Full Meal Plan to Lose Weight (Step by Step Recipes)

Full Meal Plan to Lose Weight (Step by Step Recipes)



This is a sample of a Full Meal Plan to help you Lose Weight and achieve your goals. They are made of simple ingredients, quick and very easily put together. The foundation of this meal plan has:
• 3 ounces of lean protein
• 1 complex carb
• Unlimited vegetables
• 1 healthy fat

Each meal should be about 350 calories (or fewer)

Example of Protein you can use: Chicken, Turkey, Fish (any kind), tuna, tofu, eggs, beef or pork tenderloin.

Example of Complex Carbs: Brown Rice, Whole Grain Pasta, Oatmeal, Sweet Potatoes, Wholemeal Bread, Wraps, Pita Bread.

Example of Healthy Fat: Nuts, Olive Oil, Seeds, Avocado, Omega-3 (from fish)

In order for this plan to be Effective, you are recommended to:
1) Prepare Your Food in Bulk lasting 2 — 3 days to make it stress free.

2) These meals are interchangeable. So you can have your snack for breakfast, breakfast for lunch etc.

3) Only use and Prepare high quality food like chicken, brown rice, sweet potatoes, vegetables or fish. So no white bread, white rice, processed food and ready meals at all.

4) Adjust the portion size and calories according to the product you use. Mine might be slightly difference from yours. So read the food label carefully.

5) You must drink 3-4L of water every day.

6) You must eat every 3 — 4 hours throughout the day in small portion.

7) Make it a habit to plan and pack your meals the night before and store them in the fridge for the next day; this will make your mornings easier, which will help to keep you on track.

8) Print your meal plan and stick in on your fridge as a daily reminder to stay on track.

9) Keep a food dairy of what you eat and how you feel, which contributes towards your weight lost progress.

10) Exercise 5–6 times a week between 45 — 60 mins for maximum result.

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45 Comments

  1. Tofu has about 1/3 as much protein as salmon. Add beans to the corn to increase the protein. The calories will balance out, as tofu has fewer cal. than fish.

  2. If you are on a low cholesterol diet, you can't eat that much dairy. Substitute a plant milk like nut, oat or pea milk.

  3. Hi Joanna. can you please make a video to advise on the latest n popular keto diet? I'm sure alot of us would be grateful for that. Thanks.

  4. I´m confused or I dont get it…on some other videos you said white is good for diet…now no white rice? o:

  5. how you get on back on your diet

  6. Hello man I like your videos, I have doubt many of them says that cold foods or drinks will reduce the metabolism it's true or not, warm drinks will increase more metabolism. Because you said that we can prepare the meal and keep it in fridge so… ??????

  7. That's the power of a women 1.3 million subscribers and 2.2 million views… I also subscribe you for gain knowledge and sharing to my sister, and collouges! 😇😇 love you mam!

  8. Which other fruit can I use except avocado?

  9. Most of her recipes are disgusting to me I hate most of these foods

  10. U r bulky fit. But not slim body..

  11. I'm a pure vegetarian I don't even eat a egg what to do with my deit

  12. As I'm currently living with my parents this will be rather difficult.

  13. Hi Joanna, I just start to follow your channel and I really like it, I have a question for you, I don’t want to lose weight but I want to build some muscle, I workout 4 to 6 times a week, Do you think I can follow this meal plan to help me to build muscles ?

  14. That is a very beautiful video and is very amazing the way how you explain everything step-by-step I love that I love to eat healthy I am 72 Years old and I love to eat very healthy to better myself in life I walk maybe 2,3 hours A-day…
    Take good care of yourself And me God-bless you and your family and your friends as well with love prayers and blessings always and forever Amen Ps I live in Honolulu amen..

  15. Joanna, Why use avocado? Its such high in fat! Healthy fat but I would never recommend anyone trying to lose weight to eat avocado. By the way, avocado is a fruit not a vegetable.

  16. Great informative video – please also take a look at this site: http://bit.ly/2KNCJ0s

  17. Great video. I always use sugar on my sweet pataoe. Will have to try it with just pepper and salt.

  18. Greetings Johanna,
    The chicken wrap idea is so delicious, who would have thought cottage cheese could go so well with chicken?!
    Thanks for sharing.👍
    Take care

  19. What about drinking oolong tea???

  20. How many calories for the day?

  21. Is it good to eat 2 bananas and 2 small bowls in a day

  22. Can you do a vegan version (no meat, no dairy)?

  23. Hey Joanna, Could you please update the meal plans with different options?

  24. I want to reduce weight.
    should I eat banana before workout

  25. Hi
    Thank you for you recipe plan .
    I am going to try them .
    I like to loose weight.

  26. mam, diet plan for feeding mothers

  27. i drink water for 5 to 6litre per day ,is it good to drink till late night like above 10 pm ,due to my clas schedule i have to drink late nite cos i dont hve much time in d evening n in morning i drink two litre ,can u pls let me know wether its good or not to drink water above 10pm for losing weight

  28. You are giving me hope, making me feel relaxed and inspiring me to be healthy thank you so much loveing your videos to 👍😇😍

  29. Hi Joanna thank u dear can u make more videos for all day food recipes

  30. The breakfast, lunch and dinner looks good but for lunch I would make the grilled chicken wrap but I would use salad cream instead of cottage cheese because I don't like cottage cheese and for snack I would make a peanut butter and banana smoothie with oats

  31. Wow Thank you, Three months later I lost 34 pounds and 3 sizes, just following this system: http://leanbellybreakthrough1.club/reduce-waist-size
    Since I turned 40 it has been increasing harder to lose weight. I have tried every diet, watch what I ate etc., nothing worked. One day my husband came home and told me about this system, I thought why not. Three months later I lost 34 pounds and 3 sizes. Now that I’m on the maintenance part of the system I lost a total of 38 pounds and now down 4 sizes….
    This system works.

  32. wow no one will go hungry on this plan. thanks.

  33. HiiAm a child and I have belly fatYour videos are inspired me to weight lossThankuuuAnd I hope this will be very helpful for me

  34. The first 5 seconds of the vid was lowkey a porn photoshoot

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