Weekly Weight Loss Meal Plans

If your goal is to lose weight, a weight loss meal plan can be the difference between success and failure. Let our meal plans help you stay on track!

Weight Loss Meal Plans

Are you looking for a sustainable and healthy way to lose weight? Our weight loss meal plans will help you do just that. Losing weight happens when your body burns more calories than you consume on a daily basis. No matter what the diet industry tries to sell to you, there is no magic pill, slimming tea, or waist trainer device that can do this for you in a snap. It takes some work, but as long as your calories consumed are less than your calories burned, you will see that number on the scale decrease. 

That being said, not all diets are created equal. If you only ate cupcakes every day, but you burned more calories than you ate in said cupcakes, then technically you would still lose weight. But it doesn’t take a dietitian to tell you that your nutrient status on the fabled cupcake diet would be nowhere near what it would be if you ate a diet composed of nutrient-dense, whole foods. What calories you choose to eat do matter to a degree. 

But, conduct a quick Google search on “weight loss diet” and it will return about a million results. With so much information out there, and with most of it being conflicting information, it is no wonder that this topic can be so overwhelming to approach. That’s why we recommend a few ways to filter through the diet information overload to find what works best for you. 


It’s good to remember that there is no one-size-fits-all approach to nutrition and weight loss. You will have to do some investigating to figure out what works best for you. Some people may feel great following a paleo diet, for example, while others don’t. Nutrition is a big science experiment and may take some time to iron out what is best for you. 

Here are some popular diet guides where you can start your research: 

We base our weight loss meal plans on healthy foods. Our recipes will avoid ingredients with lots of sugar and additives. Instead, the ingredients focus on whole foods as close to their natural state as possible. We believe these ingredients not only help you reach your health goals, but also taste delicious and nourish your body. 

Foods for Weight Loss

There are foods that are more conducive to the goal of weight loss than others. For example, nutrient-dense foods like vegetables, fruits, and high-quality protein sources are normally less calorically dense than other foods like chips, cookies, and ice cream. Even those of us who have never had any formal nutrition education know that.

Taking that into account, it stands to reason that if you eat more whole foods and less of those sugar-filled foods that come in packages it will help you lose weight. We want to ensure that these nutritious foods are the building blocks of your every day diet. And you will continually see these types of foods on your individually-built meal plans each week. 

Building your diet around these foods listed below can benefit your overall health and help lead to weight loss: 

  • Grass-fed meats
  • Fish/seafood
  • Fresh fruits
  • Fresh vegetables
  • Eggs
  • Nuts
  • Seeds
  • Healthy oils (olive, walnut, flaxseed, macadamia, avocado, coconut)

These are some common foods to avoid if you are trying to lose weight: 

  • processed foods
  • sugars
  • processed sugars
  • excessive grains
  • candy
  • energy drinks
  • Alcohol

Since you can go about losing weight in a number of different ways, we recommend doing your research and finding out what combination of food works best for you and your goals. This could vary from person to person and greatly depend on your goals, taste preferences, and everyday life. It will take some experimentation to figure out the right formula - taking into account things like what flavors you prefer, what foods work best with your life schedule, and what types of meals make you feel your best. But once you determine your own formula, you will be on your way to reaching all of your health and nutrition goals. 

Benefits of a Weight Loss Meal Plan

A weight loss meal plan has several benefits. Primarily - having a plan instead of just “trying to lose weight” increases compliance and the chance that you’ll be successful. Life can get hectic and by having a plan at the ready - when the ups and downs of life come at you - you’ll have a plan for what to do.

Beyond that though - a weight loss meal plan can benefit your life in many ways. Eating healthy can help you achieve a healthy body weight and better lean muscle-fat ratio.

You will often see the following benefits:

  • Increased energy
  • Better or overall improved sleep
  • Improved appetite
  • Better skin and nail quality

Also - achieving a healthy weight can improve health outcomes across the board including:

  • increased overall health and immunity
  • lowered risk of obesity
  • lowered risk of cancer
  • lowered risk of diabetes and other health complications

Although choosing a meal planning app like Ultimate Meal Plans is an investment up front, the benefits that you can experience while following our meals plans make that investment worth it. Your health and wellness is valuable and should be treated as such. 

Ultimate Weight Loss Meal Plans 

Sometimes, you just do not have the bandwidth to meal plan for yourself. Everyone goes through moments of overwhelm, and it is within these moments that caring for yourself becomes even more important. If you want to take the task of meal planning off of your metaphorical plate, we can take care of that for you with our meal planning service . 

Here at Ultimate Meal Plans, we are a subscription-based meal planning service that delivers a week’s worth of meal plans to your inbox every week. Ultimate Meal Plans gives you a fully customizable meal plan to help you achieve your weight loss. You can choose the number of people you are cooking for, exclude ingredients to suit taste or dietary requirements, and you will get a fully customized set of recipes and shopping list to match.

One of the most common comments from subscribers has to do with the ease of our daily recipes. They all stick to the 15/5 rule which makes these meals simple to whip up but still delicious. The 15/5 rule means that none of the recipes take over 15 minutes to make or require more than five ingredients. This is especially helpful for those times in life when things are crazy and nights are busy. The last thing you need during busy times is for a dinner recipe to take hours to cook, require a laundry list of ingredients to make, and for your kitchen to be a mess at the end of it all. Our 15/5 rule helps eliminate all of these problems.  

Customizing Weight Loss Meal Plans For You

One of the best aspects of getting our meal planning service to help with your weight loss meal plan is that you can customize the plan to your needs. No matter your taste preferences, diet choice, or number of people you are cooking for, you can easily customize your plan to fit your needs.

With Ultimate Meal Plans - you can easily:

Pick a specific diet or a generic “healthy plan”

You can also switch meal plans once you have a subscription with us if you find that you would like to try another eating approach. 

Increase the number of people a recipe is for

Are you cooking for more than one person? No worries! You can easily customize the number of people you need to feed and that will automatically update your plan and shopping list with the appropriate amount of food and ingredients needed. 

Exclude ingredients for picky eaters or allergies

Let’s say you are allergic to apples or perhaps just don’t like the taste. Obviously, you don’t want these on your meal plan. Ultimate Meal Plans offers an “exclude” feature which would remove any recipes that contain apples for you. 

Automatically generate your weekly shopping list

A major part of meal planning is making sure that you have the groceries you need to make it through the week. We automatically generate your weekly shopping list with the correct quantities of ingredients so you have everything you need to stay on plan. 

Instantly checkout with an online grocery service (optional)

Want to skip the grocery store? Use one of our online grocery partners to order your food online and have it delivered straight to your door. 

Plus you get access to a ton of bonus discounts with our meal plan and product partners.

With those options - you can be certain that you can customize a meal plan that will fit your tastes exactly and be a plan that’s not just healthy for you but is sustainable and one you can see successfully through.

Are you ready?

If you’re ready to make a lifestyle change, give our weight loss meal plans a try. These plans will help you lose weight in a sustainable way and get you on the way to feeling much better in your body. 

Weight Loss Meal Planning Resources

For more references and resources on weight loss meal plans, check out the following links:

How Ultimate Meal Plans Works

cooking
Choose Your Perfect Meal Plan

Every week, you’ll get access to a brand new meal plan specifically for that week. A dead-simple plan, for every day of the week. No fluff. No junk. No confusion..

1
ingredients
Download Customized Meal Plans

Every recipe in our meal plans meets our “15 minute, 5 ingredient” guarantee, so you know that you don’t have to spend hours in the kitchen or shop for weird hard to pronounce ingredients.

2
shopping-list
See Your Weekly Shopping List

Along with each meal, you get an easy-to-follow shopping list that you can bring along to the grocery store so you know exactly what to get and save even more time

3
community
Work With Our Health Coach and Community

You get access to our ultimate meal plan coach and online community, so you’ve always got a place to ask questions and a community of hundreds of people just like you that have your back

4
Monthly
Weekly meal plans
15 min / 5 ingredient recipes
Grocery Shopping List
Private Facebook Community
24/7 Paleo Coach Access
Money Back Guarantee
Old Price
$19 per month
$
14
per month
Subscribe
Quarterly
Save 20% off our monthly pricing
Weekly meal plans
15 min / 5 ingredient recipes
Grocery Shopping List
Private Facebook Community
24/7 Paleo Coach Access
Money Back Guarantee
Old Price
$16 per month
$
12
per month
$36 per quarter
Subscribe
Most popular
Best savings
Yearly
Save 25% off our monthly pricing
Weekly meal plans
15 min / 5 ingredient recipes
Grocery Shopping List
Private Facebook Community
24/7 Paleo Coach Access
Money Back Guarantee
old Price
$15 per month
$
8
per month
$96 per year
Subscribe

What Are Weight Loss Meal Plans?

Weight Loss Diet Food List

Good Food

Eat good food.

Avoid

Don't eat bad food.

Try a sample Weight Loss Meal Plan Today!

Tablet device on white background showing meal plans and recipes

Download your free 7 day sample meal plan

Try out our delicious, simple recipes with a whole week of Weight Loss meal plans.
Check your inbox, your sample is inside 😀
Oops! Something went wrong while submitting the form.

People Are Loving Our Weight Loss Meal Plans

These menus are wonderful and really tasty. I am grateful that someone else has taken the pressure of planning my meals for me.

- Antonella

I love this site!!! It helps me stay paleo with the recipes, shopping list is awesome. Thanks for the help.

- Karen

I really love the level of detail in the plans. I like that each meal is one dish, which has helped me to mix-and-match as desired. The meals I've made with the plan so far are delicious.

- Nathan
We'll be adding the first recipes for this diet soon.

You're not alone.
Join our meal planning community!

Join a Supportive Community and Get Personal Coaching with a Health Coach

With our online access, you can get your weekly meal plan on your phone, your computer or whatever device you have on you at the moment. But, that’s not all. With ultimate meal plans, you get access to our ultimate meal plan coach and online community, so you’ve always got a place to ask questions and a community of hundreds of people just like you that have your back!

Join the community
Monthly
Weekly meal plans
15 min / 5 ingredient recipes
Grocery Shopping List
Private Facebook Community
24/7 Paleo Coach Access
Money Back Guarantee
Old Price
$19 per month
$
14
per month
Subscribe
Quarterly
Save 20% off our monthly pricing
Weekly meal plans
15 min / 5 ingredient recipes
Grocery Shopping List
Private Facebook Community
24/7 Paleo Coach Access
Money Back Guarantee
Old Price
$16 per month
$
12
per month
$36 per quarter
Subscribe
Most popular
Best savings
Yearly
Save 25% off our monthly pricing
Weekly meal plans
15 min / 5 ingredient recipes
Grocery Shopping List
Private Facebook Community
24/7 Paleo Coach Access
Money Back Guarantee
old Price
$15 per month
$
8
per month
$96 per year
Subscribe
money-back-guarantee

Your satisfaction is guaranteed

starsstarsstarsstarsstars
If you don’t enjoy our meal plans just let us know within the first 30 days and we’ll send you a prompt and full refund.
Balanced and Tasty!

I love that I don't have to sit down and figure out what to make. I know that it will be balanced and good for me.

- Lisa
Amazing!

I tried one of the recipes this morning. It was simply amazing!

- Angela
Easiest Diet Ever!

This has been the easiest diet I've ever been on. My husband is amazed at how easy it is for me to stick to it.

- Dorothy

Your meal planner questions answered

angle
How much time does each meal take?

Each recipe is crafted to make it as simple as possible. Less than 15 minutes of prep time and 5 or less ingredients – it’s as easy as that! We also include leftovers throughout the plan to help save you time and energy from constantly cooking.

angle
When will I receive each meal plan?

Immediately when you sign up you will receive a meal plan to get you started. After that you will receive your weekly meal plan every Saturday morning.

angle
How many meals come in each plan?

You will receive a plan for 28 meals per week. This means you will be eating breakfast, lunch, dinner, and one snack per day.

angle
Can I take a cheat day?

Yes – and we’ve included a bonus guide on how to take a cheat day in a way that will help you get closer to your goals, rather than further away.

angle
What if I don't like a meal or have allergies?

When it comes to food, we all have different preferences. Some of us also have food allergies. We do our best to make sure you will be able to enjoy the food on the meal plans and have included a bonus guide on common substitutions to make it easy to tailor the plan to your needs.

angle
How do I cancel my subscription?

If, for some reason, you no longer want to receive meal plans, there’s an easy one-button cancellation that immediately stops payment and cancels your account. No games about it!

The best weight loss diet resources from around the web

  1. https://www.skinnytaste.com/7-day-weight-loss-meal-plan-march-9-15/
  2. https://www.pritikin.com/your-health/healthy-living/eating-right/1720-healthy-meal-plan-for-weight-loss.html
  3. https://www.asweetpeachef.com/meal-prep-for-weight-loss/
See all of our diet meal plans options here.

Getting Started With The Low Carb Diet

As the name suggests, following a low carb diet involves eating meals with reduced carbohydrates. People who follow this diet instead focus on consuming healthy fats, vegetables, some fruits and lots of protein-rich foods.

Low carb is not as restrictive as other diets like the ketogenic diet or the banting diet. Yet, despite being easier to following, eating low carb by removing carbohydrates and highly processed foods is a healthy way to support weight loss. If you're interested in diving into the the science, around carbohydrate restriction and weight loss, you can read more here.

Get started with our Low Carb Meal Planner for free

What Is A Low Carb Meal Plan?

Because the low carb diet envolves restricting carbohydrate rich foods, creating a low carb meal plan can feel overwhelming for some people. While there is some flexibilty, the vast majority of people who follow low-carb avoid foods like: bread and pasta, pastries and foods with added sugars.

Hands down, the main reason most people follow a low carb meal plan is to help with weight loss. However, many people use low carb meal planning to help with other chronic health issues such as type 2 diabetes and metabolic syndrome. While the science is far from settled, many reputable scientific studies report promising results managing type-2 diabetes and metabolic syndrome using a low carb diet protocol.

What Foods Can You Eat On A Low Carb Diet?

Eating low carb isn't as scary as it seems at first glance, trust us. The main thing to focus on is changing refined, processed carbohydrates for healthy unprocessed options.

By doing this alone, you're already eating a vastly different diet from the typical 'Western' or American diet which is largely composed of processed, prepackaged foods. Below is some guidance about what to eat and what to avoid with low carb.

Foods Allowed on the Low Carb Diet
  • High-quality protein
  • Seafood
  • Fish
  • Eggs
  • Full-fat dairy
  • Low sugar fruit
  • Vegetables
  • Nuts and seeds
  • Healthy oils and fats
Foods to Avoid on the Low Carb Diet
  • Sugar
  • Grains
  • Starchy vegetables
  • Low fat foods
  • Processed foods
  • Alcohol
  • High Carbohydrate Foods

It's tempting to take a black and white approach with low carb (as with any diet). We're not aiming for zero carbohydrates here, the aim of the game is to significantly reduce overall carbohydrate intake. When you do consume carbohydrates make sure they're inside protein rich foods which aren't highly processed.

How Can A Low Carb Meal Planner Help You?

Because of it's restrictive nature, following a low carb meal plan to start with can be very helpful for many people.

A good low carb meal plan will give you all the recipes you need (low carb compatible ones, of course), as well a full shopping list.

Ultimate Meal Plans gives you a fully customizable low carb meal plan to suit your needs. You can choose the number of people you're cooking for, exclude ingredients to suit taste or dietary requirements and we'll give you a fully customized set of recipes and shopping list to match.

By the way, don't worry if you find that low carb isn't right for you, you can always chose another meal plan like keto, paleo, AIP or banting once you're inside our meal planner app.

Tablet device on white background showing meal plans and recipesGet started with our Low Carb Meal Planner for free

Sample Low Carb Meal Plan Shopping List

Here's an example shopping list covering a typical week's ingredients for a low carb meal plan, this assumes you're cooking for a family of three.


Example low carb shopping list for a family of 3
CONDIMENTS
  • 4 ½ tsp Dijon mustard
  • 12 tbsp avocado mayo
  • 6 tbsp avocado oil
  • 6 tbsp butter
  • 3 tbsp olive oil
  • 12 tsp tabasco
MEAT
  • 18 oz boneless pork chops
  • 15 piece prosciutto
  • 12 sausage links
  • 60 shrimp
  • 36 oz stir fry beef
  • 42 oz strip steak
  • 3 can tuna
Produce
  • 4 ½ cups arugula
  • 6 head broccoli
  • 6 stalks celery
  • 2 ½ cucumbers
  • 3 lemons
  • 27 ½ tbsp onions
  • 12 slices red onion
  • 1 cup red onion
MISCELLANEOUS
  • 36 oz coffee
  • 3 spoonful cream cheeses
  • 3 spear dill pickles
  • 12 eggs
  • 1 ½ cups heavy creams
  • 1 ½ cups ice
  • 2 ½ cups pancake mixes
  • 3 handful pecans
  • 3 handful pork rinds
  • 12 slices roasted red peppers
  • 1 cup roasted red pepper
  • 21 slices salami
  • 3 handful Moon Cheeses
  • 3 cups bone broths
  • 3 tsp cacao nibs
  • 1 ½ cups cheddar cheeses
  • 3 cheese sticks
  • 4 cups chicken stock
  • 9 tbsp chocolate chips
  • 3 spoonful coconut butter
  • 2 cups coconut cream
  • 1 ½ cups coconut flakes
  • 15 tbsp coconut milk
  • 4 ½ tbsp coconut oil


Low Carb Meal Plan Recipe Ideas

Want some ideas to start cooking and eating low carb? Below are some sample recipe ideas to get your tastebuds rumbling.

Low Carb Breakfast recipes

Keto Coco Coffee

Sausage and Spicy Dip

Coconut Pancakes

Sausage Scramble

Low Carb Lunch recipes

Crispy Prosciutto Salad

Prosciutto Rollups

Tuna Bites

Low Carb Dinner recipes

Shrimp Scampi

Steak Bites with Cheese Sauce

Thai Shrimp Saute

Sample Low Carb Recipes

Below is a selection of some of our favourite low carb recipes

Italian Prosciutto Salad

Time to make:
10 minutes
Number of ingredients
4
Easy

Mushroom Soup

Time to make:
15 minutes
Number of ingredients
3
Easy

Skirt Steak with Cucumber Salsa

Time to make:
15
Number of ingredients
5
Easy

Broiled Bacon Wrapped Salmon

Time to make:
4
Number of ingredients
10
Easy

Seedless Watermelon Smoothie

Time to make:
2
Number of ingredients
5
Easy

Thai Steak Soup

Time to make:
5
Number of ingredients
12
Easy
See all of our diet meal plans options here.