For your convenience, we have created a 4 week weight loss meal plan full of healthy, whole foods that will help you feel energized, lose fat, and be the healthiest you can be. I’ve also simplified shopping and prepping by repeating breakfast and lunch every day for each week. If your goal is fat loss, make sure you are moving for at least 30 minutes per day in addition to following the meals. A note about whole grains – these can be tricky to pick out, because everything from cereal to breads to muffins to chips are deceptively labeled as whole grain, whole wheat, etc. For breakfast, choose a form of protein via eggs, meat, legumes, dairy, or whole grain like oats. At dinner, aim for centering your meal around a serving of healthy protein and a heaping serving of veggies. I’m not totally familiar with porridge oats but from what I can find out on google, they would be a healthy alternative to oatmeal. Obviously not Deanna, but she would say that it would work but much of the prepackaged flavored oats have added chemical ingredients.
Hi Kris, walnuts, cashews, brazil nuts, macadamia nuts (also called filberts) are all perfectly healthy. Hi Deirdre, if you’re referring to the oatmeal, I mix it in with the berries and oats. I track my calories, and i’m finding that I generally get about 40% Protein, 40% Fat, and 20% carbs. 2-3 pounds that comes off in a week is only water weight, not fat, which is why we recommend using body fat calipers to track progress rather than the scale, which can be misleading. Ive lost 45lbs in the las 4 months, im starting this plan on july at the same time i start crossfit 3 days a week form 1h..is there anything i need tu add to the plan to get all the nutrients i need?
I am only 5 ft tall and at the moment I have 94lbs, but would love to be 85 and get rid of all fat from my body (like on stomach and around arms areas). I suggest using your hands to measure – a serving of veggies is enough to fill 2 hands cupped together, a serving of fruit is the same size as your fist (a medium piece).
I have to say, this is one of the most helpful webpages that I have ever read…thank you.
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Are you recovering from an eating disorder, planning out your meal plan exchanges and wondering where to begin? Knowing how to design your own meal plan may help you as you move forward with your recovery by empowering you to make healthy meal choices, because ultimately you get to choose whether or not you actually follow your daily food plan.


We have listed each food group with the corresponding exchanges to help you make healthy food choices! This nutrition exchange system is based on six main food groups: Vegetables, Fruits, Proteins, Starches (carbohydrates), Fats, and Milk (dairy or alternatives). Here are meal plan exchanges for eating disorders that your daily food plan will be based on.
Cereals, grains, pasta, breads, crackers, snacks, starchy vegetables, and cooked beans, peas and lentils are starches. Your eating disorder meal plan will probably include about 6-8 carbohydrate exchanges per day (check with your dietitian).
Your eating disorder meal plan will probably include about 1-3 dairy exchanges per day (check with your dietitian). Your eating disorder meal plan will probably include about 6-8 exchanges per day depending on your situation, weight, age, etc. Your eating disorder meal plan will probably include about 3-5 vegetable exchanges per day (check with your dietitian). Your eating disorder meal plan will probably include about 0-5 exchanges per day depending on your needs: weight, exercise level, etc. One carbohydrate exchange equals 15 grams of carbohydrate or 1 starch or 1 fruit or 1 milk.
A free food is any food or drink that contains less than 20 calories or less than or equal to 5 grams of carbohydrate per serving.
You do not have to follow the plan exactly: simply mix and match the below suggestions as needed. If after several weeks of this plan nothing is changing, consider eliminating 1 snack per day.
Look for very few ingredients on the label, all recognizable as something you might have in your own kitchen. Choose from the above options, move for at least 30 minutes every day, and be prepared to feel amazing. I get burned out easily too which is why I had so many meals under my belt Let me know how it goes for you! Some people need calorie counting at least for awhile just to get used to what it is they’re supposed to be eating and how much of it.
Peanuts actually are very similar to almonds in calories and fat, just make sure if you’re buying peanut butter that the only ingredient is peanuts (no sugar, oils, etc). Tastes like pb&j and the peanut butter I use is simply ground peanuts, no salt or sugar added.


Most of the suggestions you have in the example meal plan are self-explanatory, but some would be easier if there was a recipe. I started 6 weeks ago fitness program 6 days a week for an hour, and changed my diet to eating clean but around 900 to 1000 calories, drinking around 7 cups of water per day, however I lost only 2 lbs so far!
Thanks for the helpful hints as my wife and I start getting back into this more than halfheartedly! Its amazing that there is not much info out there for the beginner meal planner who is looking to eat healthy, lose weight, and be fit as well! These foods do not fit into any specific list, but have several different exchanges associated with them. For simplicity’s sake, I have suggested one night of leftovers, one night of eating out (or more leftovers), and that Sunday night you prepare enough of your dinner to also eat for lunch the entire week (at least M-F).
You can also choose to eat your whole grains only within 2 hours of exercise or before 3pm. For extra efficiency, make large portions and use for lunches or freeze for upcoming dinners. As long as yore getting a variety of healthy fats, you’re good which it sounds like you are. Other than Pinterest, is there a cookbook or website I should reference when following your 4-week plan? What I did is I stopped to count calories and started to listen to my body, it seems it has a wisdom of its own. I have listed a few here; if you have any questions for things on your meal plan that you are unsure of their exchanges, please let me know and I can look up a specific food for you. I also started to go for a min 30 mins walk+run every evening and this seems to have the very good influence :). I was on a strict ketosis diet and platued hard…since that plateu I have consitintley added fat and carbs but have only lost 5 pounds in the past 3 months. It actually did work as far as getting more fit in less time, and now I do that twice a week, but also added HIIT and walking the days I’m not working out very hard so I can recover.



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