Meal plans can be a helpful starting point on your weight loss journey, especially when they’re tailored to your needs. However, if a plan doesn’t fit your lifestyle or food preferences, it may start to feel limiting. In this article, we’ll explore what to keep in mind when considering a meal plan, including how to select one that suits you and practical tips for making it work in your daily life. Remember, the most effective meal plan is one you feel comfortable following consistently.
What makes a meal plan ‘Dietitian-Approved?
A dietitian-approved meal plan (like those from Tony Ferguson) is designed to improve the nutritional quality of your meals with a clear health goal in mind, such as weight loss. When we create meal plans for individual clients, we make sure they’re realistic and sustainable by taking into account your lifestyle, food preferences, and cooking skills. As dietitians, we steer clear of fad diets and extreme restrictions, focusing only on approaches supported by solid evidence. This means our meal plans are built to give you the best chance of long-term progress.
Key Principles of a Dietitian-Approved weight loss meal plan.
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Keeping it Simple: We know not everyone loves cooking, and for some, meal prep can feel overwhelming or stressful. That’s why we focus on simple, practical meal ideas that are easy to fit into your routine. You won’t find complicated recipes here - just realistic, straightforward meals that help you build healthy habits, one step at a time.
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Everything in Moderation: Dietitian-created meal plans never rely on extreme restrictions or cutting out entire food groups. All foods can have a place in a balanced diet—the key is finding the right balance. In Australia, we use the Australian Guide to Healthy Eating, which shows the five core food groups in a pie chart. This guide is based on a huge amount of research and helps us shape meal plans that include plenty of wholegrains, dairy, protein, fruit, and lots of vegetables throughout the day.
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Eat mostly plants: A great motto for any healthy eating plan is to “eat mostly plants.” There is overwhelming evidence demonstrating the health and longevity benefits due to the high concentration and wide vareity of nutrients in these foods. That doesn’t mean going vegetarian or vegan—it simply means making vegetables, fruits, and wholegrains the main focus of your meals. Animal foods like meat, eggs, and dairy are still important sources of nutrients like iron, zinc, and B12, but they don’t need to take up most of your plate. Think of meat as a “topper” for your veggies and grains, and enjoy cheese, yoghurt, and milk as tasty, nutritious additions to your day.
How to select the meal plan that is right for you
Everyone has different nutrition needs, so it is important to select a meal plan that a good fit. To work out the right plan for you.
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Use the energy calculator (like this one) to work out your estimated daily energy requirements. Instead of putting in your current weight however, put in your realistic goal weight.
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Then take away 2000kj/500kcal from the total to get your estimated energy needs for weight loss.
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Choose the plan that is closest to that figure. Don’t be tempted to go lower than this as you won’t be setting yourself up for sustainable weight loss.
Tips for sticking to a meal plan
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Set up success: Before you dive in, make sure you have all the ingredients you need for the week at home. Creating a shopping list means you are more likely to have what you need when you are cooking AND less likely to be lured by the BOGOF specials.
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Prep and batch: Make mealtimes easier by preparing parts of your meal ahead of time. For example, chop veggies in advance, cook rice or pasta to store in the fridge or freezer, or marinate meat so it’s ready to go. You can also group pantry ingredients for each meal together—maybe in a basket or on a shelf—so everything you need is easy to find when it’s time to cook.
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Prep portions: Get your snacks ready by portioning them out in advance and store together in a tub so it is easy to grab and go in the morning. You can even store them at work (if you have the space) so there is one less thing to pack/remember to do at home.
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Move at your pace: If cooking all new meals feels overwhelming, start with just a few from the plan and mix in your easy favourites. It’s perfectly fine to ease in—this helps build confidence and makes changes more sustainable.
How a meal plan supports long-term weight management
Regardless of if you are using a dietitian-approved meal plan, or something you have put together yourself, using a meal plan will give you a greater sense of confidence and save you time and worry trying to figure out what to eat. Preparation is key and those extra couple of hours spent planning and prepping on the weekend will give you more time for physical activity and self-care on those busy workdays. A ‘dietitian designed’ or approved meal plan will help you to eating regularly, meet your nutrition needs while meeting your calorie goals for weight loss.
