Nutrition Plan for Weight Loss

Updated on 27. Dec. 2018
Nutrition Plan
Nutrition Plan

You want to eat healthy and delicious, but lose some extra weight? No problem, our new EAT SMARTER nutrition plan will help you lose that weight. Our experts have put together week-long recipes to help you do just that. Now you can easily and deliciously lose up to 1 kilo/ 2 lbs in 7 days.

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Nutrition Plan for Weight Loss

Healthy dieting while also eating deliciously – this is many people’s dream. But most diets focus on quick weight loss, forgetting all about food quality in the process. Long-term success brings a change in diet, but only if you also enjoy the food you’re eating! Our EAT SMARTER nutrition plan for weight loss helps you supply your body with high quality protein, fiber-rich carbohydrates, healthy fats and essential vitamins. With this plan you can lose weight without starving yourself and dangerous vitamin deficiencies.

Basics of the EAT SMARTER Week

The EAT SMARTER program is based on a slightly reduced calorie mixed diet in which one loses up to 1 kilo/ 2 lbs per week. The German Nutrition Society (DGE) recommends 0.5/ to 1 kilo/ 1 to 2 lbs in 2 weeks for healthy loss. So if you don’t lose a kilo/ half a pound every week, you're still on the right track – Focus on the long-term success and stick with it!

The EAT SMARTER eating plan for weight loss provides about 2100 calories for men and about 1600 calories per day for women. With this structure, 450 calories should be spent on breakfast for women and 400 on lunch and dinner, allowing for two 150 calorie snacks throughout the day. For men this breaks down to around 500 calories for breakfast and 600 for lunch and dinner with 200 calorie snacks. This means men can eat up to a third more per portion than women can.

Nutrition Plan for Weight Loss: Staying Hydrated

The most important base is drinking. If we drink too little we feel tired and unfocused. In addition, drinking makes sure that we feel less hungry because our stomach is already filled with liquid. At least 1.5 liters (less than half a gallon) per day is recommended, up to 3 liters is even better. The lowest calorie drink is, of course, water. Unsweetened teas are also good. Juice, on the other hand, contains a lot of sugar and therefore also a lot of calories. Coffee, black tea and alcohol should only be consumed rarely.

Nutrition Plan for Weight Loss: Exercise Counts

In addition to the nutrition plan for weight loss our EAT SMARTER experts recommend about half an hour to an hour of exercise per day. This includes fast walks and taking a bike to work. Those who want to exercise more are encouraged to do so. Sports that are well suited for beginners are jogging, swimming or cycling as well as moderate weight training. After each day with "real" sports, a recovery day should follow.

Nutrition Plan for Weight Loss: The Recipes

All recipes in our nutrition plan for weight loss are easy to prepare and can also be pre-cooked the day before. This way you can easily take your food to work the next day. The cereal mixes and snacks (granola bars, muffins) can even be prepared on Sunday for the entire week. On Sunday in the EAT SMARTER week, instead of two snacks, there is a piece of cake. All calorie specifications are per serving/ piece!


The recipe for the green leaf salads from Friday and Sunday:

  • A handful of fresh green lettuce (50 g/1.76 oz = 7 calories)
  • 1 teaspoon of olive oil (54 calories)
  • 1 teaspoon vinegar (1.5 calories)
  • Salt
  • Pepper


Mix oil and vinegar into the salad. Season with salt and pepper to taste (62.5 calories).

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