a bowl filled with healthy food such as goji berries, bananas, strawberries, oats, etc. Built for the best meal plan possible.

Learn How to Build the Best Meal Plan for Your Weight Loss Program

Meal planning is a key part of losing weight. It can help you keep to your diet and reach your weight-loss goals by making your daily life easier. By planning your meals ahead of time, you can ensure you get the right amount of calories and nutrients to help you lose weight. Meal planning not only helps you stick to your diet, but it can also save you time and money.

According to a study,1 people who stuck to a planned meal plan lost much more weight than those who didn’t. The study found that people with a meal plan tended to stick to their diet and choose healthier foods.

To plan meals well, you must do more than choose the right foods. It also means thinking about how much food to eat, how to cook, and when to eat it. By sticking to a well-thought-out meal plan, you can lose weight and improve your health and well-being.

Choosing Foods that Promote Weight Loss 

a top-view of a bowl filled with healthy food, mostly fruit. Healthy food that promotes weight loss.Making a meal plan for weight loss can be hard because there are more things to consider than just the number of calories. When trying to lose weight, it’s important to eat foods full of nutrients that will keep you feeling full and energized. A low-calorie diet may help you lose weight in the short term but may not be sustainable for the long term.

When creating a meal plan, aim for foods high in protein,2 fiber, and healthy fats. These nutrients are important for maintaining muscle mass, controlling appetite, and improving health. Choose whole, unprocessed foods like vegetables, fruits, whole grains, beans, and lean proteins. Avoid foods with a lot of added sugars, unhealthy fats, and artificial ingredients because they can make you gain weight and make it harder to lose weight.

Incorporating meal preparation for weight loss into your routine can also help you reach your goals.3 You can save time and ensure you always have healthy food by making meals and snacks ahead of time. A simple meal plan to lose weight could include oatmeal with berries and nuts for breakfast, quinoa, stir-fried vegetables for lunch, and grilled chicken with roasted vegetables for dinner.

If you have certain health problems or can’t eat certain foods, your meal plan should be changed to fit your needs. For example, if you follow a vegetarian weight loss meal plan, it’s important to ensure you get enough protein and other nutrients from plant-based sources. A vegan weight loss meal plan can include legumes, nuts, seeds, and tofu.

Similarly, if you have diabetes, it is important to focus on foods that will help regulate blood sugar levels. A healthy meal plan for weight loss for individuals with diabetes might include foods like leafy green vegetables, berries, and lean proteins.

When making a meal plan to lose weight, it’s important to consider any food allergies or intolerances. If you have a food allergy or intolerance, you should avoid eating the food that makes you sick. Working with a registered dietitian can help you make a meal plan that fits your needs and goals.

Make sure Your Meal Plan is Sustainable

A calendar beneath a pair of eyeglasses. Representing meal planning for weight loss. When planning meals to lose weight; it’s important to ensure the plan can be followed for a long time. A diet that is too hard to follow or has too many rules is not likely to work in the long run. You should consider a few practical factors to ensure your meal plan works.

Time and Effort

One thing to consider is how much time and effort the meal plan will take. Choose a plan that works with your schedule and fits with how you live. This could mean making meals ahead of time on the weekend or picking recipes that can be made quickly during the week.


Think about how many different recipes and tastes are in the meal plan. Mix simple and more complicated recipes, so you don’t get bored in a food rut. Try out different kinds of food and ways to cook to keep things interesting.

Using Apps 

Using a weight loss app or another way to keep track of your progress can help keep you accountable and on track with your meal plan. These tools can help you track what you eat and see how far you’ve come.

Food Safety

It’s important to follow healthy food safety rules when preparing food. Follow the right ways to handle food, like washing your hands, cooking food to the right temperature, and storing and reheating leftovers correctly.

Recipes that are Easy to Portion and Prepare

Many types of easy-to-make recipes can be divided up into a meal plan. You can make salads, grain bowls, or slow cooker recipes.

Remember that moderation and being aware are the keys to losing weight. Instead of cutting out whole food groups or limiting certain foods, try to eat a balanced diet with a variety of whole, nutrient-dense foods.

A low-calorie meal plan can help you lose weight, including belly fat, healthily. But it’s important to talk to your doctor or a registered dietitian to determine the right calories for your needs and goals.

The Value of Medical Guidance when Making a Meal Plan

A female doctor prescribing something to her patient.One of the most important things to consider is to prepare healthy meal plans for weight loss. Assistance from a doctor can be very helpful when making a healthy meal plan to lose weight. Doctors and other healthcare professionals have the knowledge and skills to help you make a safe, effective plan that fits your needs and goals.

Doctors can:

  • Help you understand how to plan around any health conditions or challenges you may have: If you have health challenges like diabetes or food allergies, this is something you should consider when making your meal plan. A doctor or registered dietitian can help you figure out what foods are good for your health and how much you should eat to help you lose weight.
  • Prescribe weight loss drugs: In some cases, a doctor may prescribe a weight loss drug such as Wegovy to help enhance the effects of switching to a healthier diet and exercise. Wegovy is a prescription medication that helps people lose weight by suppressing their appetite and increasing feelings of fullness.
  • Offer a referral to a registered dietician: A registered dietician can help you develop a personalized meal plan that fits your needs and goals. They can help you determine the best foods, how much to eat, and if you have any special needs, like food allergies or intolerances.
  • Offer a referral to a mental health expert: A mental health professional can help you figure out behavioral patterns surrounding food or exercise and how to change them. They can also give you the tools and support you need to make changes to your diet and lifestyle that will last.

It’s important to remember that not all tips for losing weight will work for you. What works for someone might not work for someone else. Work with a healthcare professional to determine the best course of action for your needs and goals.

Other Weight Loss Tools That Can Help

A black person holding a smartphone with the right hand while browsing weight loss apps.In addition to seeking medical guidance, several other tools can help you achieve your weight loss goals. These include meal planning apps and meal delivery services.

Meal Planning App

Meal planning apps can help you lose weight because they let you track how much you eat daily, plan your meals, and find healthy recipes. There are many different kinds of meal-planning apps. Some only let you keep track of your calories, while others give you detailed meal plans and recipes.

MyFitnessPal is an example of a meal-planning app. It lets people track how much food they eat by searching for and logging the foods they eat. MyFitnessPal also has tools to help you keep track of your exercise and set goals for losing weight or improving your health in other ways.

Mealime is another example of an app that helps you plan meals. It gives you personalized meal plans and recipes based on your tastes and dietary needs. This app is especially helpful for people with food allergies or special dietary needs, like vegans.

Pros of using meal planning apps:

  • Convenience: Meal planning apps allow you to conveniently plan your meals and snacks from your smartphone or tablet.
  • Variety: Many apps offer various recipes and meal ideas to help you stay motivated and avoid boredom with your diet.
  • Customization: Most apps allow you to customize your meal plan based on your dietary preferences and goals.

Cons of using meal planning apps:

  • Cost: Some apps may require a subscription fee or charge for additional features.
  • Time: Using a meal planning app requires time and effort to input your food intake and plan your meals and snacks.

Meal Delivery Services

A woman taking out her meal delivery while using black kitchen gloves.Meal prepping for weight loss can be tedious and time-consuming. A meal delivery service is another way to make it easier to plan meals and help you lose weight. These services offer ready-made or mostly ready-made meals that can be delivered right to your door. This saves you the time and effort of shopping for groceries and making meals.

Prepared meal service: Companies such as Home Chef or HelloFresh provide fully cooked meals that need to be heated up, making it easy to get a healthy meal on the table quickly. These services often offer a wide range of meal options, including vegetarian, low-carb, and gluten-free options.

Meal kit services such as Blue Apron or Plated deliver all the ingredients you need to make a meal, along with a recipe card. This allows you to prepare your meals, but with the convenience of having all the ingredients delivered to your door.

Pros of using a meal delivery service:

  • Convenience: Meal delivery services save you the time and effort of grocery shopping and meal preparation.
  • Variety: Many services offer various meal options, helping you avoid getting bored with your diet.
  • Portion control: Many services offer portion-controlled meals to help you stay on track with your weight loss goals.

Cons of using a meal delivery service:

  • Cost: Meal delivery services can be expensive, especially if you choose a prepared meal delivery service.
  • Limited customization: Some services may not offer many dietary preferences or restrictions options.
  • Lack of control: You may not have as much control over the ingredients and preparation of your meals when using a delivery service.
  • Waste: Prepared meal delivery services often generate a lot of packaging waste, which can harm the environment.

Overall, both apps that help you plan your meals and services that deliver meals can be helpful for weight loss. The best meal delivery service for weight loss will depend on your circumstances, what you like and how you live. A meal-planning app might be the best choice if you want more control over what goes into your food and how it’s cooked. If you don’t like cooking or have little time, a meal delivery service might be better for you.

A certified female dietician holding a skinfold caliper that measures body fat percentage.Planning your meals can be helpful when you’re trying to lose weight. It allows you to choose healthy, nutrient-dense foods and stick to a regular schedule. By planning your meals and snacks, you can save time and money and avoid the urge to eat unhealthy food.

But it can be hard to make a good meal plan, especially if you have health problems or dietary restrictions. This is when it can be very helpful to get help from medical professionals.

Doctors and registered dietitians can help you make a safe and effective meal plan that fits your needs and goals. They can also help you figure out how to plan around any health conditions or problems. They can also refer you to other experts, such as mental health professionals, to deal with unhealthy eating habits and behaviors.


In short, planning meals can be a very effective way to lose weight, and getting help from a medical professional can take much of the guesswork and stress out of the process. By working with a health professional, you can increase your chances of success and make a meal plan that is both healthy and easier to stick to.

Reach Your Weight Loss Goals With Semaglutide

Semaglutide (the same ingredient in Wegovy and Ozempic) is the only proven FDA-approved medication for long-term weight loss and management. Medical weight loss medications can help you on your journey toward your ideal weight.

Book a convenient online consultation and health check followed by a lab test. Eligible individuals will receive a medical weight loss prescription with medications delivered directly to your home.

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[1] Wing RR, Jeffery RW, Burton LR, et al. - Food provision vs structured meal plans in the behavioral treatment of obesity. Int J Obes Relat Metab Disord. 1996 Jan;20(1):56-62. PMID: 8788323;

[2] Hall KD, Kahan S. - Maintenance of Lost Weight and Long-Term Management of Obesity. Med Clin North Am. 2018 Jan;102(1):183-197. doi: 10.1016/j.mcna.2017.08.012;

[3] Ducrot P, Méjean C, Aroumougame V, et al. - Meal planning is associated with food variety, diet quality and body weight status in a large sample of French adults. Int J Behav Nutr Phys Act. 2017 Feb 2;14(1):12. doi: 10.1186/s12966-017-0461-7;