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4 Of the Most Effective Weight Loss Meal Plans to Help You Reach Your Goals

 

Weight Loss Meal Plans

Starting a rigorous exercise and fitness plan is clearly a key part of helping to lose fat and achieve your healthy lifestyle goals, but it’s important to remember that working out can only get you so far. At least as important is a healthy diet, and a healthy diet doesn’t just mean cutting out on Friday night takeaway binges – you need to keep an eye on what you’re eating at all times!

So, to help you out, in this guide we’re going to take a look at 4 of the most effective weight loss meal plans and recipe ideas for you to try over a 4 week period, to see which you like the best, to help you reach your goals.

 

Week 1

 

Monday

Breakfast: 45g oats with 300ml skimmed milk and 1tsp honey; 200ml apple juice.
Lunch: Grilled chicken (1 chicken breast) salad sandwich with wholemeal bread.
Dinner: 120g tuna steak with stir-fried broccoli, mushrooms, green beans, sesame seeds and oil; 70g brown rice.
Snack: 250ml skimmed milk.

Tuesday

Breakfast: Smoothie – blend 25g whey protein, 300ml skimmed milk, 100g strawberries and a banana.
Lunch: Tuna sandwich on wholemeal bread; 200ml skimmed milk.
Dinner: 100g chicken, bacon and avocado salad.
Snack: 1 apple with 2tbsp natural peanut butter.

Wednesday

Breakfast: Smoothie – blend 25g whey protein, 300ml skimmed milk, 100g strawberries and a banana.
Lunch: 1 apple; chicken salad sandwich on wholemeal bread.
Dinner: 120g fillet steak with spinach and 2 grilled tomatoes.
Snack: 100g low-fat cottage cheese and pineapple.

Thursday

Breakfast: 4 scrambled egg whites on 2 slices of wholemeal toast.
Lunch: Smoothie – blend 25g whey protein, 80g raspberries, 80g blueberries, 50g blackberries and water; 30g brazil nuts.
Dinner: Tuna niçoise salad (100g tuna, mixed salad leaves, plum tomatoes, a red pepper and 4 new potatoes).
Snack: 250ml skimmed milk.

Friday

Breakfast: 45g oats with 300ml skimmed milk and 1tsp honey.
Lunch: 1 can of tuna with beetroot; 1 low-fat yoghurt.
Dinner: 120g barbecue chicken kebab with peppers and 70g brown rice.
Snack: 100g cottage cheese; grapes.

Saturday

Breakfast: 2-egg omelette with cheese.
Lunch: 90g sardines on 1 slice of wholemeal toast.
Dinner: 100g grilled salmon with green beans, asparagus and 70g brown rice.
Snack: Smoothie: blend 25g protein, 1 apple, 50g blueberries, 50g blackberries and a banana with water.

Sunday

Breakfast: 4 scrambled egg whites on 2 slices of wholemeal toast; 1 grapefruit.
Lunch: Tuna sandwich on wholemeal bread; 1 pear.
Dinner: 120g fillet steak with 1 small jacket potato, spinach and 1 grilled tomato.
Snack: 1 apple with 2tbsp natural peanut butter.

Week 2

 

Monday

Breakfast: Scrambled egg with spinach & tomato
Lunch: Tuna salad with lettuce, cucumber, and tomato
Dinner: Bean chilli with cauliflower ‘rice’
Snack: Apple slices and peanut butter

Tuesday

Breakfast: Oatmeal with blueberries, milk, and seeds
Lunch: Broccoli quinoa and toasted almonds
Dinner: Chicken stir fry and soba noodles
Snack: Blueberries & coconut yogurt

Wednesday

Breakfast: Mashed avocado and a fried egg on a slice of rye toast
Lunch: Hummus and vegetable wrap
Dinner: Sesame salmon, purple sprouting broccoli, and sweet potato mash
Snack: Tangerine and cashew nuts

Thursday

Breakfast: Smoothie made with protein powder, berries, and oat milk
Lunch: Chicken salad with lettuce and corn
Dinner: Roasted Mediterranean vegetables, puy lentils, & tahini dressing
Snack: Whole grain rice cake with nut butter

Friday

Breakfast: Buckwheat pancakes with raspberries and Greek yogurt
Lunch: Vegetable soup with two oatcakes
Dinner: Fish tacos with slaw
Snack: Boiled egg with pita slices

Saturday

Breakfast: Breakfast muffin with eggs and vegetables
Lunch: Crispy tofu bowl
Dinner: Lentil Bolognese with courgette noodles
Snack: Carrot sticks and hummus

Sunday

Breakfast: Apple slices with peanut butter
Lunch: Minted pea and feta omelette
Dinner: Baked sweet potato, chicken breast, greens
Snack: Cocoa protein ball

 

Week 3

Monday

Breakfast: Green smoothie (made with ½ banana + ½ cup frozen mango + 1 cup kale + ½ cup plain, low-fat Greek yogurt + ½ small avocado + ½ cup skimmed milk)
Lunch: Bowl of Vegetable Soup
Dinner: 4oz salmon with steamed carrots, steamed broccoli + 2 tablespoons teriyaki sauce
Snack: 1 apple + 1oz nuts

Tuesday

Breakfast: Berry smoothie (made with ½ banana + 1 cup frozen strawberries + ½ cup plain, low-fat Greek yogurt + ½ cup skimmed milk)
Lunch: Bowl of Vegetable Soup
Dinner: 4 oz grilled chicken with roasted sweet potatoes, roasted Brussels sprouts + 1 tablespoon olive oil
Snack: 1 banana + 1oz nuts

Wednesday

Breakfast: Green smoothie (made with ½ banana + ½ cup frozen mango + 1 cup kale + ½ cup plain, low-fat Greek yogurt + ½ small avocado + ½ cup skimmed milk)
Lunch: 3 oz grilled chicken with cherry tomatoes, chopped cucumber + 2 tablespoons feta cheese + 1 tablespoon vinaigrette
Dinner: 4oz cod with steamed carrots, steamed broccoli + 2 tablespoons teriyaki sauce
Snack: 1 cup blueberries + 1oz nuts

Thursday

Breakfast: Oats with blueberries and low-fat Greek yogurt
Lunch: 3 oz tuna + mixed greens, cherry tomatoes & chopped cucumber
Dinner: 4 oz grilled chicken with roasted sweet potatoes and roasted Brussels sprouts
Snack: 1 banana + 1oz nuts

Friday

Breakfast: Berry smoothie (made with ½ banana + 1 cup frozen strawberries + ½ cup plain, low-fat Greek yogurt + ½ cup skimmed milk)
Lunch: 3oz lean turkey, ¼ avocado, 1 whole-wheat tortilla and 1 cup mixed greens
Dinner: 4oz shrimp with steamed carrots, steamed broccoli, and cooked brown rice
Snack: 1 apple + 1 oz nuts

Saturday

Breakfast: 2 slices whole-wheat toast + 2 hard-boiled eggs
Lunch: 3 oz smoked salmon, ¼ avocado, 1 whole-wheat tortilla + 1 cup mixed greens
Dinner: 4 oz lean steak, roasted sweet potatoes, roasted Brussels sprouts + 1 tablespoon olive oil
Snack: 1 cup blueberries + 1oz nuts

Sunday

Breakfast: 1 scrambled egg + ½ cup black beans + 1 whole-wheat tortilla
Lunch: 3oz lean turkey, ¼ avocado, 2 slices whole-wheat bread and 1 cup mixed greens
Dinner: 2 slices veggie pizza, salad greens, 1 tablespoon vinaigrette + 5 fl.oz red wine
Snack: 1 cup baby carrots & sugar snap peas + 2 tablespoons hummus

 

Week 4

Monday

Breakfast: No added sugar muesli, semi skimmed milk and canned peaches (in juice)
Lunch: Jacket potato with tuna mayonnaise, sweetcorn and salad
Dinner: Chickpea and spinach curry (retail cooking sauce) with brown rice
Snack: 4 squares of dark chocolate

Tuesday

Breakfast: 2 slices wholemeal toast with peanut butter
Lunch: Chicken and wholewheat pasta salad
Dinner: Baked salmon, new potatoes, broccoli and kale
Snack: 2 chocolate digestives

Wednesday

Breakfast: Bran flakes, semi skimmed milk and chopped banana
Lunch: Cheese and chutney and salad on a wholemeal roll
Dinner: Vegetarian bean chilli with brown rice
Snack: Unsalted nuts (handful) and raisins

Thursday

Breakfast: Small can of reduced sugar baked beans on 1 slice of wholemeal toast
Lunch: Lentil soup, ham salad sandwich with salad cream, on wholemeal bread
Dinner: Lean pork and pak choi stir fry with noodles
Snack: Low fat plain yogurt, berries and pumpkin seeds

Friday

Breakfast: 2 fortified wheat biscuits, semi skimmed milk and chopped banana
Lunch: Houmous, rocket and red pepper on a wholemeal wrap
Dinner: Fish pie, peas and green beans
Snack: Plain scone with low fat spread

Saturday

Breakfast: Scrambled eggs, grilled tomato and 2 slices of wholemeal toast
Lunch: Thin crust Margherita pizza with added vegetables and a side salad
Dinner: Spaghetti Bolognese with wholewheat spaghetti
Snack: 175ml glass of red wine

Sunday

Breakfast: Porridge with dried figs and seeds
Lunch: Roast chicken, roast potatoes, peas and carrots
Dinner: Cheese and onion omelette, sweet potato wedges, green salad, lemon mayonnaise
Snack: Homemade plain popcorn

As with all of these meal plans, drinking copious amounts of water is actively encouraged. This will both keep you highly hydrated plus will also help if some hunger pangs kick in.

Hopefully there are enough meal ideas to satisfy every palate in this guide. Please do let us know which one is your favourite by writing a comment below.

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Weight Loss 4 Of the Most Effective Weight Loss Meal Plans to Help You Reach Your Goals