{"id":26209,"date":"2021-08-24T14:46:11","date_gmt":"2021-08-24T14:46:11","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=26209"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"6-week-meal-plan","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/6-week-meal-plan\/","title":{"rendered":"6-Week Meal Plan: Clear Your Pantry And Stock Up On This Healthy Foods To Lose Weight In Just Over A Month"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-meal-plan\/#The_6-Week_Meal_Plan_For_Weight_Loss\" >The 6-Week Meal Plan For Weight Loss<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-meal-plan\/#Day_One\" >Day One<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-meal-plan\/#Day_Two\" >Day Two<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-meal-plan\/#Day_Three\" >Day Three<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-meal-plan\/#Day_Four\" >Day Four<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-meal-plan\/#Day_Five\" >Day Five<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-meal-plan\/#Day_Six\" >Day Six<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-meal-plan\/#Day_Seven\" >Day Seven<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-meal-plan\/#Step_1_Remove_These_Foods_From_Your_Pantry\" >Step 1: Remove These Foods From Your Pantry<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-meal-plan\/#Added_Sugar\" >Added Sugar<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-meal-plan\/#Processed_Foods\" >Processed Foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-meal-plan\/#Partially_Hydrogenated_Vegetable_Oil\" >Partially Hydrogenated Vegetable Oil<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-meal-plan\/#Artificial_Flavor_Enhancers\" >Artificial Flavor Enhancers<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-meal-plan\/#Artificial_Sweeteners\" >Artificial Sweeteners<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-meal-plan\/#Step_2_Put_These_Healthy_Foods_In_Your_Shopping_List\" >Step 2: Put These Healthy Foods In Your Shopping List<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-meal-plan\/#Canned_Beans\" >Canned Beans<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-meal-plan\/#Frozen_Fruit_And_Vegetables\" >Frozen Fruit And Vegetables<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-meal-plan\/#Fermented_Foods\" >Fermented Foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-meal-plan\/#Nuts_Seeds_And_Nut_Butters\" >Nuts, Seeds, And Nut Butters<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-meal-plan\/#Whole_Grains\" >Whole Grains<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-meal-plan\/#Healthy_Fats_For_Cooking\" >Healthy Fats For Cooking<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-meal-plan\/#Step_3_Control_Your_Appetite\" >Step 3: Control Your Appetite<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-meal-plan\/#Drink_More_Water\" >Drink More Water<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-meal-plan\/#Question_Your_Hunger\" >Question Your Hunger<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-meal-plan\/#Step_4_Gauge_Portion_Sizes\" >Step 4: Gauge Portion Sizes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-meal-plan\/#Step_5_Do_This_If_You_Slip_Up_And_Overindulge\" >Step 5: Do This If You Slip Up And Overindulge<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-meal-plan\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-meal-plan\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/stage.betterme.world\/articles\/6-week-meal-plan\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">If you&#8217;ve been wondering, &#8220;How much weight can I lose in 6 weeks?&#8221; Expert-recommended weight loss hovers around 1-2 lbs per week (any more and you risk upsetting your metabolism), so most people could potentially lose around half a stone of fat in six weeks, while others will be just shy of a stone.<\/span><\/p>\n<p><a href=\"https:\/\/store.betterme.world\/?utm_source=blog&amp;utm_medium=6_Week_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-41519 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/ezgif-1-10ae84de74.gif\" alt=\"BetterMe\" width=\"770\" height=\"432\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">One weight loss secret many people don&#8217;t know when creating a 6-week meal plan is that success depends not only on what you eat but also on which habits you cultivate. In just six short weeks, you can revolutionize the way you eat in small, easy, and practical steps.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this article, we&#8217;ll show you how to <a href=\"https:\/\/betterme.world\/articles\/30-day-smoothie-diet\/\">lose weight<\/a> in 6 weeks. Besides a 6-week weight loss meal plan, we have tips for how to create healthy habits that last a lifetime.\u00a0<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/2-week-family-meal-plan\/\">2-Week Family Meal Plan To Instill Healthy Eating Habits<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_6-Week_Meal_Plan_For_Weight_Loss\"><\/span><b>The 6-Week Meal Plan For Weight Loss<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You probably know that to lose weight, you must create a calorie deficit. While the ideal deficit will vary from one person to the next, most people can lose weight on a 1500 calorie diet plan.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s a sample 1-week weight loss meal plan to get you started:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_One\"><\/span><b>Day One<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><b>Breakfast: <\/b><span style=\"font-weight: 400;\">2 bowls of Greek yogurt made with berries, nuts, and honey- 59.1g carbs, 10.8g fat, 39.1g protein, and 467 calories<\/span><\/li>\n<li><b>Lunch: <\/b><span style=\"font-weight: 400;\">1 cup of grapes and 1 cup of basic protein shake- 31.9g carbs, 6.0g fat, 33.1g protein, and 346 calories<\/span><\/li>\n<li><b>Snack: <\/b><span style=\"font-weight: 400;\">2 servings of turkey lettuce roll ups and a banana- 32.3g carbs, 3.0g fat, 20.6g protein, and 224 calories<\/span><\/li>\n<li><b>Dinner: <\/b><span style=\"font-weight: 400;\">1 BBQ chicken sandwich- 40.2g carbs, 14.9g fat, 41.8g protein, and 470 calories<\/span><\/li>\n<li><b>Total daily calories: <\/b><span style=\"font-weight: 400;\">1507 calories<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Two\"><\/span><b>Day Two<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><b>Breakfast: <\/b><span style=\"font-weight: 400;\">2 <a href=\"https:\/\/betterme.world\/articles\/are-bananas-good-for-weight-loss\/\">banana<\/a> egg pancakes and 1 ounce of granola- 42.3g carbs, 15.8g fat, 17.9g protein, and 387 calories<\/span><\/li>\n<li><b>Lunch: <\/b><span style=\"font-weight: 400;\">1 mango protein shake- 44.3g carbs, 6.1g fat, 32.8g protein, and 355 calories<\/span><\/li>\n<li><b>Snack: <\/b><span style=\"font-weight: 400;\">1 serving of yogurt and banana- 35.1g carbs, 1.3g fat, 24.4g protein, and 239 calories<\/span><\/li>\n<li><b>Dinner: <\/b><span style=\"font-weight: 400;\">2 servings of cauliflower chicken fried rice- 35.6g carbs, 23.8g fat, 43.3g protein, and 510 calories<\/span><\/li>\n<li><b>Total daily calories: <\/b><span style=\"font-weight: 400;\">1490 calories<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Week_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-33089 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4624-1024x576.png\" alt=\"6-week meal plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4624.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4624-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4624.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4624.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Three\"><\/span><b>Day Three<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><b>Breakfast: <\/b><span style=\"font-weight: 400;\">1 serving of sunrise smoothie- 47.1g carbs, 12g fat, 30.6g protein, and 404 calories<\/span><\/li>\n<li><b>Lunch: <\/b><span style=\"font-weight: 400;\">2 servings of tuna stuffed pepper- 24.8g carbs, 5.5g fat, 70.1g protein, and 424 calories<\/span><\/li>\n<li><b>Snack: <\/b><span style=\"font-weight: 400;\">1 cup of nonfat Greek yogurt and 1 cup of grapes- 35.4g carbs, 1.1g fat, 25.6g protein, and 246 calories<\/span><\/li>\n<li><b>Dinner: <\/b><span style=\"font-weight: 400;\">1 turkey and onion quesadillas- 50.1g carbs, 16.4g fat, 21.1g protein, and 437 calories<\/span><\/li>\n<li><b>Total daily calories: <\/b><span style=\"font-weight: 400;\">1510 calories<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Four\"><\/span><b>Day Four<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><b>Breakfast: <\/b><span style=\"font-weight: 400;\">2 bowls of dairy-free strawberry oatmeal- 87.7g carbs, 3.1g fat, 12.1g protein, and 389 calories<\/span><\/li>\n<li><b>Lunch: <\/b><span style=\"font-weight: 400;\">2 servings of simple lemon pepper tuna and a banana- 30.4g carbs, 3.7g fat, 65.5g protein, and 401 calories<\/span><\/li>\n<li><b>Snack: <\/b><span style=\"font-weight: 400;\">1 cup of nonfat Greek yogurt and 1 cup of grapes- 35.4g carbs, 1.1g fat, 25.6g protein, and 246 calories<\/span><\/li>\n<li><b>Dinner: <\/b><span style=\"font-weight: 400;\">1 serving of almond butter chicken salad lettuce wrap- 22.2g carbs, 15.4g fat, 57.5g protein, and 578.6 calories<\/span><\/li>\n<li><b>Total daily calories: <\/b><span style=\"font-weight: 400;\">1492 calories<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Week_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-37506 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/8-6-1024x576.jpg\" alt=\"6-week meal plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/8-6.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/8-6-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/8-6.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/8-6-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/03\/8-6.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Five\"><\/span><b>Day Five<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><b>Breakfast: <\/b><span style=\"font-weight: 400;\">2 bowls of dairy-free strawberry oatmeal- 87.7g carbs, 3.1g fat, 12.1g protein, and 389 calories<\/span><\/li>\n<li><b>Lunch: <\/b><span style=\"font-weight: 400;\">2 servings of quick buffalo chicken salad- 17.6g carbs, 17.6g fat, 56.8g protein, and 456 calories<\/span><\/li>\n<li><b>Snack: <\/b><span style=\"font-weight: 400;\">2 slices of cantaloupe and 1 ounce of almonds- 17.4g carbs, 14.5g fat, 7.2g protein, and 211 calories<\/span><\/li>\n<li><b>Dinner: <\/b><span style=\"font-weight: 400;\">1 serving of tomato mozzarella tuna melt- 31.6g carbs, 15.8g fat, 51.1g protein, and 461 calories<\/span><\/li>\n<li><b>Total daily calories: <\/b><span style=\"font-weight: 400;\">1517 calories<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Six\"><\/span><b>Day Six<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><b>Breakfast: <\/b><span style=\"font-weight: 400;\">1 bowl of knock-oats- 63.5g carbs, 19.4g fat, 14g protein, and 451 calories<\/span><\/li>\n<li><b>Lunch: <\/b><span style=\"font-weight: 400;\">1 peach protein smoothie- 46.8.8g carbs, 3.7g fat, 33.6g protein, and 345 calories<\/span><\/li>\n<li><b>Snack: <\/b><span style=\"font-weight: 400;\">1 serving of yogurt and banana- 35.1g carbs, 1.3g fat, 24.4g protein, and 239 calories<\/span><\/li>\n<li><b>Dinner: <\/b><span style=\"font-weight: 400;\">1 serving of tuna curry melt- 34.9g carbs, 9.9g fat, 45.3g protein, and 409 calories<\/span><\/li>\n<li><b>Total daily calories: <\/b><span style=\"font-weight: 400;\">1444 calories<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_Seven\"><\/span><b>Day Seven<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><b>Breakfast: <\/b><span style=\"font-weight: 400;\">2 bowls of corn flakes- 70.6g carbs, 9.9g fat, 20.3g protein, and 444 calories<\/span><\/li>\n<li><b>Lunch: <\/b><span style=\"font-weight: 400;\">1 serving of peanut butter yogurt- 16.3g carbs, 17.4g fat, 31.5g protein, and 345 calories<\/span><\/li>\n<li><b>Snack: <\/b><span style=\"font-weight: 400;\">1 serving of yogurt and banana- 35.1g carbs, 1.3g fat, 24.4g protein, and 239 calories<\/span><\/li>\n<li><b>Dinner: <\/b><span style=\"font-weight: 400;\">2 chicken wraps- 49.2g carbs, 11.6g fat. 47.9g protein and 504.9 calories<\/span><\/li>\n<li><b>Total daily calories: <\/b><span style=\"font-weight: 400;\">1533 calories<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe app will kick you out of the mental funk, shake off your extra weight, rid you of your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Week_Meal_Plan\">change your life for the better<\/a>!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_1_Remove_These_Foods_From_Your_Pantry\"><\/span><b>Step 1: Remove These Foods From Your Pantry<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Throwing together a quick, nutritious meal requires a well-stocked kitchen. However, some food items in your pantry might make it hard for you to see results while on this 6-week challenge meal plan. Limiting these food items from your pantry might help you stay on track with your weight loss goals and improve your overall health:<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Week_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-32581 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/4-9-1024x576.jpg\" alt=\"6-week meal plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/4-9.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/4-9-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/4-9.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/4-9-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/4-9.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Added_Sugar\"><\/span><b>Added Sugar<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Added sugar is one the sneakiest ingredients that feature in a variety of foods you probably have in your pantry. Sugar can show up in bread, granola bars, and soup. It&#8217;s also often lurking in more unexpected places like salad dressings, ketchup, and cereal bars.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Breakfast cereals are notorious for their high sugar content. Although some brands are fortified with vitamins and minerals, this doesn&#8217;t take away from their high sugar content. When you&#8217;re trying to <a href=\"https:\/\/betterme.world\/articles\/21-day-anti-inflammatory-diet\/\">lose weight<\/a>, there&#8217;s really no place for any item with empty calories in your diet plan.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Processed_Foods\"><\/span><b>Processed Foods<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Highly processed foods contain a lot of added sugar. Moreover, a diet packed full of processed foods means you&#8217;ll miss out on essential vitamins and minerals that will help you lose weight (<\/span><a href=\"https:\/\/www.lhsfna.org\/index.cfm\/lifelines\/may-2019\/the-many-health-risks-of-processed-foods\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Processed foods often contain artificial flavor enhancers, which can be linked to hormone disruption, a risk factor for heart disease and type 2 diabetes (<\/span><a href=\"https:\/\/www.lhsfna.org\/index.cfm\/lifelines\/may-2019\/the-many-health-risks-of-processed-foods\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). It&#8217;s much better to eliminate these items from your pantry because they have no nutritional value whatsoever.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Partially_Hydrogenated_Vegetable_Oil\"><\/span><b>Partially Hydrogenated Vegetable Oil<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Modified vegetable fats like margarine can be more dangerous than saturated animal fats when it comes to increasing cholesterol levels in the blood. Products containing partially hydrogenated vegetable oils have been linked to serious health issues, including heart disease, cancer, and type 2 diabetes (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19345947\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Completely avoid these harmful items by removing them from your kitchen.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Removing the following foods from your pantry might help you control cravings for unhealthy foods while losing weight on this 6-week challenge meal plan.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Week_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-33272 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4631-1024x576.png\" alt=\"6-week meal plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4631.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4631-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4631.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4631.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Artificial_Flavor_Enhancers\"><\/span><b>Artificial Flavor Enhancers<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">One of the easiest ways to curb cravings is to cut out artificial additives. While it&#8217;s not possible to completely eliminate all artificially flavored foods from <a href=\"https:\/\/betterme.world\/articles\/1-month-meal-plan\/\">your diet<\/a>, choosing fresh ingredients over pre-packaged fare can help.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Removing these artificial flavor enhancers from your pantry might curb cravings for unhealthy foods while you lose weight on this 6-week challenge meal plan.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Artificial_Sweeteners\"><\/span><b>Artificial Sweeteners<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">If you&#8217;re trying to lose weight, a good rule of thumb is to avoid all artificial sweeteners because they can trigger hunger and sweet cravings later on in the day. Some studies suggest that sugar substitutes may actually increase appetite and food intake (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5896338\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You&#8217;ll be much better off if you eliminate them entirely from your diet, so here&#8217;s how to do it.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/how-to-stop-eating-junk-food\/\">How To Stop Eating Junk Food: Tips And Tricks To Improve Your Eating Habits<\/a><\/span><\/i><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_2_Put_These_Healthy_Foods_In_Your_Shopping_List\"><\/span><b>Step 2: Put These Healthy Foods In Your Shopping List<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Making healthy meals is much easier when you have healthy ingredients in your pantry.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Week_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-32272 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4601-1024x576.png\" alt=\"6-week meal plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4601.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4601-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4601.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4601.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Here are a few selections that you should prioritize the next time you go shopping:<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Canned_Beans\"><\/span><b>Canned Beans<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p>Canned beans are an easy way of getting more protein into your diet while <a href=\"https:\/\/betterme.world\/articles\/raw-food-diet-meal-plan\/\">losing weight<\/a>.<\/p>\n<p><span style=\"font-weight: 400;\">Beans are not only convenient but also an easy way of adding more protein to your diet. Beans and lentils are packed with fiber, which will help you feel satisfied for longer. Fiber-rich foods also keep blood sugar levels stable, preventing those energy peaks and troughs we often get when snacking sugary treats (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/fiber\/art-20043983\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Include them in your 6-week body makeover meal plan because they&#8217;re a great source of fiber that makes you feel full for longer.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Frozen_Fruit_And_Vegetables\"><\/span><b>Frozen Fruit And Vegetables<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Frozen vegetables are the perfect alternative to fresh ones if you&#8217;re not a fan of the taste or texture after a long day in the kitchen. The nutrients found in these frozen fruits and vegetables haven&#8217;t been destroyed during transportation, as may be the case with canned produce. Frozen vegetables can also be a lifesaver if you&#8217;re in a rush when <a href=\"https:\/\/betterme.world\/articles\/12-week-carb-cycling-meal-plan\/\">planning meals<\/a> for the week because they cook up quickly and don&#8217;t require any pre-chopping or peeling.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Frozen fruit is usually cheaper than fresh produce too, so if you&#8217;re on a tight budget, it&#8217;s the perfect way to get your five servings of fruit per day.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Week_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-32214 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4402-1024x576.png\" alt=\"6-week meal plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4402.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4402-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4402.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4402-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4402.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Fermented_Foods\"><\/span><b>Fermented Foods<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Fermented foods like sauerkraut are packed full of good bacteria that may help improve digestion. They may also reduce inflammation in the body, which has been linked to chronic disease (<\/span><a href=\"https:\/\/www.bmj.com\/content\/361\/bmj.k2179\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Sauerkraut is also easy to make at home and tastes great with some whole grain bread as an easy snack alternative during this 6-week weight loss challenge meal plan.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Nuts_Seeds_And_Nut_Butters\"><\/span><b>Nuts, Seeds, And Nut Butters<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">These foods are filled with heart-healthy fats, protein, and fiber which can help you feel fuller for longer while providing energy to fuel your workouts sessions. Nuts and seeds also contain antioxidants that may lower the risk of various diseases like cancer and cardiovascular disease (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/Nuts-and-seeds#:~:text=Nuts%20and%20seeds%20are%20good,intake%2C%20and%20help%20burn%20energy.\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Nut butters, like peanut butter, are packed with healthy fats that regulate appetite by stabilizing blood sugar levels.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Week_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-32175 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4504-1024x576.png\" alt=\"6-week meal plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4504.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4504-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4504.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4504.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Whole_Grains\"><\/span><b>Whole Grains<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Instead of white flour and white rice, it&#8217;s best to choose whole grains to lose weight. Whole-grain foods like oats, barley, rye, and brown rice are high in fiber that helps keep blood sugar levels stable while also providing greater satiety than their processed counterparts (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/fiber\/art-20043983\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whole grains are one of the healthiest foods you can eat when trying to lose weight on this 6-week shred meal plan because they&#8217;re a good source of fiber which makes you feel full for longer (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/fiber\/art-20043983\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Healthy_Fats_For_Cooking\"><\/span><b>Healthy Fats For Cooking<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Healthy fats like <a href=\"https:\/\/betterme.world\/articles\/7-day-healthy-meal-plan\/\">olive oil<\/a>, canola oil, and avocado oil are great for cooking because they keep food from sticking to the pan or grill, which is especially important if you&#8217;re following a paleo diet.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They also make it easier to add flavor to your meals because you don&#8217;t need a lot of salt when using these oils. Virgin or extra-virgin olive oil is best for healthy diets because, unlike refined oils that have been stripped of most of their beneficial compounds during production, virgin olive oils still contain high levels of antioxidants (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6770785\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Week_Meal_Plan\">propel your weight loss journey<\/a> into high gear!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Week_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-32169 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4595-1024x576.png\" alt=\"6-week meal plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4595.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4595-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4595.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4595-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4595.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_3_Control_Your_Appetite\"><\/span><b>Step 3: Control Your Appetite<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cutting out these food groups from <a href=\"https:\/\/betterme.world\/articles\/1200-calorie-diabetic-diet\/\">your diet<\/a> might help you lose weight on this 6-week challenge meal plan, but it&#8217;s important to control your appetite as well. Since many of us have become accustomed to constantly eating throughout the day and night, it&#8217;s a good idea to learn some new strategies for managing hunger when cravings strike.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are a few ways to do that during this 6-week weight loss challenge meal plan:<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Drink_More_Water\"><\/span><b>Drink More Water<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">It&#8217;s no surprise that drinking more water can help you feel full so if you&#8217;re feeling hungry, reach for a glass of water before reaching for that sugary snack. Drinking more water might even help with the headaches and bloating that many people experience when dieting.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Question_Your_Hunger\"><\/span><b>Question Your Hunger<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">If hunger pangs persist, it&#8217;s important to ask yourself, &#8220;Am I really hungry or is my mind playing tricks on me?&#8221; Hunger is often confused with sudden cravings, and as such, it can be hard to know if we actually need a meal or not. If you&#8217;re still hungry an hour after eating a meal, try snacking on something healthy like carrot sticks and hummus until the hunger subsides.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Week_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-32164 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4591-1024x576.png\" alt=\"6-week meal plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4591.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4591-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4591.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4591-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Frame-4591.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_4_Gauge_Portion_Sizes\"><\/span><b>Step 4: Gauge Portion Sizes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Portion control is one of the most important habits to develop if you&#8217;re looking to lose weight and keep it off for good. While different types of foods require varying amounts of servings per day, it&#8217;s a good idea to start by visualizing the size of your plate at every meal.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Keeping your meals small but filling is an important part of this 6-week challenge meal plan because when you fill up on nutritious foods, there&#8217;s less room for high-calorie snacks like desserts or candies that can sabotage weight loss efforts.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s important to keep things simple, so you don&#8217;t get frustrated and quit. Using your hand to measure portions is not only convenient but also less stressful compared to other methods such as counting calories and weighing food. The hand sizes portion guide is simplified as follows:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your palm determines your protein portions.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Veggie portions are determined by your fist.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your cupped hand determines your carb portions.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your thumb determines your fat portions.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_5_Do_This_If_You_Slip_Up_And_Overindulge\"><\/span><b>Step 5: Do This If You Slip Up And Overindulge<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Losing weight doesn&#8217;t happen overnight, so don&#8217;t get discouraged if you fall off the wagon once or twice during this 6-week weight loss challenge meal plan. If that happens, don&#8217;t take it as a sign to abandon healthy eating entirely.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you do slip up and eat something that isn&#8217;t part of your healthy diet, it&#8217;s best to forgive yourself as quickly as possible because self-loathing will only lead to more mistakes down the road. What you should do is acknowledge the slip-up, accept it, and get back to healthy eating.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Even though good nutrition is a cornerstone of this 6-week challenge meal plan, it&#8217;s just one aspect that will help you lose weight. The most important part of the equation is to combine healthy eating habits with exercise, so if you want to maximize your results on this challenge, you have to put in the work.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=6_Week_Meal_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><iframe title=\"BetterMe app\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/a_J4nIpoGmc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5896338\/\"><span style=\"font-weight: 400;\">Chronic Intake of Commercial Sweeteners Induces Changes in Feeding Behavior and Signaling Pathways Related to the Control of Appetite in BALB\/c Mice<\/span><\/a><span style=\"font-weight: 400;\"> (2018, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/fiber\/art-20043983\"><span style=\"font-weight: 400;\">Dietary fiber: Essential for a healthy Diet <\/span><\/a><span style=\"font-weight: 400;\">(2021, mayoclinic.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/Nuts-and-seeds\"><span style=\"font-weight: 400;\">Nuts and seeds<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., vic.gov.au)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.bmj.com\/content\/361\/bmj.k2179\"><span style=\"font-weight: 400;\">Role of the gut microbiota in nutrition and health<\/span><\/a><span style=\"font-weight: 400;\"> (2018, bmj.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.lhsfna.org\/index.cfm\/lifelines\/may-2019\/the-many-health-risks-of-processed-foods\/\"><span style=\"font-weight: 400;\">The Many Health Risks of Processed Foods<\/span><\/a><span style=\"font-weight: 400;\"> (2019, lhsfna.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19345947\/\"><span style=\"font-weight: 400;\">The negative effects of hydrogenated trans fats and what to do about them<\/span><\/a><span style=\"font-weight: 400;\"> (2009, pubmed.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6770785\/\">Virgin Olive Oil and Health: Summary of the III International Conference on Virgin Olive Oil and Health Consensus Report, JAEN (Spain) 2018<\/a> (2019, nih.gov)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>If you&#8217;ve been wondering, &#8220;How much weight can I lose in 6 weeks?&#8221; Expert-recommended weight loss hovers around 1-2 lbs per week (any more and you risk upsetting your metabolism), so most people could potentially lose around half a stone of fat in six weeks, while others will be just shy of a stone. One [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":26211,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[67,172],"tags":[],"coauthors":[125,87],"class_list":["post-26209","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diets","category-meal-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>6-Week Meal Plan: Clear Your Pantry And Stock Up On This Healthy Foods To Lose Weight In Just Over A Month - BetterMe<\/title>\n<meta name=\"description\" content=\"Tired of fad diets that don&#039;t work? Here&#039;s a 6-week meal plan that shows a method of eating healthier, appetite control, and mindfulness.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6-Week Meal Plan: Clear Your Pantry And Stock Up On This Healthy Foods To Lose Weight In Just Over A Month\" \/>\n<meta property=\"og:description\" content=\"Tired of fad diets that don&#039;t work? Here&#039;s a 6-week meal plan that shows a method of eating healthier, appetite control, and mindfulness.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/6-week-meal-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1470475217.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"668\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eve Chalicha, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/6-week-meal-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/6-week-meal-plan\/\"},\"author\":{\"name\":\"Eve Chalicha\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/f8c5a64265d6d209f233b4701abced9c\"},\"headline\":\"6-Week Meal Plan: Clear Your Pantry And Stock Up On This Healthy Foods To Lose Weight In Just Over A Month\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/6-week-meal-plan\/\"},\"wordCount\":2519,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/6-week-meal-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1470475217.jpg\",\"articleSection\":[\"Diets\",\"Meal Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">If you've been wondering, \\\"How much weight can I lose in 6 weeks?\\\" Expert-recommended weight loss hovers around 1-2 lbs per week (any more and you risk upsetting your metabolism), so most people could potentially lose around half a stone of fat in six weeks, while others will be just shy of a stone.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/store.betterme.world\/?utm_source=blog&amp;utm_medium=6_Week_Meal_Plan\\\"><img class=\\\"aligncenter wp-image-41519 size-full\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/07\/ezgif-1-10ae84de74.gif\\\" alt=\\\"BetterMe\\\" width=\\\"770\\\" height=\\\"432\\\" \/><\/a>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">One weight loss secret many people don't know when creating a 6-week meal plan is that success depends not only on what you eat but also on which habits you cultivate. In just six short weeks, you can revolutionize the way you eat in small, easy, and practical steps.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In this article, we'll show you how to <a href=\\\"https:\/\/betterme.world\/articles\/30-day-smoothie-diet\/\\\">lose weight<\/a> in 6 weeks. Besides a 6-week weight loss meal plan, we have tips for how to create healthy habits that last a lifetime.\u00a0<\/span>\\r\\n\\r\\n<i><span style=\\\"font-weight: 400;\\\"><strong>Read More:<\/strong> <a href=\\\"https:\/\/betterme.world\/articles\/2-week-family-meal-plan\/\\\">2-Week Family Meal Plan To Instill Healthy Eating Habits<\/a><\/span><\/i>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>The 6-Week Meal Plan For Weight Loss<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">You probably know that to lose weight, you must create a calorie deficit. While the ideal deficit will vary from one person to the next, most people can lose weight on a 1500 calorie diet plan.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here's a sample 1-week weight loss meal plan to get you started:<\/span>\\r\\n<h3 style=\\\"text-align: center;\\\"><b>Day One<\/b><\/h3>\\r\\n<ul>\\r\\n \\t<li><b>Breakfast: <\/b><span style=\\\"font-weight: 400;\\\">2 bowls of Greek yogurt made with berri ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/6-week-meal-plan\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/6-week-meal-plan\/\",\"name\":\"6-Week Meal Plan: Clear Your Pantry And Stock Up On This Healthy Foods To Lose Weight In Just Over A Month - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/6-week-meal-plan\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/6-week-meal-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1470475217.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Tired of fad diets that don't work? 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In just six short weeks, you can revolutionize the way you eat in small, easy, and practical steps.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In this article, we'll show you how to <a href=\"https:\/\/betterme.world\/articles\/30-day-smoothie-diet\/\">lose weight<\/a> in 6 weeks. Besides a 6-week weight loss meal plan, we have tips for how to create healthy habits that last a lifetime.\u00a0<\/span>\r\n\r\n<i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/2-week-family-meal-plan\/\">2-Week Family Meal Plan To Instill Healthy Eating Habits<\/a><\/span><\/i>\r\n<h2 style=\"text-align: center;\"><b>The 6-Week Meal Plan For Weight Loss<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">You probably know that to lose weight, you must create a calorie deficit. While the ideal deficit will vary from one person to the next, most people can lose weight on a 1500 calorie diet plan.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here's a sample 1-week weight loss meal plan to get you started:<\/span>\r\n<h3 style=\"text-align: center;\"><b>Day One<\/b><\/h3>\r\n<ul>\r\n \t<li><b>Breakfast: <\/b><span style=\"font-weight: 400;\">2 bowls of Greek yogurt made with berri ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/6-week-meal-plan\/","url":"https:\/\/stage.betterme.world\/articles\/6-week-meal-plan\/","name":"6-Week Meal Plan: Clear Your Pantry And Stock Up On This Healthy Foods To Lose Weight In Just Over A Month - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/6-week-meal-plan\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/6-week-meal-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1470475217.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Tired of fad diets that don't work? 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She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.","url":"https:\/\/stage.betterme.world\/articles\/author\/evechalicha\/"}]}},"_links":{"self":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/26209","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/users\/51"}],"replies":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=26209"}],"version-history":[{"count":0,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/26209\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media\/26211"}],"wp:attachment":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=26209"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=26209"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=26209"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=26209"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}