Meal Plan for Weight Loss

Paola Rio Carnival 2005These are some lifestyle suggestion to embrace your inner Brazilian goddess/god: it’s not about starving yourself or locking yourself in a gym for months on end. Instead, it’s about celebrating healthy and delicious food while enjoying the great outdoors every day.

The picture here on the left is me in Rio de Janeiro… this is my go-to inspiration for when I want to get back on track.

You may not live at a stone throw’s away from Copacabana Beach, but if you plan to go outside every day for at least 30 minutes for an energetic walk, you will feel the difference after about 2 months. After that, just ride that wave of happiness and energy and reveal your inner Brazilian summer body!


I recommend a structured walking programme like Joanna Hall’s Walkactive.


Aim to walk at least 30 minutes every day – you can break it down into 2 x 15 minutes sessions, maybe one in the morning and one at lunchtime during winter, and one in the morning and one in the evening during spring, summer and autumn. I use Map My Walk to check how many miles/km I walk each day.


You don’t have to follow a rigid meal plan but do fill out a food diary every day to check that you are not overeating (for example, keeping an eye on your portions); I personally use Myfitnesspal to keep track.

energya food diary

Energya food diary Energya meal plan











Meal Plan Ideas for Weight Loss

This is a suggested meal plan for the week, but feel free to substitute meat with fish or Quorn or tofu.


For breakfast, rotate different foods like scrambled eggs, smoked salmon with rye bread, porridge with nuts and fruit, or blueberry pancakes.

Click on each meal suggestion to be taken directly to the recipe.


Lunch Dinner
Monday Cherries, cherry tomato and green beans salad Pumpkin and pepper soup
Tuesday Fruity duck salad Chicken wrapped in Parma ham
Wednesday Spaghetti with celeriac Mini Brussels sprouts burgers
Thursday Lettuce wraps Moroccan turkey skewers
Friday Spelt risotto with butternut squash Shallots tarte tatin
Saturday Guam chopped chicken salad

Korean Spicy Stir-Fried Pork with Alexanders and Dandelion Garnish

Sunday “Mizza” aka meat base pizza Chicken with okra

Keep up the good work with some energising walking: recommended reading – Strictly Walk Slimmer