Last Updated on November 7, 2022 by
Losing weight is a goal I know many of you want to achieve. Maybe it’s the New Year, or maybe you’re getting married, or maybe you just want to live a healthy lifestyle. Whatever it is, we’re here to help.
Meal plan prep is a very important part of my weight loss success. What meal planning means is that you create a detailed plan for every meal, snack and dessert in a week. It’s essential that you choose meals that are healthy, and if you’re looking to lose some weight then your meal plan should be low in calories. Meal prep is one of the most effective ways to lose weight. Meal planning is essential for anyone trying to lose weight. Do it right, and you’ll eat fewer calories, save money and maintain healthful eating habits for the rest of your life. After all, if you want to take control of your weight, then this is the way to go. Here is why: I’m going to talk about Meal Plan Prep For Weight Loss, make sure you read this article.
Meal Plan Prep For Weight Loss

Meal prepping has long been touted as the nutrition go-to in the fitness world. Advocates praise it for keeping their diet on point and pounds off, all while saving them time and money. But what exactly counts as meal prep, and is it worth the hype?
When done right, meal prepping can be one of the biggest factors helping you lose weight fast and hit your fitness goals. But it takes a little strategy to get it right and make meals that you will continue to enjoy for more than a few weeks. To help, we’ve compiled our favorite meal prep ideas for weight loss, including recipes, meal planning strategies, and flavor hacks to stop boredom in its tracks.
How to Meal Prep for Weight Loss
Learning how to meal prep doesn’t have to be difficult. In fact, you can tailor your meal plan and approach to your skill level—no chef culinary skills needed.
Your diet, just like your meal prep, is personal. And what works for one doesn’t always work for everyone. To start, let’s get the basics down first.
What is Meal Prep?
Meal prepping is the art of planning and preparing some or all of your meals in advance with the intention of controlling calories and nutrition to meet personal dietary needs.
This could be making your lunch the night before, cooking in batches, or pre-cooking all your food and portioning it out for the week. And it is often done to improve overall nutrition intake, cut calories, gain muscle, support workouts, etc.
Meal Prep Benefits
Meal prepping benefits range from reduced cost and time spent to lower stress levels and more successful dieting. Taking control of your diet and the foods you’re eating is one of the best ways to make sure you are successful.
Having a plan and food on hand will prevent you from making poor, hunger-based decisions when they arise and can cut down on the amount you are eating out—saving you money in the long run. And with research continuing to suggest that meal planning is associated with better nutrition and more weight loss, it is definitely something worth considering if you are trying to get in shape (1,2,3).
Meal prepping can also help reduce the stress that comes with trying to eat healthier. Dieting, especially cutting calories, can cause you to think about food all day long. And not knowing what your next meal will be or whether or not it’s going to help your dietary goals can get overwhelming day after day.
Not to mention, your willpower gets drained much faster, and you are more likely to go off your plan when you’re tired or “not in the mood” to make the healthier decision, especially if it feels more difficult or time-consuming.
Solving all your food decisions in advance really frees up some of your willpower and mental stress, helping you reach your goals faster and with more ease.
Weight Loss Meal Plan
This is probably the most important part of your meal prep routine. Prepping food alone won’t necessarily help you drop pounds if you aren’t following the basic steps for weight loss.
Sensible Portions
Once you’ve got the basics down, it’s time to start putting it into action.
Calories and macros go hand in hand, which is why meal prepping on a macro diet can make keeping your portion control in check and calorie control even easier – especially since counting macros means you have an idea of how much of each type of food your should be eating.
You may also want to consider buying a food scale or use a food tracking app to be as precise as possible and learn the exact portion sizes that match your individual needs.
Keep in mind, the portions you use may change from one day to the next or one meal to the next, depending on your fitness and health goals. You can adjust your carb and protein portions around your workouts, eating more food when you are more active and a lighter meal on rest days or when you are not moving around as much.

Your carbohydrate needs are directly related to your level of physical activity, and you should eat more carbohydrates when you are the most active.
Here are some easy ways you can automatically get more nutrition and sensible portions into your meals:
- Load up on veggies. They should make up 1/3 to 1/2 of your meal to provide high amounts of nutrients, prebiotics, and fiber that will help keep your appetite in check and your metabolism going strong.
- Pick lean proteins to balance out the dish like chicken, fish, grass-fed beef, or tofu. Minimize breaded and fried versions to keep your calories in check. Eating more protein will help keep you satisfied and supports lean muscle, which is important for weight management.
- Use whole grains like quinoa, farro, brown rice, and whole-grain pasta as a base. They travel well and pair with just about any protein, veggies, and flavor you add. You can also use beans, lentils, peas, corn, or potatoes. Aim to keep your starch portion to 1/3 or less of your meal.
- Cook with small amounts of healthy fats like olive oil and avocado oil, or top with whole fats like olives, nuts, and avocados. A little bit goes a long way, so keep your portions small and only add what you need for flavor.
- Minimize added ingredients like salt, cheese, heavy sauces, high sugar dressings, etc. These can wrack up extra calories quickly from sugar and fat. Instead pile on calorie-free additions to add more flavor and variety – like lemon, fresh herbs, garlic, paprika, or chili flakes. Or choose lighter options like salsa, kimchi, nutritional yeast, and sugar-free dressings.

Weighing Your Food
Been counting calories and still having trouble losing weight?
Learning how to weigh your food using a food scale is the most accurate way to control your portions. Even if you are using measuring cups and spoons, this still requires some eyeballing.
If you are new to meal prep or need to be super strict about your calories, consider using weights instead. Minor differences can really add up, especially when looking at high-fat toppings, dressing, and cooking oil.
For example, 1 ounce vs. 1.5 ounces of cheese topping can look pretty similar, but the larger portion adds 43 calories, 3g protein, and 3g fat to your meal. This amount may seem minor, but if this happened twice a day, 5 days a week, you’d be adding almost 500 extra calories without realizing it.
Healthy Meal Prep Ideas for Weight Loss
While the idea of meal planning is simple, the execution can take some strategy. Once you have an idea of the diet plan you are looking to follow – whether it is clean eating, paleo, vegan, etc., you can start planning your approach. You’ll want to consider the following:
- Gauge your level of commitment. Be realistic with yourself and your level of cooking expertise – how much do you want to cook and how often? If you aren’t a culinary expert, opt for more quick-cook foods, pre-chopped produce, and simple recipes.
- Tackle your weak spots first. What meals or snacks need the most attention? If you’re eating out every night, but doing all right when it comes to lunches, you may want to start with dinner.
- Start small. Begin by prepping for only 2 to 3 days or meals each week. Or start with something easy like breakfast or snacks.
- Pick a day to plan and execute. You can dedicate one or more days per week to prepping. And don’t forget to set aside some time to plan for the following week. For many, Sunday works as a great day to menu plan and cook for the week.
- Stock up on food containers and cooking equipment you will need. Having reliable meal prep containers can help you portion your food better, and keep meals tasting fresh and stored safely. And be prepared with any travel coolers if needed.
Meal Plan Template

Budget
You’ll need to determine exactly how much you plan to spend on meals each week, or your menu planning can easily get out of hand.
Overall, Americans spend roughly 10% of their income on food, so estimating somewhere around 10% of your take-home salary could be a good start (4). Or if you are already tracking how much you spend on food each month, including take-out and restaurant, you can use this amount as a high starting estimate.
Here are a few easy shopping tricks that can help make your planning even more budget-friendly:
- Mix and match ingredients to get more bang for your buck. As you plan your menu, look for versatile ingredients that work in multiple dishes.
- Look for items on sale and stock up on non-perishables when they are on sale, like dried beans and grains, and canned and frozen.
- Swap out expensive foods for a less expensive but similar option, such as cranberries in place of goji berries or brown rice instead of quinoa.
- Buy portion sizes that make sense to reduce waste. For example, you probably don’t need a 5-pound bag of apples for one person, unless you plan on using them in multiple recipes and for snacking.
- Shop different stores and online to get the best deals you can find. And look for what’s in season—it’s usually traveled shorter distances to get there, meaning it’s fresher and probably cheaper than during out of season.
Weekly Meal Prep Menu
Once you have your budget in place and plan in mind, you can curate your menu accordingly. It helps to actually write out a full week’s worth of meals and snacks so that you can plan for exactly how much food you will need to buy.
Consider how leftovers can be used or how staples like chicken breast, brown rice, or sweet potatoes can be executed in multiple ways.
Once you have a menu, you’ll need to create detailed recipes for each meal you are looking to prep. Do you need oil or seasonings? How much of each ingredient is necessary for each meal and all of your meals combined?
Shopping Lists
Once you have your desired menu set, you can now create your shopping list and adjust as needed based on your budget. Include weights or desired package sizes on your list to make sure you have enough on hand to execute your plan. It is also helpful to bring your full menu to the store with you in case last-minute substitutions are needed.
Best Meal Prep Recipes for Beginners
Looking for some recipe inspiration? Here are some of our favorite, easy recipes that work for meal preppers.
Up your portions as needed or swap in more variety with multiple proteins, veggies and grains you can divide up throughout the week! And don’t be afraid to get a little fancy with new flavors and seasonings – it will help keep your daily meal grind from getting boring and cut down on cravings.
7 Easy Dinner Recipes

Take the stress out of having to decide what to cook each night with simple prepped options you can reheat or cook in no time.
- Salmon Cakes – make ahead of time and reheat in a skillet or oven. Serve with a side salad and baked sweet potatoes. Or go for a salmon burger that won’t disappoint.
- Lean Crock Pot Pulled Pork – Everyone loves a good BBQ! Here’s one without any added sugar or fuss. Serve this with a low-fat slaw and corn on the cob.
- Sheet Pan Chicken and Veggies – Try with your favorite veggies and add potatoes or serve with brown rice or quinoa.
- Low-Calorie Stir Fry – Craving Chinese? Meal prep some of the ingredients ahead of time with pre-chopped veggies and pre-cooked grains. Then toss it all together in a skillet with your favorite protein for an easy dinner in no time.
- Butternut Squash and Chicken Pad Thai – Double up this recipe for lunch leftovers and serve with lots of fresh herbs, scallions, and a drizzle of extra sriracha to keep it tasting fresh.
- Healthy Salmon Chowder – Impress your dinner guests with this light, smoky, and flavor-packed chowder, or make ahead and enjoy at lunch all week.
- Simple Bolognese – Yes, pasta can fit into your diet! Choose whole-grain noodles, or swap in zoodles for fewer carbs, and load up on veggies and protein using this simple sauce recipe.
Breakfasts and Lunches

Breakfast is one of the easiest meals to make ahead of time. And there are also multiple grab-and-go options you can get from the store, like Greek yogurt with fruit or a lean and protein-packed frozen burrito.
The trick is to get more protein into your mornings and avoid high sugar, high-calorie options—like pastries, sugary cereal, syrups, and white breads—that are going to drain your energy later in the day and mess with your appetite.
10 Breakfast Recipes:
- Egg White Frittata – Veggies are also for breakfast! Try these in individual muffin tins for a pre-portioned option. Serve alone, with roasted sweet potatoes, or sprouted grain toast and avocado for more carbs and calories when you need it.
- Pumpkin Chia Pudding – Need something a little sweeter in the morning? This simple pudding tastes like Thanksgiving and is guaranteed to make your day. Add 4 to 6 scoops of vanilla protein powder to this recipe for a healthy protein boost.
- Maple Sweet Potato Waffles – Need we say more? Make ahead and serve warm with some fruit and yogurt topping or a drizzle of sugar-free syrup.
- Greek Yogurt Parfait – These look as good as they taste. Fill small mason jars in advance and grab these on the run.
- Freezer Friendly Breakfast Burritos – Forget fast food. Make these bad boys in advance, wrap in plastic wrap and store in the freezer. Then just pop them in the microwave and make everyone jealous!
- High Protein Salmon Toast – This simple toast recipe feels gourmet but packs a ton of nutrition into your morning.
- Overnight Oats – Mason jars were built for this. Make your hearty oats ahead of time and flavor multiple ways. Add a scoop of protein powder for even more flavor and nutrition.
- Clean Eating Breakfast Casserole – Make this once and have breakfast or snack options all week. A perfect blend of eggs, sweet potatoes, and veggies.
- Egg and Pesto Toast – Enjoy this quick recipe in less than 15 minutes of prep time to fill your belly with a delicious egg sandwich. Loaded with protein and radish for a little kick.
- High Protein French Toast – Great way to curb your sweet cravings without the guilt. Make the toast first and pack sugar-free syrup or nut butter on the side for topping. You can also top it with fresh berries or fruit.
7 Lunch Recipes
Eat lunch like you mean it! Long gone are the days of simple sandwiches and chips once you start meal prepping like a pro. Get some more nutrition by eating lunch like you do dinner – loaded with lean protein, veggies, and whole grains – utensils required.
These four make-in-advance dishes are guaranteed to brighten up your afternoon and keep your hunger at bay.
- Steak Fajita Bowls – Tastes like healthy take-out! Double the portions and make in advance for a tasty lunch all week long. Serve with your favorite toppings like tortilla strips or guac.
- Honey Sriracha Turkey Meatballs – Sweet and spicy, these flavor-packed meatballs are an amazing option for your weekly meal prep. Easy to make, and absolutely delicious – this will be the meal you most look forward to throughout the day!
- Hearty Salads – Check out these salads that will keep you feeling full and healthy AF. Change up your toppings each day for variety and opt for low-fat/low-sugar dressings that won’t pack on empty calories.
- Avocado Tuna Salad – The perfect blend of creamy and crunchy! Double up this recipe and serve with roasted sweet potatoes, on sprouted grain toast, or on top of lettuce. You can also try it with chicken.
- Easy Shrimp Ceviche – High protein, low carb, and no cooking required. Mix Trifecta shrimp with your favorite fresh veggies, toss in a zesty vinaigrette, and enjoy!
- Steak and Avocado Lettuce Wraps – The easiest, high-protein lettuce wraps you could eat all week long and not get tired of.
- Turkey Stuffed Bell Peppers – Great, portioned controlled dish. Add variety with toppings like low-fat cheese, gauc, or hot sauce. Roast the peppers ahead of time for even more flavor.
4 Plant-Based Recipes
Looking for high-protein vegan recipes for meal prep? Just about any traditional recipe can be made vegan or vegetarian with a few protein swaps – just add your favorite vegan meat substitute or plant-based protein. Here some of our favorite plant-powered meals:
- Vegan Tofu Scramble – The champion of vegan breakfast cuisine. This carb-friendly, protein-packed dish will not let you down. Enjoy as-is or throw it into a sprouted grain tortilla for a healthy breakfast burrito.
- Black Bean and Quinoa Veggie Burgers – Veggies with more veggies! Try this recipe with your favorite blends of grains, veggies, beans, and herbs – also works with lentils. These also work great as vegan meatballs served over roasted veggies with a drizzle of tahini sauce.
- Vegan Chili – Savory and delicious. Serve this over lentils or quinoa for even more protein, or top a baked sweet potato. For a vegetarian high protein twist, top with a scoop of plain Greek yogurt!
- Chana Masala – The easiest Indian recipe you can make! Toss in cauliflower or spinach for a nutrient boost and serve over brown rice or quinoa.
Healthy Snack Ideas

Don’t forget to plan your snacks as well. Snacking is one of the easiest ways to make or break your diet. And most convenient food options are loaded with sugar and empty calories.
Instead opt for a simple, nutrient-dense fruit or veggie paired with a healthy dose of protein or fat to keep you feeling satisfied. Here are some quick options you can grab:
- Hard-boiled eggs
- Grass-fed jerky
- A piece of fruit and low-fat string cheese
- A handful of nuts and dried fruit
- Whole-grain crackers or fruit and nut butter
- Tuna or chicken salad with whole-grain crackers
- Hummus with veggies and grilled chicken strips to dip
- Greek yogurt with fruit
Food Prep Hacks
Cooking your food, especially in large quantities in advance, can seem overwhelming, but it doesn’t have to be! There are many tricks of the trade to help you cut your meal prep time down and eliminate the stress that comes along with following a healthy eating plan. Check out these popular meal prep ideas:
- Use big batch cooking to create one-pot dishes that will last you for days. Whip up a healthy chili, stew, or curry in a crockpot and serve over your favorite grains. Keep the grains separate before serving to make them taste extra fresh. Enchiladas, lasagna, casseroles, and pilafs also work wonders for getting more meals out of your recipes.
- Buy pre-chopped ingredients such as veggies, bagged salads, and frozen and canned produce to minimize prep time.
- Make healthy breakfast or lunch burritos, wrap in foil and freeze for whenever you need them. Then pop them in the oven or microwave for a fast and balanced option.
- If you’re getting bored of the same dish each day, change it up with healthy toppings and add-ons or switch up your marinades using Ziploc bags and cook more than one flavor at a time.
Just like anything, losing weight takes time. But learning to meal plan, portion, and cook yourself healthy options are important skills that will last you a lifetime, and are invaluable to your health.
7-day weight loss meal plans with grocery list
The following meal plan provides options for 7 days of meals and snacks. The plan consists of nutrient-dense whole foods.
A person should determine the appropriate portion sizes, according to their weight loss goals, activity levels, and individual requirements.
Day | Breakfast | Lunch | Dinner | Snacks |
---|---|---|---|---|
1 | scrambled egg with spinach and tomato | tuna salad with lettuce, cucumber, and tomato | bean chili with cauliflower ‘rice’ | apple slices and peanut butter |
2 | oatmeal with blueberries, milk, and seeds | hummus and vegetable wrap | sesame salmon, purple sprouting broccoli, and sweet potato mash | tangerine and cashew nuts |
3 | mashed avocado and a fried egg on a slice of rye toast | broccoli quinoa and toasted almonds | chicken stir fry and soba noodles | blueberries and coconut yogurt |
4 | smoothie made with protein powder, berries, and oat milk | chicken salad with lettuce and corn | roasted Mediterranean vegetables, puy lentils, and tahini dressing | whole grain rice cake with nut butter |
5 | buckwheat pancakes with raspberries and Greek yogurt | vegetable soup with two oatcakes | fish tacos with slaw | boiled egg with pita slices |
6 | apple slices with peanut butter | minted pea and feta omelet | baked sweet potato, chicken breast, greens | cocoa protein ball |
7 | breakfast muffin with eggs and vegetables | crispy tofu bowl | lentil Bolognese with zucchini noodles | carrot sticks and hummus |
Grocery list
A weight-loss diet plan can often begin in the grocery store.
Planning ahead can help when it comes to purchasing and eating the right foods. If a person can visualize their shelves and refrigerator full of healthy foods, they may also be less tempted to add unhealthy varieties to their stock.
A person can consider the following tips:
- Creating a meal plan for the week ahead featuring healthy meals and basing a grocery list only on what those meals need. Then, committing to purchase only what is on the list to avoid choosing unhealthy snacks.
- Visualizing the store layout beforehand and avoiding the ice cream and candy aisles to reduce temptation.
- Reducing trips to the grocery store by stocking up on healthy items that are easy to store, such as lentils, oatmeal, quinoa, and rice.
- Ordering groceries for collection to avoid temptation when walking past the baked goods aisle.
Healthy additions to add to any grocery list include:
- canned or dried beans and lentils
- grains, such as brown rice and quinoa
- fresh and frozen fruits and vegetables
- fish and lean meats, including turkey
- eggs
- yogurt
- oatmeal
Understanding exactly what is needed and cutting out snacks high in added sugar and fat can make grocery shopping easier.
Weight loss and meal plans for vegetarians and vegans
When considering ways to lose weight, vegetarians and vegans should include whole foods and limit refined carbohydrates and processed foods. People should pay particular attention to packaging labels when purchasing meat alternatives, as many of these products contain added sugar and fat.
People who eat a plant-based diet will also need to ensure that their meals contain enough protein. Some good sources of plant protein include:
- soy
- nuts
- beans
- whole grains
Vegan meal plan
Research shows that people who follow a vegan diet tend to have a lower body mass index (BMI) compared to omnivorous diets and pescatarian diets.
Vegan diets are entirely plant-based, which means they do not include meat, eggs, or dairy products.
Vegan diets eliminate many foods high in fat, cholesterol, calories, and saturated fat. However, since animal diets contain vitamin B12, individuals following a vegan diet will need to find other sources of B12, such as supplements or fortified plant milks and cereals.
The following provides an example of a 1-day vegan meal plan.
Breakfast | Lunch | Dinner | Snack |
oatmeal with one-quarter cup of cooked rolled oats, a half cup of sliced banana, one-quarter cup of peanut butter, and soy or almond milk | grain bowl with 1 cup of quinoa and 1 cup of mixed vegetables including chick peas, Brussels sprouts, and broccoli | sweet potato tacos with avocado, onion, and tomato | hummus with carrot and celery sticks |
Vegetarian meal plan
Those who follow a vegetarian diet avoid meat and fish but may continue to eat eggs and dairy products.
ResearchTrusted Source shows that following a vegetarian diet can be an effective way to lose weight. However, individuals who follow a vegetarian diet need to be careful about what they eat to ensure they meet their nutritional requirements.
The below meal plan provides an example of what one day following a vegetarian diet might encompass.
Breakfast | Lunch | Dinner | Snack |
2 hard-boiled eggs with a dash of hot sauce and salt | kale salad with raisins, chickpeas, walnuts, and roasted sweet potatoes | black bean burgers with avocado and roasted Brussels sprouts on the side | plain yogurt with granola |
Weight loss meal plan for people with diabetes
Losing weight can help a person with diabetes manage their blood sugar levels and avoid complications.
According to the American Diabetes Association, people with diabetes should lose weight through a combination of exercise, diet, and portion control. Low glycemic index (GI) foods can help someone avoid spikes in blood sugar while they lose weight.
A person who has type 1 diabetes should consult their doctor or dietitian for help devising a weight loss plan. People will need to manage their diet to work alongside any medications they take to control their blood sugar levels.
Diabetes meal plan
For individuals with diabetes, a healthy meal plan should focus on whole foods rather than processed foods to help manage blood sugar levels as much as possible.
It will include non-starchy vegetables such as broccoli, spinach, and green beans. It will also incorporate fewer added sugars and refined grains, such as white bread, rice, or pasta.
Below is an example of what one day following a diabetes meal plan might entail.
Breakfast | Lunch | Dinner | Snack |
2-egg omelet with vegetables (spinach, mushrooms, bell pepper, avocado), and 1 cup blueberries on the side | sandwich: 2 regular slices high fiber whole grain bread, 2 oz canned tuna in water mixed with 1 tbsp lemon juice, and 1 mashed avocado | 1 cup cooked lentil penne pasta, 1.5 cups veggie tomato sauce (cook garlic, mushrooms, greens, zucchini, and eggplant into it), 2 oz ground lean turkey | 15–20 baby carrots with 2 tbsp plain hummus |
Heart-healthy weight loss and meal plan
Dietary choices can contributeTrusted Source to obesity and type 2 diabetes, which can increase person’s risk of cardiovascular disease.
A heart-healthy meal plan emphasizes foods that support cardiovascular benefits, such as vegetables, whole grains, and oily fish. It also limits red and processed meats, alcohol, and foods high in sugar and salt.
Examples of heart-healthy diets include the Dietary Approaches to Stop Hypertension (DASH) diet, the Mediterranean diet, and vegetarian diets. ResearchTrusted Source shows all of these diets can help prevent cardiovascular disease.
Below are some meal options for a heart-healthy diet.
Heart-healthy meal plan
Breakfast | Lunch | Dinner | Snack |
mixed fruit parfait (cantaloupe, strawberries, blueberries, kiwi) with a side of whole grain toast | 1 cup whole grain pasta with mixed vegetables (tomato, onion, kale) cooked in a skillet with 1 tbsp lemon and olive oil | 2 oz serving of salmon, with a side of green beans | 1 cup of mixed nuts — almonds, walnuts, and cashews |
Approaches for other groups
Dietary requirements vary. There is a range of approaches to weight loss that may benefit different people.
A 2017 systematic reviewTrusted Source investigated the effectiveness of weight loss interventions in men. The review found that the following strategies were the most effective at promoting weight loss:
- a calorie-restricted diet
- physical activity advice
- an activity and behavior-change program
However, while this review looked specifically at strategies for males, these approaches work for females too.
The review also notes that participants preferred face-based language and personal feedback. People who prefer this type of support and advice may benefit from using apps such as My Fitness Pal or receiving help from a personal trainer or registered dietitian.
Weight loss during pregnancy and breastfeeding
Dieting during pregnancy and breastfeeding may not be appropriate. Anyone concerned about their weight or general fitness during pregnancy or breastfeeding should talk with a doctor or midwife for further advice.
Weight loss and menopause
People going through menopause may find it more challenging to lose weight. A 2019 studyTrusted Source found that fat mass and body weight tend to increase during the menopause transition.
The study found that the women had an average fat mass increase from 1–1.7% per year of the transition, resulting in a 6% total gain in fat mass over the 3.5 year transition period. The average weight gain among the participants was 1.6 kilograms.
Females who aim to lose weight during menopause should ensure that they consume enough nutrients to support their bone health. Nutrients include:
- vitamin D
- calcium
- vitamin K
- magnesium
How many calories to lose weight?
According to the National Heart, Lung and Blood Institute (NHLBI)Trusted Source, to lose weight successfully and safely, people should aim to lose 1–2 pounds per week for 6 months. A person can achieve this level of weight loss by reducing their calorie intake by 500–1,000 calories per day.
However, the body can also make hormonal adaptations when a person cuts their calorie intake, and their weight loss may plateau as a result.
Many low calorie diets restrict fats, but fats help a person feel full. As such, some people may not be able to sustain a low fat diet.
People should also consider that calorie reduction alone may not be sufficient for maintaining weight loss. This is because foods with the same amount of calories can have different effects on a person’s metabolism.
For example, high GI foods could have detrimental effects on a person’s weight loss goals. According to a 2014 randomized controlled trialTrusted Source, these foods could cause:
- spikes in blood glucose levels and insulin levels
- cravings for high carbohydrate foods
- increased fat storage
Some examples of high GI foods include:
- sugary foods
- sugary soft drinks
- white bread
- white rice
- potatoes
In addition to cutting calories and eating healthy foods, individuals may want to consider incorporating an exercise routine to support their weight loss goals.
A 2020 study comparing diet versus a diet and exercise program for health enhancement and weight loss among overweight women aged 40–60 years found that a combined diet and exercise approach showed the best results.
What the research says
A 2018 reviewTrusted Source examined the optimal dietary approach for effective and sustainable weight loss among people who were overweight or obese. The review concluded that there is no single fit-for-all diet and that the best approach is individualization.
The same review emphasizes the importance of the following approaches for weight loss:
- avoiding added sugars
- limiting processed foods
- consuming whole grain products
- eating more fruit and vegetables
Other weight loss tips
Alongside meal planning and following a shopping list, some additional tips that may help a person lose weight include:
- being aware of portion size and the ratios of different macronutrients
- including protein and fiber in every meal
- exploring new herbs and spices to add variety to meals and reducing the need for extra sugar, salt, and fat
- batch-cooking healthy meals for the freezer
- avoiding long periods without food to reduce cravings for unhealthy snacks
- maintaining hydration to reduce cravings for sugary drinks
- performing 30 minutesTrusted Source of moderate-intensity physical activity on most or all days of the week
- partnering with a diet and exercise buddy
- using weighing scales no more than once a week at a consistent time of the day