Weight Loss Meal Plan: A Structured Approach

Follow our easy-to-use weight loss meal plan template to simplify your fat loss journey.

Structure & Habit

Weight loss doesn't fail due to a lack of effort it fails due to a lack of preparation. This structured plan removes the guesswork.

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Breakfast

High-Protein Omelet

3 egg whites + 1 whole egg with spinach, mushrooms, and a side of raspberries.

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Lunch

Quinoa Chicken Bowl

Grilled chicken breast, 1/2 cup quinoa, roasted broccoli, and 1/4 avocado.

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Dinner

Lean White Fish

Baked cod or tilapia with a massive serving of asparagus and a small sweet potato.

The Golden Rules of Meal Planning

When following a weight loss meal plan, your goal is to make healthy eating the "default" choice. This prevents decision fatigue, which is when you make poor food choices after a long day because you have no plan.

The Batch Method

Prepare your protein (chicken, tofu, eggs) and starchy carbs (rice, potatoes) in large batches on Sunday. This ensures you always have a base ready.

The Water Strategy

Drink 500ml of water before every meal. This naturally reduces hunger and increases the volume in your stomach before you start eating.

Adjusting for Your Calories

This template is based on a baseline 1500-1800 calorie intake. If your TDEE is much higher or lower, you should adjust the portion sizes of the carb sources (Quinoa, Sweet Potato) and fats (Avocado, Oils) first. Always keep the protein portion high!

Looking for specific diet styles?

Keto Diet Low Carb Vegetarian