The new year is a great time to get started with your weight loss goals. Whether you’re embarking on a diet plan for the first time or looking to kickstart your current healthy eating routine, there are plenty of ways to make sure your body feels energized and happy while it’s losing weight. Here are 10 weekly meal plans that will help you achieve this goal:
Weekly Meal Plan #1: Mediterranean Diet
The Mediterranean diet is an eating plan that includes a variety of fruits and vegetables, whole grains, beans and legumes (beans or peas), fish rich in omega-3 fatty acids like salmon or sardines. It also includes low amounts of red meat and poultry.
The benefits of this type of diet are many: lower risk for heart disease, stroke and diabetes; reduced inflammation; increased levels of good cholesterol (HDL) which helps reduce the risk for cardiovascular problems such as atherosclerosis (hardening arteries); fewer cases of cancer; improved cognitive function as well as weight loss when compared to other diets.
- 1 cup black olives
- 1 large tomato cut into wedges * 2 tablespoons olive oil * 2 teaspoons balsamic vinegar * 1/4 teaspoon dried oregano leaves * Salt & pepper to taste
Weekly Meal Plan #2: Low-Carb Diet
A low-carb diet is a diet that limits the amount of carbohydrates you eat. This can be done through either a ketogenic or Atkins diet.
The benefits of this type of diet include:
- Weight loss (especially if combined with exercise)
- Increased energy levels (because your body no longer relies on glucose as its primary source of fuel)
Weekly Meal Plan #3: Plant-Based Diet
A plant-based diet is one that focuses on whole foods, such as fruits and vegetables. It’s a flexible approach to eating that can help you lose weight while eating fewer calories. Here are some of the benefits of this type of eating plan:
- It’s easy to stick with because it doesn’t require calorie counting or strict rules like other types of diets might.
- You’ll feel healthier overall by avoiding processed foods that often have added sugars or saturated fats (like butter).
- Plant-based diets are lower in calories than non-plant foods—meaning you won’t need as much food if you’re following this type of meal plan!
Weekly Meal Plan #4: Intermittent Fasting
Intermittent fasting is a form of dieting where you eat only during certain hours in a day. You can do this any time, but it’s most effective when done on an empty stomach.
The benefits of intermittent fasting include:
- Weight loss
- Boosting your metabolism and energy levels (which will help you feel less hungry)
Weekly Meal Plan #5: Paleo Diet
This meal plan is based on the Paleo diet, a lifestyle that promotes healthy eating and weight loss. The main goal of this meal plan is to help you lose weight by eating more vegetables, fruits and lean proteins.
- What Is the Paleo Diet?
The Paleo diet (also called the Caveman or Stone Age) was originally developed as an alternative to modern agriculture-based diets like Atkins or South Beach. It features traditional foods such as meat and fish; no processed foods or grains; limited dairy products; lots of fresh produce in season (not canned); whole grains like quinoa instead of white flour; lots of fresh herbs & spices like garlic powder or red pepper flakes instead hot peppers (which are too spicy for some people).
Weekly Meal Plan #6: Whole30 Diet
The Whole30 diet is one of the most popular diets for weight loss out there. It’s a 30-day elimination diet that requires you to eat only whole foods and avoid any sort of processed foods or grains (like wheat, rice, corn and other starchy carbs). For example, you can’t eat pasta or bread on this plan because they’re not considered “whole” foods.
The goal of the Whole30 is to reset your body so it can burn fat rather than store it. To do this effectively, you’ll need to give up any bad habits such as eating junk food all day long or drinking soda with lunch—which defeats the entire purpose! Once your body has gotten used to its new menu plan over time though (about three weeks), you’ll start seeing results in terms of increased energy levels and improved digestion along with other benefits like clearer skin.
Weekly Meal Plan #7: Flexitarian Diet
Flexitarian Diet is a diet that allows you to eat meat and fish, but not every day. It’s based on the idea that humans are omnivores and should eat a variety of foods in order to be healthy (i.e., we can use plants as sources of protein). The flexitarian diet doesn’t distinguish between different types of animals; it’s just about getting enough nutrients from all food groups, including animal products like eggs or cheese.
You can follow this plan if you:
- Are vegetarian or vegan but want to include more meatless meals in your week
- Have dietary concerns such as lactose intolerance or wheat allergies
Weekly Meal Plan #8: Keto Diet
The keto diet is a very effective way to lose weight, but it’s also one of the most restrictive diets you can follow. You’ll be eating lots of meat, eggs and cheese. If you’re not used to eating these types of foods every day, it will take some time before your body adjusts. The good news is that once it does, this lifestyle becomes easier and more enjoyable over time!
The keto diet is also known as “ketogenic.” This means that instead of burning off energy by digesting carbohydrates (like sugar), your body burns fat instead—and when there’s no need for glucose from other sources because all available glucose has been converted into fat storage molecules called triglycerides (TGs).
Weekly Meal Plan #9: DASH Diet
The DASH diet is a low-fat, high-fiber diet that’s designed to be a healthy eating plan. It works by reducing your risk of heart disease and diabetes by helping you eat less fat and more fruits, vegetables, whole grains and low-fat dairy products.
The DASH diet is also known as the Dietary Approaches to Stop Hypertension (DASH) or the Dietary Approaches to Management Heart Disease (DAMH).
The DASH diet has been shown to reduce blood pressure in people with hypertension and pre-hypertension who adhere to it for at least one year—and up to five years when combined with other lifestyle changes like regular exercise or weight loss.
Weekly Meal Plan #10: Weight Watchers Diet
If you’re just starting out on your weight loss journey, this is a great option for you! It’s easy to follow and has all the benefits of other diets without any of the drawbacks. Weight Watchers provides meal plans that are low in calories, sugar and fat while still providing plenty of protein.
The program helps people eat right by giving them points for each food they eat or drink (or both) based on its nutritional value: 100 points = one serving; 200 points = two servings; 300 points = three servings etc… The point system also allows people to track their progress through weekly weigh-ins which can help motivate them along with meeting goals set by themselves or their coach (if applicable).
In this article, we outlined 10 different weekly meal plans that can help you kickstart your weight loss journey in March. These plans vary in their level of flexibility and ease of execution, but all are designed to help you improve your health and wellness while also dropping pounds.