How to Build a Meal Plan Based on Your Weight Goals

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 prepare balanced meals every day. But don’t worry, we’ve got you.

At Herbalife Nutrition, our dietitians and physicians have created create easy and effective Meal Builder Plans that have built-in calorie counts and 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 based on your gender, weight and height. Each Meal Plan has four options (A, B, C and D). Once you know which plan is recommended for you, you’ll go to Step 2 to see your suggested plan.

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

Each Daily Nutrition Meal Plan has three options: weight maintenance, weight loss and weight gain. Choose the option within the plan that best suits your personal goals.

This 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:

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 with up to three additional shakes per day. When coupled with an appropriate exercise program, you can 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. Choose the vegetarian meal builder or the one that incorporates meat.
  2. Choose the column that corresponds to the meal you are going to build.
  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.

Free Resources to Achieve a Healthy Weight

When you have the right resources, it’s so much easier to achieve your weight management goals. Here is a complete set of tools we developed, plus some additional resources for meal and snack recipes.

If you’re looking for some additional inspiration, here is an example of a three-day 1800 calorie meal plan:

Example: A Three-Day Healthy 1800 Calorie Meal Plan

An 1800 calorie meal plan allows for an extra snack and a bit more starch than lower calorie diet plans, in order to meet the body’s needs for protein and carbohydrate. This plan calls for three meals and three snacks to help you take in 1800 healthy calories each day at regular intervals.

Here is the basic breakdown of the 1800 calorie diet plan:

Daily Totals: 5 Protein, 3 Fruit, 4-5 Vegetable, 2 Starch/Grain, 2 Protein Snack, Leafy Greens – no limit, 2 Taste Enhancer,

DAY 1

Breakfast

Snack 

Lunch

A large salad made with:

Snack

Dinner

Snack

DAY 2

Breakfast

Snack

Lunch

A chicken and veggie stir-fry. Sauté together tofu, chicken, and veggies:

Snack

Dinner

A grain salad with protein. Toss together:

Snack

DAY 3

Breakfast

Snack

Lunch

Snack

Dinner

Snack

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

Susan BowermanM.S., RD, 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.