Meal planning for weight loss and better health

Meal planning for weight loss requires calculating the macronutrients according to the target weight and current body composition. It's recommended to plan well in advance to get optimal results. Whether you're following a low-calorie or low-carb diet, the calculations must be made accordingly.

Macronutrients include carbohydrates, proteins, and fats. All these nutrients can yield energy, but the body primarily utilizes carbohydrates and fats for energy production. In this article, we bring you a step-by-step guide for meal planning for weight loss.

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How to plan meals to lose weight?

Meal planning for weight loss should include fibrous vegetables (Image via Unsplash/Louis Hansel)

Meal planning for weight loss can be done by keeping in mind the following points:

• Includes plenty of protein and fiber: High-protein foods and fiber-rich foods can reduce unnecessary cravings and help manage hunger. Meal planning for weight loss must involve choosing the right food.
• Avoid processed foods and added sugar: Foods containing added sugar can cause several lifestyle disorders, including type 2 diabetes mellitus, non-alcoholic fatty liver disease, and also certain cancers.
• Consume a variety of fruits and vegetables: Fruits contain several beneficial compounds, including flavonoids, and other antioxidants. Fruits and vegetables are also good options to manage hunger. Include a variety of fresh vegetables along with protein foods.

Unprocessed, freshly sourced, and whole foods can provide all the essential nutrients, including vitamins, minerals, and antioxidants.

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1200-calorie meal planning for weight loss

Including low-calorie foods and cooking with minimal amounts of fat can limit your overall calorie intake to 1200 calories a day. Meal planning for weight loss can look like this seven-day sample:

Monday

• Breakfast: Oats, chia seeds, low-fat milk, fresh berries, and pumpkin seeds
• Lunch: Eggs and vegetables along with avocados
• Snack: Mango smoothie without sugar
• Dinner: Mushrooms, peppers, chicken breast, and vegetables

Tuesday

• Breakfast: High-protein smoothie made with cherries, banana, protein powder, flax seeds, and milk
• Lunch: Chicken salad with cucumber, bell pepper, tomato, corn, and olives
• Snack: Sliced pear and apple
• Dinner: Brown rice and chickpeas

Wednesday

• Breakfast: Scrambled eggs, onions, and peppers
• Lunch: Smoked salmon with asparagus
• Snack: Trail mix with coconut flakes
• Dinner: Chicken stew with seasonal vegetables. Vegetable juice and a side of shrimp

Thursday

• Breakfast: Greek yogurt topped with fresh fruit and berries
• Lunch: Grilled chicken, mushrooms, and chickpea hummus along with lentil soup
• Snack: carrots, radishes, and cherry tomatoes dipped in hummus
• Dinner: Grilled shrimp along with bell peppers, kale, and broccoli. Fruit juice detox drink

Friday

• Breakfast: oats porridge with roasted walnuts, almonds, and pistachios. Boiled eggs and fruit juice
• Lunch: Chickpea hummus with a side of tuna
• Snack: Baked eggs with cheese and herbs
• Dinner: Rice with baked chicken breast

Saturday

• Breakfast: Plain yogurt, chopped nuts, and fresh blueberries
• Lunch: Rice with lentils and anchovies
• Snack: Boiled egg salad with fresh herbs and ground black pepper
• Dinner: Grilled chicken, bell peppers, broccoli, and french beans

Sunday

• Breakfast: Chia seed pudding, fresh fruits, berries, and nuts
• Lunch: Tuna salad with vegetables and chickpeas. Lentil soup and brown rice
• Snack: Greek yogurt parfait with berries and nuts
• Dinner: Mushroom soup with sweet corn. Grilled salmon with avocadoes.

Try out various other weight-loss meal plans to boost your metabolism and lose fat. Boiled, baked, grilled, and steamed recipes should be considered while meal planning for weight loss.

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Can I follow a vegetarian diet to lose weight?

Vegetarian meal planning for weight loss should include tofu. (Image via Unsplash/Sherman Kwan)

A vegetarian diet can be followed to lose weight as long as the calories and carbs are calculated during meal planning for weight loss.

It has already been established that a high-protein diet can help with weight loss by boosting metabolism and reducing hunger cravings. You can include high-protein vegetarian foods like tofu, cottage cheese, and edamame.

Milk and milk products are a great way to add nutrients to your diet while keeping the calories low. If you have food allergies, though, consult your nutritionist before planning a low-calorie diet.

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Indranil Biswas is a nutritionist and personal trainer with a diploma in dietetics and personal training with a specialization in sports nutrition and strength training.

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