free weight loss meal plans index

126 Meals to Help You Lose Weight

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Choose one meal from each of the breakfast, lunch and dinner meal plans each day, together with a 300ml milk allowance. This adds up to approximately 1,150 calories so sticking to this meal plan should mean you lose weight at quite a fast rate.

If you want to see exactly how many calories in the meals, take a free trial of the WLR tools for losing weight – you can add the meal plans to your food diary along with a choice of thousands of other foods from the food database.
Lose Weight Meal Plans Serving Sizes

* All teaspoon and tablespoon measurements should be level
* One small can is equivalent to around 200g
* Jacket potatoes should weigh around 200g
* A small glass of fruit juice should be around 150ml
* Pots of yoghurt should weigh no more than 150g
* A matchbox-sized piece of cheese should weigh 30g.

Drink 2 litres of fluid every day: water, tea, coffee, herbal tea, diet drinks and squashes are all fine when you’re losing weight.

Depending on how much weight you have to lose, you can add healthy snacks to the meal plans to keep you full and make losing weight easier.
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Free Weight Loss Meal Plans

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We’ve put together a few free weight loss meal plans for you to make getting started on your diet even easier. Our diet plans follow a few simple rules that you can use to customize your own plans easily.

1. No added sugar: You can use artificial sweetners to get started in the diet, such as Splenda or Truvia, but the best thing to do is learn how to stop sugar cravings for good. Most of our meal plans do not include any added sugars and also rely heavily on switching to whole grains, since refined grains are often processed by the body as sugar.

2. Low-Fat/Low-Cal Foods: Cutting out calories is probably the most popular way to lose weight, but counting calories is a pain in the neck! To help make cutting calories easier, we simply switch regular foods to the “diet” low/no cal and low/no fat foods. While counting calories certainly helps make sure you get enough or not too many, doing this can help you easily reduce calories from your diet without counting them. (You’ll also reduce your calories by going sugar free as well!)

3. Balancing The Food Groups: It is important that you balance the food groups for each meal. Pairing your foods together to make sure all of the food groups are covered will help your body process foods the way it is supposed to. When balancing the food groups, you want to make sure that each meal has a serving from each food group.

Remember, before using these free meal plans for weight loss to speak to your doctor to make sure any of your special dietary needs are taken care of. This diet does not take into consideration things like sodium or cholesterol if either is a concern for you. You will also need to exercise in conjunction with eating healthy if you want to see faster, more permanent results. You can also switch days or make substitutions as you deem necessary. These meal plans are not “rules” but simply a guide to help you determine what you will eat when starting your diet on your own.

Remember, if you’re not eating foods that you like and enjoy, you may not be able to stick to your diet as easily! Dieting shouldn’t be focusing on what you can’t eat - but what great things you can and should be eating!
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4 Healthy Meal Plans From the Pyramid

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MyPyramid lets you create your own personalized weight loss plan without worrying about falling short on nutrition. And unlike most diet plans, it also allows you to factor in physical activity level.

By filling your plate with foods loaded with nutrients but low in calories, you'll get all the fiber, essential fatty acids, vitamins and minerals you need. You may also find yourself feeling satisfied on fewer calories. Here's a taste of what a 2,000-calorie-a-day meal plan includes:

Day One

Breakfast:
Spicy breakfast burrito (tortilla, scrambled egg, black beans and salsa)
1 cup orange juice
1 cup fat-free milk

Lunch:
A "deli special" roast beef or chicken sandwich on whole-grain bread (with lettuce, sauteed mushrooms, part-skim mozzarella, and yellow mustard)
3/4 cup baked potato wedges

Dinner:
5-ounce broiled salmon (stuffed with bread crumbs, celery, and onions) served with rice and slivered almonds
1/2 cup steamed broccoli
1 cup fat-free milk

Snacks:
1 cup cantaloupe


Day Two

Breakfast:
Cold cereal with raisins and fat-free milk
1 small banana
Slice of whole-wheat toast with margarine and jelly

Lunch:
Smoked turkey sandwich on whole-wheat pita bread (with romaine lettuce, tomato slices, salad dressing and mustard)
1/2 cup apple slices
1 cup tomato juice

Dinner:
5-ounce grilled top loin steak
3/4 cup mashed potatoes
1/2 cup steamed carrots with honey
Whole-wheat dinner roll
1 cup fat-free milk

Snacks:
1 cup low-fat yogurt with fruit
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Easy-To-Follow, Healthy Meal Plan

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Your NutriSystem® program is based on a completely structured 28-Day meal plan, featuring foods with low-glycemic “good” carbohydrates and protein to help you feel full longer. Plus, NutriSystem® has omega-3s and soluble fiber to help promote heart health! Simply grab a NutriSystem® entrée for your meal, add-in a few grocery items (like fresh fruit, vegetables, salads and dairy items), and you're good to go. And remember, you get to eat often throughout the day to help reduce those cravings between meals!
you get all this and more

* Complete 28-Day Meal Planner with Daily Diary
* Wide variety of delicious, perfectly portioned entrees, snacks
and desserts
* Heart-healthy, nutritious program
* Online diaries and trackers to help you follow your plan
* No counting calories, carbs or points—and no meetings to attend
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