Last Updated on November 7, 2022 by

There are many approaches to losing weight and feeling good about your body. I’ve experimented with a variety of diets, including low-carbohydrate, calorie restriction, and “slow-carb” (the slow carb diet is outlined in a great book called The 4-Hour Body by Tim Ferriss).

Weight loss. It’s one of the most common goals that people set for themselves. For many, it’s a highly desired but elusive state of being. There are no shortage of articles, blog posts and e-books written about the benefits of weight loss. When we need to lose weight, to maintain or just live better, we take action through things like exercise, increased sleep and dietary changes. The problem is that these things never seem well planned out. You can learn more about how Menu Plan For Weight Loss works by visiting my site at https://foodkeg.com/

Menu Plan For Weight Loss

Meal planning can be a helpful tool if you’re trying to lose weight.

When done right, it can help you create the calorie deficit required for weight loss while providing your body the nutritious foods it needs to function and remain healthy.

Planning your meals ahead can also simplify the meal prep process and save you time.

This article explores the most important aspects of meal planning for weight loss, including a few easy recipes and extra tips to help you reach your goals.

How to meal plan for weight loss

When it comes to weight loss meal plans, the magnitude of options can be overwhelming. Here are a few things to keep in mind when you search for the most suitable plan.

Creating a calorie deficit in a nutrient-dense way

All weight loss plans have one thing in common — they get you to eat fewer calories than you burn (1Trusted Source, 2Trusted Source, 3Trusted Source, 4Trusted Source, 5Trusted Source).

However, though a calorie deficit will help you lose weight regardless of how it’s created, what you eat is just as important as how much you eat. That’s because the food choices you make are instrumental in helping you meet your nutrient needs.

A good weight loss meal plan should follow some universal criteria:

• Includes plenty of protein and fiber. Protein- and fiber-rich foods help keep you fuller for longer, reducing cravings and helping you feel satisfied with smaller portions (6Trusted Source, 7Trusted Source, 8Trusted Source).
• Limits processed foods and added sugar. Rich in calories yet low in nutrients, these foods fail to stimulate fullness centers in your brain and make it difficult to lose weight or meet your nutrient needs (9Trusted Source, 10Trusted Source).
• Includes a variety of fruits and vegetables. Both are rich in water and fiber, contributing to feelings of fullness. These nutrient-rich foods also make it easier to meet your daily nutrient requirements.

Building nutrient-dense meals

To incorporate these tips into your weight loss meal plan, start by filling one-third to one-half of your plate with non-starchy vegetables. These are low in calories and provide water, fiber, and many of the vitamins and minerals you need.

Then, fill one-quarter to one-third of your plate with protein-rich foods, such as meat, fish, tofu, seitan, or legumes, and the remainder with whole grains, fruit, or starchy vegetables. These add protein, vitamins, minerals, and more fiber.

You can boost the flavor of your meal with a dash of healthy fats from foods like avocados, olives, nuts, and seeds.

Some people may benefit from having a snack to tide their hunger over between meals. Protein- and fiber-rich snacks seem the most effective for weight loss (11Trusted Source, 12Trusted Source).

Good examples include apple slices with peanut butter, vegetables and hummus, roasted chickpeas, or Greek yogurt with fruit and nuts.

SUMMARY

A successful weight loss meal plan should create a calorie deficit while meeting your nutrient needs.

Helpful tips to make meal planning work for you

An important aspect of a successful weight loss meal plan is its ability to help you keep the lost weight off.

Here are some tips to help increase your meal plan’s long-term sustainability.

Pick a meal planning method that fits your routine

There are various ways to meal plan, so be sure to pick the method that best fits your routine.

You may decide to batch cook all of your meals over the weekend, so you can easily grab individual portions throughout the week. Alternatively, you may prefer to cook daily, in which case, opting to prep all of your ingredients ahead of time might work best for you.

If you don’t like following recipes or prefer a little more flexibility, you may opt for a method that requires you to fill your refrigerator and pantry with specific portions of foods each week while allowing you to improvise when putting them together for meals.

Batch-shopping for groceries is another great strategy that helps save time while keeping your refrigerator and pantry filled with nutrient-dense foods.

Consider trying an app

Apps can be a helpful tool in your meal planning arsenal.

Some apps offer meal plan templates that you can alter based on your food preferences or allergies. They can also be a handy way to keep track of your favorite recipes and save all of your data in one place.

What’s more, many apps provide customized grocery lists based on your selected recipes or what’s left over in your fridge, helping you save time and reduce food waste.

Pick enough recipes

Picking an adequate number of recipes ensures that you have enough variety without requiring you to spend all of your free time in the kitchen.

When selecting how many meals to make, look at your calendar to determine the number of times you’re likely to eat out — whether for a date, client dinner, or brunch with friends.

Divide the remaining number of breakfasts, lunches, and dinners by the number of meals that you can realistically cook or prepare for that week. This helps you determine the portions of each meal you’ll need to prep.

Then, simply sift through your cookbooks or online food blogs to pick your recipes.

Consider snacks

Allowing yourself to get overly hungry between meals may push you to overeat at your next meal, making it more difficult to reach your weight loss goals.

Snacks can help lower hunger, promote feelings of fullness, and reduce the overall number of calories you eat per day.

Protein- and fiber-rich combinations, such as nuts, roasted chickpeas, or veggies and hummus, appear best suited to promote weight loss.

However, keep in mind that some people tend to gain weight when adding snacks to their menu. So make sure you monitor your results when applying this strategy.

Ensure variety

Eating a variety of foods is instrumental in providing your body with the nutrients it needs.

That’s why it’s best to avoid meal plans that suggest batch cooking 1–2 recipes for the whole week. This lack of variety can make it difficult to meet your daily nutrient needs and lead to boredom over time, reducing your meal plan’s sustainability.

Instead, ensure that your menu includes a variety of foods each day.

Speed up your meal prep time

Meal prepping doesn’t have to mean long hours in the kitchen. Here are a few ways to speed up your meal prep time.

• Stick to a routine. Picking specific times to plan the week’s meals, grocery shop, and cook can simplify your decision-making process and make your meal prepping process more efficient.
• Grocery shop with a list. Detailed grocery lists can reduce your shopping time. Try organizing your list by supermarket departments to prevent doubling back to a previously visited section.
• Pick compatible recipes. When batch cooking, select recipes that use different appliances. For instance, one recipe may require the oven, no more than two burners on the stovetop, and no heating at all.
• Schedule your cook times. Organize your workflow by starting with the recipe requiring the longest cooking time, then focus on the rest. Electric pressure cookers or slow cookers can further reduce cooking times.

Inexperienced cooks or those simply wanting to reduce the time spent in the kitchen may want to pick recipes that can be prepared in 15–20 minutes from start to finish.

Store and reheat your meals safely

Storing and reheating your meals safely can help preserve their flavor and minimize your risk of food poisoning.

Here are some government-approved food safety guidelines to keep in mind:

• Cook food thoroughly. Most meats should reach an internal temperature of at least 165°F (75°C) while cooking, as this kills most bacteria.
• Thaw food in the refrigerator. Thawing frozen foods or meals on your countertop can encourage bacteria to multiply. If you’re short on time, submerge foods in cold water, changing the water every 30 minutes.
• Reheat food safely. Make sure to reheat your meals to at least 165°F (75°C) before eating. Frozen meals should be eaten within 24 hours of defrosting.
• Dispose of old food. Refrigerated meals should be eaten within 3–4 days of being made, and frozen meals should be consumed within 3–6 months.

SUMMARY

Picking a meal-planning method that works for you, along with an adequate number and variety of meals and snacks that can be cooked or reheated quickly and safely, increases your likelihood of sustainable weight loss.

Easy recipe ideas

Weight loss recipes don’t have to be overly complicated. Here are a few easy-to-prepare ideas that require a minimal number of ingredients.

• Soups. Soups can be batch-cooked and frozen in individual portions. Be sure to include a lot of vegetables, as well as meat, seafood, beans, peas, or lentils. Add brown rice, quinoa, or potatoes if desired.
• Homemade pizza. Start your pizza with a veggie- or whole-grain based crust, thin layer of sauce, source of protein, such as tempeh or turkey breast, and veggies. Top with a little cheese and fresh leafy greens.
• Salads. Salads are quick and versatile. Start with leafy greens, a few colorful vegetables, and a source of protein. Top with olive oil and vinegar and add nuts, seeds, whole grains, or starchy vegetables.
• Pasta. Start with a whole-grain pasta of your choice and source of protein, such as chicken, fish, or tofu. Then mix in a tomato-based pasta sauce or pesto and some vegetables like broccoli or spinach.
• Slow cooker or electric pressure cooker recipes. These are great for making chili, enchiladas, spaghetti sauce, and stew. Simply place your ingredients in your device, start it, and let it do all the work for you.
• Grain bowls. Batch cook grains like quinoa or brown rice then top with your choice of protein, such as chicken or hard-boiled eggs, non-starchy veggies, and a healthy dressing of your liking.

SUMMARY

The recipe ideas above are simple and require very little time to make. They can also be prepared in a variety of ways, making them incredibly versatile.

7-day menu

This sample menu includes a variety of nutrient-, fiber-, and protein-rich meals to help you reach your weight loss goals.

Portions should be adjusted to your individual needs. Snack examples are included in this plan but remain completely optional.

Monday

• Breakfast: overnight oats made with rolled oats, chia seeds, and milk, topped with fresh berries and pumpkin seeds
• Lunch: premade egg-and-veggie muffins with a fresh basil-and-tomato salad and some avocado
• Snack: mango-spinach smoothie
• Dinner: homemade cauliflower-crust pizza topped with pesto, mushrooms, peppers, a handful of spinach, and marinated chicken or tempeh

Tuesday

• Breakfast: breakfast smoothie made with kale, frozen cherries, banana, protein powder, flax seeds, and milk
• Lunch: mixed green salad with cucumber, bell pepper, tomato, corn, sweet potato, olives, and grilled salmon or roasted chickpeas
• Snack: sliced apple with peanut butter
• Dinner: red lentil dahl served on a bed of baby spinach and brown rice

Wednesday

• Breakfast: Spanish omelet made with eggs, potatoes, onions, and peppers, served with a side of salsa
• Lunch: leftover red lentil dahl and fresh spinach over brown rice
• Snack: homemade trail mix using your favorite unsalted, unroasted nuts and unsweetened dried fruit
• Dinner: chicken or tofu meatballs in a marinara sauce served with spaghetti squash on a bed of mixed baby greens and topped with Parmesan cheese or nutritional yeast

Thursday

• Breakfast: yogurt topped with fresh fruit and chopped walnuts
• Lunch: kale salad topped with a poached egg or marinated seitan, as well as dried cranberries, cherry tomatoes, whole-grain pita chips, and an avocado-mango dressing
• Snack: carrots, radishes, and cherry tomatoes dipped in hummus
• Dinner: beef or black-bean burger topped with lettuce, tomato, roasted peppers, caramelized onions, and pickles, served on a small whole-wheat bun and peppers and onions on the side

Friday

• Breakfast: breakfast salad made with spinach, homemade granola, walnuts, blueberries, coconut flakes, and a raspberry vinaigrette, as well as 1–2 hard-boiled eggs for extra protein if you like
• Lunch: homemade veggie spring rolls, dipped in peanut butter sauce and served with a side of raw veggies
• Snack: whole-wheat crackers with cheese or a spicy mashed black bean spread
• Dinner: chili served on a bed of greens and wild rice

Saturday

• Breakfast: pumpkin pancakes topped with Greek or plant-based yogurt, chopped nuts, and fresh strawberries
• Lunch: leftover chili served on a bed of greens and wild rice
• Snack: nut-and-dried-fruit trail mix
• Dinner: shrimp or bean fajitas with grilled onions, bell peppers, and guacamole, served on a corn tortilla

Sunday

• Breakfast: overnight oats topped with chopped pecans, mango, and coconut flakes
• Lunch: tuna or chickpea salad, served atop mixed greens with sliced avocado, sliced apple, and walnuts
• Snack: yogurt with fruit
• Dinner: grilled salmon or tempeh, potatoes, and sautéed kale

Ideas for dietary restrictions

Generally speaking, meat, fish, eggs, and dairy can be replaced by plant-based alternatives, such as tofu, tempeh, seitan, beans, flax or chia seeds, as well as plant-based milk and yogurts.

Gluten-containing grains and flours can be substituted for quinoa, millet, oats, buckwheat, amaranth, teff, corn, and sorghum.

Carb-rich grains and starchy vegetables can be replaced by lower-carb alternatives.

For instance, try spiralized noodles or spaghetti squash instead of pasta, cauliflower rice instead of couscous or rice, lettuce leaves instead of taco shells, and seaweed or rice paper instead of tortilla wraps.

Just keep in mind that completely excluding a food group may require you to take supplements to meet your daily nutrient needs.

11 Nigerian Food Time Table For Weight Loss

Need a Nigerian food time table for Weight Loss?

Then you’re in sweet luck!

Because I have complied not 1 but 11 different types of Nigerian weight loss meal plan, for you to pick and choose from.

Quick Note: Make sure you read to the end because I saved the best Nigerian weight loss meal plan for last.

Let’s get started right away…

1. Intermittent Fasting Nigerian Diet Plan

The intermittent fasting (IF) diet alternates between periods of fasting and periods of eating.

The idea of intermittent fasting is to restrict the time you’re allowed to eat, in order to reduce your overall calorie intake so you lose weight.

There are many different forms of intermittent fasting. However, the 16/8 method is one of the simplest and most popular forms of IF.

Which involves limiting your food intake to 8 hours daily, and fasting for the remaining 16 hours.

Foods allowed are healthy fat, protein, vegetables and fruits. In the fasting period: water, herbal tea and coffee are allowed to be taken.

Below is a eating schedule to lose weight fast with the advanced (16/8) intermediate fasting diet…

Intermittent Fasting Nigerian Diet Meal Plan

Snack Options Include Mixed Nuts, Granola Bar, Fruit In Season, Yoghurt, Etc.

Pros

• Effective
• Works fast
• Healthy for majority of the population.

Cons

• Not flexible
• Difficult to follow
• Not sustainable
• Might not be suitable for pregnant or breastfeeding women, & diabetes patients. 

2. Nigerian Plant Based Diet Plan

The main idea of the plant based diet is to reduce or eliminate intake of food(s) sourced from animals for health, weight loss ethical, or environmental reasons.

There are several versions of the plant based diet, however, the vegetarian diet and the vegan diet are the most popular. 

Below is a sample of the vegan diet meal plan: 

Nigerian  Vegan Diet  Meal Plan

Snack Options Include Any Fruit In The Season And Mixed Nuts.

Pros

• Effective
• Works fast
• Healthy for majority of the population

Cons

• Not flexible
• Difficult to follow
• Not sustainable
• Can lead to deficiencies in nutrient such as iron, vitamin B12, vitamin D, calcium, zinc, and omega-3 fatty acids (Found in animal produce)

3. Nigerian Low-Carb Diet Plan

Low carb diets like keto diet, Atkins diet, and low-carb, high-fat (LCHF) diet are some of the most popular weight loss diets right now.

The low carb diets works by limiting carb intake and replacing them with more protein or fats.

Some form of low carb diet limits carbs more than others. For example, keto diet limits carbs to less than 10% of your total calories, compared 30% or less for other forms of low-carb diets.

Below is a sample of the Keto diet meal plan: 

Nigerian Keto Diet Meal Plan

Pros & Cons Of The Ketogenic Diet

Pros

• Effective
• Works fast
• May improve blood sugar & insulin levels in people suffering from type 2 diabetes [1, 2].

Cons

• Not flexible
• Difficult to follow
• Not sustainable
• May raise LDL (bad) cholesterol levels
• Causes digestive upset in some people [3].
• May cause ketoacidosis – a dangerous metabolic condition [4, 5].

4. Nigerian Paleo Diet Plan

The main idea behind the paleo diet (Caveman diet, or stone-age diet) is to go back to the ways our ancestors ate.

On the basis that modern illness and disease are linked to the Western diet.

Foods allowed on the diet are vegetables, fruits, nuts, roots, and meat.

While foods Not allowed are processed food, processed oils, salt, sugar, alcohol, coffee, dairy products, grains, and legumes (Paleo advocates believe that the human body hasn’t evolved to process legumes, grains, and dairy products)

Below is a sample of the Paleo diet meal plan: 

Nigerian Paleo Diet Meal Plan

Pros

• Effective
• Works fast
• May reduce risk of several heart diseases

Cons

• Not flexible
• Difficult to follow
• Not sustainable
• Restricts several nutritious food groups, including legumes, whole grains, and dairy.

5. Nigerian Low-Fat Diet Plan

Low fat diet was very popular for decades, until low-carb diets took over.

Anyway, the idea behind the low-fat diet plan is to restrict fat intake to 30% or less than 10% (for the case of ultra-low-fat diet ) because fat contain about twice as much calories as protein and carbs. 

Below is a sample of the Low-fat diet meal plan: 

Nigerian Low-Fat Diet Meal Plan

Snack Ideas Include a Handful Of Berries, Nuts, Carrot, And Any Piece Of Fruit.

Pros

• Effective

Cons

• Not flexible
• Difficult to follow
• Not sustainable
• Can leads to health problems, as dietary fat is key in hormone production, nutrient absorption, and cell health.

6. Nigerian Mediterranean Diet Plan

The Mediterranean Diet, as the name implies, is simply just diet of the people in the Mediterranean countries like Italy and Greece.

The diet consist of eating plenty of vegetables, fruits,  legumes, seeds. whole grains, nuts, seafood. fish and olive oil.

Other foods like dairy, eggs, and poultry are to be eaten in moderation. While processed meat, refined grains, added sugar, and other processed foods are avoided.

Below is a sample of the Mediterranean diet meal plan: 

Nigerian Mediterranean Diet Meal Plan

Snack Options Include Muffins, Any Fruit In The Season, Mixed Nuts, Popcorn And Dark Chocolates.

Pros

• Can aid weight loss
• May help fight inflammation & oxidative stress.
• May help reduced risks of having heart diseases. 

Cons

• Not flexible
• Difficult to follow
• Not sustainable
• May not lose weight as it is not strictly a weight loss diet. 

7. Nigerian DASH Diet Plan

The word “DASH” means Dietary Approaches to Stop Hypertension.

The DASH diet is simply a diet modification to help prevent or treat high blood pressure (or Hypertension). Even though the DASH diet is not a weight loss diet, many people swear by it for weight loss.

This diet focuses on eating plenty of vegetables, fruits, whole grains, and lean meats. And limits the intake of sodium (salt), added sugars, red meat, and fat.

Below is a sample of the DASH diet meal plan: 

Nigerian DASH Diet Meal Plan

Snack Options Include Carrots, Almonds, Cashew, Peanuts, Yoghurt, Cheese, Popcorn, Dried Fruits, Any Fruit In Season

Pros

• Effective
• Reduce blood pressure levels & risk of several other heart diseases
• Lower your risk of breast & colorectal cancer

Cons

• Not flexible
• Difficult to follow
• Not sustainable
• May lead to increased insulin resistance due to low salt intake.

8. Nigerian WW (Weight Watchers) Diet Plan

WW (formerly known as ‘Weight Watchers’) is one of the most popular weight-loss programs in the world.

WW diet works based on points, where different foods are assigned different points based on their number of calories, fat, and fiber content.

The central ideas is that you have to eat within your daily allowed point, to get to your desired weight.

Below is a sample of the Nigerian WW diet meal plan: 

Nigerian WW (Weight Watchers) Diet Meal Plan

Snack Options Include Yoghurt And Any Fruit Of Choice.

Pros

• Effective
• Works fast
• Flexible

Cons

• Can get complicated (because it requires some calculations) 
• Can lead to over indulgence of unhealthy foods (since it’s flexible)
• Can be costly (depending on the subscription plan)

9. Nigerian Dukan Diet Plan

The Dukan diet is basically a high-protein, low-carbohydrate, and high-fat diet that was designed by Dr. Pierre Dukan in the 2000s for weight loss and nutrition.

The diet plan is usually followed for four weeks (or eight weeks in the case of people with diabetes) and has been popularized by celebrities such as Kim Kardashian.

There are four stages to this diet including the attack phase (eliminating carbs and surviving on lean proteins) and the cruise phase (gradually reintroducing healthy carbs).

Below is a sample of the Nigerian Dukan diet meal plan: 

Nigerian Dukan Diet Meal Plan

All Snack Options Are Protein Sources.

Pros

• Effective
• Works fast

Cons

• Not flexible
• Difficult to follow
• Not sustainable

10. Nigerian Zone Diet Plan

The Zone Diet Plan is based on the theory that your body operates in a certain range of calories, and when you go too low or too high, it will react negatively.

It’s goal is to help you balance your hormones, metabolism and moods.

The Zone Diet plan follows the ratio of 40% carbohydrate, 30% protein and 30% fat
diet.

The carbs should have a low glycemic index (a slower rise in blood sugar) which will make you fuller for longer. Your protein should mostly be lean and most of your fat should be mainly monounsaturated.

Below is a sample of the Zone diet meal plan: 

Nigerian Zone Diet Meal Plan

Snack Options Include Berries, Mixed Nuts, Avocados And Greek Yoghurt.

Pros

• Effective
• Works fast
• Simple to follow

Cons

• Not flexible
• May be too costly for some people to follow
• Missing nutrient like fiber, and vitamin C from restricted foods.
• Hard to stick to

11. SFS Diet: The Best Nigerian Weight Loss Meal Plan

After blood, sweat, tears, and years Of Careful Testing…

I was able to create a Fast, Safe, & Robust Fat-loss plan designed for imperfect People who love Nigerian Food.

And I called is Supreme Fat Loss System (SFS) for lack of a better name. 

This new Rapid fat-loss diet has produced hundreds of transformation and Raving Reviews from Doctors, Nutritionist, Students, Busy Mums & Other Smart fitness coaches.

SFS plan is the best Nigerian diet to lose weight. it’s a strictly Nigerian weight loss meal plan for 30 days plus.

I have shared with you different Free meal plan for weight loss in Nigeria.

You can pick and choose from any of 11 different diet time table for weight loss in Nigeria that you feel you can stick to for the long term.