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The Ultimate Healthy Weight Loss Meal Plan – 4 Weeks of Healthy Meals

meal-planWhat do I eat to lose weight? Is there a question we get more often here at Coach Calorie? Probably not.

For your convenience, we have created a 4 week weight loss meal plan full of healthy, whole foods that will help you feel energized, lose fat, and be the healthiest you can be.

Download Coach Calorie 4 Week Meal Plan (pdf)

How to Use This Plan

The meal plan gives suggestions for 3 meals and 3 snacks per day. Eat all three main meals, and add the snacks as needed for hunger. For simplicity’s sake, I have suggested one night of leftovers, one night of eating out (or more leftovers), and that Sunday night you prepare enough of your dinner to also eat for lunch the entire week (at least M-F). I’ve also simplified shopping and prepping by repeating breakfast and lunch everyday for each week. You do not have to follow the plan exactly: simply mix and match the below suggestions as needed.

If your goal is fat loss, make sure you are moving for at least 30 minutes per day in addition to following the meals. If after several weeks of this plan nothing is changing, consider eliminating 1 snack per day. You can also choose to eat your whole grains only within 2 hours of exercise or before 3pm.

A note about whole grains – these can be tricky to pick out, because everything from cereal to breads to muffins to chips are deceptively labeled as whole grain, whole wheat, etc. Look for very few ingredients on the label, all recognizable as something you might have in your own kitchen. Real whole grain products will be dense and textured.

Here is more to help in the planning and execution of this meal plan:

Suggested Meals

Anything below can be substituted in place of the meals in the plan. (I’ve labeled the faster/easier options for those with busy schedules)

Breakfast

For breakfast, choose a form of protein via eggs, meat, legumes, dairy, or whole grain like oats. Add a veggie and/or fruit for a complete meal. Suggestions :

  • oatmeal with berries, natural peanut butter, and cinnamon, made with skim milk – FAST
  • 2 egg omelet with ground turkey breast, with sauteed bell peppers or broccoli, and spinach
  • whole grain english muffin with tomato, smoked salmon and 1 egg, side of celery and/or apple slices
  • whole grain toast with almond butter, nonfat plain greek yogurt mixed with berries – FAST
  • breakfast smoothie with spinach, plain nonfat greek yogurt, 1 cup of frozen fruit, flaxseed – FAST (Best choice for pre-workout)
  • breakfast taco with scrambled eggs, black beans, turkey sausage, spinach and tomatoes in a corn or whole wheat tortilla (make a big batch, freeze, and reheat–FAST)
  • nonfat plain greek yogurt with mixed berries, almonds, and pure vanilla extract – FAST
  • 1 egg scrambled with kale, sweet potato hash browns (grate hash browns, mix with egg white, salt, and pepper, form a patty and cook in cast iron skillet)
  • 2 hard boiled eggs, sliced bell peppers, 1/2 grapefruit (make a big batch of hard boiled eggs, peel and divide into sandwich bags and sprinkle salt/pepper for grab and eat-FAST)
  • frittatas made in muffin pan (pour egg, chopped spinach or kale, tomatoes, and goat cheese into non-stick muffin pan, bake 25-30 min)

meal plan 1

meal plan 2

Morning, Afternoon, and Bedtime Snack (optional)

This is optional. Have all three or none, but listen to your hunger cues and eat if you’re hungry.

  • handful of almonds
  • apple slices and cubed cheese
  • orange slices
  • pumpkin seeds
  • steamed edamame sprinkled with sea salt
  • celery with 2T natural peanut butter
  • bell peppers, celery, or carrots with 2T hummus
  • frozen grapes or blueberries
  • fruit salad (strawberries, blackberries, raspberries, blueberries for example)
  • a couple of squares of dark chocolate and strawberries
  • fruit dipped in fruit dip (nonfat plain greek yogurt, 1tsp raw honey, 1T peanut butter, vanilla and cinnamon)
  • roasted or raw cauliflower dipped in greek yogurt “ranch” (nonfat plain greek yogurt, salt, pepper, parsley, celery seed, garlic and onion powder to taste)
  • handful of pistachios
  • brown rice cake with mashed avocado
  • grilled zucchini chips
  • banana and 2T nut butter
  • more healthy snack ideas here

Lunch

Choose at least 1 large serving of vegetables and a form of protein, add in healthy fats, whole grains and/or fruit for a complete meal

  • salad with grilled chicken, leafy greens like spinach or field greens, bell peppers, pomegranate seeds, feta cheese, pumpkin seeds, and a drizzle of olive oil and red wine vinegar
  • black beans, quinoa, onions, red and green bell peppers, hummus wrapped in a collard green leaf
  • tuna or salmon salad made with lime juice and mashed avocado instead of mayo, side of steamed veggies
  • grilled chicken breast with roasted vegetables (make a huge batch, section into daily lunches and refrigerate, grab and go)
  • whole wheat pita pocket with grilled turkey, baby spinach, avocado, and tomatoes
  • chicken, spinach, mango and goat cheese quesadilla on whole wheat tortilla
  • spinach salad with strawberries, pecans, feta, and grilled chicken with a drizzle of homemade honey mustard (olive oil, dijon mustard, and a bit of raw honey)
  • leftover spaghetti squash with lean grass-fed meatballs, tomatoes and broccoli
  • salad with arugula, cucumbers, pomegranate seeds, raisins, pine nuts, and seared tuna
  • quinoa with shredded chicken, red onions, bell peppers, cucumber and apple cider vinegar
  • turkey burger in a lettuce wrap with goat cheese, baked sweet potato
  • TIP- If you eat out at lunch regularly for work, go for the greenest salad, watch the cheese portion, balsamic vinaigrette or oil and vinegar on the side; or grilled meat and steamed veggies

Dinner

At dinner, aim for centering your meal around a serving of healthy protein and a heaping serving of veggies. Feel free to have any of the breakfast or lunch ideas for dinner, too. For extra efficiency, make large portions and use for lunches or freeze for upcoming dinners. Here are a few dinner suggestions:

  • spaghetti squash, tomato sauce, grass-fed meatballs with chopped up veggies mixed in (kale, spinach, broccoli work great)
  • turkey chili
  • chicken tacos in corn tortillas or lettuce wraps with shredded chicken, pico de gallo, avocado and a side salad
  • spinach, chicken, avocado, and goat cheese salad with red onion, bell peppers, walnuts, and cherry tomatoes
  • grilled chicken tenderloin, baked sweet potato fries, roasted cauliflower, homemade honey mustard dip (greek yogurt, drop of raw honey, dijon mustard)
  • baked butternut squash stuffed with quinoa and black beans
  • crock pot shredded bbq chicken on a whole wheat bun, with roasted brussels sprouts
  • baked salmon and tomatoes drizzled with olive oil, with mashed cauliflower and spinach salad
  • baked acorn squash stuffed with onion, grass-fed lean ground beef, riced cauliflower, diced tomatoes
  • roasted garlic shrimp and veggies
  • beef and broccoli made with flank steak, spaghetti squash, broccoli and peanuts
  • grilled pork tenderloin with mixed greens salad and roasted cauliflower, garlic, onion and tomatoes
  • stuffed zucchini (stuff with lean meat and veggies, sprinkle with cheese)
  • eggplant lasagna with spinach, lean grass-fed beef, tomato sauce, skim cottage cheese, sliced eggplant
  • crock pot chicken fajitas (add chicken breast, peppers, onion, broth, lime chile powder to crock pot, serve on corn tortillas)
  • seared scallops on a bed of spinach
  • chicken stuffed poblano peppers with pico de gallo and avocado
  • tons more approved healthy recipes here

So there you have it. Choose from the above options, move for at least 30 minutes every day, and be prepared to feel amazing. Stick to these foods 80-90% of the time and you will be healthy and lose the extra fat.

Download Coach Calorie 4 Week Meal Plan (pdf)

Let us know what you think!

  • Angie

    Thank you so, so much for this. I’ve been buying pre-made, clean meals for about six weeks now and am burned out on the repetition. This gives me more ideas for the DIY kitchen (which is, after all, the goal). I have hit a plateau that has been stalling out for about three weeks, too. The change-up should give my metabolism the kick it must need. : )

    • http://www.coachcalorie.com/ Deanna Schober

      You’re welcome Angie! I get burned out easily too which is why I had so many meals under my belt :) Let me know how it goes for you!

      • http://www.facebook.com/nora.geary.5 Nora Geary

        deanna, when you say “oatmeal”, do you just mean porridge oats??? Nora

        • http://www.coachcalorie.com/ Deanna Schober

          I’m not totally familiar with porridge oats but from what I can find out on google, they would be a healthy alternative to oatmeal. Oatmeal is made from rolled oats, which are a whole grain.

  • http://www.facebook.com/sheila.graham.9655 Sheila Graham

    Thank you, thank you, thank you. Finally, a comprehensive planner that’s easy to use. I dislike grocery shopping and have little imagination when it comes to planning meals for a week. This planner will get me in and out of the store in no time at all and I can do most of the prep on the weekend. I’ve been waiting for this.

    • http://www.coachcalorie.com/ Deanna Schober

      Yay Sheila! I hope it works out for you, let me know how it goes!

  • http://www.facebook.com/cecilliab2 Cecillia Brooks

    Thank you.

    • http://www.coachcalorie.com/ Deanna Schober

      You’re welcome!

  • jvini

    Thank you! This is great. I go nuts trying to figure out what to eat, how to work out…You’ve helped so much. I now eat healthy, and work out very intensely (2 days of resistance, one day of HIIT), and COUNT CALORIES.

    I read a book recently talking about it’s what you eat, not how many calories. I tried it. I gained weight. Makes me so angry. The same book said to work out once a week for 10 minutes, but very intensely. It actually did work as far as getting more fit in less time, and now I do that twice a week, but also added HIIT and walking the days I’m not working out very hard so I can recover. I really hope this helps me lose the last 10 pounds. I’d look great if I could just get rid of a small area of my stomach below my belly button. Ugh!

    • http://www.coachcalorie.com/ Deanna Schober

      I totally get your frustration. Some people need calorie counting at least for awhile just to get used to what it is they’re supposed to be eating and how much of it. If it helps you reach your goals without making you nuts then it can be a powerful tool! Good luck and don’t be so hard on yourself :) Look how far you’ve come already!

  • Jo

    Now this was beyond helpful! Expert food ideas for free!!!?!!! THANK YOU very much!!

  • Allison

    Thank you thank you! I love this plan. Can’t wait to get started. Especially the breakfasts, I hate thinking of new breakfast ideas.

  • http://www.coachcalorie.com/ Deanna Schober

    I’m hooked on oats, peanut butter, and blueberries with milk Allison! I hope you find one you enjoy :)

  • http://www.coachcalorie.com/ Deanna Schober

    I’m so glad you found it helpful Jo! Thanks for reading!!

  • Kris

    This is a great plan! And I’m so glad you’ve laid it all out for me. So easy! But I do have a question, what can I use for a substitue for almonds (I’m allergic)? I know peanuts can be a lot higher in calories and fat. Suggestions?

    • http://www.coachcalorie.com/ Deanna Schober

      Hi Kris, walnuts, cashews, brazil nuts, macadamia nuts (also called filberts) are all perfectly healthy. Peanuts actually are very similar to almonds in calories and fat, just make sure if you’re buying peanut butter that the only ingredient is peanuts (no sugar, oils, etc). Thanks so much!

  • Deidre White Man

    Hi Deanna,
    When you say Peanut Butter at breakfast do you mean like a tbsp of peanut butter plain?

    • http://www.coachcalorie.com/ Deanna Schober

      Hi Deirdre, if you’re referring to the oatmeal, I mix it in with the berries and oats. Tastes like pb&j :) and the peanut butter I use is simply ground peanuts, no salt or sugar added.

  • Alex Chell

    This is EXACTLY what I need at the moment. So very stuck in a rut and not getting anywhere fast with my own meal plans! THANK YOU!!!

  • Lola

    Hi there,

    I track my calories, and i’m finding that I generally get about 40% Protein, 40% Fat, and 20% carbs. I generally get under 100 grams of carbs a day. Do you think this is too much fat. My fat sources are olive oil, meat, avocados, nuts and full fat yogurt for the most part. No franken-fat for me.

    • http://www.coachcalorie.com/ Deanna Schober

      Sounds right to me. If you start feeling run down you might want to try increasing carbs a little. As long as yore getting a variety of healthy fats, you’re good which it sounds like you are.

  • Laurie

    I’m going to give your 4 week meal plan a try. I have been eating clean/paleo for the last 3 months. It seemed to work really well for the first 2 months, now I’m stuck again.
    I lose a lb, then when I have anything with sugar or grains I gain 2-3 lbsback & it takes me a week to take it off!i’m getting very frustrated.
    I work out with a trainer 3 x a week and I also do cardio at least 4-5 x a week.
    I don’t know if my age (51) & menopause have anything to do with it.
    If you have any other suggestions I would appreciate it. I still have 8 lbs to go!
    Thank you,

    • http://www.coachcalorie.com/ Deanna Schober

      2-3 pounds that comes off in a week is only water weight, not fat, which is why we recommend using body fat calipers to track progress rather than the scale, which can be misleading.

  • Vale1987

    Ive lost 45lbs in the las 4 months, im starting this plan on july at the same time i start crossfit 3 days a week form 1h..is there anything i need tu add to the plan to get all the nutrients i need?

    • http://www.coachcalorie.com/ Deanna Schober

      Nope, this covers it.

  • Jennifer Trussell Falkenberg

    I’m excited to give the plan a try. Most of the suggestions you have in the example meal plan are self-explanatory, but some would be easier if there was a recipe. Other than Pinterest, is there a cookbook or website I should reference when following your 4-week plan?

    • http://www.coachcalorie.com/ Deanna Schober

      Try allrecipes.com or just a google search will bring up most of these.

  • Amanda

    this is PERFECT. exactly what I’ve been looking for to help me understand foods and make a lifestyle change. You have a new blog stalker lol Thank you!!

    • http://www.coachcalorie.com/ Deanna Schober

      You’re welcome!

  • Sanja Ireland

    Hi, very nice article, however :D
    I am only 5 ft tall and at the moment I have 94lbs, but would love to be 85 and get rid of all fat from my body (like on stomach and around arms areas). I started 6 weeks ago fitness program 6 days a week for an hour, and changed my diet to eating clean but around 900 to 1000 calories, drinking around 7 cups of water per day, however I lost only 2 lbs so far! I also walk fast 3 days a week minimum for an hour. I am also vegetarian (lacto ovo).
    Any suggestions how to break this plateau I am hitting?
    If I would eat as much as on your plan I would gain fat very fast..
    Thanks a lot, you are great and very helpful :)

    • http://www.coachcalorie.com/ Deanna Schober

      Start with the three main meals and 1 snack. See how your progress goes from there.

  • Jlynn

    Thank you SO much…some of us just need to be told what to eat…I’m one of them…Thank you again!

    • http://www.coachcalorie.com/ Deanna Schober

      You’re welcome!

  • Regina Watts

    I’m 53 and just starting on a clean eating program for weight loss. I eat a lot of roasted veggies, not much fruit. How do I measure what a “serving” of veggies or fruit is? Is there some guide available?

  • http://www.coachcalorie.com/ Deanna Schober

    I suggest using your hands to measure – a serving of veggies is enough to fill 2 hands cupped together, a serving of fruit is the same size as your fist (a medium piece). Here is a guide for you: http://www.coachcalorie.com/correct-portion-sizes-for-weight-loss/

  • http://www.coachcalorie.com/ Deanna Schober

    900 calories is way too low–definitely don’t go lower, and I’d consider increasing to at least 1200-your body may be in starvation mode and holding onto fat for preserves! Read this: http://www.coachcalorie.com/not-eating-enough-calories-to-lose-weight/

    • Sanja Ireland

      Hi, thanks for your reply, in a meanwhile I managed to drop just 1lbs more, so 4 in total. However just wondering why were my previous comments deleted??

  • Bobby

    Wow, Thank you Deanna for this helpful tips

  • http://www.coachcalorie.com/ Deanna Schober

    Hi Sanja I am not sure what happened, comments are moderated and if you posted the same thing more than once I might have just not approved the others with the same question (happens a lot when posters don’t realize we moderate comments)

    • Sanja Ireland

      Yes I did have edited my comments just the typos, I knew you are moderating them but didn’t know they may go missing so was just wondering :)

      Anyway, thanks a lot for your replies, Just since last week my weight started going down again, so at this stage (and after more than 2 months into this) I managed to lose 5lbs :o) .. which would be half way to my goal.. What I did is I stopped to count calories and started to listen to my body, it seems it has a wisdom of its own. I also started to go for a min 30 mins walk+run every evening and this seems to have the very good influence :).

      • http://www.coachcalorie.com/ Deanna Schober

        Love this. Congrats!!!

  • Tony Rovere

    I have to say, this is one of the most helpful webpages that I have ever read…thank you.

  • Dana

    I am 28 and the creep has begun. I have gained 2 inches all over since last year at this time. I have spent a year “covering” my body and avoiding the weight gain. I am very active and spend a good amount of time in the gym, playing tennis, doing yoga and pilates but my diet is the part I struggle with the most. I came across your meal plan and this is my solution. I am determined to gain control of my eating habits and gain my health back! Your website is awesome! Thanks for all of the help!

  • VBREF

    Good stuff. Thanks for the helpful hints as my wife and I start getting back into this more than halfheartedly!

  • JeanMarie Johnson

    This is exactly the kind of examples I needed to help get me started with planning meals!! Its amazing that there is not much info out there for the beginner meal planner who is looking to eat healthy, lose weight, and be fit as well! I will be sharing this with my followers on FB and Twitter!!
    Thank you, JM from ShapeUpShenanigans

  • http://www.coachcalorie.com/ Tony Schober

    Meal timing works, but it isn’t necessary. It’s one of those things you can use to push through plateaus without altering your calorie intake. Focus on total calories and macros, and strength train. Those are the most important things.