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How to meal plan for weight loss - Group talk week commencing 18/10/2021

Meal planning can be a helpful tool when wanting to lose weight.

Do you meal plan or use meal planning companies to support you planning i.e. Hello Fresh, Gousto, Green Chef or even planning Apps i.e. NHS Easy meals.

We can all meal plan and when done to help create a calorie deficit it will support your weight loss journey.

Whether you are planning meals a month, a week, a day in advance it helps with creating shopping lists and food preparation.

All weight loss plans work around eating fewer calories, points, syns at a deficit or to what you burn.

When planning your food you need to get the balance right to meet your nutrient needs.

A good plan requires:

Plenty of protein and fibre. Protein and fibre-rich foods keep us fuller for longer, reducing cravings and helping us feel satisfied with smaller portions.

Limited processed foods and added sugar. These are rich in calories but low in nutrients and fail to stimulate the brain to feel full and they don't meet our nutrient needs.

Including a variety of fruit and vegetables. both fruit and vegetables are rich in water and fibre, and help us feel full for longer. They are rich in nutrients so help reach our nutrient needs.

Building nutrient dense meals.

1/3-1/2 of your plate :- with non-starchy vegetables. As these are low in calories but provide us with water, fibre, vitamins and minerals required.

1/4-1/3 of your plate:- with protein rich foods. such as meat, fish, tofu and legumes.

Fill the remainder of your plate with whole grains, fruit, or starchy vegetables. These add protein, vitamins, minerals and more fibre.

You can boost flavours with healthy fats like avocado, olives, nuts and seeds.

Some of us benefit from having snacks to managed hunger between meals. Protein and fibre-rich snacks are the most effective to support weight loss.

Picking a meal-planning method that works for you, along with a good mix and quantity of meals and snacks that can be cooked or reheated quickly and safely increase our ability to be successful with our weight loss journey.

Bottom line

A good weight loss meal plan creates a calorie deficit while providing all the nutrients we need.

Done correctly, it can make life a lot easier and save time.

Picking a method that works around your lifestyle will support you to stay on track.

Meal planning is an incredibly successful tool to lose and maintain weight loss.


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