Healthy Eating Plan to Lose Weight

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A Healthy Eating Plan to Lose Weight. Your Guideline to Create Your Own Meal Plans to Live a Healthy Life

Your Guideline to Create Your Own Meal Plans to Live a Healthy Life

It happens most of the time… at some point or another of a client mentoring journey I’m asked for a healthy plan to lose weight.

But I Love the Unusual Word "Regimen"

Did You Know that according to online Merriam-Webster dictionary, we borrowed the word "regimen" straight from Latin, spelling and all.  But in Latin, the word simply meant "rule" or "government." 

In English, it usually refers to a system of rules or guidelines, often for living a healthy life or taking a regular dose of exercise. 

And I like to use the word regimen, first because that's what we use in Spanish and second because since I am not friends with the concept of a “diet” and still less with a “diet plan”, I love the idea of “rules or guidelines for living a healthy life”.

Because that’s the way I work; I give rules that need to be maintained and I offer guidelines to help you build a healthy weight loss or management plan depending on what you need. 

But " healthy eating plan to lose weight " made the point so in the end I decided to stay with it.   

Just to Be Clear

It is the same healthy eating plan for women as the healthy eating plan for men!

There is no difference! If for some reason a man or a woman needs more or less energy than the average... then just have a larger portion size!

What Not to Eat to Lose Weight

There are things you shouldn’t eat if you are in a weight loss management mood.

In the healthy eating plan for weight loss I am sharing with you here, you’ll definitely miss any type of highly manufactured food, simple carbs and you won’t see too many carbs at night.    

But what you will find is a lot of food. In fact you can learn about how much food you need each day here. You have to eat to lose weight. There is no way you can lose and maintain your weight on the long term if you eat a very restrictive diet with little food. 

Not to mention how hungry and unhappy you’ll be and how your food cravings will be out of control. 

How to Adapt This Easy Meal Plan to Lose Weight to Your Needs

I am providing you with a very easy weight loss plan for a week. You can always play with the main ingredients to create different meal plans according to your needs.

The one I am giving you includes healthy weight loss meals but you can also adapt your favorite meals by using whole grains, lowering fat and sugars and increasing vegetables to design your own weekly plans that fits into your needs and weight objectives. If you need help deciding what to get at the grocery store here you have a few tips

The idea of a meal plan is to balance the nutritional values each day.

For example, if you are having a rich macaroni pasta with cheese and meat for lunch, you would need only vegetables and an egg for dinner. If that is not enough to fill you, eat some fruit with cheese or a Greek yogurt.

Or if you know you are having cake at night to celebrate your son’s birthday, have a light dinner with no other carb.

Although you will see three snacks listed for each day, only a maximum of two snacks a day is allowed. You should organize them according to your needs.

All serving sizes are single serving unless otherwise noted. You can learn more about portion sizes here.

You will find that this is an effective weight loss plan because if you follow it it guides you precisely through many of the fast weight loss tricks you want to learn for weight loss management.

More tricks to come very soon in my new blog posts. I promise.   

A Simple Weight Loss Meal Plan

MONDAY

Breakfast

• whole wheat toast with olive oil and prosciutto 

• low-fat cheese 

• coffee or tea

Snack (if more than 3-4 hours remain before lunch)

• nuts  

• fruit (½ serving) 

Lunch

• tomato salad

• macaroni with meat, tomato, and grated cheese

• fruit 

 Snack (if more than 3-4 hours remain  before dinner)

 • low-fat cheese 

• whole grain bread (½ slice)

 Dinner 

• steamed broccoli 

• ham omelet

• fruit 

• treat

Snack (if more than 3-4 hours remain  before bed)

• carrots with hummus

 

TUESDAY

Breakfast

• plain yogurt with fresh fruit 

• low sugar, high fiber cereal (1/2 serving)

• coffee or tea

Snack (if more than 3-4 hours remain  before lunch)

• whole grain bread (1/2 slice)

• low-fat cheese 

Lunch

• chicken with mushrooms and quinoa

• fruit 

Snack (if more than 3-4 hours remain  before dinner)

• nuts 

Dinner 

• vegetable cream  

• ham 

• kefir with berries 

• treat

Snack (if more than 3-4 hours remain  before bed)

• Carrots with hummus

 

WEDNESDAY

Breakfast

• whole-wheat toast with tomato and ham 

• low-fat cheese 

• coffee or tea

Snack (if more than 3-4 hours remain before lunch)

• nuts 

Lunch

• Vegetable soup with lentils, bulgur, quinoa, or similar

• fruit 

Snack (if more than 3-4 hours remain  before dinner)

• low-fat cheese 

• fruit 

Dinner 

• tomato and mozzarella salad

• grilled salmon

• yogurt 

• treat

Snack (if more than 3-4 hours remain  before bed)

• celery with guacamole

 

THURSDAY

Breakfast

• whole-wheat toast with olive oil and salami 

• yogurt 

Snack (if more than 3-4 hours remain before lunch)

• carrots with hummus 

Lunch

• whole wheat pasta salad with vegetables, tuna and beans 

• yogurt with fruit 

Snack (if more than 3-4 hours remain  before dinner)

• nuts 

Dinner 

• boiled green beans with carrots and onion

• eggs

• fruit 

• treat

Snack (if more than 3-4 hours remain before going to bed)

• mozzarella stick 

• small piece of prosciutto 

 

FRIDAY

Breakfast

• whole wheat toast with cheese spread and jam

Snack (if more than 3-4 hours remain  before lunch)

• low-fat cheese  

Lunch

• healthy hamburger with vegetables 

• whole wheat bread

• fruit  

Snack (if more than 3-4 hours remain  before dinner)

• yogurt and fruit 

Dinner 

• green salad

• fish

• low sugar homemade flan

Snack (if more than 3-4 hours remain before going to bed)

• yogurt 

 

SATURDAY

Breakfast

• kefir 

• high-fiber cereal (no sugar added or low sugar,) 

Snack (if more than 3-4 hours remain  before lunch)

• carrots with hummus

Lunch

• beef 

• quinoa 

• fruit  

Snack (if more than 3-4 hours remain before dinner)

• yogurt and fruit 

Dinner 

• green salad with egg, tuna, and nuts

• homemade puff pastry cake with lots of fruit

Snack (if more than 3-4 hours remain  before going to bed)

• mozzarella stick 

 

SUNDAY

Breakfast

• whole wheat pancakes with a small spoon of butter and maple syrup

Snack (if more than 3-4 hours remain  before lunch)

• low-fat cheese 

Lunch

• stir-fried chicken and vegetables and quinoa or couscous

• fruit 

Snack (if more than 3-4 hours remain  before dinner)

• yogurt 

Dinner 

• green salad

• grilled fish 

• yogurt 

• treat

Snack (if more than 3-4 hours remain  before going to bed)

• celery and hummus

You can have the Healthy Eating Plan to Lose Weight in a PDF format, easy to print and to save on your computer:

Over to You!

Will you use this information? 

I'd appreciate your feedback!

About the Author

Arantxa Mateo

Arantxa is a trained biologist, nutrition specialist and weight management coach. Born in Spain, she spent 5 years in Australia before moving to the US. Her motto is "Food is a pleasure. Nobody deserves to be on a diet."

Find out more about Arantxa and 32 Mondays >>

Write a comment

Comments: 1
  • #1

    luv (Thursday, 29 September 2016 17:02)

    typo
    ("than" should be "as")
    It is the same healthy eating plan for women than the healthy eating plan for men!
    ( that is a tough sentence-how about?)
    It is the same healthy eating plan for men
    and women
    (ojala que te ayude un poco)
    Me encanta todo