Meal Plans to Lose Weight

Parashar Joshi Dec 3, 2018
Tap to Read ➤
Need to lose weight? Read on to know the meal plans that trigger weight loss and help gain muscle.
When it comes to achieving weight loss, you see many people trying out many different things. Dieting happens to be one such thing. A lot of weight watchers end up spending a considerable amount of time and energy in devising various diet plans and meal plans for weight loss.
However, there exist some who have little or no knowledge about the same, i.e. meal plans for losing weight. For the benefit of such people, presented ahead, are a few sample meal plans to lose weight and gain muscle.
However, there is something that you need to know. There is no magic meal plan which will help you lose weight fast, or in a jiffy. A meal plan will help you to lose weight fast only when it is supported by adequate exercise or any other form of physical activity.

Different Meal Plans for Weight Loss

Now that the meal plan-related disclaimer has been done with, let us proceed to a couple of sample meal plans for weight loss and muscle gain. There is a common factor involved in both of them, and that is 'multiple small meals' instead of few large meals. Keeping this principle in mind, here are a couple of meal plan options.


Start your day with a good, filling breakfast.
A bowl of cereal with a cup of skimmed milk, fruits such as apples or pears, or an omelet, a low fat peanut butter sandwich (in whole wheat bread), bagels, etc. are options for a good breakfast that leads to a good day and prevents you from overeating at lunch.
If you end up feeling hungry a few hours after breakfast (and prior to lunch), you can consider having an orange or a couple of crackers and a cup of coffee.
Lunch options could range from a bowl of vegetable soup, mushroom soup, lettuce salad, garden salad, steamed vegetables, grilled or broiled chicken breast, turkey breast, pita bread, etc.
If you feel a bit hungry in evening, and dinner is still a few hours away, then you can snack on a protein bar or eat a few almonds, walnuts, etc. Or, have a glass of fresh orange juice if you can. Dinner should always be a light meal.
Possible dinner options could be low fat pasta, macaroni, spaghetti, brown rice, low fat butter or margarine, a bowl of strawberries with low fat yogurt, etc.


In this case, you could start your day with a bowl of fruit such as watermelon, papaya, etc.
Alternatively, you could have a couple of boiled eggs, two pieces of toast (once again, whole wheat bread), and a glass of skimmed milk or coffee. Your late morning snack could be an apple, a pear or a jam sandwich.
Lunch once again, could vary between soups, salads, sprouts, steamed vegetables, grilled or baked tuna fish, salmon, trout, cod, etc.
For your evening snack, you could have a milk-based protein shake. Dinner options could vary between grilled chicken, baked potatoes, cabbage soup, beans, lentils, ravioli, baked corn and spinach with white sauce, etc.
Remember, when adopting a meal plan, there are several factors that need to be taken into consideration such as the person's physique, his or her nutritional requirements, lifestyle, etc. Therefore, it is very much possible that the meal plan you adopt may not be suitable for your spouse, or your brother, your sister, etc.
If you have any confusion or element of doubt when selecting a diet plan or a meal plan, then it is always wise to consult a dietitian or a nutritionist who can first understand your needs thoroughly, and can then come up with an appropriate personalized meal plan for you.
This was a brief overview of the meal plans that foster quick weight loss. Exercise for at least 15 minutes everyday in order to reach your goal weight, and maintain a healthy lifestyle.
Disclaimer: The information here does not in any way attempt to replace the advice offered by an expert on the subject.