Discover why meal plans work for some nutrition clients and not others, and how to determine if a meal plan is good quality.

When discussing meal plans, I am referring to comprehensive nutrition programs with predetermined meals and quantities designed to create a targeted caloric restriction. These focus on specifics like calorie counts and precise macronutrient ratios for protein, fats, and carbohydrates.

A lot of Nutritionists and Dieticians say that meal plans are bad

This could be because every practitioner has their preferred techniques and styles. Let’s get into the specifics of why some Nutritionists and Dieticians are against meal plans:

Practitioner Focus

Some nutritional practitioners may not prescribe meal plans because it is out of their scope of practice. Julia Plamenig specialises in fat loss, which is likely influenced by her 10 years of experience as a Personal Trainer. Many other Dietitians and Nutritionists have different specialities, such as liver health, PCOS, or menopausal health. That’s why Julia always encourages clients to find a practitioner whose expertise aligns with their goals and needs.

Mental health risks

There’s also evidence to consider. Research shows that 35% of “normal dieters” progress to pathological dieting, and 20-25% of those individuals develop eating disorders. This highlights the potential risks of meal plans for the general public, particularly when they’re not carefully tailored or supported by professional guidance.

That’s why I always conduct a thorough lifestyle and behaviour assessment before recommending a meal plan. This ensures I can determine whether it will be a positive or negative influence on someone’s life.

Overall, there are clear pros and cons to meal plans compared to ongoing sessions that provide nutritional guidance. Let me break it down for you:

This is why I suggest nutrition clients who are serious about results purchase a meal plan, and get ongoing nutrition sessions either fortnightly or monthly, as this gives you the benefits of both options.

But what happens after finishing the meal plan?

If you follow the plan and then stop one day, returning to old eating habits, you’ll likely revert to your previous body type—or worse. This is why so many people say, “diets don’t work.” And they’re right.

Ideally, a nutrition client would complete their meal plan upon reaching their goal and then transition to a more balanced way of eating—a process known as “reverse dieting.” Maintaining body weight can often be more challenging than losing it, as it requires moderation and balanced eating habits. This is why I recommend ongoing sessions for the best results.

I suggest fortnightly or monthly sessions while on a meal plan. While the plan is fantastic for achieving results, it doesn’t inherently teach the skills needed to adapt those changes into lifelong behaviours. Regular follow-ups are essential to bridge that gap.

But don’t we know that counting calories is bad for mental health?

Yes and no. Studies show that counting calories is an effective weight loss tool. When compared to dietary approaches like the Mediterranean diet or intermittent fasting, all of these programs have been shown to achieve similar results. The key factor isn’t the specific method—it’s adherence. That’s why finding a nutritional program that works for you is the most important step – that’s why I put a lot of effort into crafting meal plans that fit your work schedule, eating preferences, and sleeping habits to make them easier to stick to.

Research also shows that the diets that succeed are those that create a caloric deficit. How you achieve that deficit is up to you. One of the best lessons I’ve ever learned about weight loss is that the most effective method is one where you don’t feel deprived. I stand by this wholeheartedly. It’s the only way to make a new eating habit sustainable.

This is why some diets work for certain people and not others. For example, intermittent fasting or keto might feel manageable for one person, while being too restrictive for another.

This is also why I love meal plans. They create a caloric deficit without requiring you to count the calories of everything you eat. Instead, they simplify the process and make it easier to focus on building healthy habits.

What makes a good meal plan?

Is willpower important to succeed in a meal plan?

I don’t believe a program should require willpower to succeed—because if it does, it’s not sustainable. Instead, I focus on creating meal plans that feel like an upgrade to your life. If the meals are tasty, easy to prepare, make you feel great, and are affordable, why would you go back to your old lunch options when this is so much better?

As a nutritionist, my main goal is to find strategies that improve your life, not make it harder. Sustainable change happens when the new habits feel like a win. That’s how lasting results are achieved.

One of my favourite quotes is, “If you don’t plan for success, you are planning to fail.” I take that to heart and leave nothing to chance. Together, we’ll identify potential obstacles and create solutions to overcome them before they even arise.

Other ways to lose weight

There are countless diets out there that can support weight loss, including:

• Mediterranean Diet
• Whole Food Plant-Based Diet
• DASH Diet
• Calorie Counting
• Macronutrient Counting (IIFYM – If It Fits Your Macros)
• Low-carbohydrate diets (like Keto)
• High-Protein Diets (like Bodybuilding Diets)
• Restricting When You Eat (e.g., intermittent fasting or not eating after 8pm)

All of these diets can work—if you follow them. The key is finding what works best for you: something that tastes good, fits into your lifestyle, and feels sustainable.

I’m not a fan of diets that completely restrict major food groups, so there are only a few instances where I would recommend a ketogenic diet. I also believe that most people could significantly improve their health by adopting a vegetarian or vegan lifestyle, although I acknowledge it can be more challenging to implement. While it’s entirely achievable, it does require more knowledge and cooking skills to maintain a balanced and nutritious diet. For those who are vegan, I commend you!

If I had to pick one diet for the majority of people, it would be the Mediterranean Diet. It’s the closest thing to balanced eating and is backed by a wealth of scientific research highlighting its benefits. Here’s an example:

Is a meal plan right for you?

If this is where you are now, and this is where you want to be, there are countless ways I can help you reach your goal. Whether it’s suggesting you drink more water, go to bed earlier, or eat more vegetables, my focus is always on finding the biggest bang for your buck. I want to identify the changes that are easiest to implement but deliver the best results. Now, that sounds like a win-win, doesn’t it?

That said, a meal plan isn’t the best solution for everyone. That’s why I truly appreciate you taking the time to read this blog post and explore the pros and cons of meal plans. It’s all about finding the right strategy for you.

Why I love meal plans

Meal plans are one of my favourite tools because they get results and simplify the process of making lasting nutritional changes. Many people struggle with understanding how much they’re eating, what proper portion sizes look like, or how to incorporate enough vegetables into their meals. Even if they know they need to make changes, it’s often unclear how to put that into practice day-to-day.

That’s why I take a different approach. Instead of teaching each concept step-by-step and hoping it sticks, I start by providing a meal plan that ensures nutrition clients are eating enough fibre, protein, healthy fats, a variety of vegetables, and most importantly, in portion-controlled amounts. This way, they experience noticeable results—like more energy, less bloating, and even better skin or mood—within weeks.

Not only do meal plans create quick wins, but they also eliminate the need for me to teach everything upfront. Nutrition clients simply follow the plan, and as they adjust to these new habits, I explain the “why” behind each change. This not only reinforces healthy behaviours but also clarifies what may have been holding them back from achieving their health or body composition goals.

Teaching these skills through regular sessions alone could take 10 appointments or more, and many nutrition clients lose motivation if they’re spending money without seeing results. A meal plan provides an efficient, effective starting point, making the entire process feel less overwhelming and far more achievable.

My meal plans

My meal plans are nothing like the typical ones you’ll find on the market. When I think of a traditional meal plan, I picture a bodybuilding-style program where you eat the same breakfast, lunch, and dinner every day for three months—or until you run out of willpower.

The meal plans I create are entirely different. In fact, it took me 1.5 to 2 years to develop a template for them. They’re more like a personalised recipe book, offering variety and flexibility. Each plan includes six breakfast options, four lunch options, six snack options, and multiple dinner recipes.

What makes my meal plans unique is that they reflect how an average Westerner might eat if they followed a balanced and healthy diet. All of the meals are simple, delicious, and practical. I steer clear of overly fancy ingredients or complicated recipes, focusing instead on familiar, everyday foods that are easy to prepare and enjoy.

Meal plans can be a fantastic starting point for initiating change

I believe knowledge is power. By teaching my clients the “why” behind each nutritional change, I find that change happens more easily. When people understand the importance of what they’re doing, or trust that it will work, they’re more likely to commit. For example, I’ve noticed that the more someone knows about nutrition, the easier it is for them to make purposeful, targeted changes.

When my nutrition clients reach their first milestone, I always ask, “Was it hard?” The answer is almost always the same: “No.” I’ve spent years wondering why this is, and my theory is simple—it’s not the actions themselves that are hard, but the process of change that feels challenging.

That’s why my mission as a nutritionist is to provide advice that is practical and achievable. My goal isn’t just to write the best meal plan in the world—it’s to create a plan that tastes amazing, is easy to follow, and genuinely makes your life better. That’s what I call an upgrade. At the end of the day, I’m looking for a win-win solution for my clients.

Ready to start your journey? 

If you’re ready to transform your diet and achieve your goals, Julia Plamenig is here to help. Contact her today to discuss a personalised meal plan, nutrition program, or weight loss plan designed just for you. Let’s make your health a priority!