How to meal plan for weight loss
When it comes to weight loss meal plans, the magnitude of options can be overwhelming. Here are a few things to keep in mind when you search for the most suitable plan.
Creating a calorie deficit in a nutrient-dense way
All weight loss plans have one thing in common — they get you to eat fewer calories than you burn.
However, though a calorie deficit will help you lose weight regardless of how it’s created, what you eat is just as important as how much you eat. That’s because the food choices you make are instrumental in helping you meet your nutrient needs.
A good weight loss meal plan should follow some universal criteria:
- • Includes plenty of protein and fiber. Protein- and fiber-rich foods help keep you fuller for longer, reducing cravings and helping you feel satisfied with smaller portions.
- • Limits processed foods and added sugar. Rich in calories yet low in nutrients, these foods fail to stimulate fullness centers in your brain and make it difficult to lose weight or meet your nutrient needs.
- • Includes a variety of fruits and vegetables. Both are rich in water and fiber, contributing to feelings of fullness. These nutrient-rich foods also make it easier to meet your daily nutrient requirements.
Building nutrient-dense meals
To incorporate these tips into your weight loss meal plan, start by filling one-third to one-half of your plate with non-starchy vegetables. These are low in calories and provide water, fiber, and many of the vitamins and minerals you need.
Then, fill one-quarter to one-third of your plate with protein-rich foods, such as meat, fish, tofu, seitan, or legumes, and the remainder with whole grains, fruit, or starchy vegetables. These add protein, vitamins, minerals, and more fiber.
You can boost the flavor of your meal with a dash of healthy fats from foods like avocados, olives, nuts, and seeds.
Some people may benefit from having a snack to tide their hunger over between meals. Protein and fiber rich snacks seem the most effective for weight loss.
Good examples include apple slices with peanut butter, vegetables and hummus, roasted chickpeas, or Greek yogurt with fruit and nuts.
Helpful tips to make meal planning work for you
An important aspect of a successful weight loss meal plan is its ability to help you keep the lost weight off.
Here are some tips to help increase your meal plan’s long-term sustainability.
Pick a meal planning method that fits your routine
There are various ways to meal plan, so be sure to pick the method that best fits your routine.
You may decide to batch cook all of your meals over the weekend, so you can easily grab individual portions throughout the week. Alternatively, you may prefer to cook daily, in which case, opting to prep all of your ingredients ahead of time might work best for you.
If you don’t like following recipes or prefer a little more flexibility, you may opt for a method that requires you to fill your refrigerator and pantry with specific portions of foods each week while allowing you to improvise when putting them together for meals.
Batch-shopping for groceries is another great strategy that helps save time while keeping your refrigerator and pantry filled with nutrient-dense foods.
Consider trying an app
Apps can be a helpful tool in your meal planning arsenal.
Some apps offer meal plan templates that you can alter based on your food preferences or allergies. They can also be a handy way to keep track of your favorite recipes and save all of your data in one place.
What’s more, many apps provide customized grocery lists based on your selected recipes or what’s left over in your fridge, helping you save time and reduce food waste.
Pick enough recipes
Picking an adequate number of recipes ensures that you have enough variety without requiring you to spend all of your free time in the kitchen.
When selecting how many meals to make, look at your calendar to determine the number of times you’re likely to eat out — whether for a date, client dinner, or brunch with friends.
Divide the remaining number of breakfasts, lunches, and dinners by the number of meals that you can realistically cook or prepare for that week. This helps you determine the portions of each meal you’ll need to prep.
Then, simply sift through your cookbooks or online food blogs to pick your recipes.
Consider snacks
Allowing yourself to get overly hungry between meals may push you to overeat at your next meal, making it more difficult to reach your weight loss goals.
Snacks can help lower hunger, promote feelings of fullness, and reduce the overall number of calories you eat per day.
Protein- and fiber-rich combinations, such as nuts, roasted chickpeas, or veggies and hummus, appear best suited to promote weight loss.
However, keep in mind that some people tend to gain weight when adding snacks to their menu. So make sure you monitor your results when applying this strategy.
Ensure variety
Eating a variety of foods is instrumental in providing your body with the nutrients it needs.
That’s why it’s best to avoid meal plans that suggest batch cooking 1–2 recipes for the whole week. This lack of variety can make it difficult to meet your daily nutrient needs and lead to boredom over time, reducing your meal plan’s sustainability.
Instead, ensure that your menu includes a variety of foods each day.
Speed up your meal prep time
Meal prepping doesn’t have to mean long hours in the kitchen. Here are a few ways to speed up your meal prep time.
- • Stick to a routine. Picking specific times to plan the week’s meals, grocery shop, and cook can simplify your decision-making process and make your meal prepping process more efficient.
- • Grocery shop with a list. Detailed grocery lists can reduce your shopping time. Try organizing your list by supermarket departments to prevent doubling back to a previously visited section.
- • Pick compatible recipes. When batch cooking, select recipes that use different appliances. For instance, one recipe may require the oven, no more than two burners on the stovetop, and no heating at all.
- • Schedule your cook times. Organize your workflow by starting with the recipe requiring the longest cooking time, then focus on the rest. Electric pressure cookers or slow cookers can further reduce cooking times.
Inexperienced cooks or those simply wanting to reduce the time spent in the kitchen may want to pick recipes that can be prepared in 15–20 minutes from start to finish.
Store and reheat your meals safely
Storing and reheating your meals safely can help preserve their flavor and minimize your risk of food poisoning.
Here are some government-approved food safety guidelines to keep in mind.
- • Cook food thoroughly. Most meats should reach an internal temperature of at least 165°F (75°C) while cooking, as this kills most bacteria.
- • Thaw food in the refrigerator. Thawing frozen foods or meals on your countertop can encourage bacteria to multiply. If you’re short on time, submerge foods in cold water, changing the water every 30 minutes.
- • Reheat food safely. Make sure to reheat your meals to at least 165°F (75°C) before eating. Frozen meals should be eaten within 24 hours of defrosting.
- • Dispose of old food. Refrigerated meals should be eaten within 3–4 days of being made, and frozen meals should be consumed within 3–6 months.
The bottom line
A good weight loss meal plan creates a calorie deficit while providing all the nutrients you need.
Done right, it can be incredibly simple and save you a lot of time.
Picking a method that works for you can also reduce your likelihood of regaining weight.
All-in-all, meal planning is an incredibly useful weight loss strategy.
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