Easy Meal Plans For Weight Loss

Do you need a meal plan to lose weight? Meal plans for weight loss are hard to organize on your own. It's usually easier to follow a healthy food plan put together by an expert nutritionist or dietitian.

Whether you are following a 1,200 calorie per day diet, a 1,500 calorie per day diet or a program with a higher calorie count, you'll find a plan to follow below. Then use the downloadable schedules and simple tips to reach your goal weight and keep the pounds off for good.

3 Meal Plans to Lose Weight
Before you choose the best low-calorie diet plan, it's important to know how many calories you need to eat each day. The number can vary depending on your size, your gender, and your activity level. Many commercial weight-loss plans assign women to a 1,200 calorie per day diet plan and men to a 1,500 calorie per day diet plan.

Once you know how many calories you plan to eat each day, choose one of these meal plans for weight loss.

1,200 Calorie Per Day Meal Plan to Lose Weight
1,500 Calorie Per Day Meal Plan to Lose Weight
1,700 Calorie Per Day Meal Plan to Lose Weight
Downloadable Meal Schedule for Weight Loss

Once you've chosen a meal plan, then it's time to schedule and track your meals. If you plan each meal in advance and have foods ready to go, you'll be more likely to stick to your diet. Use this downloadable form to schedule your meals.

Printable Weekly Weight Loss Meal Planner
Use the form to plan when and what you will eat each day. The meal plan you've chosen above will provide the what to eat, but you'll still need to decide when to eat. So is there a best time to eat each meal during the day? Not really. For weight loss, the number of calories you eat each day matters more than when you eat them.

Of course, that doesn't mean meal timing doesn't matter at all. Try to plan meals no more than five hours apart. Then schedule a light snack in between each meal. That way, you won't get so hungry that you cheat on your diet. Use your intuition, your own personal schedule, and your own needs as your guide.

5 Tips to Stick to Your Meal Plan
Schedule a time to plan. Set aside 30 minutes each week to schedule your meals and create a shopping list. You might find this easiest to do on Sunday mornings. Schedule your meal planning time just like you schedule all other important events in your life.  This is also the best time to schedule your workouts so you're sure that you get enough exercise to lose weight faster.
Shop and cook. After you've planned healthy meals, then it's time to go shopping. Many dieters do this immediately after they fill out their meal plan so that they are fully stocked for a week of healthy eating.  Then you can organize your refrigerator with diet-friendly foods so that weight loss foods are easy to find.
Post your plan. Your healthy weight loss plan won't do any good if it's sitting in a drawer buried beneath bills. So once you've filled out your form, post it in a place where you see it every day. It will serve as a reminder of your food choices and of your commitment to reach a healthy weight.
Prep foods in advance. To make sure you stick to your diet plan, organize your meals in advance. You can do this after dinner in the evening. Lay out the foods you'll eat for breakfast so they are ready to go when you wake up. Then pack your lunch and snacks for the next day. Finally, do any meal prep for the next night's healthy dinner so that it's easy to throw together when you come home from work.
Keep in mind that the first time that you sit down and plan meals to lose weight the process will take a little while longer.  But once you have a system in place, you'll breeze through the ritual and you might even like it!  Getting organized feels good and reaching your weight loss goals feels even better.

Almonds And Weight Loss

We know almonds taste great and they’re chock-full of protein and healthy fats. But can nuts actually help with weight loss?

The most common claim about almonds as a weight-loss tool is that they’re satiating, meaning they can prevent overeating. This study found that among dieters, those who supplemented their diets with almonds lost more weight than those who supplemented their diets with complex carbs.

And this study found that subjects who snacked on almonds every day didn’t gain any weight, even though they consumed hundreds of extra calories daily from the almonds. The scientists behind the study believe that’s because the almonds kept them from feeling hungry between meals.

Another possible reason almonds may be good for weight loss? Research has revealed that not all of almonds’ calories are absorbed by the body. Scientists believe that almonds may actually contain about 20-30 percent fewer calories than nutritional labels indicate because the rigidity of their cell makeup doesn’t allow for absorption.

Almonds are full of protein and research has shown that the nutrient is helpful for weight loss. One study found that a high-protein diet can boost metabolism, and another study found that protein has appetite-suppressing effects.

I definitely find almonds satisfying, and I’m a total believer in the power of protein.

I’m not surprised that studies show eating almonds helps prevent overeating at meals and keeps calories in check. They’re a great, filling, healthy snack.

With that in mind, though, it’s important to remember that calories count. Since almonds are high in fat, they contain a lot of calories:. An ounce of almonds (about 23 nuts) has around 160 calories, 14 grams of fat, and 6 grams of protein.

Those little almonds definitely add up! If you’re eating handfuls mindlessly throughout the day, you could be consuming more calories than you want. Don’t outweigh the benefits of almonds by eating too many of them.

The best way to use almonds as part of a weight-loss plan is to incorporate them into your meals and snacks in moderation. Carry a 100-calorie pack of almonds in your bag and whenever a snack attack hits, eat them instead of grabbing something from the vending machine. You’ll be amazed at how full almonds make you feel. Just remember to replace other snack foods with almonds. Don’t eat them in addition to everything else you’d eat in a day.

Enjoy these almond tips:

Snack on whole almonds. Several brands, like Blue Diamond, make 100-calorie packs of almonds and they even come in fun flavors. Rather DIY? You can have about 14 almonds for 100 calories.
Use sliced almonds on everything from salads to yogurt parfaits. They’re a great way to add flavor and crunch without adding a lot of calories. Just watch those portions. Each tablespoon has about 35 calories.

Water And Weight Loss!!!!

Everyone has their food preferences and there are countless diets out there encouraging different food choices. But water is the one thing we all consume every single day. But could drinking a lot of water actually help you lose weight?

Several studies have found that among people who are following a weight-loss plan, those who drank the most water lost the most weight.

An overall increase in consumption isn’t the only way water has been linked to weight loss.

Research suggests that drinking water before meals can expedite weight loss. In two studies, researchers found that overweight people who drank 500ml (around 17 ounces) of water a half hour before every meal lost more weight than those who didn’t consume pre-meal water.

It’s highly unlikely that water itself has weight loss properties. But it definitely has the ability to help you feel full. It’s surprisingly common to mistake thirst for hunger, so sipping on water throughout the day can eliminate so-called hunger pangs, which is probably going to result in less food consumption. And reducing your food intake is what’s going to keep the number on the scale moving down!

Unlike so many other beverages, water is also calorie-free. Even “healthy” drinks like 100 percent fruit juice, naturally sweetened iced tea, and vegetable-boosted smoothies add calories to your daily intake. Every time you reach for water instead of another beverage, you’re saving yourself from excess calories.

And as we all know, excess calories generally lead to excess weight.

It's not a magical weight loss elixir, but by incorporating water into a weight-loss-centric food plan and exercise routine, you’re definitely upping your chances of weight loss success!

If you're bored by plain water, try one of these ideas:

Sparkling water. The fizziness of carbonated water makes it more interesting. Make your own using a SodaStream or buy cans at the store. Just make sure you don’t get anything with added sugar.
Spike it with citrus. A lemon wedge isn’t your only option. Try a squeeze of lime, a slice of grapefruit, or an orange wedge.
Switch up the temperature. Water doesn’t have to be served ice cold. In fact, some people find it harder to drink that way. Pour yourself some room-temp or hot water for a change of pace.
Flavor infusions. Fill a pitcher with water and experiment by adding different fruits, herbs, or even veggies. Try strawberries, mint, and cucumber or go for a mix of sliced apples and peaches. Refrigerate the pitcher overnight, and in the morning, you’ll have lightly flavored water that can be enjoyed all day long.
Fun tip. Get a cute water bottle and bring it with you everywhere. This will help ensure you drink more water.

Break Through a Weight Loss Plateau

Many people assume surviving the holiday season unscathed by weight gain is not even possible, so they completely put their smart-eating habits on hold. Bad idea! Instead, stay on course by following these tips:

Avoid an All or Nothing Approach
Embrace the 80/20 mentality. Eat well 80 percent of the time, and indulge about 20 percent of the time. When it comes to holiday dinners, load up your plate with the healthier choices (like salad, lean protein, and veggies), and leave only a little room for the more decadent foods.

You can still enjoy a slice of grandma's famous pie, just don't have it morning, noon, and night!

Be Realistic
Between the office parties and family feasts, the holidays can be a tough time for weight loss. Dropping five or 10 pounds in December is an unrealistic goal for most people. Your best approach may be to focus on maintenance. This way, you won't get frustrated and completely throw in the towel on healthy eating if the number on the scale isn't budging.

Holiday Shopping
When you head off for a marathon session of gift shopping, make sure you bring some smart emergency snacks. Otherwise, you could find yourself super hungry and caving into mall smoothies (often shockingly high in calories), giant soft pretzels, or other bad choices.

Stay Active
Take advantage of seasonal activities. Go sledding, ice skating, skiing, or snow tubing. Live in a warmer climate? Go for a hike! No matter where you live, there are plenty of indoor activities that burn calories like throwing on a fitness DVD or dancing around your living room.

Just don’t be a couch potato all season long.

Hydrate
Drink LOTS of water. Otherwise, you might mistake thirst for hunger and consume a needless number of calories. Dehydration can also cause you to get cranky, leading to poor food decisions. None of this is good when you're dealing with holiday-season stresses and temptations.

Carry around a refillable water bottle so you always have water on hand. Wanna change things up? Try hot water with lemon - it keeps me feeling full.

Don't Skip Meals
Bypassing breakfast or lunch leading up to a big feast is a common mistake. You might think it's a good idea to "save your calories for a big meal," but you're basically setting yourself up for failure. Skipping meals will just leave you feeling famished by the time dinner hits the table. And it's much harder to make smart choices when hunger gets the best of you. So eat a satisfying breakfast and a light lunch.

Swap Strategically
Bring a guilt-free dish to any holiday table so you'll have something diet friendly to indulge in. It's easier than it sounds. Your calorie-counting companions will thank you and other guests won't even know that your dish is guilt-free.

Cocktails
There are two reasons to take it easy with the alcohol during the holiday season. First of all, the drinks themselves often pack tons of empty calories. A single cup of your average eggnog has over 400 calories and 20 grams of fat.

The second reason to limit cocktails - getting buzzed only makes you more likely to give into the temptation of double fudge brownies, creamy casseroles, and more. Resisting the urge to go nuts and indulge is hard enough.

Leftovers
If you’re hosting, send the calorie-dense foods home with anyone who will take them. Stock up on cheap disposable containers so you can give leftovers away without worrying about whether you’ll get your dishes back. You can also freeze any item you have too much of so you don’t feel like you have to consume it all before it goes bad. If you’re a guest, politely decline to bring home the heavier foods.

6 Biggest Mistakes You're Making With Your Diet

So you've committed to a healthy eating plan in an effort to lose weight. Good for you! But did you know you could be stacking the deck against yourself?  

Cutting Out Your Favorite Foods
Losing weight shouldn't feel like torture. And completely swearing off the foods you love is so restrictive, it can actually make you less likely to stick to your diet plan. There are plenty of ways to enjoy decadent foods like pasta, chocolate, and pizza while dieting.

The key is to find lower-calorie swaps, whether you're whipping up dishes at home, stocking up at the supermarket, or dining out.

Low-Carb Ways to Satisfy a Pasta Craving

Best Diet-Friendly Ways to Kick a Chocolate Craving

Low-Carb Ways to Satisfy a Pizza Craving

Skipping Meals
Even if you aren't hungry first thing in the morning, do not miss breakfast. Hunger can sneak up on you, sending you into an eating frenzy that can last all day. If you can't do a big morning meal, snack on something small, like a piece of fruit or a container of light yogurt. Then have a more substantial breakfast midmorning.

Skipping meals during the day in anticipation of a big dinner, like a holiday feast or a fancy meal out, is also a bad idea. Chances are you'll end up being too hungry, which can lead to poor food choices and overeating. It's better to eat a filling breakfast and a light lunch in preparation.

Filling Breakfast Ideas for Weight Loss or Maintenance

Skimming Nutritional Panels
Even if you pride yourself on being a label checker, you may be overlooking some important info. Specifically, the servings per container. Many seemingly single-serving foods, like cans of soup, bottled beverages, and small bags of chips or candy, technically contain multiple servings.

So check the servings per container and do the math.

Also, don't assume that every item labeled organic, all-natural, or gluten-free is inherently diet friendly. Those can still be full of calories and fat. You need to read the nutritional panel to get the full picture.

Portion-Control Tips for Healthy Eating

Not Drinking Enough Water
You may be wondering what water has to do with weight loss. Well, dropping pounds isn't just about food. It's surprisingly common to mistake thirst for hunger. You may find yourself "starving" when you're really just dehydrated. So drink up and drink often! But beware of beverages with too many calories and stick with H2O for the most part.

An All-or-Nothing Attitude
Nobody's perfect, especially when it comes to dieting. And an all-or-nothing approach can turn a small slip into a week (or more) of diet derailment. If you fall off the diet wagon, don't throw in the towel. Get right back on track at your next meal or snack.

Falling Victim to Food Fakers
Know what a food faker is? It's a seemingly diet-friendly food that's simply NOT. Granola, restaurant salads, smoothies, dried fruit are all surprisingly dangerous for calorie counters. Outsmart these food fakers and always check the nutritional info, whether on a restaurant website or a product's nutritional panel. Don't believe the hype without getting the facts.

Avoid Holiday Weight Gain and Maintain Your Diet

Many people assume surviving the holiday season unscathed by weight gain is not even possible, so they completely put their smart-eating habits on hold. Bad idea! Instead, stay on course by following these tips:

Avoid an All or Nothing Approach
Embrace the 80/20 mentality. Eat well 80 percent of the time, and indulge about 20 percent of the time. When it comes to holiday dinners, load up your plate with the healthier choices (like salad, lean protein, and veggies), and leave only a little room for the more decadent foods.

You can still enjoy a slice of grandma's famous pie, just don't have it morning, noon, and night!

Be Realistic
Between the office parties and family feasts, the holidays can be a tough time for weight loss. Dropping five or 10 pounds in December is an unrealistic goal for most people. Your best approach may be to focus on maintenance. This way, you won't get frustrated and completely throw in the towel on healthy eating if the number on the scale isn't budging.

Holiday Shopping
When you head off for a marathon session of gift shopping, make sure you bring some smart emergency snacks. Otherwise, you could find yourself super hungry and caving into mall smoothies (often shockingly high in calories), giant soft pretzels, or other bad choices.

Stay Active
Take advantage of seasonal activities. Go sledding, ice skating, skiing, or snow tubing. Live in a warmer climate? Go for a hike! No matter where you live, there are plenty of indoor activities that burn calories like throwing on a fitness DVD or dancing around your living room.

Just don’t be a couch potato all season long.

Hydrate
Drink LOTS of water. Otherwise, you might mistake thirst for hunger and consume a needless number of calories. Dehydration can also cause you to get cranky, leading to poor food decisions. None of this is good when you're dealing with holiday-season stresses and temptations.

Carry around a refillable water bottle so you always have water on hand. Wanna change things up? Try hot water with lemon - it keeps me feeling full.

Don't Skip Meals
Bypassing breakfast or lunch leading up to a big feast is a common mistake. You might think it's a good idea to "save your calories for a big meal," but you're basically setting yourself up for failure. Skipping meals will just leave you feeling famished by the time dinner hits the table. And it's much harder to make smart choices when hunger gets the best of you. So eat a satisfying breakfast and a light lunch.

Swap Strategically
Bring a guilt-free dish to any holiday table so you'll have something diet friendly to indulge in. It's easier than it sounds. Your calorie-counting companions will thank you and other guests won't even know that your dish is guilt-free.

Cocktails
There are two reasons to take it easy with the alcohol during the holiday season. First of all, the drinks themselves often pack tons of empty calories. A single cup of your average eggnog has over 400 calories and 20 grams of fat.

The second reason to limit cocktails - getting buzzed only makes you more likely to give into the temptation of double fudge brownies, creamy casseroles, and more. Resisting the urge to go nuts and indulge is hard enough.

Leftovers
If you’re hosting, send the calorie-dense foods home with anyone who will take them. Stock up on cheap disposable containers so you can give leftovers away without worrying about whether you’ll get your dishes back. You can also freeze any item you have too much of so you don’t feel like you have to consume it all before it goes bad. If you’re a guest, politely decline to bring home the heavier foods.

6 Simple Steps for a Healthier Day

Living a healthy lifestyle doesn’t have to be hard! Small changes can have big results. I’m Hungry Girl, Lisa Lillien, and I’ve got six simple steps for a healthier day.

Eat Breakfast
If you haven’t heard that breakfast is the most important meal of the day, you’ve probably been oversleeping! Seriously though, almost everyone has heard this, but not everyone eats a morning meal.

When you wake up from a night of sleep, your body needs fuel after the long fast.

And several studies tie the importance of eating breakfast to weight loss. The National Weight Control Registry—the largest database of people who have lost weight and kept it off for a long period of time—tracks several of their "losers'" habits. One of them is eating breakfast.

If you tend to skip the morning meal due to lack of time, I can help! Here are five no cook-breakfasts that are super easy to throw together. And if you're really strapped for time, make overnight oats the night before; then just grab and go in the a.m.!

Meal Plan
If you go into your day with a set food strategy, you'll be less likely to make impulsive (a.k.a. unhealthy) decisions! No stopping at the drive-thru for you.

Plan and prepare healthy meals at home, as opposed to rolling the dice with the mystery ingredients and calorie counts of takeout meals. Brown bagging your lunch is super smart! Over the weekend, plan out all your meals for the week ahead.

Write down the ingredients you’ll need, and then hit the grocery store to stock up. Check out my supermarket list for recommendations to add to your shopping cart. Healthy and stress-free eating ahead.

Include Protein and Fiber at All Meals
It's important to have plenty of these two nutrients at every meal.

If you have enough protein and fiber, you'll feel satisfied for hours, and you won’t need to make a beeline for the snack cabinet minutes after you finish eating.

Recent research supports the idea that protein is strongly tied to feeling full. Similar studies show fiber contributes to a reduced appetite, which can lead to weight loss! Fruits and vegetables are both great sources of fiber. And since they're low in calories, they're must-haves at all your meals.

If you're always feeling hungry there’s a chance you're missing these vital nutrients. Figure out  to help curb that hunger!

Walk, Walk, Walk!
You have two legs for a reason. Research shows that the healthiest countries have one thing in common: walking. The folks in these places, like Denmark and Japan, walk way more than the average American.

This simple act is easy to do and very effective. But if you spend hours each day sitting in your car or behind a desk, it can seem hard to get in a walk. Just look for opportunities to get in some extra steps here and there, and you'll find ways to build walking into you day-to-day routine.

I coined the term Housewalking as an easy way to get in those steps! I'm obsessed with my Fitbit, and I think everyone should have a pedometer. Invest in one, and keep yourself accountable. Small actions like parking a bit further away from the store and taking the stairs instead of the elevator add up and make a difference! Plus, it's kind of like a game: How many steps can YOU rack up in a day?

Stay Hydrated
Sometimes, I feel like I want to eat everything in sight. But then after drinking a glass of water that feeling subsides. I find water very helpful in managing my weight, and research supports this idea. Drinking 16 ounces of water before meals has actually been shown to help with weight loss. Besides, your cells need H2O to function properly! If you find it difficult to stay hydrated throughout the day, check out my tips on how to increase your water intake.  

Pack Emergency Snacks
Hunger can strike when you least expect it! And those are the times when bad food decisions are most likely to be made. Avoid this diet trap like a boy scout would: Be prepared. I have snacks at my desk, in my car, and in my purse. All my bases are covered!