Finding the right weight loss program can feel overwhelming—especially when there are countless options, all promising results. More evenly spaced meals will help keep your energy level up, and protein at each meal (and for the afternoon snack) will help to keep you from getting too hungry. It should go without saying that regular exercise is important for your health and can also help you reach your weight loss goals. This also applies if you’re a male who’s only lightly active and seeks weight loss, or if you’re a male over the age of 50 who gets minimal activity. A 1,500 calorie diet plan might be right for you if you’re a female who gets regular exercise but you’re still seeking weight loss. This type of plan allows for a reasonable amount of food, and it generally leads to a healthy rate of weight loss in most people. Just choose whichever plan best fits your needs, or use our personalized meal plans for the ultimate custom experience. Following a Diet Doctor meal plan can truly simplify your weight loss journey. Follow our complete low-carb dairy-free meal plan, which helps you stay under 33 grams of net carbs per day. You’ll free up lots of time and energy by not having to decide what to eat every day. If you’re the only one in your family following a keto or low-carb lifestyle, you can always add sweet potatoes or grains to your family members’ plates. If you’re cooking for a family, you probably don’t want to make multiple different dishes at every meal. Satisfying meals don’t always mean meat on a plate. Download Free PDF Printable 3 Day Diet Menu Check out the full keto quick and easy meal plan, which will keep you below 20 grams of net carbs per day. Diet Doctor has both keto and low-carb quick and easy meal plans. Although our meal plans are a Diet Doctor member benefit, we also offer a free keto meal plan (see number 2 below). You can also use the Mayo Clinic Diet platform to favorite your go-to meals for faster planning week after week. Store in airtight containers and label meals by day. Each Mayo Clinic Diet meal plan includes weekly grocery lists tailored to your selections. Medical considerations—consult your physician or registered dietitian The best part of this plan was it was very specific with food choices. The plan is a good way for me to reintroduce healthy eating into my lifestyle. Get your free copy of the Holy Mess 3 day diet shopping list here. The Holy Mess 3-Day Diet Meal Plan for Weight Loss is a great way to jumpstart your healthy living goals. It should not be regarded as a substitute for guidance from your healthcare provider. How do you plan healthy meals that will help you lose weight? Here’s how the simple act of walking could help you lose weight — plus three plans to get you moving. A healthy plan provides balanced macronutrients (carbs, protein, fat) and sufficient vitamins and minerals. Walking is good for your overall health, and for weight management. If you've been mobile for at least two months and feel ready to take your walking to the next level, you can jump in here — or follow the Walk Farther program — and build on your base. Perhaps you walk up to 30 minutes at a time most days of the week, sometimes longer. Crack two eggs into a microwave-proof cup or dish and add a bit of whipping cream plus salt and pepper. There’s also our popular keto pizza, featuring a simple, crispy mozzarella crust with a zesty tomato sauce and cheese topping. If you are on a food budget, the survey takes that into account. However, unfortunately, most people simply gain the weight back again once they resume normal eating patterns. For dinner on Day 3, you will savor a turkey feast. For lunch today you will be making a tasty taco bowl. Lunch for Day 2 is a healthier tuna salad. Beyond weight loss, the benefits of exercise are well established. Try picking up your pace to complete your usual route in less time, or add short bursts of fast-walking or light jogging throughout your walk. If you’re just getting started, Stanten recommends focusing on consistency. Public health guidelines recommend that adults do at least 150 minutes of moderate-intensity activity (like brisk walking) per week — how and when you reach that goal is your choice. Research has linked brisk walking with reductions in body weight, BMI, and waist circumference. Cook with any method you enjoy that doesn’t add fat or calories. If you don’t like seafood, you can swap chicken breast, and feel free to enjoy any green vegetable. 3 eggs, scrambled and served with 2 T salsa Start Day 1 with a flavorful breakfast with plenty of filling protein. Our vegetarian meal plan provides everything you need to help you stay well-nourished and satisfied while losing weight. As long as you eat nutritious meals with plenty of protein at lunch and dinner, it’s fine to go without breakfast. Here’s a sampling of recipes from our keto budget-friendly meal plan. Check out our complete, no-obligation two-week keto meal plan. The program focuses on vegetables, fruit, and lean protein. Since then we’ve had more than 40,000 people use the plan and lose weight. I did not have to come up with meals and what to eat. No, cream or creamers are not part of this plan.She also notes that the pros of walking are not reserved for people who walk as their main form of exercise.Here’s what women who participated in the plan had to say about their weight loss results.Check out our full keto vegetarian meal plan, which will keep you below 20 grams of net carbs per day.Your main protein sources will be eggs, low-carb dairy products like cheese, and soy.Our quick and easy meal plans feature no-fuss recipes.That might mean a 15-minute stroll after dinner during the week, with longer routes on the weekends; 30-minute walks five days a week; or simply getting up and walking whenever and wherever you can.A healthier life starts now with your free trial!When you know what to look for—evidence-based weight loss, flexibility, and sustainability—you’re more likely to succeed. Even if you don’t eat meat, you can still find plenty of ways to stick to keto. You’ll also get some protein from nuts, seeds, and vegetables. Try the keto shish kebab with garlic cream and roasted vegetables. Both offer a healthy protein source that’s paired with a filling, velvety vegetable. If you’re short on time, just boil up a few and serve them with steamed asparagus and a dollop of mayonnaise. So delectable, and yet so simple, this dish is sure to become a dinnertime staple. Top with hard-boiled eggs if you want more protein. Research shows that slow, gradual weight loss is healthier than short term, rapid weight loss such as advocated by this diet. Here are some helpful tips to remember before starting the fast weight loss program. The ease of the plan, quantity of food, and satisfaction from weight loss all make this plan viable. The Holy Mess plan is a safe, realistic meal plan for anyone who wants to lose weight. Check out the 3-day diet complete weight loss system. Meal planning helps eliminate guesswork.The winning classic combination of olives, roasted tomatoes, garlic, and crispy chicken will make keto chicken Provencale one of your go-to favorites.Following a low-carb diet, but want to stay away from dairy?This type of plan allows for a reasonable amount of food, and it generally leads to a healthy rate of weight loss in most people.Jill’s cheese-crusted keto omelet is one of our most popular breakfast recipes.Check out our full keto family-friendly meal plan, which provides less than 20 grams of net carbs per day.Mushrooms, bell peppers, green onions, and cheese take regular ol’ scrambled eggs to a whole new level.Choose what fits your life and health needs. Here are answers to questions (FAQs) we receive most about this weight loss plan. I really liked my weight loss and that it kick started me on track again. My husband ate the same meals, enjoyed them, and lost weight as well. Just make sure you speak with your healthcare provider before starting a new exercise program. Ultimately, no matter how intense you choose to make your walks, the best activity for weight loss or any other health goal is one you enjoy and will do regularly. While both moderate- and high-intensity workouts support weight loss, high-intensity workouts raise your heart rate more and can impart the same benefits in less time. That might mean a 15-minute stroll after dinner during the week, with longer routes on the weekends; 30-minute walks five days a week; or simply getting up and walking whenever and wherever you can. All activity can help support weight loss, and walking is no exception. How to start a beginner-friendly weight loss program with meal planning No distances to hit; it's just you and your timer, clicking off the minutes. But if you’d like a little guidance, a structured plan can help you set off on the right foot. The beauty of walking is that you can do it almost anywhere, in whatever way works for you. Ready to lace up and hit the road (or treadmill), but not sure where to start? Research, particularly among older adults, suggests that brisk walking can boost lower-body strength. Public health guidelines recommend that adults do at least 150 minutes of moderate-intensity activity (like brisk walking) per week — how and when you reach that goal is your choice.As you get more confident with meal planning, use the Mayo Clinic Diet’s food groups system to guide your plate and build your own meal plan.Less expensive cuts of meat can sometimes be a bit tough.You can never go wrong with a breakfast of eggs.That is one of the reasons why a keto diet works so well.The best part of this plan, and there are so many, is my husband did the plan with me.To generate your personalized meal plan right now, start by taking this quick survey.As long as you eat nutritious meals with plenty of protein at lunch and dinner, it’s fine to go without breakfast. It’s not recommended that you skip meals and then “double up” at the next one. But try to keep the same general pattern of three meals and at least one snack. A drop of no more than 2 pounds (1 kilogram) per week is considered a safe rate of weight loss. ProgramDo you want to lose weight, improve your health, or reverse your type 2 diabetes? What’s more, you’re guaranteed to remain within your carb limit every day. Starting your weight loss journey can feel overwhelming, especially when you’re new to meal prep, food tracking, and grocery shopping with a plan. The 3 Day Diet is simply a low-calorie diet consisting of not so healthy foods (as can be seen by the meal plan). To begin walking for weight loss, start slow and steady — then gradually add more time, more distance, and finally more intensity to your walks. You’ll also enjoy our spicy chorizo sausage with creamed green cabbage or zoodles with creamy salmon sauce for lunch or dinner. They’re light and fluffy, dairy- and nut-free, and take little time to make. You can never go wrong with a breakfast of eggs. Crack two eggs into a microwave-proof cup or dish and add a bit of whipping cream plus salt and pepper.The 3 Day Diet does not teach dieters how to eat healthily and how to choose smaller portions as a part of a lifestyle.Follow our complete low-carb dairy-free meal plan, which helps you stay under 33 grams of net carbs per day.Here are some helpful tips to remember before starting the fast weight loss program.The plan is safe for most diabetics and effective for weight loss without hunger.First on the list is our new personalized meal planner.Other tasty dishes in the quick and easy low-carb meal plan include low-carb turkey stir-fry with wasabi mayo and pork shoulder with roasted fennel and a zesty Romesco sauce. DD+ MEMBERSHIPDo you want a meal plan that is made just for you? First on the list is our new personalized meal planner. We’ve included our best meal planning tips in the next section. Better yet, use our personalized meal plan generator, which takes meal planning to the next level when it comes to simplicity and customization. We include lots of these options in our Simple meal plan. How much weight could you lose? To get your personalized meal plan, you just need to answer a few questions about your goals, food preferences, and health status. Egg-free, dairy-free, and vegetarian low-carb meal plans are also available. You can find low-cost meal plans for those on a budget or international-inspired meal plans for those who like a variety of culinary tastes. You can also go straight to the meal plans. Includes free blogs, social media plans, or creating your own method using calorie calculators and fitness apps. You’re more likely to stick with a plan that includes foods you enjoy and supports your values. A personalized diet program that factors in your medical history is ideal. Some weight loss methods may not be safe without medical supervision. When you know what to look for—evidence-based weight loss, flexibility, and sustainability—you’re more likely to succeed. No diet can specially target belly fat, but reducing added sugars, processed foods, and incorporating whole foods, lean proteins, and fiber helps. Start your personalized plan today and take the first step toward a healthier, happier you. How can you go wrong with a keto cheeseburger or a keto fathead pizza? Our keto pesto chicken casserole with feta cheese and olives has a Mediterranean vibe and gets rave reviews. Casseroles are quick to whip up for lunch or dinner. Our hearty keto meat pie replaces a flour pastry crust with one made of almond and coconut flours. One of the most popular versions of intermittent fasting is time-restricted eating, which involves eating only within a specific window of time, such as eight hours. Try our crispy Chinese pork with cabbage and keto pulled pork with roasted tomato salad. Here are two dairy-free pork dishes that show how using different spices and cooking methods can give the same protein two totally separate tastes. Yes, you can eat keto while avoiding dairy. With flexible tools, meal plans, habit tracking, and supportive communities, it adapts to your life—not the other way around. Our 3 most popular meal plans are also available as gluten-free. The Mayo Clinic Diet includes 8 delicious meal plans including Vegetarian, Mediterranean and Healthy Keto. If you’re losing more slowly than that, you can try the 1,200 calorie diet plan, but you shouldn’t cut your intake to less than 1,200 calories per day. Designed to get you in a routine of walking, your goals are time-based, realistic, and attainable. If you're starting from zero, this is the program for you. In this case, the external resistance is the ground you’re walking on. As we mentioned, incorporating any regular exercise into your routine can help improve overall health, and research has linked walking to the same benefits. Even if you have a go-to fitness routine, taking a walk on an active recovery day or as an after-dinner activity with your family can offer physical and mental benefits. You’ll also enjoy our spicy chorizo sausage with creamed green cabbage or zoodles with creamy salmon sauce for lunch or dinner.Beware of extremely low-calorie, single-food diets and diets that omit many foods or whole food groups.Try a lunch of keto fried cabbage with crispy bacon.Check out the complete low-carb quick and easy meal plan, which will keep you below 35 grams of net carbs per day.By keeping the carbs low, you can eat delicious and satisfying food — while still losing weight.Sara is a writer, 100+ pound weight loss success story, and a certified Binge Eating and Bulimia Recovery Coach.You need healthy keto or low-carb meals that the whole family will love.Starting a weight loss program with meal planning for beginners doesn’t have to be complicated. You can also choose to remove dairy, eggs, seafood, pork, or nuts from your plan. Do you want a meal plan that is made just for you? It will have the right amount of carbs, protein, and total calories needed to reach your goals, with the recipes we think you’ll love. Diet Doctor has more than 150 different keto and low-carb weekly meal plans for weight loss and health improvement. Get instant access to healthy low-carb and keto meal plans, fast and easy recipes, weight loss advice from medical experts, and so much more. The Mayo Clinic Diet offers 8 different meal plans crafted by dietitians to support safe and effective weight loss. Sign up for our two-week keto program and get meal plans, shopping lists, and more for free. Start with low-carb or keto and fine-tune the rest! Other delicious offerings include low-carb blueberry pancakes, low-carb zucchini pizza with pepperoni, and keto carbonara with zoodles. Plus, it’s a one-pot meal that makes preparation and cleanup a breeze. If you like pesto, you’ll adore our keto chicken pesto stew with zoodles. Know your goals and constraints I would definitely use this plan if I needed to lose a few pounds. I would recommend this plan, especially if you have a lot to lose. I would definitely recommend this plan to other people. The food choices were very satisfying and delicious. Jill’s cheese-crusted keto omelet is one of our most popular breakfast recipes. With a blend of colorful vegetables, tender chicken, and cream, Kristie’s keto chicken pot pie provides all the flavor and comfort of the traditional version. Add fruit or whole-grain toast for the non-keto eaters in your household. For breakfast, what could be easier or more comforting than classic bacon and eggs? Your main protein sources will be eggs, low-carb dairy products like cheese, and soy. If you cook a double portion at dinner, you can reheat the leftovers for lunch the next day. In fact, not eating in the morning might be beneficial for weight loss.10 Check with your doctor before starting. The Holy Mess 3 Day Diet has helped thousands of people lose weight and feel great. Two-week free keto meal plan For WW points, you will have almost zero points for each day. Many dieticians recommend tracking with an app like My Fitness Pal or Weight Watchers for continued success. Weight occurs when you eat fewer calories than you burn. Yes, this plan is safe for most people. We suggest giving each meal a try, since you might find a new favorite. Start the day with a breakfast of scrambled eggs in a mug. Each meal has minimal ingredients and takes no more than 30 minutes from start to finish. That is one of the reasons why a keto diet works so well. If you don’t like a recipe — or don’t have the ingredients or time required to make it — we’ll give you a new meal suggestion. They involve regular check-ins with doctors, dietitians, or other professionals. The Mayo Clinic Diet offers many features to tailor our program to you. Choosing a plan that aligns with these constraints makes it easier to maintain progress. Knowing how to evaluate and match a program to your life increases your chance of success and satisfaction. Let’s explore the major types of programs, what to look for (and avoid), and how to stay on track once you begin. You can whip up a fast seafood soup or casserole, such as this creamy mussel chowder. Less expensive cuts of meat can sometimes be a bit tough. Try a lunch of keto fried cabbage with crispy bacon. One easy way to save money is to eat less food. Follow our complete low-carb budget-friendly meal plan, which allows you to stay below 30 grams of net carbs per day. Check out the complete low-carb quick and easy meal plan, which will keep you below 35 grams of net carbs per day. If you want fast and easy meals but don’t need them to be strictly keto, our low-carb quick and easy meal plan has you covered. Our quick and easy meal plans feature no-fuss recipes. One of the best parts about personalized meal plans is that nothing is set in stone. walking plans to help you reach your goals Do you find you’re pressed for time between the end of work and when you need to get dinner on the table? By keeping the carbs low, you can eat delicious and satisfying food — while still losing weight. Why is a keto diet so effective for losing weight? You’ll get your meal plan almost instantly, along with complete nutrition information and shopping lists. Your meal plan will only have quick and easy recipes. In fact, you might be surprised to learn that walking is one of the most beneficial forms of low-impact activity. The right fit depends on your health, preferences, schedule, and support needs. Choose what fits your life and health needs. The best program is the program you can stick to. Another inexpensive, one-pan meal is our tasty keto Reuben skillet, starring sauerkraut, corned beef, and Swiss cheese. You’ll love this delicious, cost-effective dinner, featuring keto Brussels sprouts with hamburger gratin. A head of cabbage is relatively inexpensive but can last over many meals and is filling. Start your day with coffee with cream and have your first meal at lunch. And on a keto diet, that is easier to do simply because you are often not as hungry. Intermittent fasting can support weight loss by limiting eating windows, which may reduce calorie intake. The Mayo Clinic Diet offers a personalized diet program based on clinical research and real-world success. Now that you understand how to evaluate programs, it’s time to take action. Beware of extremely low-calorie, single-food diets and diets that omit many foods or whole food groups. DIY/online plans Try using the calorie calculator to find your optimum daily calories for weight loss. Many people adopt the diet to try and achieve short-term weight loss. Below is the exact meal plan for the challenge, including nutritional information. With the right tools and a flexible plan, you can confidently take the first step toward better health. Batch prep simple meals so you only need to cook once or twice a week. Aim for 1–2 pounds of weight loss per week. Not sure if it’s the right time to commit to a program? These programs aren’t about crash diets or extreme restrictions. Over a third of Americans aren’t getting enough shut-eye, according to the CDC, and the effects are more than just feeling tired — lack of sleep can impact your physical and mental health. She also notes that the pros of walking are not reserved for people who walk as their main form of exercise. But it’s easy to forget that the basic activity of walking counts toward your activity goals. Once you have a routine, you can experiment with raising the intensity level and trimming your time commitment. Prep ahead: Batch cooking tips You’ll no longer need to spend time figuring out what to eat, searching for recipes, or making grocery lists. Use menu apps to check calories in advance. Look for grilled proteins, steamed veggies, and ask for sauces on the side. Over time, you’ll build a lifestyle that supports your goals effortlessly. Meal planning isn’t just a short-term fix—it’s a lifelong skill. These medically supervised plans are often designed for people with significant weight to lose or health conditions. If your lifestyle includes work travel, family dinners, or chronic conditions, the “best weight loss program for me” may look different from someone else’s. Choosing a weight loss program is more than just signing up for the latest trend or counting calories. This plan calls for three meals and two snacks each day. You need healthy keto or low-carb meals that the whole family will love. Follow our full keto dairy-free meal plan, which helps you stay under 20 grams of net carbs per day. Check out our full keto vegetarian meal plan, which will keep you below 20 grams of net carbs per day. Take a look through our full keto budget-friendly meal plan, which will help you stay below 20 grams of net carbs per day. The Mayo Clinic Diet uses food groups to achieve nutritional balance in meal plansTop with hard-boiled eggs if you want more protein.I would definitely use this plan if I needed to lose a few pounds.The best program is the program you can stick to.However, this plan is not sustainable or healthy for the long term, and may lead to a “yo-yo effect”.The 3-day results of a loss of 4.8 lbs.As we mentioned, incorporating any regular exercise into your routine can help improve overall health, and research has linked walking to the same benefits. The protein found in eggs will keep you satisfied for hours. For dinner, you’ll enjoy our sensational protein-packed halloumi and spinach curry. There are so many ways to jazz up scrambled eggs, and our veggie keto scramble is just one example. It features a side of cubed cheese, which is an easy way to boost protein at any vegetarian meal. On the other hand, a well-matched program can help you build healthier habits, boost confidence, and make lasting changes. The program you choose will shape your habits, influence your mindset, and potentially impact your health. Susan is a registered dietitian and a board-certified specialist in both sports dietetics and obesity and weight management. With expert support and a roadmap to follow, you’ll feel empowered to make healthier decisions every day. The 3 Day Diet does not teach dieters how to eat healthily and how to choose smaller portions as a part of a lifestyle. However, this plan is not sustainable or healthy for the long term, and may lead to a “yo-yo effect”. Due to the low number of Calories in the 3 day diet, exercise should be kept to a minimum. The 3 Day Diet is one of the most popular short-term fad diets around today. First on the list, we have our keto coconut porridge. Following a low-carb diet, but want to stay away from dairy? Try this keto chili salmon with tomato and asparagus or our spicy keto pork kale soup. The winning classic combination of olives, roasted tomatoes, garlic, and crispy chicken will make keto chicken Provencale one of your go-to favorites. This step saves time, reduces stress, and keeps you on track. You’ll learn how to portion these food groups to align with your goals by using the Mayo Clinic Diet food tracker. Each plan comes with built-in flexibility. Focus on healthy behaviors (like cooking at home or drinking more water), not just the number on the scale. Getting started is easier when you break the process down into manageable steps. To get started, just choose any of the meal plans that best fits your lifestyle and preferences. Download your free starter meal plan or check out our free weight loss starter guide for even more support. Starting a weight loss program with meal planning for beginners doesn’t have to be complicated. The Mayo Clinic Diet uses food groups to achieve nutritional balance in meal plans A weight loss program with meal planning for beginners makes everything simpler, more structured, and more achievable. Sara is a writer, 100+ pound weight loss success story, and a certified Binge Eating and Bulimia Recovery Coach. Snacks are optional and can be eaten at any time of the day. This hearty chili is one of the most popular 3 day diet recipes. (That is okay because you are getting enough calories.) Recipe links and plan details are included here. Use what you learn from the challenge to keep the weight loss going. So, what are our most popular, tried-and-true weight loss meal plans? The Mayo Clinic Diet helps you achieve lasting weight loss with custom meal plans and proven strategies. Check out our full keto family-friendly meal plan, which provides less than 20 grams of net carbs per day. Mushrooms, bell peppers, green onions, and cheese take regular ol’ scrambled eggs to a whole new level. Beautiful and tasty, our Keto and dairy-free vegetable pie can be the centerpiece at any vegetarian brunch, lunch, or dinner. In this keto mushroom omelet, they provide the foundation for delicious toppings. Another Mediterranean-themed offering is our keto grilled veggie plate. How about our keto chicken with herb butter recipe? Lunch is ready in a flash with the no-cook quick and easy keto tuna zoodle salad. Microwave on high for three minutes for fluffy scrambled eggs. I always encourage my patients to tackle their weight issues with a one-two punch of diet and exercise, and a 1,500 calorie diet plan reinforces this approach. Our top 18 weight loss tips can help you win the diet wars without hunger. Our family-friendly meal plan has recipes you’ll all enjoy. For breakfast, lunch, or dinner, an omelet is a simple, weight loss-friendly choice. For a no-cook addition, simply serve the meal with fruit. Ready for a lighter dinner that blends several delicate tastes and textures? Our keto baked bacon omelet is loaded with smokey flavor. Just try our low-carb seafood soup with garlic mayo. It’s perfect for chilly mornings — and has an egg stirred in for added protein. (Remember that it’s only 3 days!) You may add artificial sweetener. No, cream or creamers are not part of this plan. Yes, you may drink black coffee and any beverage without calories. I would by all means use this plan again. The best part of this plan, and there are so many, is my husband did the plan with me. The 3-day results of a loss of 4.8 lbs. Yes, this plan is safe for most individuals. Here is why this plan works so well for many people. There’s plenty of filling protein to avoid blood sugar crashes. As you get more confident with meal planning, use the Mayo Clinic Diet’s food groups system to guide your plate and build your own meal plan. Instead of starting with calorie counting, begin with a proven expert-designed meal plan. Whether you’re a total beginner or just need more structure, meal planning through the Mayo Clinic Diet helps keep your goals within reach. The meal plan is customizable based on your age, activity level, and health goals.