Last Updated on November 7, 2022 by
You’ve decided to take control of your health, and you’re looking for meal plan samples for weight loss that will give you the results you’re dreaming about. You want a diet plan that will fight fat, boost metabolism, and help you reach your goals. You need a weight loss meal plan that will work for you, and best of all- it needs to be easy!
Meal plans samples for weight loss usually fail because people just don’t eat the foods in the meal plan. They find a diet that works and then they binge eat. I’ve found the best way to lose weight is to ensure you’re eating foods that work with your body at each meal. 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 Samples For Weight Loss, make sure you read this article.
Meal Plan Samples For Weight Loss
These easy and delicious recipes will allow you to eat well and enjoy life on your weight-loss journey. Choose from 6 different menu options.
The Original Mayo Clinic Diet
A simple and delicious meal plan following the much-loved “Original” Mayo Clinic Diet. This classic family-friendly menu helps you understand the principles of the Mayo Clinic Diet whilst enjoying tasty, fuss-free meals.
Simple
This is our simplest meal plan ever. Based on the same principles as the Original Mayo Clinic Diet, this meal plan is designed to make eating well as easy as possible. You’ll find new recipes and assembly-style meals that use just a few shortcut ingredients. The result is quick meals that cost less but still taste great!
Higher Protein
Backed by scientific research, this tasty meal plan distributes protein evenly across each meal of the day. Balancing protein helps control appetite and curb cravings. The delicious recipes, packed with real foods, will support weight loss while keeping hunger at bay.
Healthy Keto
A high-fat, low-carb diet which delivers healthy fats from extra virgin olive oil, avocado, nuts and seeds, and keeps daily net carbs to around 50 grams. This healthier version of the trendy diet contains good-for-you ingredients like veggies, berries and even some beans, to keep your gut healthy and happy.
Vegetarian
A meat-free meal plan that delivers hunger-busting protein from beans, soy, eggs and dairy. Whether you’re vegetarian or just wanting to give meatless meals a go for a few weeks, the delicious recipes will inspire you to eat more plant foods.
Mediterranean
A plant-based meal plan featuring fish, nuts, legumes and unlimited vegetables and fruits. This delicious menu promotes heart health and provides an opportunity to eat more plant foods without giving up meat.
Weight Loss 7 Day Meal Plan
A combination of healthy balanced eating and leading an active lifestyle is the most effective way to manage weight over the long term. This 7-day weight loss meal plan is based on meeting the recommendations outlined in the Australian Guide to Healthy Eating and is created by an Accredited Practising Dietitian. It includes plenty of tasty and healthy recipes to help make the achievement of your weight related goals enjoyable!
To ensure your meal plan is realistic and sustainable, you may like to include an optional extra a few times a week. Examples include a glass of wine, a small piece of chocolate, or a sweet biscuit. Each of these items provides an additional 600kJ taking your daily kilojoule intake to approximately 6,800kJ.
Notes About This Meal Plan
• This meal plan provides approximately 6,200-6,800kJ daily and is based on the average energy requirements to achieve weight loss in a 20-50 year old woman who undertakes a light level of activity. Those who are very active may need to eat more.
• Energy requirements vary depending on age, activity, health status, height and weight. For personalised advice, seek the services of an Accredited Practising Dietitian.
• Those with a medical issue should seek advice from a medical practitioner before commencing a weight loss plan.
Day One
Breakfast
Wholegrain Cereal and Milk: 1 cup wholegrain flaky cereal + 1 cup skim milk.
Lunch
Chicken Salad & Roll: ½ chicken breast (skin removed) +1 slice reduced fat cheese + 2 cups salad vegetables (eg. lettuce, carrot, tomato, cucumber) + 1 grainy bread roll + 1/4 avocado spread.
Dinner
Beef Stir-fry: 120g lean beef + 1.5 cups cooked vegetables (eg. carrot, mushroom, celery, capsicum, snow peas) + 1 cup cooked brown rice + 2 tsp sesame oil for cooking.
Dessert/Supper
Fruit Salad & Yoghurt: 1 cup fruit salad + 1 tub low fat yoghurt.
Snacks
1 serving of fruit (eg. medium apple or banana or ¾ cup grapes or 2 tbsp raisins/currants/sultanas or 1 small mango.
Day Two
Breakfast
English Muffin and Fruit: 1 wholegrain toast English muffin + ½ tbsp peanut butter + 1 average piece of fruit.
Lunch
Rainbow Rice Salad: Mix together 90g canned salmon + 1/3 cup chickpeas + reduced fat crumbled feta cheese + 2 cups salad vegetables (eg. capsicum, carrot, snow peas, rocket) + 1 cup cooked brown rice.
Dinner
Prawn and Kimchi Omelette (1 serve): Served with 2 cup salad and 1 slice wholegrain bread.
Dessert/Supper
Fruit Smoothie: 1 cup skim milk + 1 serve fruit (eg. 1 medium banana or 2 cups berries).
Snacks
1 tub low fat/no added sugar yoghurt. + 10 nuts (unsalted, raw/dry roasted).
Day Three
Breakfast
Yoghurt and Fruit: 1 tub (200g) low fat/no added sugar yoghurt + 1 serve of fruit (eg. 2 nectarines or 200mL fruit juice or 1 apple).
Lunch
Tuna Salad Sandwich: 200g tinned tuna in springwater (drained) + 2 cups salad vegetables (eg. lettuce, cucumber, tomato) + 2 tbsp avocado + 1 slice cheese + 2 slices multigrain bread.
Dinner
Pork Chops and Vegetables: 120g lean grilled pork chops + 1 medium baked potato + 1.5 cups cooked vegetables (eg. carrot, squash, broccoli) + 2 tsp oil in cooking or as a dressing.
Dessert/Supper
Fruit Salad: 1 cup fresh fruit salad.
Snacks
40g reduced-fat cheese + 4 wholegrain crackers.
Day Four
Breakfast
Avocado on Toast: 2 tbsp mashed avocado on 2 slices multigrain bread (toasted) + 1 serve of fruit (2 kiwi fruit or 2 apricots or 1 pear)
Lunch
Chickpea, Vegetable and Barley Soup: ¾ cup chickpeas + 1 cup cooked vegetables (eg. tomato, celery, onion, carrot, spinach) + ½ cup cooked barley.
Dinner
Beef Ramen (1 serve): Served with additional 2 cup cooked vegetables.
Dessert/Supper
Yoghurt: 1 tub low fat/no added sugar Greek yoghurt topped with mixed seeds and nuts.
Snacks
1 serve of fruit (eg. 1 cups diced watermelon/rockmelon or berries) + 20g reduced fat cheese.
Day Five
Breakfast
Porridge with Fruit: ½ cup rolled oats + 2 cups berries (NB: porridge made with water + 0.5 cup skim milk).
Lunch
Tofu Miso Soup (1 serve): Served with 2 cups salad + 2 tsp balsamic vinegar.
Dinner
Grilled Chicken and Vegetables: 100g grilled chicken + 1.5 cups vegetables (eg. carrot, broccoli, eggplant) + 1 medium corn on the cob + 2 tsp oil in cooking or as a dressing.
Dessert/Supper
Fruit Smoothie: 1 cup skim milk + 1 serve fruit (eg. 1 medium banana or 2 cups berries).
Snacks
1 tub low fat/no added sugar yoghurt. + 10 nuts (unsalted, raw/dry roasted).
Day Six
Breakfast
Muesli and Milk with Added Fruit: 1 cup muesli cereal + 1 cup low fat milk + 1 banana.
Lunch
Homemade Chicken Burger: 100g grilled chicken + 2 cups salad vegetables (eg. lettuce, cucumber, tomato) + 2 tbsp avocado + 1 grainy bread roll.
Dinner
Lamb Chop with Mash and Vegetables: 1 large grilled lamb chop (fat trimmed) + 1 medium potato (mashed with 3 tsp margarine + a splash skim milk) + 1.5 cups vegetables (eg. carrot, pumpkin, broccoli).
Dessert/Supper
Mango & Yoghurt Parfait: 200g low-fat yoghurt layered with ½ cup sliced mango and 2 tbsp chopped nuts.
Snacks
1 piece of small fruit (eg. kiwi fruit, apricot, apple, mandarin). + 20g cheese.
Day Seven
Breakfast
Scrambled Eggs on Sourdough: 2 eggs (scrambled) + 2 slices sourdough bread (toasted) + 3 tsp margarine or 2 tbsp avocado + 1 average piece of fruit.
Lunch
Cheese, Avocado and Salad Sandwich: 40g reduced-fat hard cheese + 2 cups salad vegetables (eg. lettuce, carrot cucumber, tomato, capsicum) + 2 tbsp avocado + 2 slices multigrain bread.
Dinner
Grilled Salmon and Vegetables: 125g salmon + 1 cup cooked brown rice + 1.5 cups steamed vegetables (eg. cauliflower, broccoli, squash).
Dessert/Supper
Fruit Pop: Made with frozen fruits (eg. bananas or mangos) with Greek yoghurt.
Snacks
1 tub low fat/no added sugar yoghurt.