The weight-loss meal plan

The weight-loss meal plan

When trying to lose weight, your goal should be to follow a completely personalised solution that consists of personalised exercise and a nutritional programme. Adding to that, to boost your weight loss results, you should strive to lead an active lifestyle and practice daily healthy nutritional habits.

In today’s blog post, I will talk about the nutritional side of the weight-loss equation and try to elucidate some of the basic principles of the optimal weight-loss meal plan.

There are a couple of factors that will determine how efficient your weight-loss nutritional plan is:

  • Personalisation.
  • Quality of your food.
  • The weight-loss formula.

Let’s talk about each factor in detail.


Let me ask you how personalised your nutritional programme is? By being personalised, I mean, does your weight loss nutrition programme takes into account: your current nutritional habits, your allergies, your medical history, your weight-loss calorie threshold, your activity level, your specific weight-loss goal, etc.? If you answered no to a majority of the options I presented, then it’s not personalised.

The most efficient solutions are entirely personalised to you. Please read this sentence once again and get a personalised weight-loss programme that you can follow.

Moreover, your personalised weight-loss nutritional programme needs to be in sync with your personalised weight-loss exercise programme. Your personalised exercise programme will demand a great deal of daily energy expenditure. Hence, it’s very important to consume the food that will get you the necessary energy like nutrient-dense foods low in calories.

Quality of your food

To lose weight successfully, you need to pay attention to what type of food you consume daily. Is your food energy-dense (usually high in calories) or nutrient-dense (typically low in calories)? Nutrient-dense foods are the most optimal and suitable for healthy weight-loss. To learn more about nutrient-dense foods, please check out our blog post Consume nutrient-dense foods to lose weight.

Quality of food is more important than quantity as long as you stay within your daily calorie threshold. Consuming more quality food packed with healthy nutrients will make you feel fuller sooner and not tend to overeat. On the contrary, energy-dense foods will make you crave more and more of those foods, and you will quickly accumulate calories.

The weight-loss formula

There are scientific and natural laws that govern the behaviour of the human body. In terms of weight loss, we have a formula that says:

Daily food/energy intake < daily energy expenditure = Weight-loss

To lose weight, you need to be in a calorie deficit. Calorie deficit happens when the food calories you take in can’t keep up with your body’s energy needs. In other laic words, you need to expend more energy daily than you take into your organism in terms of food and drinks.

Here is an interesting blog post that you may enjoy The basic principles of achieving fitness goals coupled with full personalisation.

The weight-loss formula works every time, and there is no way around it, whether you like counting calories or not. That’s why nutrient-dense foods are an excellent solution for achieving a weight-loss goal.

A Harvard Medical school wrote a great article on weight-loss math Simple math equals easy weight loss.

Are you still asking, what is the best weight-loss meal? The answer is not that straightforward, as we have seen in the principles above. The weight-loss meal needs to be entirely personalised to you, containing quality foods like nutrient-dense foods and be within your daily calorie threshold (need to obey the weight-loss formula).


When it comes to the most optimal weight-loss meal plan, there is no one-size-fits-all solution. It all depends on the individual practising three key factors: personalisation, food quality and the weight-loss formula.

One more piece of advice: What works for you, keep doing it.

Until next week,

Damir Pervan, Founder and CEO of TrainChampion | Online weight-loss platform

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