An Introduction to Meal Planning for Weight Loss
Like most people, at one point in time you’ve decided you need to go on a “diet” to reach your weight loss goals. The typical diet is based on an unsustainable restriction in calories, vital nutrients, and the formation of a biases like some foods are “good” and others are “bad.” We live in a world where everyone wants a quick fix combined with the overwhelming availability of unhealthy meals as we are all “too busy.” But sooner or later, one must come to terms with the fact that quality nutrition is the core principle to physical health. Because an individual cannot compete with what they eat, people are becoming more and more intrigued by the basic concept of meal planning for weight loss or just healthy living in general. With proper guidance, meal planning is not only simple and straightforward, but it is the most precise and calculated approach to ensure consistent progress. If you are new to meal planning, here are the most commonly asked questions about meal planning for beginners:
Macronutrients: What are Macros?
There are three major macronutrients that the human body needs in order to function properly: carbohydrates, protein, and fats. When starting a meal plan for weight loss, one’s ratio of carbs/protein/fat must be determined for optimum results. For simplicity this can be broken down into the number of grams of carbs, protein, and fat where the caloric breakdown of each macronutrient is as follows: 1g carbs = 4 calories, 1g protein = 4 calories, and 1g fat = 9 calories.
Getting your calorie intake is vital, as eating too many calories will cause you to put on fat, and eating too few will make you lose muscle.
Meal Planning Food Measurements: How Do I Measure My Food?
The most accurate way to measure food is using a food scale to take all of the guesswork out. While measuring cups and spoons are suitable for dry powders, they are not adequate to accurately determine the portion sizes of solid foods. A quality digital food scale costs anywhere from $14.99 to $29.99 and can be purchased at a Target or on amazon.com. These scales have interchangeable digital readouts that can convert from ounces, to lbs, to grams with the click of a button. To put it simply, if you’re looking to lose weight through proper meal planning, a digital scale is a must-have.
Weight Loss Macronutrient Intake: How Do I Determine the Macros?
Determining your macronutrient intake can be done by a nutritionist after assessing your body type, current weight, and your goal weight. The macronutrients can be determined based off of a general ratio of 40% protein, 30% carbs, and 30% fats where the total calories will depend on the total amount of weight to be lost. These ratios are generic, but a good starting point for those new to meal planning as a nutritionist can adjust and tailor these numbers based on your body’s needs. However, in the meantime, you may find this Macronutrient Calculator useful.
Meal Plan For Weight Loss: What Does A Sample Meal Plan Look Like?
Meal plans for weight loss are most effective when they are customized for an individual’s needs. However for those just getting started, there are tried and true methods for a one size fits most approach and here is an example of a day looks like at 1500 Calories. This is recommended for women seeking a maximum weight loss of 1lb a week for those want to lose no more than >10% of their total body weight.
- Meal 1 (Breakfast)- Chocolate Protein Loaf* (3 slices) + 1 tsp. nut Butter per Slice + Black Coffee
Calories (kcal)-252, Protein (g)- 21, Carbs(g)- 15g, Fat(g)- 12
- Meal 2 (Snack)- 2 Rice Cakes + 2 TBSP Nut Butter + 2oz. Blueberries
Calories (kcal)-302, Protein (g)- 10, Carbs(g)- 60g, Fat(g)- 18
- Meal 3 (Lunch)- 4oz.Tilapia, ½ cup Brown Rice, ¼ Cup Red Peppers, & ½ Cup Zucchini,
Calories (kcal)-286, Protein (g)- 25, Carbs(g)- 28g, Fat(g)- 3
- Meal 4 (Snack)-Vegan Chocolate Protein Bar* (2 bars)
Calories (kcal)-160, Protein (g)- 14, Carbs(g)- 18g, Fat(g)- 4
- Meal 5 (Post Workout)- 2 scoop Muscle Gauge Nutrition Whey Protein Isolate + ½ cup blueberries + 6oz. Almond Milk
Calories (kcal)-292, Protein (g)- 51, Carbs(g)- 14g, Fat(g)- 2
- Meal 6 (Dinner)-4oz. Ground Turkey, 1 cup chopped spinach, 5 asparagus spears
Calories (kcal)-224, Protein (g)- 25, Carbs(g)- 3g, Fat(g)- 13
Calories (kcal)-1516, Protein (g)- 146, Carbs(g)- 138g, Fat(g)- 52
*Chocolate Protein Loaf Recipe and Vegan Chocolate Protein bar Recipes Available in the ebook Plan to Eat.
Christine Hronec is the Owner and food scientist of Gauge Girl Training LLC, an online meal planning, training, and coaching service; and also the owner of Gauge Life LLC, a dietary supplement based out of Philadelphia.