How to Build a Meal Plan Based on Your Weight Goals

Meal plans are essential to any healthy diet, although sometimes it can be hard to know just how to plan balanced meals every day. But don’t worry, we’ve got you.

Herbalife Nutrition dietitians have created easy and effective meal plans that have built-in calorie counts and additional tools to help you plan your meals. They are designed to provide you with the protein your body needs every day to function at its best.

Just follow these simple steps:

Step 1: Meal Plan Selection Tool

No two people are alike, and everyone’s protein and calorie needs vary. So how do you know which meal plan is right for you? Start with the Meal Plan Selection Tool. The charts will help you determine the suggested meal plan for you, and your plan is designed to match your individual needs for protein and calories.

The Meal Plan Selection Tool will guide you to the recommended Meal Plan A, B, C or D, based on your gender, weight and height.

You can find your recommended plan using our digital Meal Plan Selection Tool.

Once you know which plan is recommended for you, you’ll go to Step 2 to see your suggested plan based on your goals.

Step 2: Meal Plans A, B, C and D

Each meal plan has three options:

  1. Daily nutrition (or weight maintenance)
  2. Weight loss
  3. Weight gain

Choose the option within the plan that best suits your personal goals. You can download the Meal Plan Chart here.

The Meal Plan Chart shows you what a typical day will look like, with recommended meals, snacks and shakes to choose from each day. Meal Plans are created by choosing items from the following categories:

Daily Nutrition (Weight Maintenance) 

When coupled with an appropriate exercise program, this option replaces one meal per day (typically breakfast) with a shake.

Weight Loss

This option promotes weight and fat loss when coupled with an appropriate exercise program and replaces two meals per day (typically lunch and dinner) with a shake.

Weight Gain

Using this option, get more protein and calories by supplementing a healthy diet with up to three Herbalife Nutrition Formula 1 shakes per day. When coupled with an appropriate exercise program, gain healthy weight (as lean body mass).

Step 3: Meal Builder Tool

The Meal Builder tool is a simple, step-by-step approach to putting together healthy meals. Meals are made up of foods from five categories: Protein, Vegetables, Healthy Carbohydrates, Healthy Fats, and Seasonings.

Depending on your Meal Plan, you will create meals that have either approximately 25 grams of protein and 400 calories, or 40 grams of protein and 600 calories. Using the Meal Builder, you can select the exact foods you need to create your healthy, balanced meals.

  1. There are two Meal Builders: one that incorporates meat and one that is vegetarian.  Choose the meal builder that works for you.
  2. Choose the column that corresponds to the meal you are going to build (25 grams of protein and 400 calories, or 40 grams of protein and 600 calories)
  3. Select the amounts of food that are listed in each food group and combine items in a variety of ways to create healthy, balanced meals.

You can find the Meal Builder tools here:

An Example Meal Plan: 1500 Calories

If you’re looking for inspiration, here is an example of a 1500 Calorie Weight Loss Plan (Plan C, Weight Loss option).

The meal plan calls for the following:

Using the tools to help you plan, here is what a typical day might look like:

Breakfast: Green Dream Kiwi Protein Shake

2 scoops Herbalife Nutrition Formula 1 Shake Mix, French Vanilla
2 scoops Herbalife Nutrition Protein Drink Mix, Vanilla
1 cup water
1 ripe kiwifruit, peeled and coarsely chopped
1 handful baby spinach leaves
½ cup mango chunks
4-6 fresh mint leaves or ½ tsp dried mint
3-5 ice cubes

Combine ingredients in a blender and mix well.

Calories:  300
Protein: 27 grams

Mid-Morning Snack: Herbalife Nutrition Protein Bar Deluxe, Citrus Lemon

Calories:  140
Protein 10g

Lunch: Banana Bonbon Chiller Protein Shake

2 scoops Herbalife Nutrition Formula 1 Shake Mix, Dutch Chocolate
2 tbsp Herbalife Nutrition Personalized Protein Powder
1 cup non-fat milk
1 banana
3-5 ice cubes

Combine ingredients in a blender and mix well.

Calories:  330
Protein:  28g

Mid-Afternoon Snack: (See alternative snack ideas)

2 ounces sliced turkey breast
4 medium-sized whole grain crackers

Calories: 145
Protein:  18 grams

Dinner (Non-Vegetarian): Southwest Grilled Chicken Salad

5 ounces grilled chicken breast (Protein)
2 cups grilled onions and peppers (Cooked Vegetable)
½ cup black beans (Healthy Carbohydrate)
½ small avocado (Healthy Fat)

Prepared salsa (Seasoning)

mixed greens, any amount (Raw Vegetable)
2 corn tortillas (Healthy Carbohydrate)

Toss all ingredients together in a large salad bowl and enjoy!

Calories: about 600
Protein: about 40 grams

Free Resources to Help You Achieve a Healthy Weight

When you have the right resources, it’s so much easier to achieve your weight management goals. Get started now and enjoy all of the benefits of improving your wellness.

Download the Meal Plan tools today at the Herbalife Nutrition Nook. You can also find hundreds of recipes for Herbalife Nutrition Formula 1 shakes, as well as recipes for healthy meal items and snacks.

Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND –Sr.Director, Worldwide Nutrition Education and Training

Susan BowermanM.S., R.D., CSSD, CSOWM, FAND – Sr. Director, Worldwide Nutrition Education and Training

Susan Bowerman earned a B.S. in biology with distinction from the University of Colorado, and received her M.S. in food science and nutrition from Colorado State University. She is a registered dietitian, holds two board certifications from the Academy of Nutrition and Dietetics as a certified specialist in sports dietetics, and a certified specialist in obesity and weight management, and is a Fellow of the Academy.