There are many ways to lose weight, but this needs to be done in a healthy manner under the watchful eyes of a medical expert. 

A strong willpower is also required to follow strict diets.A weight loss meal plan can be devised with the help of a dietitian or medical expert to cater to the requirements of an individual. 

A meal plan provides guidance into specific details of what to eat, how to plan your meals, and how to get satisfactory nutrients from your diet.

Steps to Create a Meal Plan

There are four important steps to create a meal plan for weight loss:

Weight Loss Meal Plan

  • Step One:  Calculate the total caloric intake requirement for managing weight and the amount required to lose body fat.

  • Step Two:  Calculate your optimal meal regularity.

  • Step Three:  Planning meals in advance.

  • Step Four:  Grit and determination required to follow steps 1, 2 and 3 diligently.

Sample Meal Plan

An illustration of a sample meal plan consists of:

Breakfast:  1 serving of simple spinach scramble and 2 servings of tropical fruit smoothie.

Lunch:  1 serving of beer grilled shrimp and 1 serving of cranberry chutney.

Dinner:  2 serving of chicken kebabs and 2 serving of maple orange glazed carrots.

Snacks:  1 serving of grilled jerk pork chops and 1 serving of heirloom tomato basil mozzarella salad.

Sample Weight Loss Meal Plan

An illustration of a sample weight loss meal plan consists of:


  • 2 hard-boiled eggs

  • 80 grams dried oats

  • A cup of 2% milk for cooking oats

  • 10-gram brown sugar for oats

Lunch/Before Workout

  • One 4-serving tub of 2% cottage cheese

  • 20-gram honey (drizzled with cottage cheese)/sometimes berries

  • 1 cup of orange juice

After Workout: 

  • 1 cup of orange juice

  • 1 serving of vanilla flavor milk protein from True Protein


  • 250 grams lean chicken breast or strips

  • 300-grams potatoes (preferably mashed or baked)

  • 7 grams (1/2 tablespoon) of coconut oil for cooking

  • 2 cups of beef broth (as a soup or used in the pan when cooking chicken).

{Also Read: How to Become Slim in 7 days with Diet Plan? }


Eating healthy and regular exercise leads to maintaining a healthy lifestyle.  A diet, which consists of regular consumption of appropriate portions of carbs, proteins, fat, vegetables, etc. helps in boosting metabolism and contains all the fibers, vitamins and minerals required to stay fit and healthy.

By making a meal plan well in advance, it helps you to make healthy food choices when shopping for food items.  Grocery shopping is done according to the meal plan recommended and hence healthy food habits are cultivated. 

Each individual is different from one another and so are the dietary requirements based on age, gender, genetic data, medical condition, etc.

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