If you're trying to lose weight, it's generally a good idea to follow a meal plan that's been created by a professional. This way, you know that the plan is based on solid scientific evidence and you're more likely to achieve your goal weight. There are many great resources available that can help you stick to your plan.
Choosing a Weight Loss Meal Plan
How many calories you need to eat each day is important to know before you choose the best low-calorie diet plan. The number can vary depending on your size, weight, and activity level. A calorie deficit is needed for weight loss, which means you need to consume fewer calories than you burn.
You can still lose weight even if you consume more than 1,200 calories per day, as long as you burn more calories than you consume.
The ideal number of calories a man should consume daily depends on his size and activity level. Men who are active, especially if their job requires them to be on their feet most of the day, may need to consume more than 1,500-1,800 calories per day.
The body does not always respond to weight loss in the same way and people's metabolisms adapt to the weight loss process. You will likely need to adjust your calorie deficit over time to continue seeing results.
Portion Size As an Alternative Method
You don't need to weigh and measure everything to moderate your calorie intake. Just use portion sizes. If you're eating a certain portion size now and you're happy with your weight, remove a little from each portion to reduce calories. If this doesn't lead to weight loss, remove a bit more.
The 4 Best Diet Plans for Your Overall Health
1. The Mediterranean diet
The Mediterranean diet is commonly seen as the best option for nutrition, disease prevention, wellness, and longevity. This is largely due to its nutritional benefits and sustainability.
How it works
The Mediterranean diet is based on foods that people in countries like Italy and Greece have traditionally eaten. It is rich in:
- vegetables
- fruits
- whole grains
- fish
- nuts
- lentils
- olive oil
Health benefits
This diet is focused on eating minimally processed foods and plants, which has been linked to a reduced risk of multiple chronic diseases and increased life expectancy. Studies also suggest that the Mediterranean diet may help to prevent certain types of cancer.
Numerous studies have found that a diet rich in unsaturated fats can help with weight loss, even though the original intention of the diet was to lower the risk of heart disease.
A systematic review analyzing five different studies found that, compared with a low fat diet, the Mediterranean diet resulted in greater weight loss after 1 year. However, it produced similar weight loss results when compared to a low carb diet (3Trusted Source).
2. The DASH diet
The DASH diet is an eating plan that is designed to help treat or prevent high blood pressure.
The text emphasizes the importance of consuming plenty of fruits, vegetables, whole grains and lean meats while limiting intake of salt, red meat, added sugars and fat.
Many people report losing weight while on the DASH diet, even though it is not specifically a weight loss diet.
How it works
The DASH diet recommends a certain number of servings from each food group depending on your daily calorie intake.
For example, each day an average person on the DASH diet would eat about:
- five servings of vegetables
- five servings of fruit
- seven servings of healthy carbs like whole grains
- two servings of low fat dairy products
- two servings or fewer of lean meats
Eating nuts and seeds a few times each week is suggested for good health.
Health benefits
The DASH diet can help to lower blood pressure levels and several heart disease risk factors. Additionally, it may help to lower your risk of breast and colorectal cancers.
Analyses of multiple studies show that the DASH diet can help with weight loss. One such analysis of 13 studies showed that, over the course of 8 to 24 weeks, people on the DASH diet lost more weight than those on a control diet.
3. Plant-based and flexitarian diets
There are two main types of plant-based diets – vegetarianism and veganism. Both of these diets restrict the consumption of animal products for various reasons, such as ethical concerns, health benefits, and environmental protection.
The flexitarian diet is a plant-based diet that allows you to eat animal products in moderation.
How it works
Most vegetarians do not eat meat, poultry, or fish. Some vegetarians eat dairy products and eggs, while some do not eat any animal products, including honey.
The flexitarian eating plan does not have clear-cut rules or recommendations about calories and macronutrients, so it’s considered more of a lifestyle than a diet. Its principles include:
- consuming protein from plants instead of animals
- eating mostly fruits, vegetables, legumes, and whole grains
- eating the least processed, most natural forms of foods
- limiting sugar and sweets
The diet also allows for the occasional consumption of meat and animal products.
Health benefits
Plant-based diets have consistently been shown to have a plethora of benefits for your health, including reducing your risk of developing chronic diseases, improved markers of metabolic health, decreased blood pressure, and reduced risk of type 2 diabetes. They can also help you lose weight.
Flexitarian diets have also been shown to reduce the risk of type 2 diabetes, improve metabolic health and blood pressure, and may also have their own weight loss benefits.
4. The MIND diet
The MIND diet is a combination of the Mediterranean and DASH diets that focuses on brain health.
How it works
The diet recommends incorporating foods that are good for brain health into your diet, rather than following a strict meal plan.
Per week, MIND includes eating:
- six or more servings of green, leafy vegetables
- one serving of non-starchy vegetables
- five or more servings of nuts
Other foods it encourages multiple times a week include:
- berries
- beans
- olive oil
- whole grains
- fish
- poultry
Health benefits
A person's risk of developing Alzheimer's disease may be reduced by the MIND diet, and the MIND diet has been shown to be better than other plant-based diets for improving cognition, according to research.
A study has found that the MIND diet can help improve cognitive skills and memory in older adults.
The onset of Parkinson's disease may be delayed by consuming caffeine on a regular basis.
Free Meal Plans for Weight Loss
Here is an example of a 7-day meal plan for weight loss. You can adjust the portion sizes and add snacks to fit your personal calorie requirements. This is just a suggestion, and there may be other meals that fit your dietary restrictions and preferences better.
- Day 1: Granola, Greek yogurt, mixed berries; chicken breast, spring greens, apple, walnuts, honey mustard dressing, whole-grain roll; whole grain pasta, marinara sauce, extra-lean ground turkey, green beans
- Day 2: Egg omelet with mushrooms, bell peppers, onions, grapefruit, toast; chili with beans, cornbread, side green salad; halibut, lemon, green beans, roasted potatoes
- Day 3: Egg and ham breakfast burrito with cheese, spinach, orange juice; whole wheat sandwich with tuna, Greek yogurt, mayo, arugula, side green salad; sirloin steak, broccoli, baked sweet potato
- Day 4: Almond flour waffles with peanut butter, banana, Greek yogurt; turkey noodle soup with vegetables, whole-grain roll, side green salad, apple; baked chicken parmesan, green beans, rice pilaf
- Day 5: Oatmeal with flaxseed, egg white, berries, almond butter; sirloin steak salad with blue cheese, walnuts, strawberries, cup of tomato soup; lean ground beef enchiladas with whole wheat tortilla, lettuce, tomato, hot peppers, broccoli
- Day 6: Protein pancakes, mixed berries, cottage cheese; baked sweet potato filled with shredded chicken, chickpeas, tahini yogurt sauce, cucumber and tomato salad; fish tacos with corn tortillas, cabbage slaw; side green salad
- Day 7: Scrambled eggs, multi-grain toast, sauteed asparagus; chicken salad made with Greek yogurt, mayo grapes, slivered almonds, apple on whole-wheat bread, side spinach salad; salmon, dill sauce, roasted potatoes, green beans
If you have a set calorie amount that you want to consume each day, you could follow one of these meal plans for weight loss. Be aware that these calorie-per-day goals may be too low for you if you are physically active, have a large body type, have a lot of muscle mass, or have other factors. Get approval from your doctor before starting a low-calorie diet.
A 1200 calorie diet is not appropriate for most males or active people of any gender. Speak to your doctor before beginning any new diet plan
Planning Your Meals
If you want to be successful in sticking to your diet, it is important to plan each meal in advance and have the necessary food items ready to go.
The meal plan you've chosen above will provide what to eat, but you'll still need to decide when to eat. There isn't really an ideal time to eat each meal during the day, what matters more for weight loss is the number of calories you eat each day.
Even though meal timing is important, try not to plan meals more than five hours apart. Have a light snack in between each meal so you won't get too hungry and make unhealthy choices. Follow your own personal schedule and listen to your own needs.
Tips for Meal Planning
The key to successful weight loss is meal prepping. By prepping your meals ahead of time, you are more likely to make healthy choices and lose weight.
- Schedule time to plan. Set aside 30 minutes each week to plan your meals and create a shopping list. Schedule your meal planning time just like you schedule all other important events in your life. This is also the best time to schedule your workouts so you're sure that you get enough exercise to lose weight faster.
- Shop and cook. After you've planned healthy meals, then it's time to go shopping. Many people do this immediately after they fill out their meal plan so that they are fully stocked for a week of healthy eating. Then you can organize your refrigerator with diet-friendly foods.
- Post your plan. Your healthy weight loss plan won't do any good if it's sitting in a drawer. So once you've filled out your plan, post it in a place where you see it every day. It will serve as a reminder of your food choices and your commitment to reach a healthy weight.
- Prep foods in advance. After dinner, in the evening, lay out the foods you'll eat for breakfast so they are ready to go when you wake up. Then, pack your lunch and snacks for the next day. Finally, do any meal prep for the next night's healthy dinner so that it's easy to throw together.
Additional Weight Loss Tips
Overall, weight loss is more successful when exercise is incorporated into a weight-loss plan. Exercise creates a calorie deficit, which is more sustainable than simply limiting food intake. Additionally, exercise has a multitude of other benefits, including reducing the risks of disease, promoting a healthy metabolism, and increasing lifespan.
It is important to consume enough calories, focusing on nutrient-dense foods, so that you can fuel your daily activities and perform at your best mentally and physically. A slow and steady rate of weight loss is easier psychologically and physically to maintain.
A Word
Remember that it will take a bit longer to plan meals and start losing weight the first time you do it. But once you have a system, it will be much easier. You might even start to enjoy it. Getting organized feels good, and reaching your weight loss goals feels even better. So take the time to get used to your diet plan and stay on track.
