Free shipping starting from 59 € 🎁

4.8 / 5Reviews

🚚 Fast delivery
Shop:
Language:

Create a diet plan for weight loss

In case you don't yet have a plan (in the truest sense of the word): A diet plan for weight loss will make your diet significantly easier. We'll show you how to create one.

Ernährungsplan zum Abnehmen - SHEKO
4 Min
Last updated on 29.12.2025
from Paulina
Contents

In case you don't yet have a plan (literally): A diet plan for weight loss makes losing weight significantly easier. You can plan your meals and calculate calories in advance. This way, you have everything under control. We'll explain what you need to pay attention to when creating your diet plan for weight loss.

That's why a nutrition plan is useful

Proper planning of your day is crucial for weight loss! A personalized nutrition plan helps you count calories and thus more easily achieve your calorie deficit . When losing weight, it's especially important to stay below your daily calorie needs so that your body taps into its (fat) reserves.

Because: To lose 1 kg of body fat, a person needs to save approximately 7700 kcal. If you plan your meals in advance, you don't have to give up your favorite dishes and recipes; instead, you can plan them in such a way that you still achieve your calorie deficit . Furthermore, this allows you to set your goals right from the start of your journey and reach them more easily and quickly.

If you regularly plan your meals in advance, cooking becomes a no-brainer (and everyday stress can be avoided altogether). A meal plan can also help you transition to a balanced diet in the long run and prevent the yo-yo effect . Bad habits? A thing of the past!

Basics for your nutrition plan

Your weight loss diet plan is based on fresh foods that are essential for a healthy and balanced diet and optimally nourish your body. Foods suitable for weight loss :

  • fruit and vegetables
  • Protein products (e.g. dairy products and cheese),
  • lean meat and fish
  • whole grain products
  • healthy fats

Your body needs a balanced mix of the foods mentioned every day. Remember: the focus is on a calorie deficit. Pay attention to fiber intake ; it's especially important to include it in your diet! A calorie deficit occurs when you burn more calories than you consume. Creating a meal plan allows you to plan different recipes for the week , shop accordingly, and keep better track of your nutrition.

Overview of different nutritional concepts

Before you can create a diet plan for weight loss, you first need an overview of the jungle of nutritional concepts. We have compiled some of the most popular concepts for you.

Intermittent fasting : Here you maintain a calorie deficit and only eat at specific times. The goal is to give your body time to regenerate.
Low carb : A classic among nutritional concepts is the idea of ​​drastically reducing carbohydrates so that your body obtains the necessary energy from fat reserves.
Sugar-free diet : This concept revolves entirely around eliminating sugar from your diet. It's a concept for people with incredible willpower.
Formula diet : With the formula diet, you replace some of your meals with our SHEKO shakes. This helps you combat cravings and keep better track of your calorie intake.

Create your own nutrition plan

Your nutrition plan is tailored to you, so it's important that you define a goal. Write down your current values ​​and your target values, and then create a structure for your plan. This includes:

1

Create a plan for an entire week.

2

Include three lines for main meals and two lines for snacks.

3

Plan enough space for notes about calories.

4

Also, plan space to note the nutritional content.

5

Calculate your daily calorie requirement and subtract between 300 and 700 calories from it.

6

Note the value above the nutrition plan and adjust it so that you stay within the calculated calorie range.

7

Adapt your food intake to your goal. For example, you need more calories to build muscle.

8

Fill your plan with healthy foods and reduce empty carbohydrates like sugar.

First step: Calculate basal metabolic rate and determine calorie requirements.

The key to losing weight with a diet plan is to maintain a calorie deficit. To do this, you first need to know your daily calorie needs . We've created a calorie calculator so you can calculate this in just a few minutes and get started right away. developed.

Based on your information, the calculator shows you your daily calorie requirement , which you can use to adjust your diet plan for weight loss, and you will receive personalized recommendations !

Second step: Enter meals with calorie information.

This does require some hard work, but no pain, no gain, and therefore no less weight on the scale. Create your meal plan and enter your meals here, including their calorie information .

It's important that you stick to the maximum amounts specified in your plan . Eating double the portion without calculating it is pointless. The frustration of not seeing any changes on the scale is significant and jeopardizes your long-term weight loss success. Pay particular attention to the additional calories in drinks!

Tip

Incorporate SHEKO shakes into your diet plan as meal replacements. This way, you can easily keep track of your calories and feel satisfied without having to forgo a sweet treat. Nothing can go wrong on your path to success!

Diet plan for weight loss with SHEKO

With SHEKO products, you can deliciously enhance your diet without having to forgo a little indulgence. It's easy to get the vitamins , nutrients, and minerals you need. Proteins The shakes are also really filling. Our recipe gallery also offers plenty of inspiration for planning your other meals.

Nutrition plan: What else should you pay attention to?

Creating a diet plan for weight loss is the foundation for your success. But the following tips are also important:

1
Stay hydrated

Drink enough water to boost your metabolism.

2
Sport and fitness in everyday life

Stay in shape! Keep moving and increase your workouts to strengthen your muscles, burn fat and increase your calorie expenditure.

3
Stimulate fat burning and metabolism

Add more spice to your food to support your fat burning.

4
Sleep makes you slim

Get enough sleep so your body can regenerate.

5
no problem

Avoid stress to lower your insulin levels.

Bestseller
Balance Shake Bundles
(29748)
Balance Shake Bundles
"The Supply of 150 Shake Meals"
£81.00 GBP*
£81.00 GBP* £85.00
£60.00 kg

Summary & Conclusion

We recommend creating a meal plan to help you lose weight . Your meal plan is the foundation for keeping track of everything. Here you calculate your calorie needs and put together a varied diet. This way, you can see exactly what foods you're eating each day and make adjustments to your diet if you're not seeing enough results.

Our SHEKO shakes make losing weight incredibly easy: They taste delicious, are quick to prepare, and you don't have to count calories . Speaking of calories: As a complete meal replacement with only about 200 kcal, our shakes support you in creating the calorie deficit that's essential for weight loss . What do you have to lose (besides a few kilos)?

FAQ about losing weight with a diet plan

Here we have compiled the most frequently asked questions that repeatedly arise regarding weight loss with a diet plan:

What should I eat to lose weight?
Anything that tastes good is allowed. The main thing is that you don't exceed your calculated calorie intake. For healthy weight loss, however, we recommend including plenty of fruits and vegetables, healthy fats and carbohydrates, and ensuring you get enough protein in your plan.

What's the best way to lose weight with a diet plan?
Plan your meals so that you always have a little extra. It's always possible that you'll have an off day and end up eating a bit more. Stick to the quantities listed in your plan and vary it to keep your diet interesting.

How do I create a nutrition plan?
Calculate your daily calorie needs and the calorie deficit you require. Then, for each day of the week, write down what foods you will eat and in what quantities, and calculate the calories. This way, you'll have everything under control.

¹ To lose weight, you must replace two daily meals with SHEKO Shakes as part of a calorie-reduced, varied and balanced diet with sufficient fluid intake.

Latest articles