Weekly Meal Plans to Lose Weight in the Healthy Way

I’m a not a dietician, but I am a nerd that reads so many diet books. I do not restrict any food group or skip sweets. I do fuel my body with good foods that are good for me. I also allow myself some wiggle room each day in my meal plans.

Why could my meal plans help you?

I have reached my goal weight and maintained it for 4 years.

weekly meal plans to lose weight

Weekly meal plans can be time consuming and difficult to create for beginners; therefore, I decided to share my meal plans each week in 2013.

I’m 5’3″ and 115lbs so you may need to modify them. I eat about 1350-1450 calories a day, and I do not have any food allergies. 

jakeandme

Remember your diet is just what you are eating on a daily basis. It is not a magic trick or something all powerful. It is consistently making healthy choices.

This is just a week of what I generally try to eat; for even more weekly meal plans click here. I’ve put together about 2 months of meal plans plus all kinds of tips over the past 2 years of blogging.

Sorey Fitness Meal Plans

Tuesday January 1st

Breakfast: 1/2 Cup Oatmeal with 1 Cup Blueberries

Lunch: Shakeology any flavor mixed with Almond Milk (What’s that?)

Dinner: Grilled Chicken with 1 Cup Aspargus and 1/2 Cup Red Potatoes

Free Food 200 Calories or less

Beachbody Ultimate Reset Dinner Week 2

Wednesday January 2nd

Breakfast: 2 Eggs with 1 piece Ezekiel Toast

Lunch: Shakeology any flavor mixed with Almond Milk (What’s that?)

Dinner: Edamame Succotash

Free Food 200 Calories or less

Meal Plans for Weight Loss

Thursday January 3rd

Breakfast: 1/2 Cup of Greek Yogurt with 1 Cup of Fresh Berries, 1tbsp Honey (optional) & 1 Piece Ezekiel Toast

Lunch: Shakeology any flavor mixed with Almond Milk (What’s that?)

Dinner: Edamame Succotash Left Overs

Free Food 200 Calories or less

meal plan eat clean chinese

Friday January 4th

Breakfast: 1 Cups of Fresh Fruit (Melon preferably) with 1 piece Ezekiel Toast

Lunch: Shakeology any flavor mixed with Almond Milk (What’s that?)

Dinner:  Eat Clean Chinese

Free Food 200 Calories or less

Saturday January 5th

Breakfast: 1/2 Cup Fresh Fruit (Melon preferably), 1/2 Cup Greek Yogurt, 1 Piece Ezekiel Toast

Lunch: Shakeology any flavor mixed with Almond Milk (What’s that?)

Dinner: Clean Eating Stir Fry

Free Food 200 Calories or less

Sunday January 6th

Breakfast: 1/2 Cup Oatmeal with 1 Cup Blueberries

Lunch: Shakeology any flavor mixed with Almond Milk (What’s that?)

Dinner: Clean Eating Stir Fry

Free Food 200 Calories or less

View more Weekly Meal Plans

Comments

  1. Love the recipes !

  2. Funny, I probably eat more than ten times that amount of food per day!!

    • LOL! I am petite so most people do need more food than me (5’3″ 112-117lbs pounds); however, not everything that goes in my mouth always gets posted. If I get hungry, I’ll add a snack or make my portions bigger. ;)

  3. Hi Kalee,

    Great ideas for the meals. I am definitely going to add some of them to by diet. I am just 1 week into my weight loss pledge and have trouble in figuring out what to eat. How do you count the calories of your cooked food?

    Thanks.

    • I do about 1400, but everyone is different. Will you try this calculation? I think it would help you find your best calorie range.

      Here’s how we calculate calories per day….will you let me know if it makes sense or not?
      1. Figure your weight x 10 (write that down)
      2. Figure your Activity Burn either:
      a. Sit all day do total from #1 x .10
      b. Some activity do total from #1 x .20
      c. A lot of activity do total from #1 x .30
      (write this number down)
      3. Figure how many calories your workout is burning. TurboFire a good average 300 to 1000…depending on your level of intensity, so I usually use 500 as a generic figure.
      4. If you want to lose a pound a week you’ll want to deduct 500 in just a minute.
      Finally take #1 + #2 + #3 – #4 (or 500) = calorie goal
      Example:
      120 x 10 = 1200
      1200 x .20 = 240
      Exercise Burn = 500
      Lose a Pound = – 500
      Total = 1440 calorie goal
      Kalee recently posted…Wedding Pictures!! MIMMMy Profile

  4. What is a ‘free food’

    • It’s whatever you’d like to eat – whether it’s eggs on whole grain toast, yogurt with berries, or a total splurge like a Snickers Bar :) The thought it you’re eating clean 90% of the time so you can use those 10% for a treat. You can also save up 3 days of “free foods” to do a date night/cheat meal :)

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