Meal planning is something to consider if you are trying to lose weight. But, it is quite difficult to find the perfect weight loss meal plan, as there are so many of them on the internet and other sources.
However, a starting point is to cut down on processed foods and do more whole-food-based diets.
This article combines tips on how to design your meal planning for weight loss. It also adds some more tips to guide you to your weight loss goals.
How To Plan Your Weight Loss Meal?
Every weight loss plan is usually about getting you to eat fewer calories than you burn. This is what the Christo Strydom Nutrition diet plan also hopes to achieve. Although cutting down on your calorie intake will result in weight loss, regardless of how you do it, you don’t need to miss out on nutrient-rich foods to achieve your weight loss goal. In your weight loss meal plan, you should follow some criteria:
Include Meals that Are Rich in Plenty of Protein and Fiber
You will be full for a longer period from eating protein and fiber-rich foods, which reduces your craving for food. This way, you limit all unnecessary calorie intake.
Cut Down on Processed Food With Added Sugar
These foods are packed with calories, yet they are low in nutrients. They also can’t quite keep you full for longer, which makes you eat more and hence more calorie intake.
Build Nutrient-Dense Meals
Your food serving should be one-third or one-half of non-starchy vegetables and one-quarter to one-third of protein-rich food. These veggies are low caloric content, and they provide water, fiber, and a lot of vitamins and minerals. The protein-rich foods could be either meat, fish, tofu, and the likes, the rest of your food serving should be whole grains, starchy vegetables, or fruits. Fruits and veggies are rich in water and fiber, which makes you feel like you are full. To add flavor to your meal, try adding little healthy fat from avocados, nuts, seeds, and olives.
If you need to snack between meals, opt for protein and fiber-rich snacks, like apple slices and peanut butter, Greek yogurt with fruits and nuts, roasted chickpeas, and so on.
Tips to Make Your Meal Planning Successful
A successful weight loss meal plan should sustain the results you achieved. Below are some tips that will help you sustain the results achieved from your weight loss meal plan.
Make Sure Your Meal Planning Method Matches Your Routine
There are so many ways to do a weight loss meal plan, and it is important to pick the method that fits your routine.
Depending on your schedule, you may choose to cook your meals in batches through the weekend so that you can pick Portions for each day throughout the week. On the other hand, you may cook daily while you prep your ingredients ahead of time.
Another thing you can do is to stock your refrigerator or pantry with specific portions of food each week, and then you can improvise with them to make your meals.
Try An App Out
Some food apps provide meal templates that you can customize to match your food preference or allergies. Food apps can also save the recipes you like and save all of your data in the same place.
Many food apps offer grocery lists that match your selected recipes and help you stock your refrigerator based on what you have left in your refrigerator, which saves time and reduces food wastage.
Pick Enough Recipes
You should always have enough variety of recipes in your kitchen so that you don’t spend too much time in the kitchen. Determine how many times you will have to eat out, maybe for a date, business dinner, or brunch with friends. Then you can define how many times you will need to make your food at home. For here, proceed to go through cookbooks or online food blogs to pick recipes.
You can snack between meals, and this will prevent you from getting too hungry, which might make you overheat at your next meal.
Snacks (healthy, protein, and fiber-rich snacks like nuts, roasted chickpeas) can reduce hunger and give you a feeling of fullness, which reduces your daily caloric intake.
However, some people gain weight from adding snacks to their diet. So you need to be careful before trying this strategy.
A healthy diet, and an active lifestyle, are a perfect combination for having a successful weight loss journey. Meal planning and shopping are important for maintaining a healthy weight. For successful weight loss, you should adapt to your personal requirements in terms of your daily calorie intake, so you don’t take in more calories than you need. Altogether, burn more calories than you gain, especially if you are trying to lose big weight while still getting necessary nutrients from nutrient-dense meal options.