A daily meal plan from dietitian Melissa Meier to help you lose the last 5kg

Dietitian Melissa Meier knows the secret to losing those last few kilograms to get to your goal weight. And more often that not, it all comes down to one little thing: consistency. She’s devised a meal plan that will keep you on track, without feeling like you’re missing out. 

Is weight loss on your radar? Chances are, you’re considering giving one of the latest and greatest fad diets a try (think: keto, intermittent fasting, vegan). Oh, and don’t forget to throw in a bunch of uber-expensive foods you can only get from health food shops, too! Before you dive in, however, here’s a news flash: there is absolutely no need to jump on the bandwagon of all of the hottest wellness trends. I repeat: goodbye acai bowls, collagen supplements and green powders.

If you want to lose weight and keep it off, for good, all you really need is a balanced way of eating, regardless of how much weight you want to lose. I know it sounds boring, but trust me, it works.

Dietitian-approved healthy eating criteria

So, what exactly is a balanced way of eating? Say hello to my four-point criteria. Note that it won’t help you lose five kilograms in the blink of an eye – but rather, help you achieve your healthiest weight overtime without yo-yoing.

Rich in plants

Fruit, veg, wholegrains and legumes are oh-so good for you. They’re packed with gut-loving fibre, disease-fighting antioxidants and a raft of vitamins and minerals to keep your body in tip top shape. With a goal to lose weight, these foods are particularly handy because they’re relatively low in calories. They should makeup the majority of your diet.

Moderate in protein

Yes, protein is incredibly important (especially when you want to lose weight because it’ll maintain muscle mass while keeping you feeling full), but chances are, you don’t need anywhere near as much as you think. Simply include a small portion of protein at each main meal by choosing one of the following: 100grams of red meat, poultry or seafood, two eggs, one cup of legumes (beans, chickpeas, lentils), 170 grams of tofu, 30 grams of nuts and/or seeds or a cup of milk.

Low on booze

It might make for a good time, but alcohol is seriously energy dense –and overdoing it can add stacks of calories to your diet, which is obviously not ideal when you’re trying to shed kilos. I’d encourage you to include as many alcohol-free days per week as possible, and sip on no more than four standard drinks per drinking occasion.

Enjoyed mindfully

Mindful eating is key for a healthy relationship with food. In a nut shell, it will help you to tune into your hunger and satiety cues, so you’ll only eat when you’re truly hungry, and stop when you’re satisfied. To help get you started, read my beginners guide to mindful eating, here.

Your weight loss meal plan

With these principles in mind, here’s a few dietitian-approved meals that’ll fit into any weight loss meal plan.

Breakfast:

  • Two poached eggs on two slices of wholemeal sourdough, with a quarter of an avocado and roasted tomatoes
  • Brekkie wrap made of two scrambled eggs, spinach and mushrooms on a wholegrain wrap
  • Half a cup of natural muesli with yoghurt and passionfruit
  • Homemade smoothie made with one cup of light milk, a spoonful of plain yoghurt, a quarter of a cup of rolled oats and one cup of frozen mixed fruit (think: banana, mango, berries)

Lunch:

  • Salad made of roasted vegetables, chickpeas and mixed leaves dressed in a tablespoon of extra virgin olive oil and balsamic vinegar
  • Salad made of cooked green lentils tossed with cherry tomatoes, cucumber and rocket dressed in a tablespoon of extra virgin olive oil and lemon juice
  • Four rice cakes topped with two tablespoons of hummus and a tin of tuna in oil (drained) served with fresh chopped veg
  • One 220 gram tin of reduced-salt baked beans on two slices of wholegrain bread, topped with a sprinkle of goats cheese
  • Wrap made of tuna, cheese, lettuce, carrot and cucumber on a wholegrain wrap

Dinner:

  • Veggie-packed tofu stir fry made with lots of vegetables, served with one cup of cooked long grain brown rice
  • Homemade baked vegetable frittata served with two slices of wholegrain bread
  • Baked salmon served with roasted sweet potato, cauliflower and Brussel sprouts
  • Dhal made with red lentils, pumpkin and lots of spices, topped with a dollop of plainGreek yoghurt
  • Veggie-packed stir fry made with lean beef strips, served with one cup of cooked soba noodles
  • Homemade pizzas made of a wholegrain wrap topped with tomato paste, thinly sliced zucchini and capsicum, fresh prawns and a light sprinkle of cheese
  • Roast dinner made of a roasted chicken (skin removed) and potato, pumpkin and beetroot cooked in a drizzle of extra virgin olive oil

Snacks (2-3 per day):

A piece of fresh fruit

Veggie sticks and hummus

Regular sized flat white (no sugar or flavourings)

Plain yoghurt (add fresh fruit for sweetness if you like)

One cup of popcorn and a handful of raw nuts

Low sugar, high-fibre muesli bar

Melissa Meier is a Sydney-based accredited practicing dietitian. You can connect with her at Honest Nutrition or on Instagram via @honest_nutrition.