Best Meal Plans for Weight Loss

meal planBest Meal Plans for Weight Loss

Research consistently shows that it takes planning to lose weight.  If you don’t follow the three Ps: planning, preparing and the right portions of your foods and beverages. 

Meal plans are one of the best ways to get your diet back on track is to use a meal plan designed to provide the right amount of calories that will promote steady weight loss.  It’s a lot easier to a better, reduced calorie diet by following a meal plan. A meal plan will take care of the planning and portions and all you need to do is purchase your groceries and prepare your meals and snacks.

Appetite for Health Meal Plans

Our meal plans are based on 1,600-calories a day and you can mix-and-match all lunches and dinners (as well as breakfasts) because each main meal has about 400 calories.  We also have snacks of  up to 200 calories each. That totals 1600 calories a day.

Our meal plans include natural whole foods and we focus on having adequate protein at each meal—especially breakfast—to keep you fuller on fewer calories. We also make sure each day is fiber-rich with plenty of  produce servings.

Most women will lose a pound a week following our meal plans.  Here’s a week’s worth (M-Friday) to test it out. We have monthly meal plans available on the site that also provide grocery lists, extra weight loss tips and tools and support for when you need it.


Breakfastveggie omelet

3 egg white and 1 egg omelet with mixed vegetables (i.e. spinach, broccoli, onion, mushrooms, tomato), 1 oz feta cheese, 2 slices of whole grain toast with 1 tsp nut butter


1 apple with 15-20 pistachios


Asian Chicken Salad:

1 cup mixed greens and 1 cup red cabbage with 2 oz grilled chicken breast, ½ cup edamame, shredded carrots, 1 Tbsp sliced almonds, sliced cucumber, red onion, bell peppers, topped with 2 Tbsp sesame dressing


6 oz nonfat Greek yogurt with ½ banana or ½ cup mixed berries


Beef Burgers

3 oz grilled or broiled sirloin burger (>90% lean) served on 1 whole grain roll or English muffin, with lettuce and tomato and mustard. Served with side tossed salad with 1 Tbsp light dressing



2 frozen whole grain waffles topped with 1 cup sliced fresh fruit and 2 Tabs nonfat plain Greek yogurt and 2 Tbps light maple syrup


1 Piece fresh fruit (peaches, nectarines, 1 cup berries)


cdb85649cf2fb46624154ebdc6f70489Chicken salad

3 oz white meat chicken mixed with 1 Tbsp nonfat plain Greek yogurt and 1 Tbps light mayo, chopped celery, and 2 tsp Dijon mustard, served on romaine lettuce leaves with sliced tomato


10 whole grain crackers with 1 oz light cheese and thin-sliced English cucumbers


3 oz white fish baked with lemon juice and 1 tsp olive oil.

Kale salad with chopped kale, 1 Tbsp toasted almonds, 1/2 orange wedges, and 1 Tbsp light citrus vinaigrette



1 cup cooked oats with 1 cup berries and 1 Tbsp chopped nuts or ground flax seed, and cinnamon, if desired


3 oz turkey or chicken breast served with ½ cup quinoa with 2 cups sautéed spinach in 1 tsp olive oil, garlic and onion


1 cup fresh berries with 2 Tbsp non-fat plain Greek yogurt


Veggie Burger

1 veggie or bean burger served on 1 whole-wheat toasted pita bread with 2 Tbsp low fat shredded cheese, lettuce, tomato, and mustard.

Side green salad with 1 Tbsp light dressing



Spinach, Mushroom, and Leek Frittata

½ medium banana


12 oz nonfat or soy latte


2 slices multi grain bread spread with 2 Tbsp hummus and topped with cucumber, carrots, peppers, and tomato

1 cup fruit salad


10 almonds and 1 oz low-fat cheese


Pasta Dinner

1 cup whole grain pasta with ½ cup meat sauce (make with ground sirloin) and 1 Tbsp grated Parmesan cheese.

Tossed salad with 1 Tbsp light dressing



1 cup whole grain cereal with 1 cup skim or nondairy milk

½ grapefruit


2 Tbsp hummus with carrots, cucumber, celery, and peppers


Mediterranean Couscous Salad

½ cup whole grain couscous with 1 oz crumbled feta, arugula, chopped tomato, cucumber, and 2 oz cubed, grilled chicken breast. Dress with 1 tsp olive oil, lemon juice and chopped dill and oregano



3-4 oz grilled shrimp with

Roasted asparagus made with 1 tsp olive oil and

1 small 5” baked sweet potato with 2 tsp light butter or soft spread




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