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free weight loss meal plans

Free Weight Loss Meal Plans

These free weight loss meal plans are designed to provide some guidance and inspiration for main meals and snacks. We’ve already covered breakfasts and the key principles on the Free Menus page.

These free weight loss meal plans are not a formal diet plan, more an idea of the kind of meals that should form the backbone of your healthy weight loss plan.

We don’t know what you and your family like to eat. So, follow the simple meal plans guidelines –some protein, salad and veg – and design your meals around your palate.

If you want formal meal plans to follow we’ve reviewed and recommended some for you to explore.

However, we’ve thrown in a couple of our clients’ favourite quick and easy free weight loss meal plans recipes on this page to get you started.

Ok, just to reiterate the broad guidelines – main meals should consist of some protein, chicken or fish are great, with some salad and veg.

Avoid sugary and starchy foods as well as rich sauces and dressings.

Fridge, Freezer and Store Cupboard Essentials…

free weight loss meal plan

Keep your house stocked with some/most of these essentials at all times. This will surely help in your diet plan to lose weight.

If you haven’t got time to shop every couple of days buy frozen vegetables and fruits. They’re just as nutritionally complete as fresh bought produce, often more so if fresh produce has been hanging around the store’s shelves for a while.

Get into the habit of buying meal ingredients rather than ready made meals. Because ready made meals are filled with fatty elements to make it testier.

Protein Sources (meat and/or vegetable)

  • Chicken
  • Turkey
  • Lean cuts of red meat
  • Fresh or frozen fish – white fish (cod, haddock, etc) and oily fish – salmon, etc
  • Shrimp and prawns
  • Tuna – fresh or tinned in brine or water
  • Low fat yoghurt
  • Low fat cottage cheese
  • Eggs
  • Skimmed/non fat milk
  • Soya milk
  • Tofu – mince, burgers

Vegetables (fresh or frozen)

  • Broccoli
  • Carrots
  • Green beans
  • Cabbage
  • Celery
  • Asparagus
  • Courgettes
  • Bell peppers (Capsicum)
  • Onions
  • Peas
  • Sweetcorn
  • Mangetout (Sugarsnap Peas)
  • Spinach
  • Mushrooms
  • Tinned tomatoes – plum, chopped, sieved (Passata)


  • Mixed salad leaves
  • Cucumber
  • Tomatoes


  • Apples
  • Bananas
  • Oranges
  • Peaches – fresh or tinned in juice
  • Pears
  • Plums
  • Frozen berries

Cereals and Grains (use sparingly)

  • Wild rice
  • Whole grain bread
  • Wholeweat pasta


  • Fresh herbs – basil, coriander, dill, etc
  • Dried/frozen herbs
  • Fresh or ground spices
  • Garlic – fresh or minced (in a jar)
  • Chillis – fresh or minced (in a jar)
  • Stock cubes
  • Soy Sauce
  • Honey
  • Mustard – Coarse grain and Dijon
  • Vinegar – balsamic and wine vinegar and
  • Fat free salad dressings

….And anything else you like to use to pep up your food!

After all, this shopping list isn’t supposed to be comprehensive. If you like something that’s not there and is low fat/carb/sugar add it on!

The House Salad…

Make sure that every day you eat a salad, a free weight loss meal plans staple…experiment and mix up the ingredients.

We have our own favourite, our house salad…

  • Mixed salad leaves
  • Cherry tomatoes
  • Finely sliced red onions
  • Sweetcorn
  • Tinned tuna, drained
  • Grated carrot
  • Diced cucumber
  • Bell peppers, chopped

Mix it all together and pour over a low fat dressing of your choice.

Healthy, simple, quick and very filling!

If you’re taking it to work, pour the dressing over just before you eat it or the salad leaves will go soggy.

Invent your own specialty of the house! I think you will find better ways to make salad that will work for you. I love experimenting new types of salad at least once in a month.

Main Meal Ideas…

The way you cook your food is important. While cooking, avoid frying – stir frying in a non-stick pan with a little oil is fine.

Grilling/broiling is great as is steaming.

Avoid microwaving and boiling veg. A piece of broccoli microwaved loses 97% of its nutritional value. Boiled it loses 80% of its nutritional value. Steamed it retains 80% of its nutritional value.

If you do boil veg, use the water you boiled them in for sauces and gravies so you don’t waste the goodness and flavour.

Stella’s Simple Stir Fry…

Use a non-stick wok or large frying pan with a little olive oil and cook quickly at a high temperature. Stir frying locks in the flavour and goodness, but don’t overcook.

You can use pretty much whatever veg you like. So try to vary the ingredients in our free weight loss meal plans. Use prawns instead of chicken if you like.

  • Thinly sliced chicken breast (1 per person), marinated in a bowl with some soy sauce for an hour minimum
  • Bell peppers, chopped into chunks
  • Red onion, chopped into chunks
  • Mushrooms, sliced
  • Broccoli or cauliflower, florettes
  • Fresh beansprouts
  • Chopped fresh garlic, ginger and chillis (if you like it hot)
  • Chopped coriander (cilantro)

Sauce – 2 tablespoons of soy sauce, stock cube crumbled into boiling water, 2 tablespoons of dry sherry, teaspoon of honey. Thicken with a teaspoon of cornflour

Heat 2 tablespoons of oil in the pan. Add the chicken and stir fry until nearly cooked. Add the ginger and chillis. Stir fry for a further minute. Add the veg except for the beansprouts. Stir fry for 2 minutes. Add the beansprouts and garlic. Stir fry for 1 minute. Add the sauce and reduce for 2 minutes. Serve on its own or with a little wild rice when the meal is ready.

Roasted Root Vegetables

Chunks of parsnips, carrots, celery, bell peppers and red onion on a non stick tray. Drizzle with a little olive oil and sprinkle with fresh or dried rosemary, salt, freshly ground black pepper.

Roast at a medium temperature for 30 minutes then add some cherry tomatoes and give the tray a good shake.

Roast for a further 10 minutes or so until done. Great as an accompaniment to any grilled, barbecued or roasted meat or fish.

Root Mash

Aunty Catherine’s recipe. A favourite of our kids. Easy.

Chop some parsnips, carrots and swede then boil until tender. Mash and season. Add a little milk if you like. Serve as a lower carb alternative to mashed potatoes.

Get the idea…?

Our free weight loss meal plans revolve around fresh ingredients, healthy cooking methods and a little imagination.

Keep it simple, flavour with a few herbs and spices and enjoy!


Eating every 3 hours with our free weight loss meal plans means you can snack during the day, which is good.

Most of our clients are amazed that they always seem to be eating!

Eating small amounts and often keeps you from feeling hungry – the number one reason for diet failure! – and ensures your metabolism stays stoked up and in fat burning mode.

Try anything from this list, most of which are very portable and have around 10gm of protein:

  • Low fat cottage cheese with crudites (strips of cucumber, carrotts, peppers for scooping)
  • Low fat thick yoghurt with some chopped cucumber and fresh mint mixed in, with crudites
  • Fresh fruit salad with low fat yoghurt poured over
  • A smoothie or shake
  • Low fat soft cheese with some chopped dates and walnuts on crispbreads or celery sticks
  • A low fat fruit yoghurt and a banana…

A few ideas to get you started, now use your imagination!

Last Things to Remember for Free Weight Loss Meal Plans

This healthy eating really isn’t all that hard. Just remember the key principle of these free weight loss meal plans…

Some protein, lots of salad and veg, and avoid sugary and starchy foods most of the time.

If you really have to weigh and measure then do so to give you an idea of portion size, but don’t get hung up on it.

Our clients feel full, satisfied and lose weight with our free weight loss meal plans which they are following.

Once you get into the swing of it, stick by the basic principles of the healthy weight loss plan and the weight will come off with our painless, free weight loss meal plans.

If you can follow these meals on regular basis, then you must be able to lose a great amount of weight. Follow the meals, you will see the difference after a week or so. So, eat healthy, and live a healthy life. Be free from gaining any extra weight that may cause problem for you.

I hope our efforts work for you. If it does, then we will be happy.

About Ebnul Karim