Meal Planning for Beginners | Meal Plan for Building Muscle | Meal Plan for Weight Loss

When people are struggling to lose weight, they often don't realize how much of it is because of their diet plan—or lack of one. If you're trying to lose weight and aren't following a targeted weight-loss meal plan, you're making things harder than they need to be. Yes, you can lose weight by following several methods, such as the ketogenic diet, intermittent fasting, or IIFYM, but you need to approach them with the specific goal of weight loss. 

Want a full education on how to eat for weight loss? Registered dietician Susan Hewlings, Ph.D., RD, has it in the video, "How to Eat to Lose Weight" from Bodybuilding.com's Foundations of Fitness Nutrition video course.

Following the right diet is only half the battle, though. If you're serious about losing weight, make sure you're also following a well-designed program specifically for that goal. Here are some popular programs from BodyFit: 

Supplements can also help you accelerate your weight-loss results once you have your diet and training figured out. Krissy Kendall, Ph.D., shares her recommendations in the article, "5 Ways to Up Your Fat-Loss Supplement Game." 

The Bodybuilding Meal Plan for Weight Loss

Target: 2,000 calories, 150 g carbs, 150 g protein, 88 g fat

To accelerate your weight loss, limit starchy carbs to the period directly after weight training. This plan places a heavy emphasis on leafy greens and veggies for the remainder of the day—a practical way to cut both calories and carbs. You'll be eating more fat, as well, to switch your body from using carbs to using fats as its main source of energy (an insider trick for torching fat but not muscle).

Template

  • Meal 1:  Breakfast (low-carb) 
  • Meal 2:  Snack (low-carb) 
  • Meal 3:  Lunch (low-carb) 
  • Meal 4: Post-workout snack or shake (containing starchy carbs) 
  • Meal 5: Dinner (containing starchy carbs) 

Sample Day

Meal 1: Spinach Omelet

Eggs

3

Cheese

(pepper jack)

1 slice

Spinach

1 cup

Peach

1

Meal 2: Chocolate Nut Shake

Protein Powder

(chocolate)

1 scoop

Chocolate Milk

2 cups

Peanut Butter

2 tbsp

Chia Seeds

1 tbsp

Ice

2-3 cubes

Meal 2 Alternative: Strawberry Cream Smoothie

Protein Powder

(vanilla)

1 scoop

Flaxseeds

1 tbsp

Strawberries

6

Yogurt

3/4 cup

Meal 3: Grilled Steak With Avocado-Tomato Salad

Steak

(top round)

4 oz.

Avocado

1/2

Tomato

1

Meal 4: Post-Workout Nutrition

Protein Powder

(shoot for 50 g carbs, 25 g protein)

1 serving

Meal 5: Flax Pasta With Hearty Sauce

Chicken

(cubed, boneless chicken breast)

3 oz.

Pasta

(whole-wheat flax penne)

1 oz.

Mushrooms

(sliced)

1 cup

Broccoli

(florets)

2 cups

Marinara Sauce

1/2 cup

Olive Oil

(extra virgin)

1 tbspOriginal Article