GOLO 7 Day Meal Plan

Learn how to effectively use the GOLO 7 day Meal Plan, and access a free PDF example. Plus, explore tips for sticking to the plan!

By Olivia Sayson on Apr 08, 2024.

Fact Checked by RJ Gumban.

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What is the GOLO diet?

The GOLO diet is an effective way to lose weight, emphasizing the importance of balancing hormones, particularly insulin, to facilitate sustainable weight loss and improve metabolic health. It strongly emphasizes whole foods, portion control, and mindful dietary choices to effectively regulate insulin levels.

The core principle of the GOLO diet revolves around regulating insulin levels within the body. By choosing foods that have minimal impacts on blood sugar levels, the diet aims to stabilize insulin secretion, preventing fluctuations that can lead to hunger pangs and overeating.

The GOLO diet advocates for a sustainable approach to weight loss. Instead of endorsing extreme calorie restrictions or short-term solutions, it promotes long-term lifestyle changes centered on whole foods and healthy eating habits. This approach encourages individuals to adopt practices that support their weight loss objectives over time, fostering a more sustainable and effective approach to managing their weight loss journey.

Printable GOLO 7 Day Meal Plan

Download this GOLO 7 Day Meal Plan to lose weight, emphasize the importance of balancing hormones, particularly insulin, to facilitate sustainable weight loss and improve metabolic health.

Purposes of the GOLO diet

The GOLO Diet serves several key purposes:

Balancing insulin levels

Central to the GOLO Diet is the goal of balancing insulin levels. Individuals can regulate insulin secretion by choosing foods that promote stable blood sugar levels, reducing the risk of spikes and crashes that can contribute to weight gain and metabolic dysfunction.

Promoting sustainable weight loss

Unlike fad diets prioritizing rapid weight loss through extreme measures, the GOLO Diet focuses on sustainable weight loss practices. Encouraging balanced nutrition and portion control helps individuals achieve and maintain their weight loss goals over the long term.

Improving metabolic health

The GOLO Diet aims to enhance metabolic health by optimizing insulin sensitivity and promoting efficient energy utilization. By improving metabolic function, individuals can experience better blood sugar regulation and reduced risk of metabolic disorders.

Enhancing overall well-being

Ultimately, the GOLO Diet seeks to enhance overall well-being by addressing the underlying factors contributing to weight gain and metabolic dysfunction. Through balanced nutrition, portion control, and lifestyle modifications, individuals can achieve sustainable weight loss and cultivate a healthier relationship with food and their bodies.

How to use this meal plan

Utilizing this meal plan effectively involves several key steps to ensure adherence to the principles of the GOLO diet and maximize its benefits:

1. Review the meal plan

Take the time to thoroughly review the meal plan to familiarize yourself with each day's recommended meals and snacks. Pay attention to portion sizes, food combinations, and meal timings outlined in the plan.

2. Understand the principles

Familiarize yourself with the core principles of the GOLO diet, including the emphasis on balancing insulin levels, consuming whole foods, and practicing portion control. Understanding these principles will help you make informed choices and navigate the meal plan effectively.

3. Plan ahead

Before starting the meal plan, take the time to plan your meals for the upcoming week. Make a shopping list of the ingredients you'll need and ensure your kitchen has nutritious foods that align with the GOLO diet guidelines.

4. Follow the meal schedule

Stick to the meal schedule outlined in the meal plan, aiming to eat meals and snacks consistently throughout the day. This helps regulate insulin levels and maintain steady energy levels while promoting feelings of fullness and satisfaction.

5. Portion control

Pay close attention to portion sizes when preparing and consuming meals and snacks. Use measuring cups, spoons, or visual cues to ensure you consume appropriate portions of each food group as the meal plan recommends.

6. Stay hydrated

Hydration is essential for overall health and weight management. Be sure to drink plenty of water throughout the day, aiming for at least 8-10 glasses daily. Limit consumption of sugary beverages and opt for water, herbal teas, or infused water instead.

7. Listen to your body

Remember your body's hunger and fullness cues while following the meal plan. Eat slowly, savoring each bite, and stop when you feel comfortably satisfied. Avoid overeating or restricting food intake based on external cues.

8. Be flexible

While following the meal plan as closely as possible is essential to losing weight well, it's also important to be flexible and adaptable. If a particular meal or ingredient isn't available or doesn't suit your preferences, don't hesitate to make substitutions while ensuring they align with the principles of the GOLO diet.

9. Monitor progress

Keep track of your progress while following the meal plan. Note any changes in weight, energy levels, hunger, and overall well-being. Adjust the meal plan as needed based on your individual preferences and responses to the dietary changes.

GOLO 7 Day Meal Plan example

We have crafted a Meal Plan PDF example to provide insight into how this meal planning template operates. This sample demonstrates a structured plan for balanced meals and snacks designed to regulate insulin levels and support weight loss, following the principles of the GOLO diet. You can view the sample here or download it as a PDF for reference.

Download this free GOLO 7 Day Meal Plan example here 

GOLO 7 Day Meal Plan example

Tips to help you stick to the meal plan

Sticking to a meal plan can be challenging, but with some strategic tips and habits, you can enhance your adherence to meal plans and maximize the benefits of the meal plan:

Plan and prepare meals in advance

Planning and preparing meals in advance can significantly contribute to your success with the GOLO meal plan. Set aside weekly time to plan your meals, create a shopping list, and prep ingredients. Having nutritious meals readily available reduces the temptation to opt for unhealthy options when hunger strikes.

Follow portion sizes recommended in the meal plan

Proper portion control is key to maintaining balance and achieving your weight loss goals. Pay attention to the portion sizes recommended in the GOLO meal plan and use measuring tools or visual cues to ensure accuracy. Avoid overeating by being mindful of portion sizes, even for healthy foods.

Stay hydrated and drink plenty of water

Hydration is essential for overall health and can support your weight loss efforts. Make it a habit to drink plenty of water throughout the day, aiming for at least 8-10 glasses. Water helps keep you full, aids digestion, and promotes optimal bodily functions. Limit sugary beverages and opt for water or herbal teas instead.

Incorporate regular physical activity into your routine

Physical activity is integral to a healthy lifestyle and complements the GOLO meal plan for optimal results. Incorporate regular exercise into your routine, aiming for at least 30 minutes of moderate-intensity activity most days of the week. Choose activities you enjoy, whether walking, cycling, swimming, or yoga, to stay motivated and consistent.

Monitor your progress and make adjustments as needed

Regularly monitor your progress while following the GOLO meal plan, and be open to making adjustments as needed. Keep track of your weight, energy levels, hunger cues, and overall well-being to gauge the effectiveness of the meal plan. If you notice any areas where you're struggling or not seeing the desired results, don't hesitate to modify your approach or seek guidance from a healthcare professional or nutrition expert.

Control hunger and ravings

Incorporating high-fiber foods, protein-rich snacks, and healthy fats into your meals can significantly control hunger and reduce cravings between meals. Here's how each component helps:

Consume high-fiber foods

Fiber-rich foods like fruits, vegetables, whole grains, brown rice, legumes, and nuts add bulk to your meals, which helps you feel full and satisfied for longer periods. Additionally, fiber slows digestion, stabilizing blood sugar levels and preventing rapid spikes and crashes that can trigger hunger and cravings.

Eat protein-rich snacks

Protein is known for its ability to promote feelings of fullness and satiety. Including protein-rich snacks such as Greek yogurt, cottage cheese, nuts, seeds, hard-boiled eggs, or lean meats in between meals can help curb hunger and prevent overeating during main meals. Protein also helps regulate blood sugar levels and supports muscle repair and growth.

Incorporate healthy fats

Incorporating healthy fats like avocados, olive oil, nuts, seeds, and fatty fish into your meals provides a sense of satisfaction and helps control cravings. Fats take longer to digest, keeping you full and satisfied between meals. Additionally, omega-3 fatty acids found in fatty fish like salmon and trout have been shown to regulate appetite and reduce cravings for high-calorie foods.

Side effects and precautions

While the GOLO diet is generally considered safe for most individuals, it's essential to exercise caution and consider potential side effects and precautions before embarking on any new dietary regimen. Here are some crucial points to keep in mind:

  • Consultation with healthcare professionals: Before initiating the GOLO diet or any weight loss program, it's crucial to consult with a healthcare professional, such as a primary care physician, registered dietitian, or nutritionist. These professionals can offer personalized guidance based on your health status, medical history, and dietary needs.
  • Pre-existing health conditions: Individuals with pre-existing health conditions, such as diabetes, cardiovascular disease, kidney disease, thyroid disorders, or gastrointestinal issues, should exercise caution when considering the GOLO diet. Certain dietary modifications may impact medication efficacy, blood sugar, cholesterol levels, or other health parameters. Consulting with a healthcare provider can help identify potential risks and tailor the diet plan accordingly.
  • Medication interactions: If you are currently taking medications, discussing the GOLO diet with your healthcare provider to assess potential interactions is essential. Changes in dietary patterns, especially those affecting insulin levels or blood sugar regulation, may necessitate medication dosages or timing adjustments. Your healthcare provider can guide you in managing medications while adhering to the GOLO diet.
  • Monitoring nutrient intake: While the GOLO diet emphasizes whole foods and balanced nutrition, it's essential to ensure adequate intake of essential nutrients, vitamins, and minerals. In some cases, restrictive dietary patterns or exclusion of certain food groups may lead to nutrient deficiencies or imbalances. If necessary, regular monitoring of nutrient intake and supplementation can help mitigate potential risks.
  • Individualized approach: Like any dietary plan, the GOLO diet may not suit everyone. Factors such as age, gender, activity level, metabolic rate, and nutritional preferences can influence the appropriateness and effectiveness of the diet. Tailoring the diet plan to individual needs and preferences can enhance adherence and optimize outcomes.
  • Potential side effects: While uncommon, some individuals may experience mild side effects when transitioning to the GOLO diet, such as changes in bowel habits, digestive discomfort, or fluctuations in energy levels. These symptoms are typically transient and tend to resolve as the body adapts to the new dietary regimen.

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What makes the GOLO diet different from other weight loss programs?
What makes the GOLO diet different from other weight loss programs?

Commonly asked questions

What makes the GOLO diet different from other weight loss programs?

The GOLO diet distinguishes itself by balancing insulin levels, promoting sustainable weight loss, and improving metabolic health through whole foods and portion control. It prioritizes long-term lifestyle changes over quick fixes.

Can I follow the GOLO diet if I have dietary restrictions or food allergies?

The GOLO diet offers flexibility and can be adapted to accommodate various dietary restrictions and food allergies. However, consulting with a healthcare professional or registered dietitian is essential to customize the diet plan according to individual needs.

How long does it take to see results on the GOLO diet?

Results on the GOLO diet vary depending on individual factors such as starting weight, metabolic rate, diet plan adherence, and physical activity level. Many individuals may start noticing improvements in energy levels and gradual weight loss within a few weeks of consistently following the GOLO diet. However, significant and sustainable results typically require several weeks to months of commitment to the program.

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