Want to lose a few pounds and wondering what to put on your plate to achieve it? Don't panic, we're here to give you a helping hand with some great, balanced menu ideas.

To lose weight without stress, without surprises, you have to eat a balanced diet and just the right amount. That's the key. Basically, a weight loss menu that gives you all the nutrients you need, but without drowning you in calories. Not bad, right?

Foods to favor for weight loss

Now that we're on the same page, let's see what foods you should put at the top of your list to lose those extra pounds. Nothing complicated, just good foods that will make you feel good and help you achieve your goals:

• Fresh vegetables: Broccoli, spinach, zucchini, peppers, tomatoes, etc.

• Fresh Fruits: Strawberries, apples, oranges, kiwis, berries, etc.

• Lean proteins: Grilled chicken, turkey, fish (salmon, trout), tofu, egg white , etc.

• Whole Grains: Quinoa, Brown Rice, Oats, Millet, etc.

• Legumes: Lentils, chickpeas, kidney beans, split peas, etc.

• Low-fat dairy products: Plain Greek yogurt, cottage cheese, skim milk.

• Nuts and seeds: Almonds, walnuts, chia seeds, flax seeds, etc.

• Healthy oils: Olive oil, coconut oil, flaxseed oil.

• Herbs and spices: Parsley, basil, turmeric, ginger, pepper, etc.

Of course, try to favor seasonal fruits and vegetables as much as possible. Nature is well made; each season meets a need of the human body. Eating seasonal produce is good for your body and the planet!

And if you want to mix up your protein a little, you can also turn to protein powder! It's great because you can mix it however you like, and there are plenty of different flavors to try. If you're interested, you might want to check out the Squad Nutrition protein range.

Foods to Avoid for Weight Loss

It's time to talk about what's best to avoid if you want to say "bye-bye" to excess weight. Let's face it, there are a few things you'll want to leave behind to achieve your weight loss goals:

• Sweets and candies

• Sodas and sugary drinks

• Fried foods (fries, donuts, etc.)

• Chips and salty snacks

• Pastries and Viennese pastries

• Industrial prepared meals

• Sauces high in fat and sugar

• Hard liquor, sweet cocktails and beer

• Biscuits, cakes and sweet snacks

• Fatty delicatessen products (sausage, pâté)

• High-fat ice creams and creamy desserts

• Fast food (burgers, pizzas, etc.)

Beware of false friends of weight loss

Even when you're trying your best to create a weight-loss meal plan, there are still a few pitfalls you shouldn't fall into. To help you avoid them, here are three false-friend foods to avoid or limit when dieting.

Light products

Diet sodas and diet foods have several disadvantages for your figure. They don't break the habit of sugar addiction, so the addiction and craving for sugary snacks are maintained. These products lead to excessive calorie consumption, which can hinder weight loss.

Industrial fruit juices

It's common to have a healthy image of fruit juices and other smoothies, even industrial ones. In reality, these are often very sweet products, sometimes as sweet as sodas, and devoid of micronutrients. They can therefore have negative impacts on health and weight. It's better to opt for water and unsweetened drinks.

Breakfast cereals

Most processed breakfast cereals have no place in a fat-loss diet. They're full of simple sugars and lack fiber and micronutrients, which contribute to weight gain.

With all this information in hand, you have the keys to creating a weight loss-friendly menu. Let us give you some ideas so you don't get completely lost at first.

3 ideas for slimming menus

Menu 1

Breakfast	Lunch	Dinner
A bowl of oatmeal with fresh berries and chia seeds A slice of toasted wholemeal bread with almond butter A cup of green tea	Quinoa salad with fresh vegetables (tomatoes, cucumbers, peppers) and grilled chicken A handful of nuts An apple	Grilled fish fillet with a herb and lemon marinade Steamed vegetables (broccoli, carrots, green beans) A baked sweet potato

Menu 2

Breakfast	Lunch	Dinner
Green smoothie (spinach, banana, kiwi, a little orange juice) A blueberry muffin made with almond flour	Lettuce wrap with canned tuna, crunchy vegetables (grated carrots, cucumber) and a light yogurt sauce A few celery sticks with hummus A pear	Roasted chicken with herbs, served with cauliflower puree Green salad with avocado slices and sunflower seeds A chamomile herbal tea

Menu 3

Breakfast	Lunch	Dinner
Mushroom and Spinach Omelette A slice of toasted wholemeal bread An orange	Lentil salad with diced feta, cherry tomatoes and olives, dressed with a light balsamic vinegar vinaigrette A plain Greek yogurt with a teaspoon of honey Some almonds	Stir-fried vegetables (eggplant, peppers, zucchini) with tofu sautéed with garlic and ginger Quinoa cooked in vegetable broth A mint infusion

Now you have a solid foundation to build your new healthy habits! Choose foods that you enjoy and feel good about, while keeping your health and wellness goals in mind.

Not forgetting hydration

A crucial point to remember in your weight loss quest is hydration. Drinking enough water throughout the day is essential to keep your metabolism running, aid digestion, and keep you feeling full. Additionally, thirst can often be mistaken for hunger, so staying well hydrated can help you avoid unnecessary snacking. Always keep a water bottle handy and don't hesitate to quench your thirst regularly.

Well done again for your motivation, you're on the right track, so keep it up!