When it comes to losing weight, many people think they’ll have to wave goodbye to flavour, enjoyment, and satisfaction. But that couldn’t be further from the truth!
As part of my sustainable weight loss coaching, helping clients build plates that are both friendly to their goals and leaving them feeling satisfied, not deprived, is essential. Outside of this, they still have some “treats” as well, but this is a good way to “build” your plate for most of your meals:
Start with a Veggie Base
Veggies are your best friend when it comes to weight loss. They’re low in calories but high in volume, which means you can pile them on your plate without worrying about overdoing it. Plus, they’re packed with fibre to help keep you full.
Think beyond plain lettuce! Cook some carrots and parsnips, steam a mix of broccoli and cauliflower, or toss peppers, courgettes, and red onions in a small amount of olive oil and grill them. Aim to cover at least half your plate with colourful veggies – they bring nutrients, crunch, and loads of flavour.
Add Lean Protein
Protein is a must for weight loss because it helps keep you feeling full and supports your muscles. Whether you’re a meat-eater or prefer plant-based options, there are plenty of choices.
For a satisfying plate, choose lean proteins like:
- Skinless chicken breast
- Turkey mince
- Eggs or egg whites
- Tofu or tempeh
- Lentils, chickpeas, or black beans
- Fish like salmon, cod, or prawns
Protein should take up about a quarter of your plate. Not only does it keep you fuller for longer, but it also stabilises your energy levels, so you’re less likely to reach for snacks later.
Include a Smart Carb Source
Carbs have a bad reputation, but they’re not the enemy! The trick is choosing the right kinds and keeping your portion reasonable. Whole grains, sweet potatoes, or pulses are excellent options that give you energy and keep you satisfied.
Some great carb choices:
- Quinoa
- Brown rice
- Wholemeal pasta
- Sweet potatoes
- Butternut squash
- Couscous or bulgur wheat
- Regular potatoes
Stick to a serving roughly the size of your fist or a quarter of your plate. Pairing carbs with protein and veggies slows down digestion, keeping you fuller for longer.
Don’t Forget the Healthy Fats
Healthy fats add flavour, help your body absorb nutrients, and keep you satisfied. Think of fats as the finishing touch to your plate – just a drizzle, sprinkle, or small serving will do.
Here are some great options:
- Half an avocado
- A sprinkle of nuts or seeds
- A drizzle of olive oil or tahini
- A dollop of hummus or Greek yoghurt
Fats are calorie-dense, so you don’t need much, but they’re a vital part of a balanced meal.
Flavour Without the Calories
No one wants to eat bland food, and the good news is you don’t have to. Herbs, spices, and low-calorie condiments can transform your plate. Try:
- Fresh herbs like coriander, parsley, or basil
- Spices like paprika, turmeric, or cumin
- A squeeze of lemon or lime
- Hot sauce, soy sauce, or balsamic vinegar
By focusing on flavour, you’ll feel less like you’re missing out, even if your plate is lighter on calories.
Keep Portions in Check
Finally, it’s not just what you eat but how much. Even the healthiest foods can add up if you go overboard. Use your hands as a simple guide:
- Protein: Palm-sized portion
- Carbs: Fist-sized portion
- Veggies: Two handfuls
- Fats: Thumb-sized portion
This way, you’re eating enough to feel full without tipping the calorie scale.
Please… Enjoy Your Food!
Weight loss doesn’t mean endless salads or giving up your favourite meals. Building a weight loss-friendly plate is about balance, variety, and satisfaction. When your plate is colourful, flavourful, and filling, you’ll feel more motivated to stick to your goals. You might find that mastering your meal prep can also save you time.
Keep it real though, you don’t have to be perfect all the time. I love a McDonald’s and Haribo, I just don’t have it all the time!
If you are interested in tracking, find out if calorie counting works for weight loss.
I can help you…
I am an Online Weight Loss Coach, successfully helping people just like you to lose weight and keep it off:
