Free Guide · Riverside, CA
Meal Plan for Weight Loss: Simple Guide & Grocery List
A good meal plan for weight loss does not have to be complicated. In this guide, you will also find an easy plate method, sample menus, including a vegetarian day, and a grocery list you can check off. Also, our Riverside team can help you turn it into a plan that fits your body and goals.
The Plate Method
Build a Weight Loss Plate in 4 Steps
Instead of counting every calorie, start with your plate. Then, see what goes in each part.
Non-Starchy Vegetables
Options such as leafy greens, broccoli, peppers, zucchini and cauliflower.
Lean Protein
Chicken, fish or eggs, as well as Greek yogurt, tofu, beans or lentils.
Fiber-Rich Carbs
Foods such as brown rice, quinoa, oats, sweet potato or whole-grain bread.
Healthy Fat
Avocado, olive oil, nuts or seeds, although only in small amounts.
Finally, drink water or other zero-calorie drinks with meals, since sugary drinks add calories quickly.
Sample Menus
Sample Meal Plans for Weight Loss
First, choose a style below to see a full day of meals. Of course, portions depend on your needs, so your provider can adjust them for you.
Want a full vegetarian week?
Download our Vegetarian Diet Handout, which includes several days of meat-free meals.
Portion Guide
Use Your Hand to Measure Portions
No scale? No problem. Because your hand grows with your body, it is a handy guide wherever you eat.
Palm
Protein
One palm-sized portion of protein, especially at each meal.
Fist
Vegetables
One or two fists of vegetables, so half your plate is covered.
Cupped Hand
Carbs
One cupped hand of grains, beans or fruit.
Thumb
Fats
One thumb of oil, nut butter or cheese, since fats are calorie-dense.
Grocery List
Weight Loss Grocery List
Tap items to check them off while you shop. Then, take a screenshot so you have it at the store.
Proteins
Vegetables
Smart Carbs & Fruit
Healthy Fats & Extras
On GLP-1 Medications?
Eating Tips for Semaglutide & Tirzepatide
- Eat protein first, so you get enough even when you feel full quickly.
- Choose smaller meals and stop when you feel satisfied.
- Drink water throughout the day, especially if your appetite is low.
- Go easy on greasy, fried or very sweet foods, since they may upset your stomach.
- Also, tell your provider about nausea or trouble eating.
Meal Prep
A Simple Weekly Meal Prep Plan
- Sunday
Plan & Shop
First, pick 3 dinners and 2 lunches, then shop with the list above.
- Prep Day
Cook in Batches
Next, cook a protein, a grain and a tray of roasted veggies.
- All Week
Mix & Match
Then, build plates in minutes with what you prepped.
- Weekend
Check In
Finally, note what worked, and adjust next week’s plan.
Go Further With Allure
Pair Your Meal Plan With Medical Support
Of course, a meal plan works best with the right support. For this reason, many patients combine it with one of these programs.
Provider-GuidedMedical Weight Loss
Options such as GLP-1 medications, when appropriate, plus regular check-ins.
Track Your ProgressInBody Scan
See body fat, muscle and visceral fat, so you know what your plan is changing.
Learn MoreBody Types Guide
Find out how your body type may also shape your eating and training.
Keep Learning
More Nutrition Articles
Want more ideas? Then, explore these guides from our team.
Questions
Meal Plan FAQs
What is the best meal plan for weight loss?
The best plan is one you can follow. In general, it includes lean protein, plenty of vegetables, fiber-rich carbs and water, as well as portions that fit your needs.
How many calories should I eat to lose weight?
It depends on your age, size, activity and health. Therefore, it is best to ask a provider, especially if you take medications or have diabetes.
Is a vegetarian meal plan good for weight loss?
Yes, it can be. For example, beans, lentils, tofu and Greek yogurt give you protein, while vegetables and whole grains add fiber.
What should I eat on semaglutide or tirzepatide?
Focus on protein first, smaller meals and plenty of water. Also, limit greasy or very sweet foods, since they may cause stomach upset.
Can Allure make a meal plan for me?
Yes. As part of our weight loss program, your provider reviews your goals and health history, and then guides your nutrition along with your treatment.
In short, this guide is general information rather than medical advice. Also, your needs may differ, so talk with your provider before making big changes.