Beginner’s Guide To Meal Planning – For Weightloss

Beginner's guide to meal planning is a topic that was on my mind for a long time. We all meal plan, some plan physically on pen and a paper and some do it intuitively with the stuff available in the pantry, let us take a deeper look at meal planning for weight loss. I have lost 40 lbs and I can personally tell you if you do not go for meal planning, there are many instances that we just eat whatever is available ( that includes cheerios, Doritos and the likes 😊)

What Is The Importance Of Meal Planning?

To be honest, this is not my first weight loss cycle, I have been putting on and losing much weight in the past. But this time around, I was serious about losing weight and sustaining it. Every day I had decided to make a difference and change my habits. I was always planning my meals, but now it included more vegetables, fruits, and more raw produce. It was not intuitive. For a regular intake of fruits and veggies, I had to plan for grocery and vegetable shopping.  Here are some steps which make meal planning easier.

What Are The Principles Of Meal Planning?

We all understand what is needed for our family at what time. Those with kids can map their meals around kid's meal timings but there are some important factors to be considered while planning a meal or menu and those are

Nutrient Density

The first and foremost thing is whether the menu or meal plan is nutrient-dense or not? In tropical countries like India, it is not possible to store a lot of perishable foodstuffs. It also results in the food ending up with fewer nutrients. So, plan your meals based on freshness.


The meals should be adequate and filling. More often than not we end up preparing far too little food or far too much to store. Gauging the right quantity of food required by the family is an important aspect of meal planning. It is always good to make food just adequate to eat for that particular time. It also minimizes the leftovers.

Nutrient Balance

Balancing proteins, carbs, fats, and other nutrients is the key. If it is done appropriately, weight loss is easy. Following traditional food guidelines is a better method. You can also count macros if you are tracking your food diligently for fitness goals.


Most of our traditional food has a lot of variety. Planning meals accordingly will help to balance the nutrients along with variety. Seasonal changes should also be taken into consideration.

Meal Planning Template

What Are The Steps In Meal Planning?

STEP 1 - Check The Availability

Check what you have in the pantry and in your refrigerator. List down things you want to include in your meal plan.

There is no specific step for starting the meal planning, but I feel the above step helps us stay on track and be specific about our needs and not waste food.

STEP 2 - Mapping your meal to your goals

Actual meal planning is the next step. Check your weekly goal for weight loss or fitness. Usually one can lose around 1 pound in a week with proper food and workouts every day. So, for now, let us keep that goal in front of us. For losing one pound a week, unless you are not doing Intermittent Fasting, you would need a small amount of food every two hours. That would include nuts, fruits, and a generous amount of vegetables.

STEP 3 -  Focusing on Fresh Produce While Buying

Jot down your requirements and get it from the store. Stock it based on their expiry date or the perishable nature. I like to plan my meals based on the freshness of fruits and vegetables.

Fruits like Banana and Mango which have high perishability should be quickly consumed. Plan to eat them in the first two days of your meal plan. If you are making any batters plan them in the first four days of your meal plan.  Cruciferous vegetables like Broccoli, Cauliflower stay for a bit long time so plan to eat them in the last leg of the week. Spinach and all other green leafy vegetables should be consumed quickly in one or two days.

STEP 4 - Emphasize on mind mapping of meals

Put it all on paper when you have a mind map. Many ladies do it intuitively but people like me write it down and then make the meals as per the plan. It is good to have the meal plan on hand to prevent eating junk food which may sabotage the weight loss.

STEP 5 - Learn through the process

Remember, though you have planned for your meals, there might be some other hindrances to follow the exact plan. Just accept it and be on track for the next meal, or the next day. Do not feel bad about not adhering to the plan, just stick to it as much as possible.

Final Words:

Meal planning is worth every effort if you do it diligently. But it must be done with a little preparation. Meal planning for weight loss is a boon and I am going to plan my meal for this week right away. I have been slacking for a long time. 😊




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