A healthy meal plan for weight loss consists of nutritious yet low-calorie food options. Select one that works with your lifestyle, and avoid restrictive diets which are difficult to adhere to over time.

Start your day right with Chef Anthony’s orange-vanilla oatmeal for breakfast, or grab something quick at work like a low-cal protein bar for lunchtime snacking.

Protein

Protein is essential for building muscle and maintaining a healthy body composition, burning more calories to process than carbohydrates and fats – helping you shed unwanted pounds! Plus, studies have proven that adding protein-rich meals increases feelings of fullness more rapidly.

While dieters may be tempted to reduce the protein in their diet, Brittney Bearden of Texas Health Sports Medicine recommends against doing this. Instead, she advises selecting lean sources like skinless chicken breast, fish or low-fat dairy like milk yogurt cottage cheese as lean proteins sources. Protein shakes or bars may be useful as another source of protein; simply make sure that other essential nutrients like fruits or vegetables are also consumed with them.

Vegetables

Vegetables provide essential nutrition, particularly dark leafy green vegetables like kale and spinach. Vegetables also offer fiber to regulate bowel movements and may help manage weight. Plus they contain vitamins such as potassium, folate, vitamin C and phytochemicals which protect us from disease – with some varieties, like broccoli cruciferous vegetables containing sulforaphane thought to lower cancer risks.

Vegetables boast low glycemic loads, meaning that they help regulate blood sugar levels and curb hunger. Furthermore, vegetables contain many immune-enhancing vitamins and minerals which support your body’s natural detoxification processes and fight infection. When planning meals, make sure that vegetables, fruit and whole grains fill most of your plate to cut back on calories from higher-calorie sources like meat, cheese or white pasta.

Fruits

Consider including fruits as part of a healthy eating pattern to promote better overall health. Fruits provide essential vitamins and minerals such as potassium, vitamin C, A and folate (folic acid). Plus they contain antioxidants and phytochemicals which may provide protection from chronic diseases.

Include fresh, dried and canned fruits and vegetables in your meal plan to reap all their nutrients. Instead of choosing fruit juice as it contains much excess sugar, opt for whole fruits that you eat raw to reap their full benefit and keep a bowl of ready-to-eat washed fruit on your counter or refrigerator as an effective way of controlling calories when hungry between meals. Also keeping an assortment of plants helps maintain a healthy gut microbiome as well as improving immunity and cognitive health.

Whole Grains

No matter the misinformation provided by some low-carb diets, most of your carbohydrates should come from whole grains. They provide essential fiber that promotes fullness while controlling calorie consumption as well as iron, magnesium, zinc, B vitamins and phytochemicals essential for overall good health.

Whole grain foods include brown rice, quinoa, oats, barley and pure wheat. When shopping for whole grain products, be sure to look for labels with “whole grain” as an indication that all three kernel components – the bran, germ and endosperm – have been included within its kernel for optimal nutrition benefits, such as fiber, B vitamins, folate, zinc and iron content; plus it may reduce heart disease risk and diabetes complications.

Low-Calorie Snacks

When hunger strikes between meals, it’s essential to make smart snack choices. Avoid vending machine temptation and instead pack a low-cal and nutritious snack from home for yourself to prevent sudden energy slumps and later bingeing on unhealthy foods. Doing this may prevent sudden energy fluctuations as well as overeating later.

Combining naturally sweet dates with walnuts makes an irresistibly delicious snack that both satisfies your sweet tooth and provides energy from the nuts. Walnuts contain omega-3 fatty acids which have been linked to reduced long-term weight gain studies.

A cup of vegetable soup can satisfy your appetite while providing essential vitamins and nutrients, including calcium, vitamin D and potassium, in addition to soluble fiber and plant compounds that may lower cholesterol levels according to The Journal of Nutrition. Add carrot slices or celery sticks for an easy work-friendly snack option!