How to Obtain a Weekly Diet Meal Plan

diet meal plan
diet meal plan (Image: juditu at

A weekly diet meal plan must be something satisfying, yet healthy and low calorie. You also must limit your grocery shopping to once per week to avoid those chip and cookie isles. I have never been someone you would call "fat", but I have been chubby, and I have had 2 children. After my last child, I realized my body literally wouldn't lose any more weight when I still had about 8 pounds to go. Whether it was age or simply poor habits, I thought I was doomed to that extra 8 pounds for life. Then, I made up the easiest weekly diet meal plan (which I will share with you here) and lost all the weight.

Things You'll Need

  • Paper
  • Pencil
  • Salad bowl
  • Freezer

Grab a piece of paper and pencil. Each day of the week you will have a similar breakfast, the same lunch, and a different supper. This is where you will write down you weekly diet meal plan.

Begin with breakfast. Every day in your weekly diet meal plan, you will eat 1 piece or 1 serving of fruit, a half piece of toast, and 1 egg white. You can change up from bananas to apples to blueberries, to whatever you want. This gives you a bit of variety.

Follow up the list with lunch. This is where you will need lots and lots of fruits and vegetables. In fact, your salad will consist of a HUGE salad each day. In my weekly diet meal plan salad I include: spinach, lettuce, broccoli, cauliflower, carrots, celery, corn, garbanzo beans, green pepper, bacon bits, and cheese. Make sure you buy enough ingredients to last you 7 days.

Include a snack. Typically, a yummy bite to eat for me is a yogurt cup (which I freeze in the freezer), and 1 serving of low fat Triscit crackers. Feel free to do what you wish as long as it fills you up and adds about 200-250 calories to your weekly diet meal plan each day.

Include supper on your weekly diet meal plan. This is where you can let go a bit. Don't go crazy, but don't feel like you are bound by a strict calorie and fat count. Fish, chicken, a moderate amount of steak, rice, potatoes, tacos, really anything goes as long as you eat in moderation.

Tips & Warnings

  • Drink green tea sweetened with a bit of honey or stevia when you crave something sweet but it isn't quite time for a meal.

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