Nutrition Plans


Weight Loss Meal Plan


It’s always difficult to know what to eat, when weight loss is the goal. Eat too much and weight loss won’t happen; eat too little and it’s just not sustainable. After all, humans aren’t designed to go days on end eating just lettuce leaves! We get hungry!


The plan below gives a balance of protein, carbs and good fats. The aim is not to feel hungry, so the plan is sustainable. It’s more of a change in eating habits than a diet per se. If you think of something as a diet, it’s a whole lot harder to stick to.


Of course, if there are food choices in the plan you don’t like, feel free to substitute them. If you prefer routine, and want the same breakfast every day, by all means, go-ahead. The same goes for the other meals; people tend to be creatures of habit, so if you’d rather eat similar foods that’s not problem. Below is a guide, to steer you on the right path.

To complement the plan, aim to drink at least 2 litres water per day.

Monday

Breakfast: 2 slices wholemeal bread with 2 scrambled eggs
Snack: Handful mixed nuts with an apple
Lunch: Chicken Caesar Salad
Snack: Protein shake and banana
Dinner: Cheese and lentil burgers

Note: Unless you’ve a specific intolerance, bread isn’t the enemy. With slow release carbs, some protein and also fibre, bread can be our friend. If you’ve a gluten allergy, specific gluten-free bread can be used.

Tuesday

Breakfast: 75g porridge with semi-skimmed milk (or almond milk)
Snack: 150g natural yoghurt & apple
Lunch: Walnut and feta salad
Snack: Protein Flapjacks (see our tasty recipe!)
Dinner: Beef (or soya mince) lasagne with vegetables

Wednesday

Breakfast: 75g Bran Flakes with semi-skimmed milk (or almond milk)
Snack: Protein bar & apple
Lunch: Cod Salad
Snack: Handful mixed nuts & pear
Dinner: Vegetable moussaka

Thursday

Breakfast: 2 Shredded Wheat with semi-skimmed milk (or almond milk)
Snack: Rice cakes and almond butter
Lunch: Beef slices, avocado and tomato
Snack: Protein flapjacks
Dinner: Salmon fishcakes with mixed vegetables

Friday

Breakfast: Banana protein pancakes (we’ve an awesome recipe for these)
Snack: Macadamia protein balls (see our amazing recipe)
Lunch: Butternut squash soup
Snack: Ryvita and low fat cream cheese
Dinner: Salmon burgers, sweet potato fries, veg

Saturday

Breakfast: 2 slices of bacon (fat removed), ½ tins beans, 1 egg, mushrooms, 2x chicken sausages
Snack: Rice cakes & peanut butter
Lunch: Salmon with mango salsa
Snack: Protein shake & banana
Dinner: Treat yourself

Sunday

Breakfast: banana, apple, spinach, kale and whey protein smoothie
Snack: Apple and low fat yoghurt
Lunch: Roast chicken, 3 roast potatoes, vegetables, gravy (granules)
Snack: Tangerine and cottage cheese
Dinner: Curry with remainder from lunch