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Meal planning is essential for anyone who is trying to lose weight, or change their body in any way. This diet plan should help you.

The right meal plan has the potential to start making changes in your body overnight. Eating the right meals at the right time will put you on the fast track to losing weight, toning your muscles, and feeling great.

Meal planning can seem like a huge task, but if you know what you’re doing, it doesn’t have to be overwhelming.

slow cooker stuffed peppers

How to plan meals for weight loss

Be Organized

The best part about meal planning is that it requires you to be organized and know what you are eating. When you’re organized, you have no choice but to get healthy. You will always know what you’re eating and can ensure that your meals are balanced.

Include a lot of Fibre and Proteins

Are you working on a weight loss program? Great! Proteins and fibres are good for your diet.  Food that is high in fibre and proteins will help you feel full, but not gain excess weight.

Why you should include Food Rich in Fibre

There is also proof that consuming fibre improves digestion and can help control blood sugar. It doesn’t stop there – fibre actually helps you lose weight and keeps it off by speeding up your metabolism.

cottage cheese on toast


A diet plan for a fitness routine should include a lot of proteins. This is because the body needs protein for muscle growth after a workout. A kitchen blog like kitchengearoid recommends including a higher percentage of proteins like beans, eggs, meat, and fish.

Also, proteins are what your body uses to repair any muscle or bone damage caused due to workouts or otherwise.

You’ve probably heard it a million times that proteins are the building blocks of muscles, tissues, enzymes, and various other fundamental parts of your body so it is crucial to include proteins in your diet.

Include fruits and Vegetables

People who include fruits and vegetables in their meal plan are 78% more successful at losing weight than those people who don’t. These types of food are rich in fiber and water hence will make you feel full and take less food.

However, they have nutrients that the body requires.

selection of colourful vegetables

Include Carbohydrates and Good Fat

If you’re on a diet plan, it’s essential to include carbohydrates in your daily food intake. Your body uses carbohydrates as its main source of fuel, without which you risk getting tired or dizzy. It is also crucial for basic bodily functions such as heartbeats and breathing rhythms, and even brain activity.

There are different kinds of carbs – some are good and others are bad. I would recommend good ones such as whole grain, sweet potatoes, brown rice, brown bread, breakfast cereals, etc.

Good fat

Do not forget to include good fat.

According to an international research study, people that follow a diet plan with good fat are more successful in losing weight.

The “good fats” help the body metabolize sugar and absorb vitamins for better health. Your body needs fat for building hormones, as well as cell membranes and protecting vital organs.

avocado on toast

Limit taking junk and processed foods

When you are planning to lose weight, the first thing that you need to do is change your eating habits. Instead of taking processed food, make sure that you are taking fresh food.

Processed food is made from junk ingredients and they are loaded with more fat in them. The fried foods, chocolate bars, burgers, donuts, and others should be avoided for good.

Having a food plan is essential for sustainable weight loss. Having a junk-free food diet meal plan makes this easier to stick to since you won’t be constantly tempted by food that is high in sugar and fat.

Once you know which food is not allowed on your diet, it’s easier to incorporate healthier options into your eating regimen without feeling like you are depriving yourself of foods you love.

You can download a meal planning app

Download a diet app or tracking app to help you improve your daily meal planning. Fortunately, there are apps that not only provide you with a customized meal plan, but also others that can help you track recipes, even ones that will help identify hidden sugar in your food!

planning for weight loss

Stick to your Plan and Routine

A routine is not about following a rigid formula; it is finding a system that works for you and sticking to it. It can be the difference between success and failure when you’re trying to eat healthy and lose weight.

Schedule your cooking time

As you map out the meals you plan to eat for each week, take time to schedule your cooking time. This way, you have an idea of what time of the day you’ll need to dedicate to meal prep.

You should feel comfortable enough with the recipes and put in your mind that cooking is a stress-free experience. You don’t want to be stressing about cooking while trying to lose weight!

Need help meeting a goal?

This sprint planner could be just what you need to break down your goal and work on it so before you know it you are smashing that goal! Sign up for the printable sprint planner below.


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