Your new best friend to losing weight without the hassle
Hey there, friend! Whether you’re trying to lose some weight for that swim suit season or just trying to be more healthy, meal planning for weight loss can be an effective strategy. But, the good news is, it doesn’t have to be stressful. Let’s take a look at how you can be an effective meal planning, stress-free, delicious meal plan that is also effective at promoting weight loss!
The Benefits of Planning Meals
The first question is: why plan out meals? As it can get busy and difficult to make healthy choices every single day. If you have a plan it means less last minute take out (we’ve all done this), and cooking healthy meals with lots of great ingredients. And, meal prep will save you everyone’s time and money, which everyone needs.
How to Make Your Meal Plan
1.Set Your Goals: It is important to know what your goals are. Are you wanting to lose weight gradually? Do you want to eat better? Knowing your goals will allow for more customized meals to fit your lifestyle.
2. What’s on Your Plate?: It is not necessary to eat the same foods every day! In fact, for variety try to incorporate healthy foods from all the options! Lean proteins (such as chicken, fish or beans), plenty of veggies (Again, eat the rainbow!), whole grains (quinoa!), and healthy fats (avocado anyone?!). Balanced meals will help with satiety!
3. Don’t skip the Snacks!: Snack time is crucial! Healthy snacks are important to keep your energy up and hunger down. Nuts, Greek yogurt, and fruits will be your best friends.
4. Don’t forget portions: When thinking about your meals, it is important to think about what will be the portions. If your goal is weight loss, portion sizes can matter. Use smaller plates, and fill them with healthier food options.
5. Meal Prep: Spend a couple of hours once a week to chop veggies, cook proteins, and portion everything. When you meal prep the meals you are more likely to grab that instead of less healthy alternatives.
A Sample Weekly Meal Plan
To help you begin, here is a simple meal plan for you. Feel free to mix and match or switch ingredients if it suits you!
Monday
- Breakfast: Overnight oats with berries and nuts.
- Lunch: Grilled chicken salad with mixed greens and a vinaigrette.
- Snack: Sliced apples and almond butter.
- Dinner: Stuffed bell peppers with quinoa and steamed broccoli.
Tuesday
- Breakfast: Scrambled eggs with spinach and whole-grain toast.
- Lunch: Tuna salad with chickpeas and chopped veggies.
- Snack: Carrot sticks and hummus.
- Dinner: Turkey-and-vegetable stir-fry with brown rice.
Wednesday
- Breakfast: Smoothie with spinach, banana, and protein powder.
- Lunch: Quinoa bowl with black beans, corn, and avocado.
- Snack: Greek yogurt with honey.
- Dinner: Zoodles with marinara and turkey meatballs.
Thursday
- Breakfast: Chia pudding made with coconut milk and mango.
- Lunch: Whole grain wrap with turkey and lots of veggies.
- Snack: Celery sticks with peanut butter
- Dinner: Grilled shrimp with sweet potato and green beans.
Friday
- Breakfast: Cottage cheese with pineapple.
- Lunch: Lentil soup with side salad.
- Snack: A handful of mixed nuts.
- Dinner: Stuffed bell peppers with ground turkey and quinoa.
Don’t Forget to Drink Water!
Don’t doubt how important water is! Staying hydrated can help your hunger and improve your health! Shoot for at least 8 glasses a day!
In Conclusion
Making a weight loss meal plan doesn’t have to be stressful! With pre-planning and focusing on healthy and balanced meals, you will be on your way to reaching your goals! For all my ladies out there – don’t forget to be kind to yourself while doing this process; it takes time, and every meal or snack counts!
Do you have any favorite meals or snacks that help you stay on track and eat healthy? If you do, list them in the comments below! Let’s encourage one another through this process while becoming more healthy!
Read more articles: Recipes for Healthy Eating
