How meal planning can help with weight loss

What you’ll learn:

• Meal planning helps you make mindful food choices, stay on track with your goals, and maintain a calorie deficit for effective weight loss.
• A well-rounded meal plan should include plenty of nutrient-dense foods and a solid balance of proteins, carbohydrates, and healthy fats.
• You can tailor your meal plan to your unique preferences and lifestyle. 

Have you ever felt hungry but realized you didn’t have anything healthy on hand? We’ve all been there, and it’s a sure way to get in the way of your healthy eating habits. When hunger strikes, anything looks good, and sooner is always better. But imagine having a plan and a fridge stocked with everything you need to make quick, healthy meals and snacks.

That, my friend, is meal planning.

Healthy meal planning is more than just deciding what to eat in advance. It’s about proactively creating an eating roadmap, making a plan to execute it, and then actually doing it! Think about it: When you follow directions, you don’t guess where to go next; you know based on the planned route. Meal planning gives you the turn-by-turn directions to reach your goal. That means no more peering into the fridge or pantry for an answer.

If you’re struggling with meal planning, we can help! You can use our color-coded food system and easy-to-follow recipes, along with the guidance and tips found in the Noom blog and community, to create a meal plan you’ll love. Let’s explore the world of meal planning and discover how Noom can make it easy and enjoyable.

What is meal planning?

Meal planning is essentially deciding what you’ll eat for meals and snacks over a specific period, usually a week. But it can be more than just a list of recipes—you can turn it into a structured strategy that aligns with your nutritional needs and weight loss goals. With meal planning, you’ll assign different meals and snacks to different days of the week so that you’ll know exactly what to eat each day. For example, for one weekday, you might plan to have oatmeal with fresh fruit for breakfast, a salad with chicken for lunch, salmon with roasted potatoes and veggies for dinner, and a protein smoothie as a snack. 

For Tuesday, you can repurpose Monday’s leftover salmon into a tasty salmon and veggie frittata for breakfast—just mix the salmon with some eggs and leftover roasted veggies from dinner. For lunch, create a chicken wrap using Monday’s leftover salad greens and chicken, adding a little hummus or avocado for extra flavor. At dinner, you could take the remaining roasted potatoes and veggies and toss them into a hearty grain bowl with a fresh protein source like a boiled egg or some tofu. 

You’ll spend more time planning but less time wondering what to cook or eat. It also means fewer last-minute takeout orders and questionable snacks. Meal planning is one step in the process and is often followed by grocery shopping and meal prepping. Each step is designed to help you think through your eating habits effectively and efficiently so you can make healthy choices each week.

Can meal planning really help you lose weight?

It can definitely help! A 40-week study on a behavioral weight loss program shows that meal planning can play a crucial role in successful weight management.

Some of the benefits include:

Real results with a personalized weight loss program

Noom uses behavioral psychology to help change unhealthy habits one step at time. It does not use restrictive diets. No food is forbidden. Take our FREE 5-minute quiz and see how quickly you reach your goal weight.

Take the quiz!

• Improved diet quality: Meal planning is linked to a more balanced diet and helps you include more of the nutrients your body needs.
• Meeting your nutritional goals: Sticking to goals is easier when you plan meals ahead of time. Prepping in advance keeps you on track, whether you want to eat fewer calories or add more green foods to your plate.
• Increased food variety: Say goodbye to boring meals! Meal planning can encourage you to try new foods and flavors.

The research also found that participants who consistently planned their meals experienced greater weight loss compared to those who didn’t, showing the value of making meal planning a regular habit.

Meal planning is your map to weight loss success. By planning your meals, you can:

• More effective weight management: Meal planners tend to have an easier time reaching and maintaining a healthy weight.
• Maintain a calorie deficit: Eating fewer calories than you burn is essential for weight loss. 
• Control portion sizes: Meal planning can help you keep your portion sizes in check and prevent overeating.
• Reduce impulsive, unhealthy food choices: When hunger strikes, you’ll have healthy options ready to go so that those less-than-ideal choices won’t tempt you.

As we always say, effective meal planning isn’t about restriction or deprivation. It’s about creating a sustainable way of eating that you can stick with for the long haul. In fact, a well-designed three-month plan could help you build healthy habits that lead to lasting weight loss. By focusing on nutritious, whole foods and incorporating variety, meal planning can help you work towards your weight loss goals. It’s all about finding what works for you and making it a part of your lifestyle.

What makes a meal plan healthy?

Building a balanced meal plan is like putting together a well-rounded team. Each player (or food group, in this case) has a specific role to play in keeping you healthy and energized. It’s essential for effective weight loss and overall well-being. When creating your meal plan, consider these key components:

• Include a balance of macronutrients: Macronutrients—protein, fat, and carbohydrates—are the building blocks of your diet. You need a healthy mix of the three over the course of the week to stay healthy. Balancing these will also ensure you have a steady energy supply throughout the day. Why?
  • Protein: Protein helps you feel full longer, which can reduce overall calorie intake and prevent overeating. It also supports muscle repair and growth, helping to preserve lean muscle mass as you lose weight. Maintaining muscle mass keeps your metabolism healthy, aiding calorie burn and weight loss.
  • Carbohydrates: Carbohydrates provide a steady energy source, helping fuel your day. Choosing complex, high-fiber carbs helps prevent energy crashes that can lead to unhealthy snacking. 
  • Healthy fats: Healthy fats are essential for hormone production and nutrient absorption. Eating fat also contributes to a feeling of fullness, which helps control appetite and prevent overeating.
• Focus on nutrient density: Choose foods that are packed with nutrients but lower in calories. Again, vegetables, fruits, whole grains, and lean proteins are all excellent choices. Noom’s color-coded system will point you in the right direction.
• Control portion sizes: It’s not just about what you eat but also how much you eat. Choosing appropriate serving sizes will help you maintain a calorie deficit, which is key for weight loss. Log everything you eat in Noom to take the guesswork out of it. 
• Incorporate fiber-rich foods: Fiber is your friend! It helps you feel full and satisfied, which can prevent overeating. Plus, it’s great for your digestion. Load up on veggies, fruits, legumes, and whole grains to get your fiber fix.
• Limit ultra-processed foods: These are the troublemakers of the food world—they’re often high in calories, added sugars, unhealthy fats, and sodium, which can sabotage your weight loss efforts. Try to minimize these as much as possible.
• Stay hydrated: Remember to drink plenty of water and other low-calorie beverages throughout the day. Staying hydrated is important for your metabolism and overall health.

A balanced meal plan should leave you feeling full, satisfied, and energized, not deprived. It’s all about finding what works for you and your lifestyle. Don’t be afraid to experiment and adjust your plan as needed. With a little effort and the right guidance, you can create a meal plan that supports your weight loss goals and helps you feel your best.

How Noom can help personalize meal planning

We all have unique tastes and preferences, right? That’s why a one-size-fits-all approach to meal planning just doesn’t cut it. Personalized meal plans consider your individual needs, preferences, and lifestyle, making them way more effective for long-term weight loss. By tailoring your meal plan to you, you’re more likely to stick with it and see the results you’re after.

Noom’s approach focuses on developing healthy habits and understanding the science behind weight gain and loss. This is super important for creating a personalized plan that actually works for you.

Noom’s unique color-coded system categorizes foods based on caloric density: green, yellow, and orange. This simple system helps you easily understand what’s in your foods and guides you toward healthier choices that align with your weight loss goals. This approach promotes lasting changes that lead to sustainable weight loss.

But that’s not all! Noom also offers a treasure trove of delicious and easy-to-follow recipes, along with tips and tricks for improving your meals and making them healthier. By integrating behavior change techniques, personalized support, and a vibrant community, Noom helps you create a meal plan that works for you. (If you’re a premium member, we can even create meal plans tailored to your tastes and needs.) It should fit seamlessly into your daily life, making it easier to maintain your progress over time.

7-day sample meal plan

This seven-day sample meal plan contains easy and healthy recipes that will keep you full and energized throughout the week. Feel free to mix and match meals or substitute ingredients you have on hand to make it work. Be sure to adjust the amount of everything to fit your calorie needs. Bonus: Many of these meals can also be prepped and stored in the fridge for a quick meal or snack.

Real results with a personalized weight loss program

Noom uses behavioral psychology to help change unhealthy habits one step at time. It does not use restrictive diets. No food is forbidden. Take our FREE 5-minute quiz and see how quickly you reach your goal weight.

Take the quiz!

Noom’s holistic approach to sustainable weight loss

Meal planning is more than just putting food on the table; it’s also about learning, growing, and building a healthier lifestyle. It’s about gaining the knowledge to make informed choices, finding the support to stay on track, and cultivating the flexibility to adapt when life throws you a curveball.

Noom understands that sustainable weight loss is a journey, not a sprint. That’s why we offer so much more than just a meal plan. With Noom, you get:

• Personalized daily lessons: Learn the science behind nutrition and weight loss in bite-sized, easy-to-understand chunks.
• A vibrant, supportive community: Connect with fellow Noomers on the same journey as you, share tips and tricks, and celebrate each other’s wins.

This comprehensive approach combines knowledge, support, and community and has proven to be incredibly effective. With Noom by your side, you’ll gain the knowledge, tools, and support you need to transform your meal-planning efforts into lasting habits. You’ll be on a clear path to achieving your weight loss goals and living a healthy and fulfilling life.