Nutrition during weight loss
There's no single diet that's right for everyone. But a few food groups deserve special attention — especially when appetite is reduced.
What to prioritize on your plate
Protein
Lean meats, eggs, fish, chicken, legumes (beans, lentils, chickpeas), and dairy. A priority at every meal — helps with satiety and preserving muscle mass.
Vegetables
A variety of leafy greens and vegetables — volume, fiber, vitamins, and minerals with low calorie density.
Fruit
Sources of vitamins, minerals, and fiber — vary the colors and types throughout the week.
Carbohydrates
Whole-food sources (brown rice, sweet potato, oats, whole-grain bread) in an amount suited to your routine and energy needs.
Fats
Olive oil, nuts, avocado, and fatty fish — important for hormones and vitamin absorption.
Fiber
Found in vegetables, fruit with skin, whole grains, and legumes — helps digestion and satiety.
Fluids
Water throughout the day, especially important for those with reduced appetite and thirst from treatment.
What this can look like in a day
These are illustrative examples of meal composition — not an individual dietary prescription and not exact quantities.
Breakfast
Scrambled eggs + fruit + coffee or tea, no sugar
Lunch
Lean protein + rice or sweet potato + beans + mixed salad + olive oil
Snack
Plain yogurt + nuts or fruit
Dinner
Protein + cooked vegetables or salad + a portion of whole-grain carbohydrate
Your nutritional needs depend on age, sex, weight, activity level, labs, and health history. An individualized meal plan should be built with a physician or dietitian.