Weight loss meal plan

Diet is one third of the formula for losing weight and getting a flat stomach. The other two components being strength training and cardio. Diet alone cannot give long term results without exercise. The weight loss meal plan is based on the nutritional programs of professional athletes who need to maximise their body’s performance without gaining weight.

The weight loss meal plan is designed with the following objectives:

  • To keep your metabolic rate [the rate at which your body burns calories] high throughout the day, which will help you burn fat.
  • To give your body slow releasing energy which will fuel your body as you go about your daily routine.
  • To control your blood sugar levels so that you do not experience cravings for sweet or refined foods which will make you put on weight.
  • To provide your body with the nutrients to build muscle.


Breakfast is the most important meal of the day. When you eat breakfast you boost your metabolic rate so that you start burning energy from the start of the day. You must never miss breakfast no matter how busy you are. If you have no time to prepare breakfast, grab a handful of raw nuts and eat them on the go.
3 Breakfast recipes:

  • Boiled free range eggs with wholemeal toast
  • Low fat organic yoghurt with oats, nuts and dates
  • Brown rice cakes with cottage cheese

Morning snack

You should not feel guilty about having snacks throughout the day. In fact healthy snacking is recommended. You should aim to eat little and often to keep your metabolic rate up through the day to avoid overeating at mealtimes. What makes you put on weight is starving yourself and then eating a big meal which your body cannot burn up and must store as fat.
Good snack ideas:

  • Raw Brazil nuts, pecan nuts 
  • Fresh Apple
  • Lightly roasted raw peanuts with a banana


Lunch should be the main meal in your day. By lunch time you are at your most active. Your body will need energy to keep you going. We recommend you include some complex carboydrates in your lunch to give you slow releasing energy throughout the afternoon.
During the working week, lunch will often be eaten outside your home. It is difficult to find healthy options in the shops. If you can, prepare your own lunch and bring it with you:
3 Lunch recipes:

  • Brown rice, grilled chicken breast and steamed broccoli
  • Baked sweet potato with cottage cheese and salsa sauce
  • Brown rice pasta, no sugar tomato sauce and scrambled eggs

If you buy lunch from your local grocery store these would be good choices:

  • Wholewheat couscous with grilled chicken and vegetables 
  • Free range eggs and roasted tomato sandwich in wholemeal bread
  • Hummus and salad wrap in wholemeal tortilla

Afternoon snack

An afternoon snack is good to satisfy your hunger until dinner time.

More snack ideas:

  • Dried figs and almonds
  • Low fat organic yoghurt with seasame seeds and berries
  • Cottage cheese with peach


Dinner should be the smallest meal of the weight loss meal plan. You are about to go to sleep so your body does not need much energy. If you are trying to lose weight, don’t eat carbohydrates like rice bread or pasta for dinner. Too much carbohydrate late at night will be converted to fat as the body will not be able to burn it up while you are sleep.
3 Dinner recipes:

  • Grilled chicken and salad
  • Spicy chickpeas with spinach
  • Egg white omelet with asparagus


  • Chopped fruit in low fat organic yoghurt


Your body needs fluids and it is important to drink throughout the day. Drinking water throughout the day flushes out waste from the body. Water will also help you feel full and keep your metabolic rate up. Unfortunately most popular drinks are full of sugar and additives. Drinking sugary water is one sure way to put on weight. I also do not recommend pumping your body full of additives which are made in a laboratory.
It is commonly thought that fruit juices are healthy. I do not agree. Fruits are healthy and form an important part of your diet. However when fruits are juiced their sugars are concentrated to an unatural degree. Remember, sugary foods and drinks are converted into fat. The fact that fruit sugars are natural makes no difference to your body. Also the fibre content of fruit is lost when you drink fruit juices.
The best drinks are water and green tea. 

Vegetarian options

The weight loss meal plan includes vegetarian options. There are many good reasons that people become vegetarian, including concern for animal welfare, preservation of marine life and the environment. You may also wish to consider that studies have suggested that vegetarians consume on average 500 less calories a day than meat eaters. This is despite vegetarians actually eating more food than non vegetarians.
The studies concluded that this is because vegetarians tend to consume more complex carbohydrates such as whole grains, pulses and vegetables which are high in fibre contain less calories.
Even if you do not want to give up your meat, you can try the vegetarian alternatives instead of meat for a few days a week.

Sticking to your meal plan

If you are used to eating junk food and sweets, you may find it hard to adapt to the meal plan. You may find yourself craving sweets, ice cream or pizza. Your body has become addicted to saturated fat and sugar present in the highly processed foods that are part of the modern diet. These foods are not natural but they are highly addictive. They also numb your tastebuds to the extent that you are unable to taste how delicious natural whole foods really are. You need to give your tastebuds and body time to break this addiction
Be strong and stick to the meal plan. With this plan you can eat as often as you like, and make sure you do. By eating regularly you will not go hungry and experience cravings for sugar and junk food.
After the first couple of weeks you will feel that your tastebuds have regained their natural sensitivity. You will be able to appreciate the delicious sweetness of a fresh apple and the nutty texture of brown rice. Your body will feel lighter and you will feel more alert and be charged with energy.
If you are tempted to go back to drinking soda it will taste sickly sweet. If you are tempted to eat junk food again you it will taste like processed plastic loaded with saturated fat and salt. Your body and tastebuds will have readjusted to eating natural food and you will not want to go back to your old ways.

The weight loss meal plan is a plan for life. You do not need to starve yourself or obsess about calories. Eat whole foods. Eat little and often. Stop when you are no longer hungry but before you are full. Commit to a regular workout program. You will see and feel the difference.

47 Responses to 'Weight loss meal plan'

  1. Julie sanchez says:

    This reallyy works its great I lovee it ! :)

    • Kelly says:

      Hey Julie!

      I’m so happy you do!


  2. Adam says:

    What about sauces such as peppered sauce, gray, ketchup?

    • Kelly says:

      Hi Adam

      I love my food, and no one said that eating healthy food has to be boring. However you must be very careful with sauces. Many sauces are high in sugar. Check the ingredients. If there is added sugar, don’t eat it.

      Healthy ingredients you can use to flavor your food include: chili flakes, lemon juice, freshly ground pepper, balsamic vinegar, virgin olive oil, herbs and spices.

      Good luck!


  3. Megan says:

    I’m an absolute cheese addict – I know it’s really bad but I eat a lot of it! I’m trying to cut down, but I was also wondering (because I can’t stop completely!) which cheeses should definitely be avoided, and which are best to eat?

    • Kelly says:

      Hey Megan!

      There’s nothing wrong with eating a bit of cheese, but try and keep it in moderation. The best types of cheese to eat are low fat varieties like cottage cheese and feta cheese.

      Good luck!


  4. Dana says:

    hi :) what can i use in place of the nuts? is there anything possible?

    • Kelly says:

      Hi Dana

      I love nuts! I would encourage you to try and find some nuts you enjoy. There so many varieties: peanuts, cashew nuts, almonds, hazel nuts, brazil nuts, pecan nuts and walnuts. I really recommend nuts because they are full of protein and they fill you up so you don’t get food cravings. They are the best snack food. You can eat your nuts raw or have them roasted. I would avoid nuts with added vegetable oil or salt though.

      You can also eat natural peanut butter with no added ingredients [especially no added sugar, salt or oil]. Check your local health food store.

      If you really hate nuts, you can still follow the meal plan without them, but I would not recommend it!

      Good luck!


  5. Gwen says:

    Hi I would love to do all this but am so so fussy with my food I can’t fore half t his stuff into my mouth. I can do the egg for breakfast, nd the fruit but I won’t eat veg or any type of salad . I love fresh brown bread . I would have that and soup for my lunch. And then maybe more brown bread for my tea but no big meal and I still put on weight. I also like chicken . Have you any ideas wat I could eat for my lunch and dinner. Low fat stuff

    • Kelly says:

      Hi Gwen

      Vegetables are good for you and they are delicious! If you only care about weight loss you could just leave out the vegetables from the meal plans, but I would really advise that you eat some vegetables because they are full of vitamins and minerals that will keep you healthy. Vegetables also contain fibre which keeps you helps you to feel full quickly and keep those food cravings at bay. If you refuse to eat vegetables, please make sure you are eating your fruit.

      Good luck!


  6. Trinitee says:

    Are Kashi Go Lean cereal good for this diet

    • Kelly says:

      Hi Trinitee!

      I have never tried the Kashi Go Lean cereal, but read the ingredients on the packet. If there is added sugar, don’t go near it.

      Good luck!


  7. Rebekah says:

    Hey Kelly! I hope you had a super terriffic day today :)
    So I am 15 years old and I am going to be in my sisters wedding in two months, and i need to lose weight anyways , but especially for her wedding . My parents are healthy, but we eat a lot of high in sugar products. I dont want to ask my parents to get me special diet food, but i do want to follow a diet plan. For dinner, would just eating grilled chicken and a peice of fruit to stick to the diet?

    • Kelly says:

      Hey Rebekah!

      Grilled chicken and a piece of fruit would stick to the diet. But it would be even better if you had some vegetables with the diet. Vegetables contain vitamins and minerals that will keep you healthy. Also vegetables are high in fiber that keep you full and keep those food cravings at bay.

      Most importantly, avoid sugar entirely as eating sugar will make you fat.

      Good luck!


  8. Olivia Fien says:

    Hi there! I can’t eat any dairy products and I’m 13 years old. I’m not fat, I just have a bit if a belly I would like to get rid of. It’s really hard for me to get this type of stuff considering I have no way to get myself to the grocery store and I’m broke. :) it would be so so helpful if you could do maybe an article for teens. I understand there might be different things to do because we are younger and it is easier for most of us to burn calories. I’m really trying to get this off because when I go to the pool, I don’t want to be judged my my peers for having a larger stomach. My legs and everything else are fine, I’m just really insecure about this and want some help. Thank you!

    • Kelly says:

      Hey Olivia!

      Please speak to your parents about this meal plan. This meal plan will not only help you lose weight but will make you more healthy and give you more energy. Try and get your parents on board and they should be happy to buy the suggested foods for you.

      Good luck!


  9. Elizabeth says:

    Hi! I’ve discovered your plan, and I was wondering if its worked on the people who’ve done it. It sounds like a good plan, and I was just wondering if it really does work. Oh, and a quick question, is the burpee the only exercise you should do?

    • Kelly says:

      Hey Elizabeth

      Yes, my plan has worked on myself and many others. It’s based on sound nutritional principles.

      The burpee is a great exercise for people starting a workout regime.

      After a week or two I would suggest introducing weight training to really ramp up the fat burning. See my flat stomach workout.

      Good luck!


  10. neha nagpal says:

    hi kelly my name isneha,i have problem to loose weight from stomach,
    would you let me knwn best ideas o loose weight from stomah.

    • Kelly says:

      Hey Isneha

      Well you can follow my suggestions in this post about meal plans.

      You also need to start an exercise routine. My flat stomach workout is designed to burn that belly fat off.

      Good luck!


  11. Dane says:

    Hi! Im Dane! Im 13 years old, turning 14 on 3 September , i have a belly problem :((, and im the only one in my grade who has a belly, and i really also want a flat tummy!! Im not fat fat but im not skinny either! Şoo if you could please do an artical for teens aboat this problem i would be soo grateful, and you see, i cannot go to the supermarket and buy all this diet stuff şoo PLEASE HELP ME!! Im like REALLY desperate thank you very much

    • Kelly says:

      Hey Dane

      The most important thing for you is to give up sugar completely. After that start doing a simple workout routine.

      My burpee workout is quick and simple and needs no equipment.

      It works for teens too, I promise!

      Good luck!


  12. Jackie says:

    Hello, I recently fell off the healthy bandwagon and am trying to get back on. One quick question: you say to make dinner the smallest meal of the day because the body does not need the energy. I work full time and am only able to work out at night: 7-9 pm. What do you recommend? I am ravenous when I step foot in my house.

    • Kelly says:

      Hey Jackie

      Try and have a big breakfast and a medium sized lunch. And try my suggestions for healthy snacks to keep those hunger. You will find that you will be less hungry at dinner time.

      And don’t worry about working out at night. I’m often in the same boat.

      Good luck!


  13. Betty Spinks says:

    Hi Kelly,

    I’m doing your one week of burpees plan for toned/flat stomach. What are your thoughts on meal replacement/protein shakes? I have a really good raw vegan powder which has no sugar, no artificial anything; and it has the chromium and green coffee bean extract that keeps my hunger away. Can I eat only these shakes for one week if I’m able? I remember reading that one’s body begins to keep fat if it thinks it won’t be getting any food.

    Thank you. Love your website!


    • Kelly says:

      Hi Betty

      I do not use protein shakes. I cannot comment on your raw vegan powder as I have not seen the list of ingredients. I could not possible advise eating only shakes for one week. I am an advocate of eating unprocessed natural foods. This is what our bodies are designed for. If you cut out sugars and unprocessed carbs, your food cravings will go away. You will find that your body becomes self-regulating and you eat only what your body needs.

      Thanks for your support!


  14. Julia says:

    Hi Kelly! Im 14 years old girl not so fat maby but not thin. I have disaded many times that i will quit eating so much candy and junkfood but a few days after I start eating as bad again! Any tip to help stop eating so much candy? Ps im very special bc i dont eat ANY fruit or vegtables i hate them all!:/ and i dont eat much “food” i mostly just era candy and bad stuff like that.. Do u get fatter if u dont eat any food and then eat something not so often? (the body isent ready for the fat/food thats comming diffeent times a day? PLZ help me..:( sorry for sucha long text! :/

    • Kelly says:

      Hey Julia!

      You need to quit the candy and junk food. The problem is that it is very addictive! At first you will get intense cravings for the bad stuff but after a week or so the cravings will start to fade. Another problem with the candy and junk food is that it numbs your taste buds and you cannot enjoy natural food. After you have quit the junk food your taste buds will be rejuvenated and you will find that an apple or carrot tastes delicious!

      Don’t kid your self by eating junk food and then starving yourself. This is very unhealthy and will not help you lose weight. Eating healthy food regularly throughout the day will actually help your body to burn fat.

      Good luck!


  15. Hayley says:

    Hi Kelly,
    whats your verdict on salt? obviously I know too much is bad, however when I buy hummus and cottage cheese from my local shop it has added salt. does this matter or is a bit of salt ok as long as we try to avoid it generally?

    • Kelly says:

      Hey Hayley

      How’s your weight loss going?

      Too much salt can lead to risk of heart disease in later life. Most processed and junk food is loaded with salt. As long as you avoid these a little salt in your humus and cottage cheese shouldn’t do you any harm.

      Good luck!


      • Hayley says:

        ah ok thankyou :D not trying to lose weight just trying to tone up and be fitter/healthier/happier! :) thanks for your help :) xxx

  16. Hayley says:

    Also! I drink green tea but I also just absolutely love normal tea with milk, I find it really satisfying for sweet cravings or if I want a treat. I have it black sometimes which I don’t mind but it just doesn’t seem to cut it like tea with milk! would I be alright having a couple of cups a day?

    • Kelly says:

      Hey Haley

      Black tea is absolutely fine. I just think green tea is healthier. A couple of cups of black tea with milk a day won’t do you any harm. As long as you have it without sugar, of course.


  17. Melissa says:


    I’m trying to lose a bit of weight mainly achieve my goal of getting a flat stomach. I’m 16 years old and I try and eat healthy. For breakfast I’ll eat a banana, for lunch at school I’ll eat a salad with grilled chicken and vinegar sauce and I usually won’t eat anything for dinner, usually just an orange or if I do, tuna. I go to the gym everyday as well and do 40 minutes on the treadmill followed by some machine exercises for my arms. What should I add or change that I am doing? I just really want to achieve my goal of a nice, flat stomach!

    • Kelly says:

      Hi Melissa

      Your diet sound quite healthy, although I am worried that it sounds like you are only eating one proper meal a day sometimes. Try having some boiled eggs for breakfast. Eggs are high in protein which are great for building lean muscle.

      The other thing I would advise is to start a weight lifting routine that works your whole body, not just your arms. The more lean muscle you build, the more your body becomes a fat burning machine.

      Try my flat stomach workout.

      Good luck!


  18. Mika says:

    Hello Kelly,
    I’m 15 years old and I do 1 hour and 30 minutes a day of karate, kickboxing or volleyball (a mix of 2 of those). I use to eat exactly like this but over the holidays I gained weight. I’m starting this guideline for eating again tomorrow. Any predictions on how long it would take to see results (I’m aiming for 2 inches around my thighs). I’m going to reward myself with a piece of lulu lemon apparel and I’d love to plan a deadline or goal, although I will keep eating like this for life. I want to motivate myself.

    • Kelly says:

      Hey Mika

      Sounds like you have a really active lifestyle. How long it will take for you to achieve your desired results depends a lot on how motivated and disciplined you are. However I would say that you can start to notice a small difference in your body in as little as a week. To completely transform your body to the extent your friends can’t help but notice can take 2-3 months.

      Don’t mix the kickboxing and volleyball. Could be dangerous!

      Good luck!


  19. Angel says:

    Hi Kelly,
    I am 16 years old and I am allergic to citric acid (which is in almost all fruits) and am lactose intolerant, bananas, after a while, are exhausting, I was wondering if there was something I could do to keep to this diet while working around my food allergies. Your help would be greatly appreciated. :) Thank you!.

    • Kelly says:

      Hi Angel

      I’m sorry to hear about your food allergies. Fortunately I have given options in each meal plan which do not involve eating citrus fruit or dairy products.

      You should base your diet around lean meat and eggs, vegetables, brown rice and bread. Snack on nuts and low citric acid fruits such as apples, bananas and mangoes.

      Good luck!


  20. Mikayla says:

    Hi Kelly,
    Im 16 and trying to get rid of this little bit of belly fat that I have. I’m really skinny everywhere else but I want my stomach to be flatter and I know I need to eat better in addition to working out. I like nuts but the main kind of nuts I eat are sunflower seeds and I know they have salt but I really don’t like the raw ones :/ same with peanuts. The roasted salted ones just taste better to me but does that defeat the whole purpose of eating them in the first place?

    • Kelly says:

      Hi Mikayla

      I love nuts, they are full of protein and healthy fats. They keep you full and stop you craving the bad stuff. Roasted and salted nuts are fine. I eat them all the time.

      Good luck!


  21. Michelle Shankly says:

    Can you take protein shakes while on this meal plan as my muscles get really sore from doing lots of exercise

    • Kelly says:

      Hey Michelle,

      After doing lots of exercise, it is normal for your muscles to get sore for a few days, especially if your body is not used to exercise. The feeling of soreness means that your body is building muscle to adapt to your workout routine.

      If you follow my meal plan you should be getting sufficient protein. If you are using a protein shake make sure it has no added sugar as the sugar will be converted to fat unless you are really exercising at a high intensity.

      Good luck!


  22. karen says:

    Hello Kelly,

    I have a few questions.
    Well first will you lose anything else then your stomach?
    And if you have cravings can we have like a tiny amount of it?
    Also after a week and youve inproved can we start eating more than sugarless and all of that food or do we have to keep eating the same?



    • Kelly says:

      Hi Karen

      Following my exercise and diet plans will cause you to lose fat all over your body.

      If you have just given up sugar and processed food you’re definitely going to get cravings for the bad stuff. However you will gradually train your body to enjoy healthy wholefoods and your cravings will go away with time. The good thing about eating healthy foods is that you can satisfy your appetite without adding inches to your waistline.

      I know some people have ‘cheat days’ where they indulge in sugary stuff. However I feel that this is going to slow your progress. Also this can bring the cravings back.

      Good luck


  23. Grace says:


    I am 162 lbs at 5’10. I know I am in a healthy weight range, but my stomach is a bother to work with in today’s social standards. I have a problem though, my parents prepare my food so it contains sugar and such, also with prices here, chicken and other healthy alternatives are expensive. Is it okay to have eggs in noon with some sort of rice?

    • Kelly says:

      Hi Grace

      Please tell your parents to stop putting sugar in your food. Sugar has no nutritional value, it is bad for you and it will make you fat.

      Regarding eggs, they are a very healthy source of protein. They are just as good as chicken, if not better.

      Have your eggs with rice, preferably brown rice. And make sure you have some vegetables too so you get your vitamins.

      Good luck!


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