian made meal plan gives everything you need if you want to loses weight with an underactive thyroid. This includes recipes for breakfast, lunch, dinner and snacks. you can also get a handy shopping list which you can print out or save to your phone.
The recipes are easy to make (even for beginners), gluten free (which often appears beneficial for people with Hashimoto’s) and loaded with healthy, nutrient dense foods. They are also rich in selenium, zinc and iodine, all of which help promote thyroid health. Last but not least, they are also budget friendly.
This meal plan takes out the guess work and makes following a healthy hypothyroidism diet a whole lot easier.
See it on: dietvsdisease.org.
7 Day Intermittent Fasting Beginner Meal Plan
Intermittent fasting is not just great for weight loss. It is shown to have many other health benefits as well, including: improved brain health, enhanced strength and fitness, higher energy levels and decreased risk of heart disease.
Research shows that intermittent fasting boosts your metabolism by up to 13%, increases your production of human growth hormone, lowers insulin levels and promotes fat loss.
This 7 day beginner intermittent fasting meal plan provides you with healthy, clean eating recipes to jump-start your new, healthy lifestyle. It includes 7 breakfast recipes, 7 lunch recipes and 7 dinner recipes.
See it on: wordtoyourmotherblog.com.
7-Day Mediterranean Meal Plan: 1,500 Calories
The Mediterranean diet is widely recognized as one of the healthiest and most delicious ways to eat. It encourages you to fill up your plate with natural, unprocessed, nutrient rich foods like fruits, vegetables, healthy fats, whole grains, legumes and fish.
This Mediterranean meal plan features 7-days worth of healthy and delicious recipes for breakfast, A.M. snacks, lunch, P.M. snacks and dinner.
Your daily calorie intake with this meal plan will be about 1500 kcal per day. This puts you on track to lose a healthy 1 to 2 pounds per week.
See it on: eatingwell.com.
7-Day 1200 Calorie Meal Plan
This 7-day 1200 Calorie per day meal plan provides you with easy, healthy recipes for fast weight loss. You’ll find recipes for breakfast, lunch and dinner. The nice thing about this meal plan is the variation. Each day brings new recipes. This ensures you won’t get bored.
However, if you don’t like one of the recipes you can easily switch it with one of the others and still have plenty of variation while following this meal plan. One drawback of this meal plan is that is doesn’t provide any snacks. If you often suffer from hunger pangs between meals check out some of the best healthy snacks for weight loss.
See it on: goodhousekeeping.com.
As you have probably noticed by now, there are a lot if ways you can make clean eating part of your healthy lifestyle. It doesn’t have to cost a lot of time or extra effort. Even on a tight budget you can make this work for you.
Hopefully these healthy weight loss meal plans will help you achieve the body you desire… and deserve!