A meal plan is a guideline that ensures your body gets all the necessary nutrients in the healthiest and most consistent way. Having the right mealswill help you attain your weight loss goal by restricting your calorie intake and eating habits.

Have you worked with three, five, ten, fifteen, or even moredifferent diets to make you lose unwanted fat? Have you tried fasting for days and rely on only water to get in shape? Have you made so much effort to lose pounds only to gain back the weight you sacrificed a lot to lose? If youhave made changes in your diet to no avail, this is how to make your mealplan work.

Where can you get meal plans?

You can never run short of advice when it’s about home menu plans. Everyone has a thing to say. Still, you need to be careful and choose the kind of advice you’ll take and what you’ll avoid because not everyone is always right on health issues. Also, diets work differently on individuals, and so what works for someone else may be a terrible idea for you. So, who should you seek meal plan advice from?

Professional nutritionist

Not all nutritionists are real ones; someone giving you advice on diet does not make the person a qualified dietician. Ensure you work with a Registered Nutritionist(RNutr) who is trained on public health matters, nutrition science, food/animal nutrition, and sports and exercises.


Internet has made everything easier. You can access hundreds of meal plans through your phone. Web-based apps provideinteractive platforms to choose menus that match your health conditionand weight goal. More so, they highly favor individuals who achieve more when they have a support group. They connect millions of people sharing your goal and allows you to exchange encouragement. Their wide range of recipes allows you to try new meals making it easy to maintain your diet plan without getting bored.


When looking for advice, we mostly run to trusted friends. Think of the days you’ve approached your friend when you haverelationship, work, or family issues.Weight is a sensitive issue for most people, and many individuals are uncomfortable seeking help because they fear being judged. People you engage a lot with canshare their experiences on how certain meals work and if those diets areuseful. Still, don’t over-relyon your friend’s experience with the menu plan. What may appear safe to them may be ineffective to you. It should only guide you on what you should not try. But when choosing what’s best, include other sources to help you make the decision.


While the sources mentioned above can help you create meal plans, all the work is on you. You know yourself more than anyone else, meaning you are in the right position to think of a meal plan that’ll help you achieve your weight goals without causing any harm. Of course, you won’t have all the necessary information on healthy nutrition. So you’ll need to use evidence from your nutritionist, internet, and friends to make a great analysis of what may or may not give you good results.

Why is it necessary to have a meal plan?

In every home, food shopping needs a huge investment. Buying meals is expensive, but it’s even more costly if you don’t have a plan. A meal plan helps you know what meals you need, which saves you from wasting money buying unnecessary ingredients. More so, you won’t have unplanned and last-minute trips to buy items. With menu planning, it’s easy to avoid desperate purchases that’ll only make you spend more. More importantly, you’ll have healthy foods, which will help you stay safe from diseases.

How do you create a meal plan?

Creating a meal plan is hard, but maintaining ahealthy eating habit for the rest of your life is the most difficult part. The only thing that will help you use the plan till the end is adopting the right meal guide. Here is how to make your meal planeffective;

Preparation check

Preparing meals can be time-consuming, and if you don’t schedule early enough, you maynever have time to follow it. Choose days you’ll prepare meals and times you’ll feed on reheated leftovers. As long as they’re well refrigerated, you can eat your meals more than once.

Fill your pantry

There is no way you’ll follow a clean diet when your pantry is filled with unhealthy foodstuff. Let whatever is on your food shelf be healthy, and if possible, arrange according to the nearness of use. What you’ll use earliest should be at the most front while the one you’ll use later on the back.

Go with season

Having meals that are not available in the market will increasethe number of times you’ll skip following the meal plan. Consider which fruits and vegetables are in season and which are not. Apart from having fresh foods, it’llalsohelp you spend less because high seasons have cheaper prices than when the products are scarce.

Alternate recipes

Having the same thing for days is boring. You’ll lose interest in your diet plan. Give your body psych to stay committed to the plan by changing your recipes and substituting your old options with new alternatives.

Be flexible

You’ll not always make it to follow the plan. So, feel free to make changes when necessary. Once in a while, go out of the healthy stuff and eat your favorite junk; just make sure you don’t overdo it to avoid throwing your efforts and days of sacrifices all into waste.

What should the right meal plan entail?

  • Controlled portion sizes
  • Focuses on fruits, vegetables, whole grains, low-fat dairy products, and fat-free
  • Low-fat version of meats, eggs, poultry, fish, nuts, and beans
  • Limited unhealthy fats, added sugars, and sodium


Ameal plan is important if you’re determined to lo loseextra pounds. Creating it takes effort, and you’ll need discipline and commitment to receive impressive results. There are many meal plans available which you can try. Getting what will work for you can only be difficult if you don’tfactor in all considerations needed for a successful meal plan. As you create your meal plan, do it wholeheartedly, and consistency is always the key.

Nutritionist. Bluffton University, MS

In today's world, people's eating and exercise patterns have changed, and it is often lifestyle that is the cause of many diet-related illnesses. I believe that each of us is unique – what works for one does not help another. What is more, it can even be harmful. I am interested in food psychology, which studies a person's relationship with their body and food, explains our choices and desires for specific products, the difficulty of maintaining optimal body weight, as well as the influence of various internal and external factors on appetite. I'm also an avid vintage car collector, and currently, I'm working on my 1993 W124 Mercedes. You may have stumbled upon articles I have been featured in, for example, in Cosmopolitan, Elle, Grazia, Women's Health, The Guardian, and others.

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