Lose weight, eat well and feel great with this easy weight loss meal plan. This simple 1,200 calorie meal plan is specially tailored to help you feel energized and satisfied while cutting calories so you can lose a healthy 1 to 2 pounds per week. Each day of this 7-day plan features high protein, high fiber foods (a combination that research shows can help with weight loss by keeping you feeling fuller for longer) and strategically balances calories throughout the day so you won't feel starved. The calorie totals are listed next to each meal so you can easily swap things in and out as you see fit. Couple this healthy meal plan with daily exercise and you're on track to lose the weight.
This eating plan promotes an average loss of one to two pounds per week. You’ll eat portion-controlled, pre-packaged meals and snacks; you can add your own fresh fruits and vegetables. Then, you’ll slowly introduce regular meals with the help of weekly counseling sessions. Jenny Craig does have some scientific evidence to back it, and dieters say they like the personalization and support of weekly meetings with a counselor. On the downside, the program can get expensive, and it uses a lot of processed foods with long ingredient lists. This plan isn’t meant for children under 13 or people with food allergies. For a budget-friendly option, check out the best free meal planners for weight loss.
When you need to lose a lot of weight, you want to lose it fast. Don't fall victim to fad diets that make big promises and don't pay off in the long run. To lose an extreme amount of weight and keep it off, you need a meal plan that supplies the right number of calories and is filled with a healthy balance of nutrient-rich foods. Consult your doctor or dietitian to discuss a weight-loss diet that fits your specific health needs.
Nuts. It’s very easy to eat until the nuts are gone, regardless of how full you are. A tip: According to science, salted nuts are harder to stop eating than unsalted nuts. Salted nuts tempt you to more overeating. Good to know. Another tip: Avoid bringing the entire bag to the couch, preferably choose a small bowl instead. I often eat all the nuts in front of me, whether I’m hungry or not.
The sad truth is that conventional ideas – eat less, run more – do not work long term. Counting calories, exercising for hours every day and trying to ignore your hunger? That’s needless suffering and it wastes your time and precious willpower. It’s weight loss for masochists. Eventually almost everyone gives up. That’s why we have an obesity epidemic. Fortunately there’s a better way.
Spray baking sheet with non-stick cooking spray. Place chicken breast and vegetables on sheet, and season with salt and pepper. Spray vegetables with non-stick cooking spray, then spoon tomato sauce on top of chicken. Bake at 350 degrees for 20-25 min or until chicken is cooked through. When 5 minutes left, top chicken with cheese and let melt until finished cooking
To stay motivated and deal with cravings, Juge has a couple of great recommendations. First, schedule a cheat meal on every seventh day. "Many of my clients have their cheat meal on Sunday, so then they're ready for Monday and the week to come," he says. If you feel deprived during the week, concentrate on the cheat meal to come, knowing you can eat absolutely anything you want to—pizza, lasagna, doughnuts, beer, chips, you name it. Remember, though, it's just one cheat meal, not an entire day of cheating. Afterward, get right back on the wagon with your next scheduled meal.

Hi there, it’s Lacey! I’m the editor and main writer for A Sweet Pea Chef. I'm a food blogger, photographer, videographer, clean eating expert, and mommy of four. I also run the awesome free Take Back Your Health Community, am the healthy and clean weekly meal planner behind No-Fail Meals, and a little bit in love with Clean Eating. Be sure to check out my free beginner’s guide to eating clean and follow me on YouTube and Instagram to get my latest recipes and healthy eating inspiration.


Obviously, it’s still possible to lose weight on any diet – just eat fewer calories than you burn, right? The problem with this simplistic advice is that it ignores the elephant in the room: Hunger. Most people don’t like to “just eat less”, i.e. being hungry forever. That’s dieting for masochists. Sooner or later, a normal person will give up and eat, hence the prevalence of “yo-yo dieting”.
Lastly, to help you stay motivated I recommend you log your weight loss results so that you can gather an average. You will always have good weeks and bad weeks, but it’s the average that counts. Every weigh in (only weigh in once per week) write the pounds lost on your calendar. At the end of 8 weeks add up all the weight loss pounds and divide by 8 for your 8 week average. This will help you stay motivated and see your results. Anytime you have a bad week, think of your weight loss average and know this is all just part of the process.
Glassman suggests starting with a calorie baseline: If you're trying to lose weight, she recommends a meal plan that contains (roughly) 1,500 calories, with 40 percent coming from whole, fiber-rich carbs, 30 percent from protein, and 30 percent from healthy fats. That balance is ideal for keeping energy levels up and helping you build lean muscle while squashing hunger and the cravings that come with it, she says.
Lastly, to help you stay motivated I recommend you log your weight loss results so that you can gather an average. You will always have good weeks and bad weeks, but it’s the average that counts. Every weigh in (only weigh in once per week) write the pounds lost on your calendar. At the end of 8 weeks add up all the weight loss pounds and divide by 8 for your 8 week average. This will help you stay motivated and see your results. Anytime you have a bad week, think of your weight loss average and know this is all just part of the process.
The 3 Day Diet is low calorie, but it certainly is not low-fat, low-salt, or low cholesterol, so it is not a healthy option for most people with certain medical conditions such as diabetes, hypertension, heart disease, and high cholesterol. If you are overweight, weight loss is key to managing these conditions. But it should be a healthy and sustainable weight loss that includes healthy nutrition and exercise.
Second, take a few photos of yourself to keep your motivation up. "Most of the people who come to me are doing it for a reason," he explains. "They're going on vacation, competing in a bodybuilding show, or maybe going to a reunion. I always have them strive for that goal. I take front, side, and back pictures of them at the beginning and have them post the photos on their mirror at home. I tell them, just keep looking at that picture and think of what you're going to look like in a few weeks."
The 3 Day Diet is low calorie, but it certainly is not low-fat, low-salt, or low cholesterol, so it is not a healthy option for most people with certain medical conditions such as diabetes, hypertension, heart disease, and high cholesterol. If you are overweight, weight loss is key to managing these conditions. But it should be a healthy and sustainable weight loss that includes healthy nutrition and exercise.

LoseWeightByEating.com is committed to providing information on natural and alternative health, but is not written by health care professionals. All material provided at LoseWeightByEating.com is for informational purposes only, and is not to be taken as medical advice or recommendation. Any health concern or condition should be addressed by a doctor or other appropriate health care professional. The information and opinions found on this website are written based on the best data available at the time of writing, and are believed to be accurate according to the best discernment of the authors. Those who do not seek council from the appropriate health care authority assume the liability of any injury which may occur. Additionally, the opinions expressed at LoseWeightByEating.com do not represent the views of each and every author or contributor to LoseWeightByEating.com. The publisher of this site is not responsible for any errors or omissions in any content herein.
A 2012 study also showed that people on a low-carb diet burned 300 more calories a day – while resting! According to one of the Harvard professors behind the study this advantage “would equal the number of calories typically burned in an hour of moderate-intensity physical activity”. Imagine that: an entire bonus hour of exercise every day, without actually exercising. A later, even larger and more carefully conducted study confirmed the effect, with different groups of people on low-carb diets burning an average of between 200 and almost 500 extra calories per day.
Science is quite clear that excess weight carries considerable health risks, including a higher risk for heart attack, stroke, and diabetes. Yet where that weight accumulates may pose the greatest threat. A large waist size suggests excess visceral (belly) fat, which is stored in the abdominal cavity and surrounds vital organs like the pancreas, liver, and intestines. It poses an increased heart attack risk because of its association with high blood pressure, elevated blood sugars and abnormal lipid levels. (Locked) More »
Many commercial weight-loss plans assign women to a 1,200 calorie per day diet plan. The number might be higher, however, if the woman is physically active. For example, you might see that your weight loss calorie goal is 1,200 calories per day. But if you choose to burn an extra 300 calories per day through exercise, you can eat 1,500 calories and still lose weight.
Your habits and cravings may both rear their heads at restaurants, where it's easy to blow your diet in seconds. To stick to the plan, says Juge, be diligent in ordering. "Ask them to grill your meat without oil or grease. Ask for steamed vegetables with no butter. Get a salad (no cheese) with either fat-free dressing or a vinaigrette." After his 14 years in bodybuilding, Juge testifies that he's found many restaurants are accommodating, so there's no reason to avoid them as long as they'll cook to your preferences.
Once you’re done with your meal prep, make sure you let your meals cool down before transferring them to airtight containers and storing them in the fridge, but make sure you don’t keep your food in room temperature for more than two hours. If you are using meal prep containers and have stored your cooked meal prep well, it can last in the fridge for up to 7 days.  Some foods will keep longer than others, which is something to consider when prepping 7 days at a time.
When you're eating to protect your ticker, researchers have realized that it isn't about clearing your fridge of all fat, but rather focusing on the right type. "Choosing foods with omega-3 fatty acids and mono- and poly-unsaturated fats can help lower blood pressure and cholesterol even more than limiting the cholesterol you eat," says Penny Kris-Etherton, PhD, RD, a professor of nutrition at Penn State University.
First things first – planning. Before you start to prep your meals, you need a nice, solid plan. Coming up with a meal plan may sound overwhelming at first, but it’s not as bad as it may seem. Just take it one step at a time and start with one, simple meal you love and that you know is healthy, and then work your way up. Soon, you’ll be prepping all your meals! Watch out – it gets addicting!
Similar to the CICO diet, the Body Reset has gained popularity via social media, and there isn’t any definitive research that suggests the approach is safe and effective. Celebrity trainer Harley Pasternak created the plan, which is essentially a three-phase liquid diet comprised of smoothies and moderate exercise. While U.S. News notes you may lose weight on the diet, it may be tough to stick with, and isn’t safe for people with diabetes and heart disease. (38)

Keep stocked in your refrigerator or freezer a box of veggie burgers (look for low-sodium varieties). Veggie burgers are a much better choice for your waistline and heart than ground meat. Veggie patties have only about half the calories of regular red meat patties, and zero heart-hurting saturated fat. Plus, they’re so easy to cook – just one or two minutes in the microwave. While toasting your whole-wheat bun, take from your pantry a jar of roasted red bell peppers and top your veggie patty with a couple of luscious slices. Smear your bun with a little low-sodium Dijon mustard.


First things first – planning. Before you start to prep your meals, you need a nice, solid plan. Coming up with a meal plan may sound overwhelming at first, but it’s not as bad as it may seem. Just take it one step at a time and start with one, simple meal you love and that you know is healthy, and then work your way up. Soon, you’ll be prepping all your meals! Watch out – it gets addicting!
This eating plan promotes an average loss of one to two pounds per week. You’ll eat portion-controlled, pre-packaged meals and snacks; you can add your own fresh fruits and vegetables. Then, you’ll slowly introduce regular meals with the help of weekly counseling sessions. Jenny Craig does have some scientific evidence to back it, and dieters say they like the personalization and support of weekly meetings with a counselor. On the downside, the program can get expensive, and it uses a lot of processed foods with long ingredient lists. This plan isn’t meant for children under 13 or people with food allergies. For a budget-friendly option, check out the best free meal planners for weight loss.

The degree to which exercise aids weight loss is open to debate, but the benefits go way beyond burning calories. Exercise can increase your metabolism and improve your outlook—and it’s something you can benefit from right now. Go for a walk, stretch, move around and you’ll have more energy and motivation to tackle the other steps in your weight-loss program.

Go back to basics. Go through your meal planners and food logs to see what does not match up. Look for possible processed foods or artificial sweeteners in new foods you’ve added to your diet recently. If you’ve stopped logging or planning your meals, take this opportunity to start again. Most often just that one step will pull you out of a plateau.


LoseWeightByEating.com is committed to providing information on natural and alternative health, but is not written by health care professionals. All material provided at LoseWeightByEating.com is for informational purposes only, and is not to be taken as medical advice or recommendation. Any health concern or condition should be addressed by a doctor or other appropriate health care professional. The information and opinions found on this website are written based on the best data available at the time of writing, and are believed to be accurate according to the best discernment of the authors. Those who do not seek council from the appropriate health care authority assume the liability of any injury which may occur. Additionally, the opinions expressed at LoseWeightByEating.com do not represent the views of each and every author or contributor to LoseWeightByEating.com. The publisher of this site is not responsible for any errors or omissions in any content herein.
This company’s latest plan, Turbo 13, promises you’ll lose 13 pounds (and seven inches from your girth) in the first month. When you join Nutrisystem (membership is required), you’ll mix their pre-packaged meals with food you buy at the grocery store. The plan recommends splitting up your meals into a six a day. As with many diet plans, the research backs the short-term results, but there’s little evidence that it works in the long term. Convenience is the biggest pro; cons are the price and the highly processed foods. Nutrisystem is not for you if you are under 18, pregnant, or breastfeeding, or if you have food allergies. For research-backed tips, try these scientifically proven ways you can start losing weight right now.
Becky–this is a great quick start plan. I want to lose 5 pounds I put on after a recent weight loss. It’s very balanced with lots of plant protein as well as animal protein. My only comment is that it’s a lot of fiber very quickly, and I know that this would cause me intestinal pain, especially from raw veggies. It’s so advantageous to have these available by prepping, so I will eat smaller portions (1cup carrots is too much for me at 120 lbs), chew them well and eat slowly and save the rest in case I am still hungry before the next meal! For people who are used to eating more food, I’m wondering if they are able to handle the fiber better than someone like me who has already learned to cut way back on portion sizes!
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