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Simple Meal Plan to Lose Weight [with Free Printable Guide]

Meal planning through portion sizes.

With a full schedule, making healthy meals can be challenging. But a meal plan is a game changer!

 Our ultimate prep guide is full of tips and tricks to help you become a pro meal planner in no time.

 Who hasn’t had a busy day that leads to your stomach growling as you search for the nearest food? Life is busy and planning healthy meals and adhering to a diet plan can be a struggle.

Why Should You Meal Prep?

Planning out your meals fills your week with foods that fuel your body, and gives you a rock-solid plan for getting healthy meals on the table. You’ll be successfully prepping your lunches and dinners in no time!

What is a Good Menu for Losing Weight?

Before you can plan a good menu and eat convenient meals that match your lifestyle goals, you must know what your body needs to reach the goals you have in mind.

couple smiling at dinner together

5 Steps to Making Simple Meal Plans Work for You

Losing weight starts with meal plans. Here are 5 steps to developing a meal plan for weight loss that fits your individual needs:

Step 1: Identify potential challenges to your diet plan

  1. Grab your calendar because it plays a huge part in your plan for weight loss.
  2. Look at the week ahead and identify what meals will be the hardest to get in.
  3. What activities or commitments do you have that will make it more difficult to stick to your diet plan?
  4. Identify your schedule challenges so you can effectively be prepared for those days. Planning ahead is essential, and is an effective step in helping you lose weight.

Step 2: Schedule your shopping and prep time

Next, find where you have some free time in your schedule to meal plan.

You’ll want to pencil in time for making a shopping list, grocery shopping, and meal prep. Prepping ingredients ahead of time can be a major time saver!

For example, by cooking a whole chicken and shredding it, you’ll have the main ingredient for several weekly meals ready to go. Dish up some chicken chili, quickly put together chicken tacos, or top a fresh green salad with chicken and a touch of olive oil. It makes a quick and easy weight loss meal!

Step 3: Find some favorite healthy recipes to add to your meal plan

Putting together your meal plan will be easier if you have healthy recipes that your family loves that you can rely on.

Start by identifying two to three of your favorite, go-to recipes. You could also make some of your favorites healthier by switching out vegetable oil for olive oil, grill instead of fry, or substitute vegetables for starches.

Next, find a new healthy recipe to try this week. If your family loves it, add it to the rotation. If they’re not a fan, try a different one next week. Check out our profile menu for a list of healthy options, or watch this video about how to make delicious and healthy kale chips!


Step 4: Portion out your meals
Healthy meals split into individual containers.

As you begin your diet plan, control your food portions by putting your meals into individual containers.

This helps you make sure you don’t binge eat or run out of food before it’s time to meal prep again.

It also makes food easier to grab on the go and more convenient.

Step 5: Plan your meals

Once you’ve scheduled your shopping and meal prep time and found some healthy recipes, you can start to plan your meals.

Meal planning should be the last step in the process, even though it often is flipped to first.

After you’ve gone through these steps, your meal plan will be more purposeful and intentional, which will increase your results. Your plan for weight loss will be achieved before you know it!

If You Don’t Have Time To Meal Prep, Here are Other Tips to Help You Lose Weight:


Tip #1: Start a Food Journal

Jot down everything you eat and drink each day in a log or online tracker. You may be surprised at how much food you consume on a daily basis.

This will help you with your diet plan because you will be more aware of what is in the foods you are eating. You will also be more mindful of your food choices and if you are eating out of hunger, boredom or stress. Watching these trends can help you lose weight.

Woman cutting up food in her kitchen

Tip #2: Restaurants – Know if they Meet Your Diet Plan Before You Go

Everyone enjoys eating out every now and then, and there is a way to do it that won’t conflict with your diet plan.

Review what restaurants in your area have to offer so you can make better decisions about where you eat out. Pay special attention to portions, cooking styles, and nutrition facts. Many restaurant foods are extremely high in calories because they add sugar, fats, and sodium to make food taste better. Ask to have your salad dressing on the side, or use olive oil as your dressing.

It is possible to enjoy eating out, adhere to your diet plan and still lose weight!

Tip #3: See Food Differently

Change the way you look at food. Sit down with a Profile coach and have a chat about weight loss tips and how to view food as fuel for your body. Talk about what your body needs versus what your brain wants. Altering your relationship with food can help you lose weight and keep it off.

Simple Meal Plan to Lose Weight: Does it Really Work?

Meal plans can work wonders toward your weight loss efforts because they keep you on track and prevent you from making in-the-moment decisions that might not be the healthiest choice.


Profile Makes it Easy to Meal Plan

Are you ready to start meal planning with a purpose so you can have meals that fit your weight loss goals? Weight loss meal plans help fill your week with foods that fuel your body and have a rock-solid plan for getting healthy meals on the table.


Get the full, downloadable Ultimate Meal Planning Guide for FREE. This download includes meal planning resources and planning charts that help you plan ahead!


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