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Why Meal Planning Is Good For Weight Loss (Includes Free Gift)

You might be wondering if meal planning can be a helpful tool if you're trying to lose weight without dieting. As a Nutritionist and Women's Health Practitioner, this is by far the most common question I am asked from my clients and across my socials. When done right, meal planning is not only an excellent practice for weight management, but you can also use it to reset your eating habits in only a few simple steps. Come learn how to acheive this and lose unwanted kilos and weight the healthy way!

Why Meal Planning Is Good For Weight Loss (Includes Tip Sheet)  |  Eat Nourish Glow
Why Meal Planning Is Good For Weight Loss (Includes Tip Sheet) | Eat Nourish Glow

Is Meal Planning Good For Weight Loss?

When it comes to achieving your weight loss goals, meal planning can be such a powerful tool in your in your weight rebalancing journey. You can use it to take back control and pivot away from run away eating habits, binge eating and other poor lifestyle habits. By taking the time to plan and prepare your meals in advance, you can set yourself up for success, save precious time and money, and make healthier choices.

In today's post, we'll explore the benefits of meal planning for weight loss and I'll provide you with practical tips and suggestions that you can use right after reading this to help improve your journey towards a healthier, happier, slimmer you! Let's dive into it...

How Does Meal Planning Help You Lose Weight?

Kick off your weight loss efforts in the right direction. Meal planning for weight loss is all about setting yourself up for success from the get-go. By mapping out your meals well in advance, you'll keep on track with your caloric intake, food choices, and achieve a healthy balance with your food intake throughout your journey much easier than if you just winged it.

Meal planning for weight loss helps you to create balanced meals from wholefood sources, maintain better control over the ingredients used, and as well as keeps your portion control in check. These elements are key strategies in making positive changes to your diet and boosting your potential weight loss results.

What Is A good Meal Plan To Lose Weight?

When meal planning for weight loss, I always recommend that my clients prioritise nutrient-rich foods that will properly fuel your body while also promoting weight loss. Nutrient-dense meal is they way to go over restrictive diets that cut out many essential macros and nutrients. The focus needs to be simply on consume weight loss-friendly foods and balanced nutrition. A meal plan that is comprised mainly of fresh fruits, high-fibre vegetables, lean protein, whole grains, and healthy fats, is how you can ensure that your body receives all the nutrients it needs while shedding those extra unwanted kilos.

Example Weight Loss Meal Plan

An effective meal plan to lose weight includes a combination of well-balanced nutrition, an element of portion control, and as always, mindful food choices. Here is a sample meal plan to help you get started:


  • Hydrate: cup of warm green tea 30 minutes before eating

  • Option 1: Spinach, onion and mushroom omelet with whole-grain toast

  • Option 2: Greek yogurt with mixed berries and a sprinkle of homemade granola


  • Hydrate: cup of warm green tea 30 minutes before eating

  • Option 1: Carrot and celery sticks with homemade spicy hummus

  • Option 2: Apple slices with a tablespoon of almond butter and chia seeds


  • Hydrate: cup of infused water 15 minutes before eating (try cucumber and lime)

  • Option 1: Grilled chicken breast with seasoned quinoa and steamed vegetables

  • Option 2: Mixed green salad with grilled salmon, cherry tomatoes, and a lemony vinaigrette dressing.


  • Hydrate: cup of infused water (try lemon wedges with strawberries)

  • Option 1: Air-fried crispy zucchini stick and avocado dip

  • Option 2: Handful of almonds (10) and 1/4 cup fresh in-season berries


  • Hydrate: cup of warm peppermint tea 30 minutes before eating

  • Option 1: Baked salmon with roasted cauliflower, zucchini and broccoli

  • Option 2: Turkey chili with kidney beans, served with a side of cauliflower rice


  • Hydrate: cup of warm licorice 30 minutes before eating

  • Option 1: Avocado raw chocolate mousse

  • Option 2: Air-popped popcorn with a sprinkle of Parmesan cheese

Remember, this is just a sample meal plan. Its important to tailor it to your specific dietary needs and preferences. If you'd like a personalised meal plan based on your goals and individual requirements, click here. Make your main focus on consuming balanced meals, controlling portion sizes, staying hydrated, and incorporating regular physical activity to make the most of your weight loss journey.

Meal planning can be a game-changer in your weight loss journey, helping you strike a good balance with food intake and help to quickly shed those unwanted kilos. Embrace the convenience, cost-effectiveness, and health benefits of meal planning, and you'll be well on your way to achieving your weight loss goals. Start meal planning today and take control of your health and well-being, just click here.

Free Meal Planning Gift

Shhhh, since you read this far, I am gifting you my handy meal planning template kit in the 4 Week Wholefood Meal Planning email challenge I just created. Inside you'll get a whole month's worth of inspiration and meal planning tips from me, and of course, the template kit. Grab your free kit and start planning all kinds of healthy goodness!

Come join us in the Eat Nourish Glow Facebook Community as we use this transformative challenge to create a much needed positive impact your well-being. And remember, nourishing yourself goes way beyond the food you consume—it's all about nurturing your mind, body, and soul.

Healthy + happiness,

Emma Lisa xx


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7 days ago
Rated 5 out of 5 stars.

Thank you Emma you have some really good info here, much appreciated.

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Hello, I'm Emma Lisa

PSSST, my mission? To support as many women and mothers as I can to take back control of their health! I am lit up teaching simple steps to a well-balanced diet and Life that you can absolutely say you love!


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