Looking to take your fitness journey to the next level with your Fitbit tracker and set some fresh health goals? That’s fantastic! Let’s make it happen! If weight loss is your primary objective, though, just staying active won’t be enough—you’ll need to adjust your diet as well. This doesn’t mean resorting to cleanses or detoxes. Instead, you can kickstart healthy weight loss with a balanced approach. Fitbit Dietitian Tracy Morris crafted a one-week meal plan to help her clients see quick, safe results.
Important Notes: Avoid aiming for more than a 2-pound weight loss per week, and don’t drop below 1200 calories daily, as this can impact your metabolism. This plan isn’t designed for long-term use, so it’s best for jumpstarting a weight loss goal, with suggested meals and snacks to help you see an initial decrease on the scale—boosting your motivation as you start the year. Try Fitbit’s food logging feature to track progress and keep up the momentum with consistency.
Below is the complete shopping list, with a few basic pantry items you’ll need. Morris recommends beginning on a weekend so you can make a big batch of vegetable soup and give your body time to adjust before the workweek starts. Her plan reduces carbs for the first few days, then reintroduces whole grains. Feel free to change up snack choices—just aim for a combination of protein and a serving of fruit or veggies.
Why Nutrition Matters in a Weight Loss Diet
What is the common factor among weight loss diets? They all typically involve creating a calorie deficit over time. If you don’t reduce calorie intake, losing weight becomes challenging.
However, cutting too many calories can leave you feeling deprived and unsatisfied, leading to cravings and a lack of control around tempting foods. Many people fall into a pattern: overeating one day, then eating very little the next, which often leads to binging and creates a cycle of restriction and overeating.
To avoid this, aim for a moderate calorie reduction, usually between 250-500 calories per day, as recommended by healthcare providers. There isn’t a single “perfect” number, as calorie needs vary based on factors like weight, height, activity level, and medical history. Over time, adjustments to your calorie intake may be necessary to continue seeing progress.
How to plan meals for weight loss
A person should design their meals based on individual needs, taking into account:
- the amount of weight they aim to lose
- their activity level
- dietary requirements for specific health conditions
- personal, cultural, or religious dietary preferences
- the time available for meal prep and shopping
- their cooking skills and the complexity of recipes
- whether the meal plan needs to cater to others in the household
Online tools can assist with meal planning, but the nutritional quality of these plans can vary widely. It's essential to ensure adequate intake of vitamins, minerals, and fiber.
Below is a flexible, healthy meal plan for weight loss that can be customized as needed.
MEAL PREP
Before beginning your meal plan, prepare a pot of Veggie Soup. Make two servings of Overnight Oats and let them soak in the fridge. It’s also helpful to organize your veggie snacks by making four bags with baby carrots and sugar snap peas, and three bags with broccoli and cauliflower for variety. If you'd like to get further ahead, you could also grill the chicken breasts and cook the quinoa and brown rice in advance.DAY 1
- 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 nonfat milk)
- Morning snack: 1 apple + 1 oz nuts
- Lunch: 2 cups Veggie Soup
- Afternoon snack: 1 cup baby carrots & sugar snap peas + 2 tablespoons hummus
- Dinner: 4 oz salmon + 1 cup steamed carrots + 1 cup steamed broccoli + 2 tablespoons teriyaki sauce + 1 teaspoon sesame seeds
Notes: Bake the salmon at 400°F (200°C) until firm to the touch, 10 to 15 minutes, depending on the thickness. Chop the carrots and broccoli and steam until tender-crisp, about 5 minutes for the carrots, 3 minutes for the broccoli. Drizzle everything with the teriyaki sauce and sprinkle with the sesame seeds.
DAY 2
- Breakfast: berry smoothie (made with ½ banana + 1 cup frozen strawberries + ½ cup plain, low-fat Greek yogurt + ½ cup nonfat milk)
- Morning snack: 1 banana + 1 oz nuts
- Lunch: 2 cups Veggie Soup
- Afternoon snack: 1 cup broccoli & cauliflower + 2 tablespoons tzatziki
- Dinner: 4 oz grilled chicken + ½ cup roasted sweet potatoes + 1 cup roasted Brussels sprouts + 1 tablespoon olive oil
Notes: Chop the sweet potatoes and halve the Brussels sprouts, and place on a sheet pan. Drizzle with 2 teaspoons olive oil, season with salt and pepper, and toss to coat. Roast at 450°F (230°C) until tender, about 15 minutes. Brush the chicken with 1 teaspoon olive oil and season with salt and pepper. Grill over medium-high heat until marked and no longer pink in the center, about 5 minutes per side.
- 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 nonfat milk)
- Morning snack: 1 cup blueberries + 1 oz nuts
- Lunch: 3 oz grilled chicken + ½ cup cooked quinoa + 1 cup cherry tomatoes & chopped cucumber + 2 tablespoons feta cheese + 1 tablespoon vinaigrette
- Afternoon snack: 1 cup baby carrots & sugar snap peas + 2 tablespoons hummus
- Dinner: 4 oz mahi-mahi + 1 cup steamed carrots + 1 cup steamed broccoli + 2 tablespoons teriyaki sauce + 1 teaspoon sesame seeds
Notes: Bake the mahi-mahi at 400°F (200°C) until firm to the touch, 10 to 15 minutes, depending on the thickness. Chop and steam the carrots and broccoli until tender-crisp, about 5 minutes for the carrots, 3 minutes for the broccoli. Drizzle everything with the teriyaki sauce and sprinkle with the sesame seeds.
- Breakfast: Overnight Oats with blueberries (made with ½ cup oats + 1 tablespoon chia seeds + ½ cup nonfat milk + ½ cup plain, low-fat Greek yogurt + ½ cup blueberries)
- Morning snack: 1 banana + 1 oz nuts
- Lunch: 3 oz tuna + 2 cups mixed greens + 1 cup cherry tomatoes & chopped cucumber + 1 tablespoon vinaigrette
- Afternoon snack: 1 cup broccoli & cauliflower + 2 tablespoons tzatziki
- Dinner: 4 oz grilled chicken + ½ cup roasted sweet potatoes + 1 cup roasted Brussels sprouts + 1 tablespoon olive oil
Notes: Chop the sweet potatoes and halve the Brussels sprouts, and place on a sheet pan. Drizzle with 2 teaspoons olive oil, season with salt and pepper, and toss to coat. Roast at 450°F (230°C) until tender, about 15 minutes. Brush the chicken with 1 teaspoon olive oil and season with salt and pepper. Grill over medium-high heat until marked and no longer pink in the center, about 5 minutes per side.
- Breakfast: Overnight Oats with blueberries (made with ½ cup oats + 1 tablespoon chia seeds + ½ cup nonfat milk + ½ cup plain, low-fat Greek yogurt + ½ cup blueberries)
- Morning snack: 1 apple + 1 oz nuts
- Lunch: 3 oz lean deli turkey + ¼ avocado + 1 whole-wheat tortilla + 1 cup mixed greens
- Afternoon snack: 1 cup baby carrots & sugar snap peas + 2 tablespoons hummus
- Dinner: 4 oz shrimp + 1 cup steamed carrots + 1 cup steamed broccoli + ½ cup cooked brown rice + 2 tablespoons teriyaki sauce + 1 teaspoon sesame seeds
Notes: Defrost the shrimp under cool running water and pat dry. In a nonstick pan over medium-high heat, toss the shrimp with a little all-natural cooking spray, and cook until bright pink, tightly furled, and warmed through. Chop and steam the carrots and broccoli until tender-crisp, about 5 minutes for the carrots, 3 minutes for the broccoli. Drizzle everything with the teriyaki sauce and sprinkle with the sesame seeds.
- Breakfast: 2 slices whole-wheat toast + 2 hard-boiled eggs + hot sauce (optional)
- Morning snack: 1 cup blueberries + 1 oz nuts
- Lunch: 3 oz smoked salmon + ¼ avocado + 1 whole-wheat tortilla + 1 cup mixed greens
- Afternoon snack: 1 cup broccoli & cauliflower + 2 tablespoons tzatziki
- Dinner: 4 oz lean steak + 1 cup roasted sweet potatoes + 1 cup roasted Brussels sprouts + 1 tablespoon olive oil
Notes: Chop the sweet potatoes and halve the Brussels sprouts, and place on a sheet pan. Drizzle with 2 teaspoons olive oil, season with salt and pepper, and toss to coat. Roast at 450°F (230°C) until tender, about 15 minutes. Season the steak with salt and pepper. In a frying pan over medium-high heat, warm 1 teaspoon olive oil. Cook the steak until done to your liking, about 3 minutes per side for medium-rare. (Consuming raw or undercooked meats may increase your risk of foodborne illness.)
- Breakfast:1 scrambled egg + ½ cup black beans + 1 whole-wheat tortilla
- Morning snack: 1 apple + 1 oz nuts
- Lunch: 3 oz lean deli turkey + ¼ avocado + 2 slices whole-wheat bread + 1 cup mixed greens
- Afternoon snack: 1 cup baby carrots & sugar snap peas + 2 tablespoons hummus
- Dinner: whatever you want! (An example, for fun: 2 slices veggie pizza + 1 cup salad greens + 1 tablespoon vinaigrette + 5 fl oz red wine)
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Weight loss and meal plans for vegetarians and vegans
When considering ways to lose weight, vegetarians and vegans should include whole foods and limit refined carbohydrates and processed foods. People should pay particular attention to packaging labels when purchasing meat alternatives, as many of these products contain added sugar and fat.
People who eat a plant-based diet will also need to ensure that their meals contain enough protein. Some good sources of plant protein include:
- soy
- nuts
- beans
- whole grains
Vegan meal plan
Research shows that people who follow a vegan diet tend to have a lower body mass index (BMI) compared to omnivorous diets and pescatarian diets.
Vegan diets are entirely plant-based, which means they do not include meat, eggs, or dairy products.
Vegan diets eliminate many foods high in fat, cholesterol, calories, and saturated fat. However, since animal diets contain vitamin B12, individuals following a vegan diet will need to find other sources of B12, such as supplements or fortified plant milks and cereals.
The following provides an example of a 1-day vegan meal plan.
| Breakfast | Lunch | Dinner | Snack |
| oatmeal with one-quarter cup of cooked rolled oats, a half cup of sliced banana, one-quarter cup of peanut butter, and soy or almond milk | grain bowl with 1 cup of quinoa and 1 cup of mixed vegetables including chick peas, Brussels sprouts, and broccoli | sweet potato tacos with avocado, onion, and tomato | hummus with carrot and celery sticks |
Vegetarian meal plan
The below meal plan provides an example of what one day following a vegetarian diet might encompass.
| Breakfast | Lunch | Dinner | Snack |
| 2 hard-boiled eggs with a dash of hot sauce and salt | kale salad with raisins, chickpeas, walnuts, and roasted sweet potatoes | black bean burgers with avocado and roasted Brussels sprouts on the side | plain yogurt with granola |
Weight loss meal plan for people with diabetes
Losing weight can help a person with diabetes manage their blood sugar levels and avoid complications.
According to the American Diabetes Association, people with diabetes should lose weight through a combination of exercise, diet, and portion control. Low glycemic index (GI) foods can help someone avoid spikes in blood sugar while they lose weight.
A person who has type 1 diabetes should consult their doctor or dietitian for help devising a weight loss plan. People will need to manage their diet to work alongside any medications they take to control their blood sugar levels.
Diabetes meal plan
For individuals with diabetes, a healthy meal plan should focus on whole foods rather than processed foods to help manage blood sugar levels as much as possible.
It will include non-starchy vegetables such as broccoli, spinach, and green beans. It will also incorporate fewer added sugars and refined grains, such as white bread, rice, or pasta.
Below is an example of what one day following a diabetes meal plan might entail.
| Breakfast | Lunch | Dinner | Snack |
| 2-egg omelet with vegetables (spinach, mushrooms, bell pepper, avocado), and 1 cup blueberries on the side | sandwich: 2 regular slices high fiber whole grain bread, 2 oz canned tuna in water mixed with 1 tbsp lemon juice, and 1 mashed avocado | 1 cup cooked lentil penne pasta, 1.5 cups veggie tomato sauce (cook garlic, mushrooms, greens, zucchini, and eggplant into it), 2 oz ground lean turkey | 15–20 baby carrots with 2 tbsp plain hummus |
Heart-healthy
Dietary choices
A heart-healthy meal plan emphasizes foods that support cardiovascular benefits, such as vegetables, whole grains, and oily fish. It also limits red and processed meats, alcohol, and foods high in sugar and salt.
Examples of heart-healthy diets include the Dietary Approaches to Stop Hypertension (DASH) diet, the Mediterranean diet, and vegetarian diets.
Below are some meal options for a heart-healthy diet.
Heart-healthy meal plan
| Breakfast | Lunch | Dinner | Snack |
| mixed fruit parfait (cantaloupe, strawberries, blueberries, kiwi) with a side of whole grain toast | 1 cup whole grain pasta with mixed vegetables (tomato, onion, kale) cooked in a skillet with 1 tbsp lemon and olive oil | 2 oz serving of salmon, with a side of green beans | 1 cup of mixed nuts — almonds, walnuts, and cashews |
Approaches for other groups
Dietary requirements vary. There is a range of approaches to weight loss that may benefit different people.
A
- a calorie-restricted diet
- physical activity advice
- an activity and behavior-change program
However, while this review looked specifically at strategies for males, these approaches work for females too.
The review also notes that participants preferred face-based language and personal feedback. People who prefer this type of support and advice may benefit from using apps such as My Fitness Pal or receiving help from a personal trainer or registered dietitian.
Weight loss during pregnancy and breastfeeding
Dieting during pregnancy and breastfeeding may not be appropriate. Anyone concerned about their weight or general fitness during pregnancy or breastfeeding should talk with a doctor or midwife for further advice.
Weight loss and menopause
People going through menopause may find it more challenging to lose weight. A
The study found that the women had an average fat mass increase from 1–1.7% per year of the transition, resulting in a 6% total gain in fat mass over the 3.5 year transition period. The average weight gain among the participants was 1.6 kilograms.
Females who aim to lose weight during menopause should ensure that they consume enough nutrients to support their bone health. Nutrients include:
- vitamin D
- calcium
- vitamin K
- magnesium
How many calories to lose weight?
According to the
However, the body can also make hormonal adaptations when a person cuts their calorie intake, and their weight loss may plateau as a result.
Many low calorie diets restrict fats, but fats help a person feel full. As such, some people may not be able to sustain a low fat diet.
People should also consider that calorie reduction alone may not be sufficient for maintaining weight loss. This is because foods with the same amount of calories can have different effects on a person’s metabolism.
For example, high GI foods could have detrimental effects on a person’s weight loss goals. According to a
- spikes in blood glucose levels and insulin levels
- cravings for high carbohydrate foods
- increased fat storage
Some examples of high GI foods include:
- sugary foods
- sugary soft drinks
- white bread
- white rice
- potatoes
In addition to cutting calories and eating healthy foods, individuals may want to consider incorporating an exercise routine to support their weight loss goals.
A 2020 study comparing diet versus a diet and exercise program for health enhancement and weight loss among overweight women aged 40–60 years found that a combined diet and exercise approach showed the best results.
A
The same review emphasizes the importance of the following approaches for weight loss:
- avoiding added sugars
- limiting processed foods
- consuming whole grain products
- eating more fruit and vegetables
Alongside meal planning and following a shopping list, some additional tips that may help a person lose weight include:
- being aware of portion size and the ratios of different macronutrients
- including protein and fiber in every meal
- exploring new herbs and spices to add variety to meals and reducing the need for extra sugar, salt, and fat
- batch-cooking healthy meals for the freezer
- avoiding long periods without food to reduce cravings for unhealthy snacks
- maintaining hydration to reduce cravings for sugary drinks
- performing
30 minutes of moderate-intensity physical activity on most or all days of the week - partnering with a diet and exercise buddy
- using weighing scales no more than once a week at a consistent time of the day
Summary
Combining a healthy diet with an active lifestyle can help a person maintain a moderate weight. Planning meals and shopping is beneficial for successful weight loss.
Counting calories may not be the only useful approach to weight loss. A weight loss program is more successful when a person adapts it to their individual requirements.
A registered dietitian or certified nutrition specialist can work with a person to devise an optimal meal plan and support the person while working toward their weight loss goals
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