I’m no stranger when it comes to weight loss diet plans. I lost 100 pounds on my own in one year when I was 14 years old. Since then, health and fitness has been a passion of mine. 

I love working out, eating healthy, and maintaining an active lifestyle. But I also like to eat. 

Although I’ve maintained a healthy weight since my 100 pound weight loss 18 plus years ago, like anyone, my weight has fluctuated over the years. Too many weekend bottomless brunches or holiday meals sneaks up on you. 

I’ve gained back unwanted weight but thanks to the healthy habits I learned during my initial weight loss, I know how to get myself back on track. 

Below is the ultimate weight loss diet I eat when I need to lose weight. It works for me everytime and I can almost guarantee it will work for you also. 

1. Personalizing Your Weight Loss Diet
2. My Ultimate Weight Loss Diet Meal Plan
3. Making the Ultimate Weight Loss Diet Work For You
   1. Repetition Is Key
   2. High Volume Foods 
   3. No Specific Timeline
   4. Drinks/ Beverages
   5. Exercise
   6. Stay Consistent 
4. Success Tips for the Ultimate Weight Loss Diet Plan
   1. Free Foods
   2. Craving Busters
   3. It’s Not Forever
5. Maintaining Your Weight After the Ultimate Weight Loss Diet Plan
   1. The 80/20 Rule
6. The Ultimate Weight Loss Diet Plan 
7. Check Out Whitney’s Book!

Personalizing Your Weight Loss Diet

Before I share with you exactly what I eat to lose weight, let me just be clear that this is not professional weight loss or diet advice. I am not a dietician or personal trainer, this is just the diet that works for me. 

The meal plan below is not based on any kind of macros specifics. It’s simply what I like to eat and what works best for me for weight loss. 

The total caloric intake is about 1500 which works best for me for losing weight. However, you may want to adjust the calorie totals based on your dietary specifics. To determine how many calories you need per day to lose weight, you can check out this calorie calculator here. 

To adjust the calorie totals, just make your portion sizes larger or smaller depending on your goals. 

My Ultimate Weight Loss Diet Meal Plan

Without further ado, here is the weight loss diet meal plan that works for me everytime. 

Breakfast: 

1 cup oatmeal (cooked) with ½ tablespoon honey

1 cup fruit (usually berries, banana, or chopped apple)

7 cashews (can sub any nut)

Snack 1:

1 cup fruit (apple, banana, berries, etc.)

7 cashews (can sub any nut)

Or

1 cup nonfat Greek yogurt 

Handful of berries (about ½ cup)

1-2 tsp honey

Lunch:

1 medium chicken breast (baked)

1 small to medium potato (any kind of potato)

1 cup plus broccoli (can sub any green vegetable except for peas)

½ tablespoon olive oil (for seasoning and cooking)

Salt, pepper, other non-calorie seasonings to taste

Snack:

Same as snack 1 or, 

4-6 deli turkey slices

1 thin slice of cheese (any kind)

Large dill pickle

Dinner: 

Same as lunch. Can sub chicken for fish or other lean protein sources. 

Snack (if hungry):

Same as snack 1 or 2

*Subscribe to my blog to get the Free PDF printable version of this meal plan!*

Making the Ultimate Weight Loss Diet Work For You

So, there you have it. This is the ultimate weight loss diet that works for me everytime. There are just a few things I’d like to point out. 

Repetition Is Key

You’ll notice that some of the meals and snacks are repetitive. That’s on purpose. 

For me, I find that eating the same things everyday make sticking to a weight loss diet plan easier. It’s less work to prepare and I don’t have to ever think about what I’m eating for lunch or dinner, because I already know. 

This doesn’t mean you can’t change it up every now and then to keep things interesting. Don’t be afraid to swap out different veggies, carbs, or protein sources if chicken and broccoli aren’t your thing. 

However, try to maintain within the calorie range for your specific weight loss requirements. 

High Volume Foods 

I chose these foods based on my own preferences (what I personally enjoy eating) as well as their low calorie to nutrition content. Many of these foods in my weight loss diet meal plan are lower in calories but provide high levels of hunger crushing nutrients like protein and fiber. 

These foods keep me satisfied while still being on a calorie deficit. I’m rarely ever hungry when sticking to this weight loss diet meal plan, which makes it easier for me to stick to. 

No Specific Timeline

I’ve never followed a specific eating window for my calorie intake in the past. I’ve found no difference in my weight loss success whether I eat my meals before a certain time or eat late at night. 

What matters, in my experience, is calorie intake. As long as I’m sticking within my calorie goal, I see results whether I’m eating all those calories before 5 PM or at midnight. 

However, I have experimented with intermittent fasting recently and plan to share my experience with that in the near future. 

Drinks/ Beverages

The ultimate weight loss diet does not include any caloric beverages (eg. sodas, sweetened teas, juices, etc.). Nope, not even vodka straight. 

The only other beverages I drink besides water and sparkling water are coffee and unsweetened tea. For my coffee I admit that I use flavored creamers but no more than about a tablespoon per cup of coffee (usually I drink about 2-3 coffees per day). 

I’ve found that this amount of creamer does not affect my results and it also helps to satisfy sweet cravings I have throughout the day. Other beverages I sometimes consume are low calorie sparkling beverages like Spindrift, kombucha, or prebiotic sodas, like Ollipop and Poppi. 

Exercise

Though I don’t typically follow any kind of specific workout plan to lose weight, I workout consistently and often. I love working out whether that be lifting weights, cycling, or even just going for a walk. 

You’ll find that weight loss results will be faster while on the ultimate weight loss diet plan if you stick to some kind of workout routine. That being said, diet is the most important factor when it comes to weight loss. 

It doesn’t matter how much you workout if you are over consuming calories. 

Stay Consistent 

This should go without saying, but consistency is key. The ultimate weight loss diet plan will only work if you stick to it consistently. 

This means everyday, not just some days. It also means you must stick to the meal plan specifically. It does not mean eat these meals plus a handful of chips here or a half pint of ice cream there. 

Stick to the plan and you will see results. 

Success Tips for the Ultimate Weight Loss Diet Plan

Here are a few tips for making the ultimate weight loss diet plan easier to stick to.

Free Foods

Free foods are any low calorie vegetables and beverages like broccoli, greens, cucumbers, or sparkling water. Although I give you a suggested amount of green veggies and low cal foods, you can eat as much of these foods as you want.

This allows you to be more flexible with your diet, especially on days you are hungrier. Filling up on these foods won’t hurt your diet, unless you drown these free foods in caloric oils or sauces (a no-no).

Craving Busters

The ultimate weight loss diet is satisfying but that doesn’t mean you won’t have cravings. This diet plan doesn’t leave a lot of room for sweets, so these are some ways I curb my sweet tooth while on a diet:

• Sugar-free hot chocolate: These powdered hot chocolate packets are typically only 25-40 calories per pack when mixed with hot water. They’re tasty enough to curb my sweet tooth when I’m on a diet. Though I tend to warn against eating too many sugar-free products (because of the aspartame), a little here shouldn’t hurt, especially if it gets you through your cravings.
• Liquid Stevia: I love liquid stevia because it is a no-calorie sweetener that is (supposedly) more natural than common chemical sweeteners, like aspartame. You can add liquid stevia to your Greek yogurt, coffee, oatmeal, or any other food or beverage to add a little sweetness without the extra calories or blood sugar spike.
• Flavored sparkling water and hot beverages: There’s something about a crisp fruit sparkling water or a warm comforting tea or coffee that hits the spot every time. While on the ultimate weight loss diet I keep plenty of low calorie beverages like sparkling water, flavored teas, and coffee around. They help curb my cravings when I get the munchies and keep me feeling full and satisfied.

It’s Not Forever

Sticking to the same diet day, after day can get boring. You may get frustrated or upset that you can’t eat your favorite foods right now. I get it, it sucks sometimes.

When I feel this way while on a diet, I try to remember this: it’s not forever. You do not need to eat this strict for the rest of your life, it’s only temporary or until you reach your goal weight.

You will be allowed to eat your favorite foods again, just not right now. Remember, your favorite foods are not going anywhere! They will be there for you when you have reached your goal.

Maintaining Your Weight After the Ultimate Weight Loss Diet Plan

So, here’s the thing. Like with any weight loss program, you must understand that healthy is a lifestyle. The ultimate weight loss diet plan will work if you stick to it, but to keep the weight off you must continue leading a healthy lifestyle.

No, you do not need to eat as strict everyday like you do on this diet plan. However, you do need to make life-long changes to your diet.

The ultimate weight loss diet plan is pretty much how I eat on a daily basis to maintain my weight. The only exceptions are that I am not as strict with portions and I allow myself to indulge more often (usually on weekends).

The 80/20 Rule

Essentially, I follow an 80/20 rule when it comes to my diet. I eat well 80% of the time and let myself indulge 20%. This works for me just fine because I enjoy eating healthy most of the time.

That’s not to say I’m perfect at this. When I do overindulge too much and gain weight, I go back on the ultimate weight loss diet plan. Finding the right balance with my diet, along with sticking to a consistent exercise routine (I try to get some form of exercise in almost everyday), allows me to easily maintain my weight.

The Ultimate Weight Loss Diet Plan 

My ultimate weight loss diet meal plan is what works best for me. I’ve used it many times in the past and have always seen results, when I’m consistent. 

Like anything, it’s not a magic weight loss solution and results will vary depending on your specific needs or requirements. At the very least, it could be a starting point if you are looking to get on some kind of healthy eating plan. 

I’d also like to point out that while this is my most tried and true way of eating for weight loss, it’s not the only weight loss meal plan I’ve tried. Check back to learn about my experience with using these meal prep containers and how I lost 7 lbs in my first week and half using them. 

Ready to jumpstart your weight loss plan? Give this meal plan a shot and let me know what you think!

                                                                 ***

Thanks for reading! If you’d like to hear more about my weight loss story, check out my book 1 Year 100 Pounds. 

Also, be sure to follow me on Instagram, Tik Tok, and YouTube for weight loss tips and workout motivation!

*Some posts may contain affiliate links which the author will receive a small portion from sales*

Check Out Whitney’s Book!