Is Meal Planning Good for Weight Loss?

On a weight loss journey, setting realistic goals is important. When thinking about a goal weight or how much you want to lose, don’t be tempted by diets that promise quick results or force you to crash diet. For long-term results, you want a healthy meal plan that’s still satiating. Experts agree that a safe diet allows you to lose one-half to two pounds a week.

Besides weight loss, you need to set achievable meal-planning goals. If you’re just learning how to plan meals, it may seem daunting to try to lay out every meal for the week ahead. Instead, start small. Start by planning a few meals for the next week, beginning with lunch. Since many people eat lunch at work or on the go, this is an easy way to start thinking of low-stress meals that you can prepare in advance.

One of the biggest benefits of meal planning is that you’ll always have healthy food choices when you’re hungry. This helps you to stay on track with your fitness goals. One of the main reasons that people reach for unhealthy snacks or opt for fast food is that it’s convenient. When you’re really hungry, you’re more likely to choose the quickest, easiest option. While these items might be simple and cheap, they probably aren’t going to help you on your weight-loss journey.

The best long-term diet incorporates real, whole foods. While powders, pills, and protein bars may drop pounds quickly, you’re not likely to keep that weight off over time. Meal planning for weight loss should include real, nutrient-dense ingredients from various food groups. Processed foods, including fad diet foods, put stress on your body when it comes to digestion and nutrient absorption. You might also leave a meal feeling unsatisfied and like you’re “on a diet.” Planning healthy, delicious meals that you enjoy using fresh ingredients will get you much farther in the long run.

Meal planning involves learning how to build a healthy, balanced plate. There are two benefits to this, the first being that you can portion out your food ahead of time, sticking to the recommended serving size on the package or the portion recommended by your healthcare provider or dietitian. Learning accurate portion sizes can also help you when you eat out. Restaurants often serve large portions, so you can eat enough to feel satisfied and enjoy your meal, but be mindful of how much a realistic serving size should be.

The second benefit of meal planning for a diet is learning what should be on your plate and then sticking to it. According to Harvard’s Healthy Eating Plate, your average meal should look like this:

• Fruits and veggies: half of your plate
• Whole grains: one-quarter of your plate
• Lean, unprocessed proteins: one-quarter of your plate
• Healthy fats: in moderation

In addition to prepping healthy meals to have on hand, it’s important to let yourself have a few optional items each week as well. It’s proven that diets are more sustainable when they don’t feel so restrictive. Having a glass of wine or a piece of dark chocolate a few times a week in addition to your prepped meals will help keep you on track since you’re less likely to feel deprived of these things.

Meal planning for weight loss doesn’t mean eating grilled chicken and steamed veggies for every meal. Start by listing some of your favorite meals you like to cook or eat at home. You can try to recreate these meals using some simple swaps that can keep you on track. Examples are changing out ground beef for ground turkey, using Greek yogurt instead of cream, or low-fat cheese instead of full-fat. These swaps let you eat things you love while still making healthier choices.

Once you’ve picked out some meals you want to make, make out a grocery list with everything you’ll need. Making a list ensures you get all the ingredients you need and may help you avoid impulse purchases, like a bag of chips you weren’t planning on or a box of cookies. Meal planning like this also helps you save money and avoid food waste by planning exactly what you need to get your food prep done.

Now that you have a meal plan, it’s time to put it into action. Whether you’re preparing meals for yourself or your family, getting family and friends involved is another way to help you stay on track with your meal plan. Including your family in the action by choosing meals and cooking together is a way to build healthy eating habits for everyone. Letting your loved ones know about your fitness goals and your eating habits means they can help support your healthy choices and hold you accountable.

A great thing about having a meal plan is knowing a healthy, satisfying meal is waiting for you, even on the busiest days. Make a meal plan that fits your routine, including when you shop and prepare your meals. Prepping and cooking your meals in advance means that you’re set up for success for the rest of the week.

If you don’t have time to get your meal prep done all at once, create a schedule for cooking and shopping that you know you can stick with. Leaving things until the last minute means you’re more inclined to get stressed and not follow your meal plan, instead opting for the most convenient option. Over time, as you form habits, you’ll find that meal planning gets easier. You may even enjoy trying new, healthy recipes each week.