Building a Meal Plan for Weight Loss
Deciding to lose weight is a pretty big deal. New diets, workout plans, and a million other things to think about. The MindBody Activated Lifestyle is a comprehensive approach that makes it simpler for you to achieve your goals. The MindBody GLP-1 System blends dual activation and dual amplification with nutrition, movement, and mindfulness for long-term results.†
Let’s dive into one of the most important parts of the system—nutrition. Explore how to create a weight loss meal plan that fits seamlessly into your life.
The Healthy Plate Method: A Simple Approach to Balanced Meals
A balanced meal includes protein, high-fiber carbs, and healthy fat in the right proportions. A great way to visualize it is to use “the healthy plate method,” which helps keep meal planning basic. Simply divide your plate into the main food groups needed to create a balanced meal.
- Half of your plate should consist of non-starchy vegetables, such as leafy greens, tomatoes, and onions. These are low in calories but high in fiber and nutrients.
- One-quarter of your plate should include lean protein, like chicken, fish, or tofu. Protein is essential for muscle maintenance, metabolic function, and keeping you full between meals.
- One-quarter of your plate should be reserved for high-fiber carbohydrates or fruits, such as brown rice or berries. These carbs provide energy and help maintain blood sugar levels.
- Add healthy fats like olive oil, nuts, or avocados to round out your meal. Healthy fats support hormone balance, nutrient absorption, and overall satiety.
Using the healthy plate method is an easy way to eat a balanced diet. If you’d like to go even deeper, keep reading!
Calculating Macros: Tailoring Your Diet for Weight Loss
Breaking down your daily calorie intake into the right balance of macronutrients—protein, carbohydrates, and fats—is crucial for achieving your weight loss goals. In this section, we’ll walk you through how to calculate your daily macronutrients to optimize weight loss:
Step 1: Determine Calorie Requirements
Your calorie needs vary based on age, sex, and activity level. For example:
- A moderately active 45-year-old woman might require 1,700 calories per day to lose weight.
- For a 35-year-old man who is very active, calorie needs might be around 2,500 per day.
To determine your specific needs, use a calorie calculator that factors in your height, weight, age, and activity level. Remember, these numbers are just starting points. As you progress in your weight loss journey, you may need to adjust your intake based on how your body responds.
Step 2: Macro Breakdown
The ideal ratio for macros is 30-40-30—30% protein (important for muscle maintenance and metabolic function), 40% carbohydrates (provides energy and supports healthy digestion), and 30% fats (necessary for hormone production and nutrient absorption).
If your daily calorie limit is 1,700, your macro breakdown should be:
- 30% Protein: 127.5 grams
- 40% Carbohydrates: 170 grams
- 30% Fats: 56.7 grams
Focusing on these macros helps ensure you’re fueling your body correctly while staying within your calorie limits. Remember, the goal is to meet your body’s nutritional needs while creating a calorie deficit that supports weight loss.
The Importance of Protein in Your Diet
Protein plays a huge role in your diet, especially when combined with the MB GLP-1 System.† High-protein diets have been shown to boost metabolism, reduce appetite, and alter several weight-regulating hormones.
- Muscle Maintenance: When losing weight, it’s important to preserve lean muscle mass. Protein helps repair and build muscle tissue, keeping your metabolism active.
- Satiety: Protein helps you feel fuller than fats or carbohydrates. Including it in every meal helps keep you full, reducing the likelihood of overeating.
Protein is the most important macronutrient for health and weight management. Make protein a regular part of every meal and snack to support your body’s natural processes.
Meal Planning: A Practical Approach
Meal planning is key to staying on track with your weight loss journey. Here’s how to begin:
Step 1: Choose Your Proteins
Begin each meal with a lean protein source. For instance, chicken breast, fish, or tofu are excellent options. A serving size should be roughly the size of your palm, which provides about 30 grams of protein.
Step 2: Add High-Fiber Carbohydrates
Next, include high-fiber carbs such as whole grains, legumes, or fruits. These foods will help you feel full and support your fiber intake. Fiber aids digestion, helps regulate blood sugar levels, and plays a big role in keeping you fuller longer.
Step 3: Incorporate Vegetables and Healthy Fats
Fill the rest of your plate with non-starchy vegetables, which add volume and nutrients without many calories. Include healthy fats like olive oil or avocado for flavor and satiety. Healthy fats are essential for absorbing fat-soluble vitamins (A, D, E, and K) and keeping your skin, hair, and nails healthy.
Plant-Based Meal Planning: Protein and Carb Balance
If you prefer a plant-based diet, focus on plant proteins that also count as carbohydrates, such as quinoa, lentils, and beans. Tofu and tempeh are lower in carbs and can be used as your primary protein sources while still allowing room for other carbs.
- Quinoa and lentils: These provide both protein and fiber, making them excellent for keeping you full.
- Tofu and tempeh: These are versatile protein sources that work well in a variety of dishes, from stir-fries to salads.
Balancing plant-based proteins with high-fiber carbs and vegetables ensures you’re getting all the nutrients your body needs.
Eating Out: Making Smart Choices
Dining out doesn’t have to derail your progress—stick to smart, simple choices that keep you in control. Here are some suggestions on how to make eating out simpler:
- Sandwich shops: Opt for a protein like chicken on whole-grain bread. Avoid adding too much cheese or sauces high in fat.
- Mexican restaurants: Choose dishes like chicken fajitas with a side of black beans. Ask for whole-grain tortillas and limit fried items.
- Breakfast diners: Go for egg dishes with a side of fruit. Skip the hash browns and opt for whole-grain toast instead.
Dining out doesn’t mean giving up your favorite restaurants or meals. Remember, restaurant portions are often bigger than you need—consider sharing or saving half for later.
Practical Tips for Weekly Meal Planning
Consistency is key when it comes to meal planning. Set aside one day a week, such as Sunday, to prepare your meals for the upcoming days. Here’s a step-by-step guide:
- Select 3–4 proteins: Choose lean options like chicken, turkey, or fish. Vary your choices each week to keep meals interesting.
- Pick 1–2 whole grains: Brown rice, quinoa, or whole-grain bread are good choices. Cook in bulk to save time during the week.
- Choose 2–3 fruits: Opt for fruits like apples, berries, or oranges. These can be used in both meals and snacks.
- Add 3–5 vegetables: Include a variety of colors for different nutrients. Mix fresh and frozen options for convenience.
- Incorporate healthy fats: Stock up on olive oil, nuts, or avocados. These can be added to meals or used for cooking.
Batch cook items like grains and proteins to make meal prep easier during the week. For example, grilling several chicken breasts at once allows you to use them in different meals throughout the week, such as salads, wraps, or grain bowls.
Kitchen Staples: Essentials for Easy Meal Prep
Having the right ingredients on hand simplifies meal prep. Stock your pantry with these essentials:
- Basic seasonings: Salt, pepper, garlic, onions. These add flavor without extra calories.
- Healthy fats: Olive oil, nuts, seeds. Use these for cooking or as toppings.
- Whole grains: Brown rice, whole-wheat pasta. Cook in large batches and store for later use.
- Protein sources: Canned beans, protein powder, lean meats. Keep these on hand for quick meal additions.
With these staples, you can quickly put together balanced meals without much effort. Having a well-stocked kitchen also reduces the temptation to order takeout or grab less healthy options.
Sample 3-Day Meal Plan for Weight Loss
Now that we have gone over the basics of meal planning. Here’s a simple 3-day meal plan to help you get started:
Day 1:
- Breakfast: Protein shake with berries and avocado.
- Lunch: Tuna salad with whole-grain crackers.
- Dinner: Salmon with brown rice and zucchini.
- Snack: Low-sugar beef stick and apple.
Day 2:
- Breakfast: Greek yogurt with chia seeds and strawberries.
- Lunch: Chicken sandwich on whole-wheat bread.
- Dinner: Turkey meatballs with sweet potato and Brussels sprouts.
- Snack: Hard-boiled egg and banana.
Day 3:
- Breakfast: Scrambled eggs with spinach and a whole-grain muffin.
- Lunch: Lentil soup with vegetables and sour cream.
- Dinner: Grilled shrimp with mixed greens and whole-grain pita.
- Snack: Greek yogurt and a small orange.
Meal Plan Q&A
What should I drink? Water is your best choice. Aim for at least 8 cups daily. Avoid sugary drinks that add unnecessary calories. Staying hydrated is crucial for maintaining energy levels and supporting digestion. At only 15 calories, AXIO® is a smart choice if you want to add a little flavor and a whole lot of brain and energy benefits to your water!*
What about coffee or tea? Plain coffee and tea are fine. Be cautious with milk, creamer, and sweeteners, which can add hidden calories.
What about diet drinks? Diet drinks contain artificial sweeteners and no calories. Moderation is key, as their long-term effects are still being studied. While they can be a helpful tool in reducing calorie intake, be mindful of your overall consumption.
When should I eat? The MB GLP-1 System can help with hunger if you’re intermittent fasting.* But try to avoid going more than 4 hours without eating to prevent drops in blood sugar and unhealthy cravings. Regular meals help maintain energy levels and reduce the likelihood of overeating later in the day.
Can I eat after 7 PM? Yes, but be mindful of evening snacking. Opt for healthier choices if you eat later. The key is to avoid high-calorie, low-nutrient foods that can derail your weight loss efforts. If you find yourself struggling with snacking often at night save a few scoops of your MB Enhance until the evening to help curb cravings.*
Why & How to Track Your Meals
Tracking your food intake can help you understand your eating habits and make necessary adjustments. If you choose to track your meals, here are some tips:
- Track immediately: Log your food close to the time you eat so you don’t forget.
- Be accurate: Weigh or measure portions, especially in the beginning.
- Account for everything: Include cooking oils and drinks in your tracking. You’ll want to account for any supplement mixes you’ve added to drinks, too (MB Enhance is 40 calories).
Using a smartphone app can simplify the process and help you stay within your calorie and macro goals. Tracking doesn’t have to be a lifelong commitment, but it’s a helpful tool when you’re getting started on a new eating plan.
Conclusion: Staying on Track with Your Meal Plan
Sticking to a meal plan is one of the most effective ways to achieve your weight loss goals with the MB GLP-1 System.† By understanding your macros, planning your meals, and tracking your intake, you can make informed choices that support your journey. Consistency is key, and with a bit of planning, you can enjoy balanced, nutritious meals every day. Incorporate variety into your diet to keep things interesting, and don’t be afraid to experiment with new recipes that fit within your plan.
†Results may vary. This product should be used in conjunction with a healthy diet and regular exercise. Consult with a healthcare provider before starting any weight loss program.
