Your Guide To Preparing A Meal Plan For Sustainable Weight Loss

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How to prepare a meal plan for weight loss?

Weight loss meal plans can be especially useful if you are just starting out on your weight loss journey and don’t really know what you should or should not be eating, and how much. A personalised meal plan can help you learn proper portion sizes and keep your kilojoule intake in check. At Jenny Craig, all our weight loss meal plans are based around three meals a day plus a snack, which can be taken at different times depending on your own preference and lifestyle. Some people need a snack mid-morning or mid-afternoon while others may prefer to save their Jenny Craig snack for later in the day.

Creating your personalised weight loss meal plan

Here at Jenny Craig, you will get a tailor-made weight loss meal plan, which will be prepared for you by your personal Consultant. You can choose from a huge range of delicious, kilojoule-controlled meals, for breakfast, lunch, dinner and snacks. Your weight loss meal plan should revolve around foods you like to eat, as well as a plan that suits your schedule — and most importantly — a plan that is in line with your psychological needs. That is why Jenny Craig lunches and dinners can be interchanged if needed. This allows you to allow time for a bigger meal at a time of day when it fits better with your activities or family commitments.



(Enjoy the Beef Burger that's on the Jenny Craig program, pictured above with Carrot Chips. See the full menu here)

What are the features of a good weight loss meal plan?

To be successful, a good weight loss meal plan must answer these following points:

  1. It must be well-rounded. This means that it should contain a good balance of proteins, carbohydrates and fat. Good fats can and should still be included in your diet, as they support different bodily functions.

  2. It should be fairly uniform. Maintaining some uniformity in your meals, your meal times and your lifestyle will make it much easier to stick to your weight loss plan.

  3. It should contain enough food variance. If you are consuming fewer kilojoules, you may also get fewer micronutrients than your body is used to. The idea on food variance is to rotate foods in and out of your diet that will provide the adequate minerals and vitamins you need to function optimally.

The four steps to creating a perfect weight loss meal plan

At Jenny Craig, you will get personal support from your Consultant each and every week while you are on your weight loss journey. Together, you will create your individual weight loss meal plan following these four steps:

Step 1: Determine your total caloric intake for your weight loss (On average, Jenny Craig plans are designed to help you lose a safe and comfortable 0.5 – 1 kg per week)

Step 2: Determine your optimal meal frequency. This is very individual, but it is important to make sure you stick to your plan.

Step 3: Plan your meals ahead of time from the delicious range of Jenny Craig foods.

Step 4: Your Consultant will help you with the support you need to make all of this work together.



^Individual results may vary. (Discover Bens's Success Story here)

What will I be able to eat as part of my meal plan?

At Jenny Craig, we believe that you should love the food you eat. For this reason, we use a team of professional chefs to tailor our menus so that they contain all the variety and taste you can wish for, but with kilojoule levels that will allow you to shed the kilos. So don’t be surprised when you see foods such as chocolate appear in some desserts or nice creamy sauces in other dishes. These are allowed and are part of our carefully controlled program.

You will still be able to eat the foods you love but in smaller, well-balanced portions.

Take a look at the great range of foods available on our menu pages to get an idea of what is on offer.

Do I need to count kilojoules as part of my meal plan?

No, you won’t! Our expert nutritionists have done all the hard work for you, and our Jenny Craig meals are ready to eat. You simply add some fresh ingredients (such as vegetables, salad or fresh fruit) as needed or desired, as well as some low-fat dairy options, and you can add snacks such as fresh fruits and vegetables to your daily meal plan too if you like. Take a look at the success stories on our website to see how other people have managed to shed the weight following the Jenny Craig program, and get in touch if you have any questions.

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