Healthy Weight loss Meal plan

Healthy Weight loss Meal plan

When you are trying to drop your excess pounds you cannot eat just anything and everything. You need to plan out a weight loss friendly diet for yourself. Thus, meal planning plays a key role in any weight loss journey. If you can plan out your weight loss meal the right way, you can achieve the much needed ‘calorie deficit’ while at the same time keep up the nutrients supply to your body. Weight loss should pave the way for a healthier body. Following a restrictive diet that’s low in nutrients too may expose you to the risk of malnutrition. To lose weight healthily and to maintain functionality of your body during the weight loss journey, you need to chalk out the best weight loss meal plan tailored to your weight loss goals.

Planning the weight loss meal can facilitate easy incorporation of the meal in your everyday life. You can save time on meal preparation if your weight loss meal is planned much ahead of time.

Features & Attributes of an ideal weight loss meal plan

An ideal weight loss diet plan needs to have the following attributes:

  • Calorie Deficit creating foods

If you are looking to cut down calories in order to lose weight, you need to include in your diet foods that help in creating the calorie deficit. So, try to incorporate negative calorie fruits and veggies in your diet. Some examples of negative calorie fruits and veggies are: broccoli, carrots, celery, berries, grapefruit, water melons, apples, tomatoes, cucumber, lettuce etc.

  • Protein dense foods

Proteins are the best food group for weight loss. According to recent studies, proteins can expedite the rate of fat burning by metabolizing fat. Also, proteins are said to stimulate the production of satiety hormones in your body thereby curbing hunger and overeating tendencies in you.  Furthermore, proteins prevent muscle wasting during exhaustive weight loss dieting. So, you need to include proteins generously in your weight loss meal plan. Proteins can be of two major types: Animal Protein & Plant-based protein. Some examples of Animal protein are: Salmon, Chicken, Turkey, Meat, Eggs. Some examples of Plant-based protein are: Beans, Legumes, Pulses, Peas, Seeds and Nuts, Soya

  • Fiber rich foods

Fiber rich foods can help our body in many ways one being weight loss. Fruits, veggies, green leafy veggies, whole grains etc are loaded with dietary fibers that can promote weight loss by cleansing your gut, boosting digestion, promoting satiety. So, try to include more and more fruits and veggies in your daily weight loss meal plan.

  • Healthy fat rich foods

Essential Fatty acids present in Fat can help in healthy weight management. Mono saturated fatty acids are the type of fat you need to consume while trying to lose weight. These are healthy fats that can curb hunger efficiently and keep your cholesterol levels low. The main sources of mono-saturated fatty acids are: nuts & seeds, fruits like avocadoes, oily fishes like Salmon, Oils like Olive Oil, Coconut Oil

  • Light foods

Eating light can help you lose weight by letting you achieve the calorie deficit with ease. So, instead of taking heavy meals you could consider replacing some of your meals with clear soups, chunky soups or fruit or vegetable juices. Soups and juices can supply your body with all essential nutrients without making you fat.

Best weight loss recipes you could include in weight loss meal

Breakfast recipes

1 Oats porridge

Oats porridge is a nutritious creamy porridge made by boiling oats in skimmed milk. After getting cooked in milk, oats becomes thickened and creamy. To sweeten the porridge you can add a low calorie sweetener to the porridge. Tossing in berries & chopped nuts would enhance the taste, food value and richness of the porridge.

2 Ragi Idli                                                 

The Ragi Idli is a healthy twist to conventional idli. This idli is prepared from a mix of ragi flour, urad dal and idli rice. It is a filling, healthy, steamed prepared that can be enjoyed with the traditional South Indian coconut chutney.

Lunch recipes

1 Brown rice with chicken curry

The authentic chicken curry is one pot preparation in which marinated chicken is cooked with strong, flavorful Asian spices and garnished with loads of fresh coriander leaves. You can enjoy the chicken curry with fluffy, fuming hot brown rice and salads.

2 Egg Rice

The palate pampering egg rice is a filling, delicious rice-based dish prepared from brown rice, veggies, few aromatic spices, smoky crumbled egg and soy sauce. It makes a hearty meal for lunchtime.

Dinner recipes

1 Baked potato with herbs

Crispy baked potatoes spiced with black pepper powder, a pinch of salt, flavored with Chives, brushed with Olive Oil and topped with Cheese can make a wholesome, filling dinner especially when you are on a weight loss diet.

2 Chana masala with one whole wheat roti

The healthy, tasteful and spicy hot Chana masala or Chole made from chickpeas (an important source of plant-based protein) cooked in a tomato-based gravy spiced with green chili, red chili powder, garam masala powder and spicy tamarind is a great dish for a weight loss diet plan. You can enjoy it at dinner with one roti made from whole grain flour.

Snack recipes

1 Egg chaat

Toss hard boiled eggs with mint chutney, homemade tomato chutney, a mix of spices and boiled/raw veggies to get the most delicious, healthy and crunchy snack for weight loss; the Egg Chaat!

2 Tomato carrot soup

Tomato Carrot is a smooth, tasty and highly nutritious soup made from tomato and carrots. The soup is spiced with black pepper, cumin powder, hing, onion and garlic and garnished with chopped parsley.

Best tips to adhere to your weight loss meal

  • When you plan the meal, count calories to make sure that the meal helps you stick to the permissible calorie count for weight loss.
  • Set realistic goals and chalk out your meal plan in accordance with those goals.
  • Choose recipes wisely and try to follow a mix and match diet pattern so that you don’t easily get bored with the meals


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