Meal Plans for Healthy Weight Loss


One of the most important factors in successful healthy weight loss is maintaining your calorie deficit. This is the amount of calories you burn performing activities like walking, running, and cycling. If you are eating more calories than you burn, you’ll put on weight, while if you’re eating less, you’ll lose weight.

Weight loss is hard, and most people either drop out of the program or become discouraged. To help make weight loss more manageable, it is recommended to follow a healthy diet and meal plan. But what if you are new to dieting? Or what if you have a busy schedule?

There are a variety of diets and meal plans that can help you with weight loss, but they all have pros and cons. What diet plan do you think would be the healthiest for you?. Read more about simple meal plan to lose weight and let us know what you think.

With a free 30-day trial, you can get your own customized food plan!

What gender are you?

What is the best weight-loss food plan?

Both a low-carb and a keto eating plan may help you lose weight. However, if you’re having trouble losing weight or just want to hurry things up, intermittent fasting or a high-protein diet may be the way to go.

You’ll know precisely how much to eat with a weight-loss meal plan, which will lead to a healthier and more balanced daily life.


On a budget, better health

It is not necessary to spend a lot of money to improve your health. Try our low-carb or keto meal plans for yourself and see what we mean.

Why should you prepare your meals ahead of time?

Meal planning is a proven technique to help you achieve your objectives, whether you’re attempting to lose weight or improve your nutrition. Meal plans are effective because they transform a healthy lifestyle into a convenient one.

Advantages of a healthy food plan

  • Save time, money, and worry by sticking to a diet plan. You won’t have to waste time deciding what to eat for each meal. You save money by just purchasing what you know you need. You don’t have to worry about what to eat since you already have a well-balanced dinner on hand.
  • Obtain quicker outcomes: A proven approach for healthy weight reduction is to know precisely what and how much to consume each day. You’re less inclined to overeat — or go for a bad meal out of desperation.
  • Reduce waste: You won’t have to worry about food going bad in your fridge if each item has a function. You may relax and enjoy yourself knowing that you are assisting your body and wasting less food.

Make a shopping list

Your trip to the grocery store does not have to be time-consuming or unpleasant if you use shopping lists.

Get everything you need for the next week or two of healthy eating – and spend less time at the store every month.


Use any device to access your shopping list: Using a digital shopping tool instead of ink and paper may be even more helpful. When you don’t have time to go grocery shopping, you may view your shopping list directly from your smartphone, print it off, or even share it with family and friends.

View less of the list

Shopping list for a keto diet

Foods for the keto diet

Take the keto diet shopping list with you to the store.

The greatest foods are those with fewer than 3 grams of net carbohydrates per 100 grams (total carbs minus fiber).

Foods with 3 to 6 grams of net carbohydrates per 100 grams are good.

Produce zone



  • Salad greens (Boston, butter, endive, field greens, iceberg, matcha, romaine, and watercress)
  • Veggies (collard, kale, mustard, spinach, Swiss chard, and turnip)
  • Asparagus, avocados, bok choy, celery, eggplant, herbs, kohlrabi, mushrooms, radishes, rapini (broccoli raab), tomatoes, and zucchini are some of the vegetables used in this meal (Find recipes for these veggies in our collection of keto side dishes.)


  • Artichokes, broccoli, broccolini, Brussels sprouts, cabbage, cauliflower, cucumbers, fennel, green beans, jicama, okra, snap peas, snow peas, and turnips are just a few of the veggies that come to mind (See our visual guide to keto vegetables.)
  • berries such as blackberries and raspberries (For a visual tour to keto fruits, see our infographic.)

Counters for meat, fish, and seafood



  • Beef, chicken, game, lamb, pig, and veal are some of the meats available (See our recipes for keto meals.)
  • Bacon, hotdogs*, organ meats, and sausage* are just a few examples.
  • White fish and fatty fish (For keto fish dinners, see our recipes.)
  • Crab, lobster, mussels, octopus, oysters, scallops, shrimp, and squid are some of the seafood options.

Counter at the deli


  • Sliced chicken, corned beef, ham, pancetta, pastrami, prosciutto, roast beef, speck, and turkey are among the meats available.
  • On our basic keto plates, we use sliced chorizo, pepperoni, salami, and soppressata.
  • Chicken salad*, egg salad*, and tuna salad* are all examples of prepared salads.


  • cheese, sliced
  • Mortadella and bologna

Case of Dairy



  • Ghee and butter
  • cream with a lot of fat
  • Harder cheeses (blue, buffalo mozzarella, brie, camembert, colby, goat, gouda) and soft cheeses (blue, buffalo mozzarella, brie, camembert, colby, goat, gouda) (cheddar, havarti, mozzarella, parmesan, pepper jack, muenster, provolone, and Swiss)
  • a dozen eggs (try our delicious collection of keto egg dishes)


  • Creme fraîche, feta, cream cheese, cottage cheese, Greek yogurt (plain), mascarpone, ricotta, and sour cream (full fat crème fraîche, feta, cream cheese, cottage cheese, Greek yogurt (plain), mascarpone, ricotta, and sour cream)
  • In coffee or tea, use whole milk moderately (no more than a couple of teaspoons).

The remainder of the shop


  • Avocado oil, cocoa butter, coconut oil, nut oils, and olive oil are just a few of the ingredients.
  • Duck fat, lard, schmaltz (chicken fat), and tallow are some of the fats used.
  • Seafood or canned fish (anchovies, crab, salmon, sardines, and tuna)
  • Olives (canned or jarred) and sauerkraut
  • vinegar*, mayonnaise*, mustard*, and hot sauce*
  • Broth with bouillon cubes
  • Spices, dried herbs, and psyllium husk powder
  • Parmesan crackers and pork rinds* (for more ideas, visit our keto snacks guide)
  • Club soda, coffee, tea, and unsweetened cold brewed coffee or iced tea are some of the beverages available.


  • Almonds, Brazil nuts, macadamia nuts, pecans, walnuts, and pili nuts are some of the most popular nuts.
  • Seeds are a kind of plant that grows from (chia, flax, hemp, and pumpkin)
  • Meat bars* and beef jerky*
  • coconut milk in a can
  • Pickles*, artichoke hearts, palm hearts, pizza sauce*, tomato sauce*, and soy sauce*
  • Bulletproof coffee, brewed cold

* Always read the label and avoid products that include unnecessary sugars and carbohydrates.

Use our simple shopping list below if you’re in a rush and don’t have time to make a meal plan. It’s an excellent method to fill your cupboard with nutritious items. View this keto diet shopping list on your phone (or print it off) and bring it to the store the next time you go shopping.

How to use a food plan to your advantage

You won’t have to stand in front of the fridge wondering what to make or grab an unhealthy lunch on the go if you follow a diet plan. However, in order to adhere to the meal plan, you must consider your dietary preferences as well as your personal circumstances.

Suggestions for success

  • Pick foods that you enjoy: A diet plan does not have to be monotonous or consist of bland, flavorless foods. If you want to live a long and healthy life, you must like the food you consume. Get ideas from our collection of 1,141 low-carb recipes.
  • Consider recipes that are simple, contain few ingredients, and utilize foods you already have at home when looking for new meals to add to your diet plan. You’ll save time as well as money.
  • Cook freezer-friendly dishes: Batch meal prep means you’ll have extra portions to enjoy for future meals. Place these “extra” meals in the freezer or in an airtight container in the fridge for later that week’s enjoyment.
  • Plan for fast or no-cook meals: Whether you’re short on time, travel often, or just want a night off from cooking, quick or no-cook meals may be a lifesaver when it comes to sticking to a healthy eating plan.

You don’t have to select unhealthy food because it’s handy when you choose delicious and easy-to-prepare meals.

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Frequently Asked Questions

What is the best meal plan for weight loss?

The best meal plan for weight loss is to eat a balanced diet with plenty of vegetables and fruit.

What should I eat to lose weight in 7 days?

You should eat a diet that is rich in vegetables, fruits, and whole grains.