How to Build a Weight Loss Diet Meal Plan
By Lizzie Streit, MS, RDN, LD
Most people know that eating healthy is helpful when trying to lose weight, but how to put this into practice isn’t always intuitive. While it’s well-known that fruits and vegetables are nutritious on their own, you may not be aware of how to pair these foods with others to make a complete meal.
This post includes details about how to make a weight loss diet meal plan. You’ll learn tips for choosing healthy proteins, carbohydrates, and fats and turning them into flavorful meals.
Components of a Weight Loss Plate
Eating balanced meals is key for maintaining a healthy weight and feeling energized and well. A balanced meal is defined as one that includes all of the macronutrients — protein, fat, and carbohydrates — and leaves you satisfied. When meals are satiating and meet your nutrient needs, you are less likely to crave snacks or sweets and overeat less healthy options.
To start, here is the anatomy of a balanced meal:
Vegetables: Most nutrition guidelines suggest making half of your plate vegetables. This is because vegetables are loaded with micronutrients and beneficial compounds and provide healthy carbohydrates and dietary fiber, all while containing very few calories. They are filling, colorful, and the ideal base for a healthy plate. You can include both non-starchy and starchy vegetables in your meals, but keep in mind that starchy options like potatoes also count towards the portion of the plate dedicated to complex carbohydrates. If you are watching your carbohydrate intake due to type 2 diabetes or another condition, consider sticking with mostly non-starchy vegetables for this section of the plate. These include leafy greens, Brussels sprouts, broccoli, cauliflower, eggplant, green beans, bell peppers, mushrooms, carrots, tomatoes, and celery.
Lean proteins: Next, choose a protein-rich food to help fill you up and boost the satiety factor of the meal. Healthy options include lean cuts of poultry and meat, such as skinless chicken breast, pork tenderloin, and top sirloin, eggs, low-fat Greek yogurt or cottage cheese, and fish. Plant-based proteins, including tofu, beans, lentils, and nuts or seeds, are excellent choices as well. Fill about a quarter of your plate with protein.
Complex carbohydrates: The final quarter of the plate should feature complex carbohydrates, such as whole grains, starchy vegetables, or beans. These foods are rich in fiber and micronutrients and do not cause rapid spikes in blood sugar like those that result from refined carbohydrates. Some delicious sources of healthy carbs include sweet potatoes, oatmeal, whole grain pasta, peas, brown rice, wild rice, corn, winter squash, and farro. If you are making a vegetarian meal, don’t worry about beans falling into both the protein and carbohydrate category. Most foods provide more than one macronutrient. As long as you are creating a satisfying meal with a mix of nutrients from wholesome foods, you don’t need to get too caught up in what foods fall into which categories.
Healthy fats: The final ingredient for a nutritious plate is a source of healthy fat. Typically, fat doesn’t get a designated spot on the image of a balanced plate. Instead, it’s recommended to use a source of fat for cooking the ingredients, in a dressing or sauce, or as a topping. For example, you could roast the vegetables for your meal in extra virgin olive oil, make a dressing from blended avocado, or sprinkle a salad with pumpkin seeds. Healthy fats can appear in other areas of the plate too, such as in the form of fatty fish, nuts, and seeds in the protein section. Remember to stick with mostly unsaturated fats, such as those founds in olive oil and nuts, and keep saturated fat intake from fatty cuts of meats and full-fat dairy to a minimum.
Flavor boosters: While this section isn’t a specific nutrient, it’s the most important category! Balanced meals aren’t worth much if they’re not flavorful and appealing. After all, you’re much more likely to stick to eating a healthy plate if you enjoy the food. To boost the taste of your meals, add herbs and spices, citrus, salsas, and healthy sauces. For example, serve fish taco bowls with mango salsa and a yogurt-based dressing seasoned with cilantro and lime juice, or coat a vegetable and tofu stir fry with peanut sauce. Toss vegetables in your favorite herbs before roasting and cook chicken in salsa to boost flavor.
Examples of Balanced Meals for Weight Loss
Now that you know the components of balanced meals, you may be looking for some examples! Here are some ideas using common ingredients, followed by examples from the Healthy For Life Meals menus. You’ll notice that every meal has a source of protein, complex carbohydrates, and healthy fats.
Breakfast
Pepper and onion egg scramble, omelet, or egg “muffin” with shredded cheddar cheese and a side of fruit
Oatmeal with shredded carrots, raisins, walnuts, and cinnamon
Avocado mashed with white beans and spread onto whole grain toast, topped with an egg or sunflower seeds, and sprinkled with red pepper flakes
Low-fat Greek yogurt with berries and cashews
Healthy For Life Meals:
Herbed Scrambled Eggs and English Muffin
Scrambled Eggs and Whole Wheat Pancakes with Blueberry Citrus Sauce
Cherry Oatmeal with Almonds
Pumpkin Pie Yogurt with Cinnamon Granola
Avocado and Egg Toast with Fresh Tomatoes and Feta
Lunch
Taco salad with romaine lettuce, taco meat (beef or turkey), tomatoes, corn, black beans, shredded cheese, salsa, and a lime olive oil dressing
Low-fat cottage cheese with diced tomatoes, hemp hearts, parsley, and lemon juice
Lentil vegetable soup with a side of fruit
Hummus bowl with carrots, onions, cucumbers, chickpeas, fresh herbs, olive oil, lemon juice and served with whole wheat pita bread
Healthy For Life Meals:
Seasoned Chicken Taco with Garden Salad
Classic Tuna Salad Sandwich with Vegetable Soup and Apple
Beef Vegetable Barley Stew with Carrots and Dill Dip
Turkey Mozzarella Pasta Bake and Blended Vegetables
Black Bean Sliders with Carolina Style Slaw
Dinner
Baked salmon with roasted paprika sweet potatoes and garlic green beans
Slow cooker barbecue chicken, coleslaw tossed in olive oil lime dressing, and baked potatoes
Roasted chickpeas and broccoli, wild rice, and honey mustard dressing
Sheet pan chicken fajitas with roasted peppers and onions, brown rice, and avocado
Healthy For Life Meals:
Shrimp and Roasted Vegetable Paella
Orange Honey Glazed Salmon with Butternut Couscous
Chicken Parmesan with Rosemary Potatoes and Seasoned Vegetables
Sesame Peanut Pasta and Veggies
Beef Barbacoa and Roasted Cauliflower on Red Rice
Note from Healthy For Life Meals: The example meals in this post are just a few of the delicious meals on our menus! Get started with one of our plans today to get fully prepared, flavorful, nutritionally balanced meals delivered to your doorstep. Choose from 1200 and 2000 calorie traditional menus or a 1500 calorie vegetarian option. Get $10 off your first order with discount code: TryHFLM