Create A Weekly Meal Plan

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One of the ultimate weight loss tools (in my opinion) is Meal Planning (and prepping). If you want to lose weight and get fit, creating a weekly meal plan (and sticking to it!) is a sure fire way to get results!

Whether you’ve tried to lose weight in the past or if you are just getting started on your weight loss journey, Meal Planning (and prepping) will help you stay on track and can help you eat healthy all week.

However, the only way Meal Planning will help you is if you stick to your plan! (I know, what a bummer!)

Meal Planning is perfect if you have a busy schedule because it will save you time, money, and energy (picking out what to eat each night is exhausting!).

⇒This is a long post so take it step-by-step and please don’t let it overwhelm you. If you have any questions, post them in the comments below this post and I will definitely answer them.


Your Step-By-Step Weekly Meal Plan Guide

I am going to give you the step-by-step process I take when I create my weekly meal plan. Before we start, I created this Meal Planning Guide for you and I highly encourage you to use it as we go through the steps. It will make creating your weekly meal plan easier and faster.

I also encourage you to make this guide your own by customizing it to work for you.

The only way you will start losing weight and getting fit is if you find a system for eating healthy and exercising that works for you in your life. 

What Meals To Plan For

Plan meals for Breakfast, Lunch, Dinner, and Two Snacks.

I do want to point out that when you Eat Healthy (I call it Eating Clean), you will be eating more food. Probably a lot more than what you’re use to. Yes, you can lose weight by eating more! (it just depends on what you’re eating).

What Each Meal Looks Like

I have a system that I use when I plan my meals and I’m going to share it with you. It’s basically an outline of what you should be eating at each meal and snack.

Each meal consists of different food categories (Proteins, Complex Carbs, Healthy Fats, Fruits, Veggies).

Breakfast (one serving of each): Protein, Complex Carb, Fruit

Min-Morning Snack (one serving of each): Fruit, Healthy Fat

Lunch (one serving of each): Protein, Veggie X2, Complex Carb, Healthy Fat (optional)

Afternoon Snack (one serving of each): Protein, Veggie, Healthy Fat (optional)

Dinner: (one serving of each): Protein, Complex Carb, Veggie


Step One

In the Meal Planning Guide, you will see that there is a list of healthy foods. You will need that list for this step. (if you haven’t downloaded your guide, do it now so you can follow along).

There is also a blank meal planning template in the guide so make sure you download your copy.

Take your list of healthy foods and highlight which foods you like from each category.

Step Two

Plan Dinner before you plan anything else because you can use leftovers for lunch for the next day. This makes it super simple.

Remember, Dinner is supposed to consist of a Protein, Complex Carb, and a serving of Vegetable so from your list of highlighted foods, chose one from each of the above categories to make a meal.

Example: Chicken, Sweet Potato, and Green Beans

Step Three

Plan Lunch next by following the same process from Step Two. Remember, if you want to keep things super easy and simple, eat leftovers from the night before for lunch.

Example: Grilled Chicken Salad with Dressing. (the salad: chicken, spinach, egg whites, cauliflower, cucumber, and tomato)

Step Four

Plan your Two Snacks with the same process from step two. Have fun with this step and feel free to get creative! There are some pretty cool snack idea’s that you can try.

Mid-Morning Example: Apple with Peanut Butter

Afternoon Example: Egg whites and Broccoli with Hummus

Step Five

Last but certainly not least, plan Breakfast. This can be the hardest meal to plan for because you’re probably busy in the mornings (work, kids, getting ready, etc.).

I encourage you to keep Breakfast simple and super easy to stick to until you get into the habit of eating breakfast every day.

Again, you will follow the same process from Step Two to plan what to each for breakfast.

Example: Egg Whites, Steel Cut Oatmeal, and Mixed Berries

If that seems like a lot to eat in the morning, you can customize it by starting with a serving of Fruit then adding to that over time.


Portion Control 101

There is a big difference between a serving size and portion size. If you read most nutrition labels, they list how much is a serving. But that doesn’t mean it’s how much you should eat that much.

If you want to lose weight, you need to be paying attention to how much you are eating.

Below is a “handy portion guide”. Other than having portion control containers, it’s probably the easiest way to make sure you’re eating the right amount of food.

weekly meal plan


5 Tips For Creating a Weekly Meal Plan

  1. Keep it simple. For the most part, people who are healthy and fit eat basically the same foods over and over again until they are sick of them. No, that may not sound appetizing but it’s really easy to get use to. If you get sick of eating something, just swap it out.
  2. Schedule it. Each week, create your meal plan on the same day around the same time. Add a reminder in your phone if you need to! This will help you get into the habit of creating it.
  3. Have Fun!!! Please do not make this an awful experience by making things too complicated. Make this a fun in any way you can!
  4. Get a friend to join you. If you want to not only stay accountable but get creative (and really have fun), get someone to join you each week to create your meal plans. I love having people plan with me! Share this post and ask friends to join you!
  5. Don’t forget water! Please, I beg you (yes, I am on my knees right now!!), don’t forget to drink water! It will definitely help you lose weight and get fit!

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2017-05-04T16:45:59+00:00