Weight Loss Meal Plan

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The Best Recipes For Weight Loss

1. Calories:

To lose weight, you’ll need to be in a calorie deficit. A common starting point is around 500-750 calories less than your daily maintenance, which would lead to roughly 1-1.5 lbs of weight loss per week.

If you’re at 267 lbs, you might burn around 2,200-2,500 calories a day (depending on activity level). You’d want to aim for somewhere between 1,500-2,000 calories to start, but you should track how your body responds and adjust accordingly.

2. Macronutrients (Protein, Carbs, Fats):

A balanced approach to macronutrients is key.

  • Protein: Crucial for muscle preservation, especially during weight loss. Aim for around 0.7–1.0g of protein per pound of body weight. So, around 180–250g of protein/day if you’re targeting the upper end of your weight.
  • Carbs: You’ll want to have enough to fuel your workouts and keep energy up, but you don’t need to overdo it. 40-50% of your daily calories should come from carbs. Focus on whole grains, fruits, vegetables, and legumes.
  • Fats: Healthy fats are essential too. About 20-30% of your daily calories can come from fats. Think olive oil, nuts, seeds, avocados, and fatty fish.

3. Sample Meal Plan (Approx. 1,800-2,000 calories/day)

Breakfast:

  • Option 1: Scrambled eggs (2 whole + 2 egg whites), spinach, and 1 slice of whole grain toast
  • Option 2: Greek yogurt (unsweetened, 1 cup) with berries and 1 tbsp chia seeds

Lunch:

  • Option 1: Grilled chicken breast (4 oz), quinoa (1/2 cup cooked), mixed veggies (broccoli, bell peppers, spinach)
  • Option 2: Turkey lettuce wrap (4 oz turkey breast, avocado, tomato, cucumbers in large lettuce leaves)

Dinner:

  • Option 1: Salmon (4 oz), roasted sweet potatoes (1/2 cup), sautéed kale or spinach
  • Option 2: Ground turkey (4 oz) with zucchini noodles, marinara sauce (low-sugar), and a sprinkle of Parmesan

Snack Options (2 per day):

  • 1 small apple + 1 tbsp almond butter
  • 1 hard-boiled egg + 10 baby carrots
  • 1 small serving of cottage cheese with sliced cucumber
  • Protein shake (if needed to hit protein goals)

4. Hydration:

Drink plenty of water throughout the day. Aim for 8-10 cups (or more, depending on your activity level). If you’re drinking coffee, try to limit creamers and sweeteners.

5. Exercise:

  • If you’re able to, strength training (weights or bodyweight) 3-4 times per week is great for preserving muscle mass while losing fat.
  • Cardio (walking, cycling, swimming) can also help burn additional calories. Aim for 30-60 minutes a few times a week.

6. Monitoring & Adjustments:

Track your meals (even using an app like MyFitnessPal), monitor how you’re feeling, and take note of any progress, both on the scale and in other areas (energy, strength, etc.). If your weight loss slows down after a while, you can adjust your calorie intake or increase your activity level.

Other Tips:

  • Stay consistent but be kind to yourself on days that don’t go as planned.
  • If you’re craving something outside the meal plan, try to satisfy your cravings with lower-calorie alternatives, or allow yourself a small indulgence once in a while.
  • Make sure you’re getting enough sleep and managing stress—both of these factors play a huge role in weight loss.

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