Fad diets and deprivation have literally never done anyone any good.
To lose weight—and, you know, actually sustain the weight loss—you need to fuel your body with real, whole foods and enough flavor to prevent boredom, says Women’s Health nutrition advisor Keri Glassman, R.D.
Glassman suggests starting with a calorie baseline: If you’re trying to lose weight, she recommends a meal plan that contains (roughly) 1,500 calories, with 40 percent coming from whole, fiber-rich carbs, 30 percent from protein, and 30 percent from healthy fats. That balance is ideal for keeping energy levels up and helping you build lean muscle while squashing hunger and the cravings that come with it, she says.
From there, focus on the quality of your food—fill up on fresh veggies, lean proteins, and healthy fats (think: grass-fed beef and avocado), and cut out as much added sugar as you can stand, says Glassman.
Then, make adjustments based on your own personal needs. If you’re always at the gym, for example, ramp up your protein portion by a few ounces and add in an extra pre- or post-workout snack, suggests Glassman.
Need an extra push to get started? I got you—Glassman came up with a simple, seven-day meal plan (a.k.a., the best diet plan for weight loss ever) that will help you de-bloat, get energized, and start your weight-loss journey the right way. Try it for a week and just try not to get hooked (you totally will).
Day 1
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Breakfast
7 oz full-fat plain Greek yogurt with 1 Tbsp chia seeds
1/2 grapefruit
Per serving: 276 cal, 11 g fat (6 g sat), 24 g carbs, 14 g sugar, 88 mg sodium, 6 g fiber, 21 g protein
Snack
5 celery sticks with 2 tsps almond butter
Per serving: 63 cal, 5 g fat (1 g sat), 3 g carbs, 0 g sugar, 16 mg sodium, 2 g fiber, 2 g protein
Lunch
Chicken spinach salad: 2 cups raw spinach, 4 oz grilled chicken, 1/4 sliced avocado, 1 tsp olive oil
Per serving: 273 cal, 13 g fat (2 g sat), 5 g carbs, 0 g sugar, 150 mg sodium, 4 g fiber, 38 g protein
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Snack
1 6-oz almond milk latte
10 cashews
Per serving: 129 cal, 9 g fat (1 g sat), 7 g carbs, 3 g sugar, 137 mg sodium, 1 g fiber, 4 g protein
Dinner
Green tea-marinated cod over lentil-currant salad (get the recipe!)
Per serving: 260 cal, 4 g fat (0 g sat), 33 g carbs, 13 g sugar, 574 mg sodium, 6 g fiber, 21 g protein
Day 2
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Breakfast
Broccoli rabe and egg toast (get the recipe!)
Per serving: 318 cal, 12 g fat (3 g sat), 41 g carbs, 7 g sugar, 290 mg sodium, 5 g fiber, 12 g protein
Snack
1 cup sugar snap peas with 1 oz goat cheese and fresh thyme, warmed in the oven for 3 minutes
Per serving: 111 cal, 6 g fat (4 g sat), 6 g carbs, 3 g sugar, 104 mg sodium, 2 g fiber, 7 g protein
Lunch
Shrimp salad: 2 cups mixed baby greens, 5 cooked shrimp, 1/4 avocado, 2 sliced hearts of palm spears, 1/4 lemon juiced, 1 tsp olive oil
Per serving: 197 cal, 11 g fat (2 g sat), 15 g carbs, 0 g sugar, 319 mg sodium, 6 g fiber, 14 g protein
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Snack
1 green apple with 2 tsp peanut butter and 1/2 tsp cinnamon
Per serving: 161 cal, 5 g fat (1 g sat), 29 g carbs, 20 g sugar, 49 mg sodium, 6 g fiber, 2 g protein
Dinner
1 small sweet potato, 1 cup sautéed spinach, 1/4 lemon, juiced, 4 oz grilled chicken
Per serving: 375 cal, 4 g fat (0 g sat), 46 g carbs, 14 g sugar, 305 mg sodium, 10 g fiber, 41 g protein
Day 3
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Breakfast
Avocado banana smoothie: 1 cup of almond milk, 1 small frozen banana, 1 Tbsp nut butter, 1/2 small avocado, 1 handful of raw spinach, 1 scoop protein powder
Per serving: 457 cal, 24 g fat (4 g sat), 36 g carbs, 14 g sugar, 280 mg sodium, 11 g fiber, 29 g protein
Snack
5 carrot sticks with 1 Tbsp hummus
Per serving: 64 cal, 3 g fat (1 g sat), 9 g carbs, 5 g sugar, 119 mg sodium, 3 g fiber, 2 g protein
Lunch
2 cups carrot kale salad topped with 1/2 cup quinoa and 1/3 cup chickpeas (get the recipe!)
Per serving: 379 cal, 13 g fat (1 g sat), 57 g carbs, 13 g sugar, 355 mg sodium, 14 g fiber, 13 g protein
Snack
12 small olives
1 oz Parmesan cheese
Per serving: 172 cal, 13 g fat (5 g sat), 3 g carbs, 0 g sugar, 664 mg sodium, 0 g fiber, 11 g protein
Dinner
4 oz grilled tuna steak
1 cup sautéed red cabbage
Per serving: 255 cal, 12 g fat (3 g sat), 23 g carbs, 13 g sugar, 200 mg sodium, 2 g fiber, 13 g protein
Day 4
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Breakfast
Salmon pesto tartine (get the recipe!)
Per serving: 427 cal, 19 g fat (3 g sat), 36 g carbs, 4 g sugar, 1400 mg sodium, 19 g fiber, 28 g protein
Snack
1 cup jicama slices with 2 Tbsp tzatziki
Per serving: 116 cal, 5 g fat (2 g sat), 15 g carbs, 4 g sugar, 115 mg sodium, 5 g fiber, 3 g protein
Lunch
Tuna salad: 1 cup romaine, 1 diced plum tomato, 1/2 cup artichoke hearts, 4 oz canned tuna, 1 tsp olive oil
Per serving: 159 cal, 6 g fat (1 g sat), 14 g carbs, 5 g sugar, 567 mg sodium, 5 g fiber, 14 g protein
Snack
1 cup blueberries
10 almonds
Per serving: 154 cal, 7 g fat (0 g sat), 24 g carbs, 16 g sugar, 1 mg sodium, 6 g fiber, 4 g protein
Dinner
4 oz grilled pork tenderloin
2 cups bok choy sautéed with 2 tsp avocado oil
Per serving: 297 cal, 17 g fat (1 g sat), 5 g carbs, 2 g sugar, 452 mg sodium, 2 g fiber, 26 g protein
Day 5
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Breakfast
1/3 cup dried oatmeal, cooked in water
1 banana with 2 tsp almond butter and a dash of cinnamon
Per serving: 377 cal, 10 g fat (2 g sat), 63 g carbs, 14 g sugar, 2 mg sodium, 10 g fiber, 12 g protein
Snack
1 cup cucumber slices
2 Tbsp guacamole
Per serving: 62 cal, 4 g fat (1 g sat), 6 g carbs, 2 g sugar, 4 mg sodium, 3 g fiber, 2 g protein
Lunch
Avocado and cucumber nori rolls (get the recipe!)
Per serving: 193 cal, 12 g fat (2 g sat), 17 g carbs, 4 g sugar, 138 mg sodium, 7 g fiber, 4 g protein
Snack
7 oz full-fat plain Greek yogurt with 1 Tbsp flaxseeds
Per serving: 283 cal, 20 g fat (7 g sat), 15 g carbs, 8 g sugar, 99 mg sodium, 3 g fiber, 10 g protein
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Dinner
4 oz salmon baked with 1/4 lemon juiced, 1 Tbsp Dijon mustard, and 1 Tbsp chopped fresh parsley
2 cups sautéed spinach
Per serving: 317 cal, 18 g fat (3 g sat), 12 g carbs, 3 g sugar, 500 mg sodium, 5 g fiber, 28 g protein
Day 6
Breakfast
Oatmeal pancakes: 1 whole egg, 2 egg whites, 1/4 cup old-fashioned or quick-cooking oats, 1 pinch of ground cinnamon, 1/2 cup low fat cottage cheese (get the full recipe).
Per serving: 414 cal, 10 g fat (4 g sat), 35 g carbs, 6 g sugar, 550 mg sodium, 5 g fiber, 34 g protein
Snack
5 celery sticks with 2 tsp peanut butter
Per serving: 63 cal, 5 g fat (1 g sat), 3 g carbs, 1 g sugar, 47 mg sodium, 1 g fiber, 2 g protein
Lunch
Green salad with shitake bacon: 1/2 cup cooked chickpeas, 1 1/2 Tbsp olive oil, 1/2 tsp paprika, 1 teaspoon turmeric, 1 pinch black pepper and sea salt, 6-8 large shiitake mushrooms, 2 cups torn butter lettuce, 1 Tbsp Parmigiano-Reggiano, 1/2 small clove garlic, 1 Tbsp fresh lemon juice, 1 Tbsp white balsamic vinegar (see the full recipe).
Per serving: 436 cal, 24 g fat (4 g sat), 47 g carbs, 9 g sugar, 43 mg sodium, 11 g fiber, 13 g protein
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Snack
1/2 grapefruit
10 walnuts
Per serving: 230 cal, 20 g fat (2 g sat), 12 g carbs, 7 g sugar, 1 mg sodium, 3 g fiber, 6 g protein
Dinner
Quinoa stuffed pepper (get the recipe!)
Per serving: 302 cal, 16 g fat (3 g sat), 30 g carbs, 10 g sugar, 208 mg sodium, 6 g fiber, 12 g protein
Day 7
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Breakfast
Scrambled eggs (1 whole egg plus 2 egg whites) and 1/2 tsp oregano
1/3 cup cooked quinoa
Per serving: 239 cal, 6 g fat (2 g sat), 16 g carbs, 3 g sugar, 406 mg sodium, 2 g fiber, 16 g protein
Snack
1 sliced red bell pepper
2 Tbsps guacamole
Per serving: 93 cal, 5 g fat (1 g sat), 12 g carbs, 7 g sugar, 145 mg sodium, 4 g fiber, 3 g protein
Lunch
Kale chicken salad: 1 cup kale with 1/4 lemon, juiced, 1 tsp olive oil, 4 oz grilled chicken, 2 Tbsps pomegranate seeds
Per serving: 255 cal, 9 g fat (1 g sat), 11 g carbs, 5 g sugar, 126 mg sodium, 3 g fiber, 38 g protein
Snack
5 cups air-popped popcorn
Per serving: 150 cal,0 g fat (0 g sat), 25 g carbs, 0 g sugar, 16 mg sodium, 6 g fiber, 5 g protein
Dinner
Three-bean chili (get the recipe!)
Per serving: 362 cal, 10 g fat (3 g sat), 37 g carbs, 7 g sugar, 515 mg sodium, 10 g fiber, 27 g protein
For more nutrition advice and recipes from Keri Glassman, visit nutritiouslife.com.
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