Meal Plans for Losing Weight

asparagus with meat

Examples of Meals for Healthy and Steady Weight Loss Program – The Work Day

  • breakfast – 6:30 am
  • morning snack – 10:00 am
  • lunch – 12:00 pm
  • afternoon snack – 4:00 pm
  • dinner – 7:00 pm

Examples of Meals for Healthy and Steady Weight Loss Program – The Weekend

  • breakfast – 9:00 am
  • lunch – 0:30 pm
  • afternoon snack – 4:30 pm
  • dinner – 7:00 pm

The right time to go to bed is expected between 10:00 – 11:00 pm in both cases.

How to Do Your Meal Plans


Carbohydrate and protein rich food is recommended. Breakfast can be the largest and the most caloric densest meal in a day. The body will use energy sufficiently throughout the day without storing fat.

  • cereal bread with a source of low-fat protein like chicken ham, cheese with vegetables
  • cereal bread with light yoghurt + fruit
  • VEGAN/VEGETARIAN: muesli or cornflakes with almond/rice milk and lots of fruit like banana, orange, and apple

Morning Snack

It is the gentle link between breakfast and lunch.

  • Fruits with a small yoghurt
  • VEGAN/VEGETARIAN: fruits with a small plant based yoghurt


vegetable saladSource of low-fat protein is recommended with some starch and vegetables.

  • fish with potatoes and vegetable fresh salad
  • VEGAN/VEGETARIAN: legumes with potatoes and vegetable fresh salad, 1tbs of olive oil, sprinkle of seaweed (nori etc.)

Afternoon snack.

  • Prefer fruit only


Usually the largest portion of vegetables for all day, small protein content is recommended.

  • small piece of chicken with rice and vegetables like broccoli
  • VEGAN/VEGETARIAN: tofu with rice and vegetables


Other Important Aspects for Weight Loss Plans

  • Your calorie intake must respect actual calorie needs – if you do some sport etc.
  • We advise low calorie intake in days when you are mostly inactive for weight loss
  • Change the calorie intake irregularly for the boost of metabolism
  • Make sure you are eating the wide variety of foods