Kickstart your weight loss journey: practical meal plan to curb cravings and increase fat burning

How eating the right foods can help you lose weight

Supermarkets are packed with many different food and drink items, including unhealthy ones. With so many options to choose from, it can be difficult to make the right choices. If you don’t want to be overweight, it’s essential to buy the right foods to have at home. So what are the right foods for a healthy diet? Some tips: 

1. Low in calories, rich in nutrients: Foods that are low in calories but packed with vitamins and minerals help keep you feeling full longer after eating.  
2. Rich in protein: Protein increases thermogenesis (the process of heat production in the body), helping burn more calories during digestion. A higher protein intake extends satiety and reduces appetite. 
3. Rich in fibre: Fibre slows down the digestion rate of nutrients, resulting in a slower and more stable release of energy. Fibre also enhances feelings of fullness after eating. 
4. Healthy fats: Monounsaturated fatty acids and omega-3 fatty acids help reduce inflammation and abdominal fat mass. However, consuming too much can lead to excessive calorie intake. 

A practical weekly meal plan

Want to lose weight? Then cutting calories is the best way forward. After all, weight loss is all about burning more calories than you consume. To lose weight in a healthy way, it is important to have a balanced diet focusing on all of the necessary nutrients. Here is an example of a practical and healthy meal plan.  

Day 1

• Breakfast: Oatmeal with berries and almonds in Greek yoghurt. 

Benefits: Oatmeal is rich in fibre, protein and has a low glycemic index (GI) score, which promotes fullness. Berries are full of fibre, vitamins and minerals, which help promote a healthy gut. Greek yoghurt is a good source of protein. 

• Snack: Greek yoghurt with kiwi. 

Benefits: Rich in protein, fibre and vitamins, essential for fat burning and metabolism.  

• Lunch: Chickpea salad with tomato and cucumber, drizzled with an olive oil and lemon dressing. 

Benefits: Chickpeas are packed with fibre and protein, which promote fullness. Olive oil has anti-inflammatory properties. 

• Snack: An apple. 

Benefits: Apples are rich in pectin, which has an appetite suppressing effect.  

• Dinner: Grilled salmon with broccoli and quinoa. 

Benefits: Salmon is a great source of omega-3 fatty acids. Because quinoa is high in both fibre and protein, it helps you to feel full longer. 

Day 2

• Breakfast: Spinach, banana and chia seed smoothie. 

Benefits: Spinach helps suppress appetite and inhibit fat absorption, while bananas are packed with fibre and vitamins. Chia seeds' high fibre and protein content help you feel fuller for longer.  

• Snack: Carrot and cucumber sticks. 

Benefits: Low in calories, rich in fibre. 

• Lunch: Whole grain wrap with grilled chicken, vegetables and hummus. 

Benefits: Intake of whole grain foods reduces appetite. Chicken is low in calories and packed with protein, just like hummus. Hummus is also high in fibre and low in fast carbohydrates.  

• Snack: Handful of nuts. 

Benefits: Nuts, including almonds, contain healthy fats that help control appetite.  

• Dinner: Salmon with stir-fried small new potatoes and vegetables. 

Benefits: Salmon is low in calories and high in protein. Potatoes contain no fat and are a good source of fibre. They can be a healthy addition to your weight loss programme when consumed in moderation. 

Day 3

• Breakfast: Avocado on wheat toast. 

Benefits: Avocados promote fullness and stabilise blood sugar levels.  

• Snack: Hard-boiled egg. 

Benefits: Eggs are rich in protein.  

• Lunch: Wheat bread with cottage cheese and radish. 

Benefits: Cottage cheese is low in calories, high in protein and can help dampen your appetite. Radish promotes fullness and supports many functions in the body, including liver function, digestion, blood pressure. 

• Snack: Peppers with hummus. 

Benefits: Excellent sources of vitamins and fibre. 

• Dinner: Stir-fried tofu with silverskin rice and spinach. 

Benefits: Tofu provides plant-based protein. As a source of fibre, spinach promotes satiety. Silverskin rice has a low glycemic index, which means its carbs convert less quickly into blood sugar than white rice, reducing appetite. 

Day 4

• Breakfast: Greek yoghurt with granola, apple and raisins. 

Benefits: Greek yoghurt is high in protein, and (home-made) granola and raisins are a good source of fibre. Raisins contain sugar, so use in moderation. 

• Snack: Sliced pear with almond butter. 

Benefits: Pear is an excellent source of Vitamin C and fibre, while almond butter contains healthy fats. 

• Lunch: Lentil salad with red onion and tomato, with an apple cider vinaigrette (optional). 

Benefits: Lentils are high in plant-based protein and fibre, and research suggests that apple cider vinegar can improve a person's blood sugar level by delaying gastric emptying.  

• Snack: Roasted chickpeas with spices of your choice. 

Benefits: Chickpeas are a great source of protein and fibre. Protein and fibre work together to slow digestion, which helps promote fullness. 

• Dinner: Chicken breast with a herb crust, sweet potato and asparagus. 

Benefits: Sweet potatoes are a source of vitamins and minerals and help regulate blood sugar levels. Asparagus is high in fibre and vitamins, and low in sugars and fats. 

Day 5

• Breakfast: Green smoothie with kale, avocado, banana and water. 

Benefits: Kale is low in calories but full of essential nutrients like Vitamin K and Vitamin C. Avocado is full of healthy fats.  

• Snack: Roasted pumpkin seeds. 

Benefits: Pumpkin seeds are highly nutritious. They boost metabolism and help strengthen the immune system. 

• Lunch: Wholegrain pita with falafel, salad and tahini. 

Benefits: Tahini helps control appetite, while falafel is a good source of fibre and protein. 

• Snack: An orange. 

Benefits: Rich in Vitamin C and fibre. Eating the whole fruit, instead of just drinking the juice, can help reduce cravings. 

• Dinner: Grilled aubergine with tomato sauce and bulgur. 

Benefits: Aubergine and bulgur are low in calories, low in fat and high in fibre. 

Day 6

• Breakfast: Spinach, tomato and feta omelette. 

Benefits: Eggs are an important source of high-quality protein. Spinach contains antioxidants and fibre. Feta cheese is high in fibre and promotes fullness. 

• Snack: Mango cubes. 

Benefits: Mangoes contain high levels of vitamins A and C as well as antioxidants which are good for your skin and help your body's immune system to work properly.  

• Lunch: Quinoa bowl with edamame, cucumber and a miso dressing. 

Benefits: Edamame is a quality protein source, providing all the essential amino acids. Cucumbers are extremely low in calories, and miso supports the intestinal flora. 

• Snack: Dried seaweed snacks. 

Benefits: Seaweed helps the body digest fats and slows stomach emptying, which helps you feel fuller for longer.  

• Dinner: Wholegrain tacos with cod, coleslaw and salsa. 

Benefits: Cabbage has a lot of antioxidants, while fish is full of healthy fatty acids and protein. The salsa can be made with various ingredients like mango, avocado, red onion and lime.  

Day 7

• Breakfast: Spelt waffles with berries and honey. 

Benefits: Spelt is rich in fibre and protein and is less processed than wheat. Darker honey has more antioxidants than lighter varieties. Mind you, honey contains sugar, so eat in moderation. 

• Snack: Dried or fresh apricots. 

Benefits: Apricots are a good source of fibre and antioxidants. Research suggests they support gut health. 

• Lunch: Tomato soup with lentils and basil. 

Benefits: Lentils add protein and fibre to the diet. Tomatoes are a major source of the antioxidant lycopene. 

• Snack: Handful of unsalted nuts. 

Benefits: Nuts are a plant-based source of protein, healthy fats and fibre. 

• Dinner: Potatoes with pork tenderloin, mushrooms and beetroot. 

Benefits: Pork tenderloin is a lean cut, with lots of protein, vitamins and minerals. Mushrooms support gut health, and beetroot is full of antioxidants.  

This meal plan incorporates recipes that are balanced in terms of macronutrients to make sure you get all the nutrients you need while feeling full and satisfied. It supports your weight loss efforts in an efficient and healthy way. Understanding food choices and the science behind each food will not only make weight loss easier, but also more sustainable. You can calculate your calorie needs in order to determine what portion size is right for you. We advise you eat 500 calories less than your daily requirement. This way, you will lose weight responsibly and gradually.  

Why staying hydrated is important

Water is a helpful part of a weight loss journey. Drinking plenty of water helps with weight loss by controlling your appetite and boosting your metabolism. Scientific studies show that drinking water can increase metabolic rate in the short term.  

Conclusion

For many people, losing weight is a complex and challenging journey. A well-balanced diet can help manage and optimise appetite and fat burning processes. For the best weight loss results, your programme should include regular exercise. Remember that when it comes to a meal plan and exercise routines for weight loss, variety is key. Don't always eat the same foods or do the same exercises. Struggling with your weight and need help? Doctoronline works with doctors who help you lose weight in a responsible way. Fill out our decision aid to find a treatment that suits you.