Best Customised Meal Plans & Meal Planning Recipes For The Week

What is The Best Customised Meal Plans to Lose Weight?

The best customised meal plans will be the one that work and suit you the most. It is not a good idea to comply someone’s diet to shed your extra pounds because the particular diet may not match your lifestyle and eating pattern.

what is the best customised meal plan to lose weight

How To Get Started A Weekly Customized Meal Plan?

Step 1 – Calculate Your Personal Dietary Requirement

Weight loss meal plan wouldn’t work unless you run a calorie deficit by consuming lesser energy than you burn with proper amount of nutrient.

You need to calculate your personal dietary requirement for both weight maintenance and weight reduction.

Dietary requirement calculation includes energy requirement which is the amount of food intake convert to energy to maintain our body composition, body function, body size and physical activity level for good health.

how to get started a weekly customised meal plan singapore

Energy requirement is calculated based on the gender, age group, weight, height, body weight status, physical activity level, lifestyle and current dietary intake to calculate for high accuracy energy requirement for weight loss.

A 500 – 750 calories deficit from your calculated energy requirement will be used as your energy intake for weight reduction.

Looking for a simpler way to get your energy requirement for weight loss or weight maintenance? Contact us at Happy Slim to get your energy requirement now.

Step 2 – Determine Your Diet Pattern

Know your diet pattern is important for the customised meal plans for a week.

Ask these few questions to yourself:

  • How many meals to eat in a day? Divide your calories based on the number of main meal and snack with your desired eating schedule.
  • Do you prefer to dine out? List out the possible healthy food choice around your sweet home and workplace.
  • How much time will you devote to healthy food preparation? If you love cooking, you should find out some healthy cooking recipe for your customised meal plan. If you hate cooking, there are examples of easy and simple preparation steps of healthy food.
  • Do you need a small treat to satisfy your taste bud? If you are a person who can’t live without sweet tooth or chocolate, spare some calories for your small portion of your treat. Don’t eat without compensating with lesser intake from your other main meals.

How many meals to eat in a day

Step 3 – Design and Plan Your Daily Meals and Snacks for The Entire Week
  • Plan 3 main meals with some snacks a day. Regular meal intake for breakfast, lunch and dinner can prevent you from hunger attack that wreak havoc on your calorie limit with the unhealthy and calorie dense food.
  • Spend about 70-80% of your total daily calorie intake for your main meals and distribute the calorie for breakfast, lunch and dinner. You can distribute the calories equally or spend more calories for a particular meal based on your own diet pattern and preferences. For instance, you can spend about 40% of your total daily calorie intake for breakfast if you require heavy breakfast to start your day, then spend 20% of your daily calorie intake for each of the lunch and dinner.
  • Spare the other 20-30% of your total daily calorie intake for your fruit intake and snacks intake between your meals. Plan for healthy, wholefood option for your snacks to lock your hunger and prevent you from grabbing sweet tooth, sugary food and drink, and high fats food item.
  • Ensure you are having 2 serving of fruits per day for your snack or after meal to increase your soluble fibre and vitamin consumption. Protein food sources with low fat option are another great option for your snacks! With this allowance of 20-30% of your total daily calorie intake, you are allowed to plan small portion of dark chocolate or sweet dessert to fix your craving and satisfy your taste bud.

design and plan your daily meals and snacks in singapore

Customised meal plans always allow you to play around with the calorie distribution to suit your lifestyle and diet pattern.

  • Ensure your meal are satiety and nutritious. You do not require to cut out any food groups from your usual diet to restrict your calories. Plan variety of foods in moderate amount with the accurate portion to create your own balance diet for the week. Include healthy grains such as wholegrains food, brown rice, wholemeal bread/pasta/crackers as your carbohydrate food groups. You are able to increase satiety by combining protein food sources (fish, chicken, meat, tofu, egg, lentils) and fibre food sources (vegetables, fruits, and legumes)
  • Opt for low calorie food when customising your meal plan to save your calories. Find out the lowest calorie food in the particular food group when you are planning your meal. For instance, choose non-fat dairy instead of full cream dairy or fresh milk; lean meat such as chicken breast without skin instead of chicken thigh; plain brown rice instead of chicken rice/fried rice.

balance weight management meal plan singapore

Step 4 – Be Calculative on Your Portion During Food Preparation and Dining Out

All foods can fit on a balance weight management meal plan, accurate food portions are the first principles that you need to learn. Brown rice, lean chicken, low fat dairy, fruits and nuts are healthy food choice with lower calories as compared to other food option.

However, it’s a different story when you overconsume a large portion of healthy foods, the calories are accumulative, you may end up exceeding your total daily calorie requirement and lead to weight gain.

When you are unsure what comprise a reasonable portion size for your meal, let’s invest in a reliable kitchen weighing scale, measuring tool (cups and spoons) to control your food portion at the accurate amount.

Practice makes perfect! Measuring your food to get the accurate amount during the food preparation helps to determine your portion size more accurately when you need to eyeball your food portion from dining out without your weighing scale and measuring tools.

meal planning recipes for the week in singapore

Example of Meal Planning Recipes for the Week

Total Daily Calorie Requirement for weight loss: 1200 kcal / day

Calories distribution: 70% for 3 main meals and 30% for snacks

Day 1

Breakfast

  • 1 slice wholemeal bread
  • 1/2 can tuna in water
  • 1 cup of salad vegetables, tomato, cucumber

Morning Snack

1 wedge of watermelon + 1 small tub of low-fat Greek yogurt

Lunch

  • Boiled/ Steamed Pumpkin 300g
  • Grilled Chicken Breast without skin – 150g
  • Green salad with vinaigrette – 1 cup

Afternoon Snack

1 slice of rock melon + half palm size of dark chocolate

Dinner

Lightly Stir-Fried Noodle with King Prawn, Broccoli and Cauliflower

  • Noodle (whole-wheat noodle) – 3/4 cup
  • King prawn – 6 whole
  • 1 cup broccoli and cauliflower

Supper

Almond milk (Low sugar) – 200ml

Looking for a simpler way to get your energy requirement for weight loss or weight maintenance? Contact us at Happy Slim to get your energy requirement now.

Share This