Full Meal Plan to Lose Weight (Step by Step Recipes)

By Jean Laguerre | Health & Fitness

This is a sample of a Full Meal Plan to help you Lose Weight and achieve your goals. They are made of simple ingredients, quick and very easily put together. The foundation of this meal plan has:
β€’ 3 ounces of lean protein
β€’ 1 complex carb
β€’ Unlimited vegetables
β€’ 1 healthy fat

Each meal should be about 350 calories (or fewer)

Example of Protein you can use: Chicken, Turkey, Fish (any kind), tuna, tofu, eggs, beef or pork tenderloin.

Example of Complex Carbs: Brown Rice, Whole Grain Pasta, Oatmeal, Sweet Potatoes, Wholemeal Bread, Wraps, Pita Bread.

Example of Healthy Fat: Nuts, Olive Oil, Seeds, Avocado, Omega-3 (from fish)

In order for this plan to be Effective, you are recommended to:
1) Prepare Your Food in Bulk lasting 2 — 3 days to make it stress free.

2) These meals are interchangeable. So you can have your snack for breakfast, breakfast for lunch etc.

3) Only use and Prepare high quality food like chicken, brown rice, sweet potatoes, vegetables or fish. So no white bread, white rice, processed food and ready meals at all.

4) Adjust the portion size and calories according to the product you use. Mine might be slightly difference from yours. So read the food label carefully.

5) You must drink 3-4L of water every day.

6) You must eat every 3 — 4 hours throughout the day in small portion.

7) Make it a habit to plan and pack your meals the night before and store them in the fridge for the next day; this will make your mornings easier, which will help to keep you on track.

8) Print your meal plan and stick in on your fridge as a daily reminder to stay on track.

9) Keep a food dairy of what you eat and how you feel, which contributes towards your weight lost progress.

10) Exercise 5–6 times a week between 45 — 60 mins for maximum result.

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Lots of Love xx

Music Copyright: BEST Background Instrumental Music – for Coffee, Creativity and Busy Work (Work Music) – Dennis Kuo


About the Author

Hello there! I'm Jean Laguerre, a free-spirited soul who's overcome challenges. I'm here to share tips on weight loss, staying healthy, and living a fulfilling life. Let's connect with those seeking inner peace and a healthier life.

  • Jael.nere says:

    I absolutely love your video! I come from a family background of cancer, diabetes, high blood pressure, and heart disease, after losing my mother 4 years ago to a stroke I have completely changed my lifestyle and my eating habits, not only for myself but for my husband and son. I am constantly looking for channels to give me ideas, thank you! New subscriberπŸ˜‰

  • Bruce Strauss says:

    I’ll be pissin all day with that much water. I might even wet me bed. C’MON!!

  • Sonya Cueva says:

    There are so many perverts in this world! (Comments below) Men, we need you to be just that… a man. A GOOD man. This video was a blessing for me. πŸ™‚

  • Veronica Lynn says:

    Thank you for this, this is the easiest dietary advice I’ve seen on here.

  • Mia says:

    these are awesome videos… do more please? you’re a life saver!

  • LovelyColey211 says:

    Thank you so muchhh!
    Stay Lovely, stay blessed,

  • Rain Dropps says:

    p.s. You should make a cook book I’ll buy your first one πŸ™‚ Your recipes are totally doable. I love your workout videos too and your accent πŸ˜‰

  • Qtpie Love says:

    I tried the avocado and eggs sammich for bfast today. It was good! Loving it πŸ˜€

  • Krysienka A. says:

    Joanna, I can’t stop watching your videos. Im watching them over and over again taking inspiration for clean meals and ways to loose my weight. Keep up wonderful job and greetings from Greece πŸ™‚

  • Tesha H says:

    Great video!! I am definitely going to try out these recipes. I love how easy and creative they are. BTW you look so healthy n glowing!! I have to increase my water intake for sure πŸ™‚

  • Joseph De Vito says:


  • Karla V. Arana says:

    Speechless, I don’t think I’ve ever found such a helpful video

  • wwesam1011 says:

    The problem is that I’d eat all your meals in one meal

  • Nimou says:

    Actually, an avocado is a fruit, a one seeded berry to be exact! xD

    Anyway, I like your recipes, and I have tried a few and I loved them all :3 Keep up the good work!

  • Kit Kat says:

    2 leafs of lettuce are a “lot of vegetables?” I eat a full head of lettuce or a full head of baked cauliflower.

  • Cassie Walsh says:

    I have compIeted the first 12 days and have Iost 12Ib aIready which I have never done before in this time scaIe. It is easy to foIIow and you do see speedy resuIts day to day which keeps you motivated, especiaIIy in the 1st 8 days.

    • Savage says:

      A pound of fat is approximately 3500 calories, to lose 1lb per day you would have been in a caloric deficit of 3500 calories *A DAY*. As a moderately active woman your total daily energy expenditure is likely around 2200 calories. To achieve the weight loss you are stating here, you would have to eat 0 calories every day and also do roughly 90mins of running at 6MPH to burn the remaining 1000 calories, to sustain that much weight loss. Furthermore losing weight in a deficit of over 500 calories a day (which you supposedly exceeded by 3000) puts you at increased risk of lean mass loss (muscle) as well as health complications. Your body can only metabolise adipose tissue at a certain rate, limited by your total overall body fat percentage and other factors, exceeding this rate exacerbates muscle loss via gluconeogenesis during dieting. So if you indeed were to lose 12lb of fat in 12 days (which you didn’t) you would have also lost a significant amount of lean mass as well as fat moving you into the body composition direction often referred to as “skinny fat” where one has jiggly fat but undefined, flat and wasted muscles.

      So is it even possible that you’re not a complete liar? Well, it is possible for water weight to shift potentially up to around 10lb if one were to carb and salt load before the initial weigh in and weight late in the day without pooping and on a full stomach/bladder, then for the final weigh in, ensure to weigh in a water depleted, starved state with an empty GI tract. But weight loss shifts in fluid balance and the contents of the gastrointestinal tract aren’t what most people care to lose, they want fat loss. Either that, or you are so incredibly obese (300lb overweight) that your body can facilitate such a gratuitous amount of weight loss due to your increased BMR and fat cell hyperplasia, in which you’re using fake photos. Irregardless, I think it is reckless and irresponsible for you to post your comment with your current avatar and give other unrealistic weight loss expectations. Any registered dietitian will tell you a healthy rate of weight loss is 1lb to 2lb a week except for the morbidly obese. Any extra risks eating disorders and health complications.

    • Jessica Greene says:

      Savage not if u juice

  • Manal AL-harbi says:

    If i drink 3L a day I will stay in the bathroom all the day πŸ™

  • Aighar Aimen says:

    β˜…β˜…β˜…β˜… TOP 1 Diet EVER β˜…β˜…β˜…β˜… I know it because I’ve lost about 40 pounds. Hope it helps you. geni.us/Paleodiet

  • Deborah Amanda says:

    So cute, will tag my friends.. Subscribed!
    I also found cake reciepe that burn fat.. Called Helen Magic Recipe, google it..

  • Love Yourself says:

    If you drink 3 to 4 liters of water your toilet is going to be your best friend πŸ˜‚ the whole day your sitting there πŸ˜„

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