Weight Loss Meal Plan

When it comes to losing weight, the number of calories you consume each day is a critical factor. However, it’s not as straightforward as simply reducing your calorie intake; you also need to make sure that the food you eat provides all the essential nutrients your body needs to maintain good health. At DubaiPT Personal Trainers, we understand that everyone’s weight loss journey is unique, which is why we offer personalized weight loss diet plans tailored to your individual needs. Our plans are designed to help you lose weight in a healthy, sustainable way, so you can achieve the results you want without compromising your well-being.

Why a professional nutritionist should create a weight loss meal plan for you

A professional nutritionist can create a weight loss meal plan tailored specifically to your individual needs, taking into account factors such as your current health status, activity level, and dietary preferences. Unlike generic diet plans found online or in magazines, a personalized meal plan takes into account your unique circumstances, making it much more effective in achieving your weight loss goals. Additionally, a nutritionist can help you make healthy choices while still enjoying your favorite foods, ensuring that your meal plan is sustainable and enjoyable in the long run. With a professional nutritionist’s guidance and expertise, you can be confident that you are fueling your body with the right nutrients and making progress towards a healthier, happier you.

At DubaiPT Personal Trainers, our team of nutritionists and fitness experts work together to create a comprehensive weight loss program that includes personalized meal plans and tailored workout routines. With our support, you can achieve your weight loss goals in a healthy, sustainable way that fits your lifestyle. Our nutritionists will work with you to create a meal plan that meets your individual needs and preferences, taking into account any dietary restrictions or allergies. Meanwhile, our personal trainers will guide you through effective workout routines designed to boost your metabolism and help you burn fat. With our integrated approach to weight loss, you can feel confident that you are making progress toward a healthier, happier lifestyle.

DubaiPT Gives You Options: Meal Plans, Training Sessions, or Both – You Choose!

DubaiPT Personal Trainers recognizes that everyone’s weight loss journey is different, which is why we offer flexible options for our clients. You have the power to customize your program based on your needs and preferences. We offer personalized meal plans designed by experienced nutritionists and training sessions led by our skilled personal trainers and tailored to your fitness level and individual needs. Whether you prefer to focus on your diet or your exercise routine, or you want to combine both for a comprehensive weight loss program, DubaiPT can accommodate your needs. Our goal is to empower you to take charge of your weight loss journey and achieve your goals in a way that works best for you.

Why you should consider combining a weight loss meal plan and working with a personal trainer

While losing weight may seem easy in theory – eating healthily, controlling your daily calorie intake, and exercising – it can be challenging in practice, especially for those who struggle with commitment, particularly when it comes to nutrition. That’s where DubaiPT Personal Trainers comes in. By providing our clients with high-quality, customized weight-loss meal plans, we help them stay dedicated to their goals and achieve sustainable weight loss.

However, for the best possible results, it’s important to combine healthy eating with regular exercise. Our personal trainers can help you maximize your weight loss efforts and guide you through fat-burning workouts, such as:

• HIIT workout
• CrossFit training
• Aerobic exercise
• Cardio exercise

By combining our weight loss meal plans with personalized training sessions, you can achieve your goals faster and more effectively, enjoying the benefits of a healthy lifestyle.

How to get personalized meal plans tailored to your goals

DubaiPT Personal Trainers offers three different plan options, all of which can be modified to suit the vegetarian diet:

1. Weight loss
2. Lean muscle
3. Weight gain

You can get your healthy and balanced meal plan in three simple steps:

1. Consult with a dietician for free—Before you choose a meal plan, we offer a free consultation with a dietician to ensure that your meal plan is crafted specifically for your needs and general condition. We prioritize food safety and hygiene to provide our clients with the best possible service
2. Try out our meals—We offer a five-day trial with no strings attached. Once you fall in love with our delicious meals, you can choose to go with 10, 20, or 24-day meal plans
3. Have your meals delivered to your doorstep—To make healthy eating as convenient as possible, we deliver your meals directly to your doorstep between 2 and 6 am in special cooler bags that are bought and owned by our clients for 150 AED. To ensure a smooth operation, customers are requested to leave the cooler bag at their doorstep each night, so our delivery team can collect it the next day during meal drop-off

Enjoy flexible payment options

With flexible meal plan options come flexible payment options. You can pay for your weight loss meal plan either in cash or by bank transfer. The only stipulation is that full payment must be settled within two days of registration, and proof of transfer should be sent by WhatsApp to confirm payment. If you miss that period, food delivery will be put on hold until you settle the payment.

Make meal prep easy with DubaiPT’s sample weight loss meal plan with make-ahead options

We have designed a low-calorie meal plan Dubai residents will love. It is both simple and effective. One of the best things about this plan is that you can prepare many of the meals in advance, saving you time and ensuring that you always have healthy food on hand. For breakfast on days 1 and 3, you can prepare Banana-Nut Oatmeal Cups. For lunch and dinner on days 2, 3, 4, and 5, prepare Chipotle-Lime Cauliflower Taco Bowls. And for snacks on days 2, 4, 5, and 6, you can hard-boil four eggs. This balanced meal plan is just one example of how DubaiPT Personal Trainers can help you achieve your weight loss goals in a healthy and sustainable way.

Day one

Breakfast (390 calories)

• 2 portions of Baked Banana-Nut Oatmeal Cups
• 1 clementine

Preparation:

1. Preheat your oven to 375 degrees F and coat a muffin tin with cooking spray.
2. In a bowl, combine mashed bananas, oats, milk, brown sugar, eggs, cinnamon, baking powder, salt, and vanilla.
3. Add chopped pecans to the mixture and stir to combine.
4. Pour the mixture into the muffin cups, filling each cup no more than 1/3 full.
5. Bake for about 25 minutes, or until a toothpick inserted into the center of a muffin comes out clean.
6. Enjoy your delicious and healthy banana-nut oatmeal cups!

A pre-lunch snack (190 calories)

• 1 sliced medium-sized apple
• 1 tbsp. of peanut butter

Lunch (325 calories)

• 1 portion of Veggie & hummus sandwich

Preparation

To make a quick and tasty sandwich, first spread mashed avocado on one slice of bread and hummus on the other. Then, add bell pepper, cucumber, carrots, and greens. Slice the sandwich in half and it’s ready to eat! If you want to make it ahead of time, you can refrigerate it for up to 4 hours.

An after-lunch snack (105 calories)

• 1 medium-sized banana

Dinner (506 calories)

• 1 portion of Sheet-Pan Chicken Fajita Bowls
• 1/3 cup of cooked brown rice

Here’s how to prepare Sheet-Pan Chicken Fajita Bowls:

1. Preheat your oven to 525°F and place a baking sheet inside.
2. In a bowl, mix cumin, chili powder, garlic powder, paprika, ground pepper, ½ tsp salt, and oil. Add onions, red and green peppers, and chicken to the mixture.
3. Take the hot baking sheet out of the oven and coat it with cooking spray. Spread the chicken and vegetable mixture on the pan and bake for 15 minutes.
4. While the chicken and vegetables are baking, mix black beans, kale, ¼ tsp salt, and 1 tbsp olive oil in a bowl.
5. After 15 minutes, take the pan out of the oven and stir the chicken and vegetables. Spread the kale and beans over the top and put the pan back in the oven for another 5 to 7 minutes.
6. While the chicken and vegetables are finishing up, mix lime juice, yogurt, and water in a separate bowl.
7. Finally, divide the chicken and vegetable mixture into 4 portions, drizzle with the yogurt mixture, and serve.

Day 2

Breakfast (387 calories)

• 2 portions of Baked Banana-Nut Oatmeal Cups
• 1 clementine

A pre-lunch snack (192 calories)

• 1 oz. of Cheddar cheese
• 1 hard-boiled egg

Lunch (344 calories)

• 1 portion of Chipotle-Lime Cauliflower Taco Bowls

Preparation:

1. Preheat your oven to 450°F and line a large, rimmed baking pan with aluminum foil.
2. Blend lime juice, honey, chipotle, garlic, and salt in a blender to make a sauce.
3. Coat the cauliflower with the sauce and sprinkle with onion. Place the cauliflower on the baking sheet.
4. Roast for 18 to 20 minutes, stirring once, until the cauliflower is tender and browned.
5. Set the cauliflower aside to cool.
6. While the cauliflower is cooling, divide quinoa among 4 containers with lids.
7. Top each container with ¼ of the cauliflower mixture, ¼ cup of black beans, and 2 tbsp of cheese.
8. Refrigerate for up to 4 days.

An after-lunch snack (95 calories)

• 1 medium-sized apple

Dinner (495 calories)

• 1 portion of Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce
• 1 portion of Oven Sweet-Potato Fries

Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce preparation:

1. In a small bowl, mix lemon juice, 2 tbsp. tahini, 1 tsp. miso, ½ tsp. garlic powder, 12 tsp. onion powder, and ¼ tsp. pepper.
2. Gradually add water to the mixture while whisking until it becomes smooth, then add 1 tsp. chives.
3. In a food processor, add chickpeas, cumin, salt, 2 tbsp. tahini, 1 tsp. garlic powder, 2 tsp. miso, ¾ tsp. onion powder, and a teaspoon of pepper powder.
4. Mix the ingredients in the food processor until they form a consistent mixture.
5. Add 2 tbsp. of chives and parsley to the mixture and mix again, and transfer the mixture to a bowl.
6. Squeeze a zucchini in a clean kitchen towel to remove excess moisture, and add it to the bowl along with oats.
7. Mix the mixture with your hands and divide it into 4 patties.
8. Heat a large nonstick skillet over medium heat, add oil, and cook the patties until they turn golden and crispy, approximately for 4 to 5 minutes.
9. Flip the patties and cook for an additional 2 to 4 minutes.
10. Serve the patties on buns and top with tahini-ranch sauce, tomato slices, and arugula.

Day 3

Breakfast (378 calories)

• 2 portions of Baked Banana-Nut Oatmeal Cups
• 1 clementine

A pre-lunch snack (95 calories)

• 1 medium-sized apple

Lunch (344 calories)

• 1 portion of Chipotle-Lime Cauliflower Taco Bowls

An after-lunch snack (105 calories)

• 1 medium-sized banana
• 1 tbsp. of peanut butter

Dinner (475 calories)

• 1 portion of Easy Salmon Cakes over 2 cups of baby spinach
• 1 2-inch piece of whole-wheat baguette

Preparation:

Coat a baking sheet with cooking spray and put it into an oven that you preheated to 450 degrees F. Add 1 tsp. of oil to a large nonstick skillet and heat it to medium heat. Cook onion and celery until they soften (around 3 minutes), add in the parsley, and remove from the heat. Next, remove the skin and bones from your salmon, and pull it apart with a fork. Place it in a bowl, add an egg, mustard, and the onion mixture, and mix everything well.  Then, divide it into 8 portions and shape them into about 2 ½ inches wide patties.

Heat your pan again, oil it, and cook your patties for 2 to 3 minutes. Use a spatula to turn them over to the baking sheet. Finally, bake your salmon cakes for 15 to 20 minutes until they are golden. While they bake, prepare a Creamy Dill Sauce that you will use to coat your cakes once they are done.

If you are preparing meals for your weight loss diet plan in advance, do not bake this. Instead, refrigerate it (up to 8 hours) once you are done shaping your patties.

Day 4

Breakfast (393 calories)

• 1 portion muesli with raspberries
• 1 medium-sized banana

Muesli with raspberries preparation:

Simply top the muesli with raspberries and milk, wait for a few minutes to let the muesli soak in the milk, and you are ready to go.

A pre-lunch snack (78 calories)

• 1 hard-boiled egg sprinkled with a pinch of Himalayan salt and pepper powder

Lunch (344 calories)

• 1 portion of Chipotle-Lime Cauliflower Taco Bowls

An after-lunch snack (188 calories)

• 1/2 cup of fresh raspberries
• 1 oz. of quality dark chocolate

Dinner (521 calories)

1 portion of Chicken & Cucumber Lettuce Wraps with Peanut Sauce

Here’s how to prepare Chicken & Cucumber Lettuce Wraps with Peanut Sauce:

Use a small bowl to whisk peanut butter honey, water, soy sauce, and sesame oil. Heat a large nonstick skillet over medium heat and add olive oil. Add Serrano, ginger, scallion whites, and garlic, and cook until ingredients start to soften (for about 2 minutes). Next, add chicken to the mix and cook it through for 3 to 4 minutes while breaking everything up with a spoon. Now, add the peanut sauce to the pan with the chicken and cook until the whole sauce is thickened, which should happen after 3-4 minutes. Once it’s done, remove from heat and add scallion greens and jicama to the mix. Serve it in lettuce leaves with rice, cucumber, live wedges, and cilantro.

Day 5

Breakfast (393 calories)

• 1 portion muesli with raspberries

A pre-lunch snack (192 calories)

• 1 oz. of Cheddar cheese
• 1 hard-boiled egg sprinkled with Himalayan salt

Lunch (344 calories)

• 1 portion of Chipotle-Lime Cauliflower Taco Bowls

An after-lunch snack (210 calories)

• 1 medium-sized banana
• 1 tbsp. of peanut butter

Dinner (454 calories)

• 1 portion of Mediterranean Ravioli with Artichokes & Olives

The steps to make this dish:

1. Boil a large pot of water and cook the ravioli according to the directions on the package.
2. Drain the ravioli and mix with 1 tbsp. of oil. Set it aside.
3. Heat a large nonstick skillet over medium heat and add 1 tbsp. of oil.
4. Add artichokes and beans to the skillet and fry them quickly for 2 to 3 minutes.
5. Add the cooked ravioli, olives, pine nuts, basil, and sun-dried tomatoes to the skillet.
6. Mix everything together until it’s heated through.
7. Serve and enjoy a healthy meal that fits perfectly in your weight loss diet plan!

Day 6

Breakfast (393 calories)

• 1 serving of Muesli with Raspberries
• 1 medium-sized banana

A pre-lunch snack (200 calories)

• 1 medium-sized apple
• 1 tbsp. of peanut butter

Lunch (360 calories)

• 1 portion of Veggie & Hummus Sandwich
• 1 clementine

An after-lunch snack (78 calories)

• 1 hard-boiled egg sprinkled with a pinch of Himalayan salt and pepper powder

Dinner (465 calories)

• 1 portion of Curried Sweet Potato & Peanut Soup
• 1 2-inch slice of whole-wheat baguette

Curried Sweet Potato & Peanut Soup preparation:

Heat a large pot on medium heat and oil it with olive oil. Cook onion until it becomes soft and transparent (around 4 minutes). Add garlic, curry paste, Serrano, and ginger, and cook for an additional 1 minute. Add sweet potatoes and water and wait until it boils. Now reduce the heat to medium-low and leave it partially covered for 10 to 12 minutes or until the potatoes become soft. Transfer half of that soup to a blender, add peanuts and coconut milk, and mix until you get a puree. Pour the mixture back into the remaining soup and add beans, pepper, and salt. Continue cooking for a few minutes. Once you remove it from the heat, add lime juice and cilantro. And that is it—another meal for your new weight-loss diets plan is done.

Day 7

Breakfast (285 calories)

• 1 portion of “Egg in a Hole” Peppers with Avocado Salsa

“Egg in a Hole” Peppers with Avocado Salsa preparation:

Finely dice bell peppers (remove seeds and inside membranes) and slice them into four equal rings. Use a medium bowl to mix the pepper with onion, jalapeno, avocado, tomatoes, cilantro, lime juice, and ½ tsp. of salt. Heat a nonstick skillet to medium heat and oil it with 1 tsp. of olive oil. Add pepper rings and crack 1 egg into each ring. Season it with salt and pepper. and cook for 2 to 3 minutes until the whites are set, but make sure to leave the yolk liquid. Flip and cook for another minute if you want the yolk runny or 2 minutes if you want it firm. Serve with avocado salsa and garnish, and add cilantro if you want.

A pre-lunch snack (95 calories)

• 1 medium-sized apple

Lunch (345 calories)

• 1 serving of Curried Sweet Potato & Peanut Soup

After lunch snack (220 calories)

• 1 cup of fresh raspberries
• 1 oz. of quality dark chocolate

Dinner (556 calories)

• 1 1/2 portion of Spinach & Artichoke Dip Pasta

Spinach & Artichoke Dip Pasta preparation

Cook your pasta following the instructions on the packaging. Get a large saucepan and cook spinach with 1 tbsp. of water over medium heat. Cook for about 2 minutes until it is wilted, and transfer to a smaller bowl.

Mix cream cheese and milk and cook until the cheese melts. Add parmesan on top with some garlic and pepper powder and cook until it thickens and starts bubbling. Next, drain the spinach you prepared earlier and add it to the sauce. Add in some artichokes and pasta, and cook until everything is warmed.

Get fit in Dubai with personalized weight loss meal plans and DubaiPT Personal Trainers!

You now have a foolproof weight loss meal plan to get you started. To make your diet more varied and your life easier, let professional dietitians design a perfect meal plan for you and have freshly-cooked meals delivered to your doorstep.

To supercharge your progress, consider enlisting the help of a top-notch personal trainer in Dubai who can take the guesswork out of healthy eating and lifestyle. They will guide you through a comprehensive weight loss program and help you shed those stubborn pounds. Stay focused and committed, and don’t hesitate to reach out to DubaiPT Personal Trainers for further support and information.