Sample Meal Plan for Weight Loss

We often overcomplicate getting healthy when in reality there a few simple steps standing between you and your weight loss goals. The hard part is building up the healthy habits to make it a routine! The good thing is I’m here to make it easy for you.

Looking for more help with your nutrition? Join our Master Your Health Coaching Platform for custom meal plans, recipe library, macros and calories included, grocery lists, 24/7 email support, accountability group, optional personalized workouts + so much more! Our Master Your Health Coaching Platform is how Chris, I and my team are able to fully cater to your weight loss and muscle gain goals. Click here to learn more.

Why should you trust me? I’m Amanda Rocchio aka @MeowMeix. Not only do I practice what I preach but I have also helped hundreds of clients lose the weight, keep it off and most importantly feel amazing. I am certified by the Institute of Transformational Nutrition and work along side with my husband, Christopher Rocchio who is also a personal trainer of 8 years and NASM certified. I have also worked with countless professionals and registered dietitians to help bring you the best information and tools possible.

With further ado, let’s get into the sample meal plan!

Sample Meal Plan for Weight Loss

*This is just a base sample meal plan. Make sure you adjust portions/serving sizes! Add healthy whole foods and some fun foods for your needs and activity level.*

Meal 1 – Breakfast

Classic Egg Avocado Combo

• 2-4 whole eggs
• 1/2 avocado
• a few slices tomato
• sea salt & pepper
• olive oil or butter for cooking

Cook your eggs anywhere you like! The best thing about eggs is they’re so versatile. You can hard boil them for the week or you can make scrambled eggs fresh in the morning.

Meal 2 – Healthy Snack

Greek Yogurt Fruit Bowl

• 1/2 – 1 cup 2% or 5% Greek yogurt
• 1/2 cup mixed berries (or fruit of choice)
• dash of monk fruit extract (to mix in greek yogurt)
• 1-2 tsp honey

Greek yogurt is an high protein snack that goes great with your fruit of choice! I recommend at least 2% for my clients, no need to go 0% fat.

Meal 3 – Easy Lunch

Healthy Bomb Salad

• 4-6 oz high quality protein (make it easy by grabbing a no-cook one like rotisserie chicken or canned tuna)
• 2-3 cups mixed greens (as much as you want)
• 1/2 cup cucumber, chopped
• 1/4 cup red onion, chopped
• 1/2 cup tomatoes, chopped
• 8-10 olives
• 1oz feta dressing
• dressing or just olive oil, sea salt and lemon juice
• if cooking your own protein, use olive oil / butter / avocado oil to cook it + seasoning

This is just an salad example! Any variation of a healthy homemade salad with protein and fats included is great.

Meal 4 – Healthy Snack 2

Healthy Snack Box

A healthy snack box should consist of a protein, fat and fruit OR fruit and veggie. Here is an example idea:

• 2 organic string cheese sticks
• 1 serving fruit of choice (like an apple)
• 1/2 – 1 cup veggie of choice (like cucumber)
• 2 slices organic turkey

Meal 5 – Balanced Dinner

Pick one protein, one vegetable and one healthy whole food carb. Make sure to use olive oil, butter or avocado oil to cook it. Add seasoning and sea salt! Here is an example:

• 4-6oz high quality protein source like grass-fed steak
• 1/2 cup – 1 cup sweet potato (white rice, regular potato, quinoa, etc)
• 1 cup green beans
• butter / olive oil / avocado oil
• sea salt
• pepper
• other seasoning & herbs

Meal 6 – Protein Shake (optional)

If you love a sweet treat at night, this is a great time to be pro-active and plan something healthy in advance. A good thing to ask yourself about needing sweets at night is “It’s this just a habit or is this actual hunger?”. Depending on the answer, you might make a delicious almost 0 calorie herbal tea with some monk fruit extract and that can do the trick. Other times you’ll want something more satisfying! So here are some healthy ideas for you.

Healthy Night Snacks: Greek yogurt bowl with chocolate collagen and monk fruit extract, a few pieces 70%+ dark chocolate with some fruit or nuts, a quality protein shake or even just chocolate protein mixed with water. One of my favorite fall hacks is to mix hot unsweetened almond milk with chocolate collagen and monk fruit extract

Example protein shake combination:

• 1 – 1.5 scoops high quality protein powder (please read the ingredients as some brands add artificial flavors, food dyes, gums, and artificial sweeteners that can make you bloated)
• 1 serving fruit (like 1/2 cup berries)
• 4oz unsweetened almond milk
• 2-4oz water
• as much ice as needed

I hope you found this helpful! Make sure to check out our Master Your Health coaching program for more meal plans, recipes, nutrition tips, optional workouts, accountability group + more much more. We also offer a grocery list feature in our coaching programs where you can adjust the meals you want and update easily.