Weight Loss Diet in Greenville, NC

If you want a weight loss diet in Greenville, NC that fits real life, you’re in the right place. At East Carolina Weight Loss, we coach a protein-forward plate method built from your body composition scan. You’ll get clear targets, a grocery list, restaurant swaps, and weekly accountability—no starving, no shots.

How We Personalize Your Meal Plan

Scan first, then plan. Your visit starts with a body composition scan so we can set a realistic calorie target and minimum daily protein. From there we build a plan you can keep.

• Simple plate method:
  Fill ½ plate with produce, ¼ plate with protein, and ¼ plate with smart carbs.

• Protein at every meal:
  Eggs, Greek yogurt, chicken, fish, tofu, or lean beef keep you fuller, longer.

• Realistic portions:
  We teach hand-size portions so you can eat out without tracking every bite.

• One habit each week:
  We adjust your diet a little at a time so changes stick.

Prefer natural methods? See our GLP-1 alternatives education page.

Quick Portion Guide (No Math)

We’ll tailor this at your body composition scan.

7-Day Starter Framework

This is a framework, not a rigid plan. Swap foods you enjoy and mix and match.

Breakfast ideas

• Greek yogurt + berries + granola sprinkle

• 2 eggs + whole-grain toast + fruit

• Protein smoothie with spinach and banana

Lunch ideas

• Chicken, rice & veggie bowl

• Tuna salad on greens with crackers

• Turkey wrap + side salad

Dinner ideas

• Salmon + potatoes + asparagus

• Stir-fry (tofu or chicken) + veggies + rice

• Lean burger + baked fries + slaw

Smart snacks

• String cheese + apple

• Cottage cheese + fruit

• Nuts, jerky, or hummus + carrots

Want help building your week? Work with a weight loss coach for a step-by-step plan.

Eating Out in Greenville (Fast, Friendly Swaps)

You can follow a Greenville weight loss diet and still enjoy local spots.

• Choose grilled or roasted protein; skip fried versions when you can.

• Swap sides: ask for double veggies or a side salad.

• Sauces on the side and water or zero-calorie drinks.

• Split larger entrées or save half for lunch tomorrow.

Not sure what to order at your favorite place? Bring a menu to your session—we’ll mark “go-to” choices for next time.

Grocery List Essentials

• Proteins: eggs, chicken breast, ground turkey, fish, Greek yogurt, cottage cheese, tofu, canned tuna

• Produce: berries, bananas, apples, salad kits, broccoli, peppers, frozen mixed veggies

• Smart carbs: potatoes, rice, oats, whole-grain wraps, beans, quinoa

• Flavor & fats: olive oil, salsa, hummus, nuts, avocado, light dressings

• Quick add-ons: low-sugar granola, protein shakes, jerky, microwave rice

What Clients Notice First

• More energy and steadier hunger from enough protein and fiber

• Inches off the waist as we adjust portions to your scan

• Easier meals with repeatable breakfasts and fast dinners

Common Mistakes We Help You Avoid

• Skipping protein at breakfast and lunch

• Too little fiber or water (cravings follow)

• All-or-nothing rules that backfire on weekends

• No plan for eating out or busy nights

You don’t have to be perfect. We set one small goal each week and keep moving forward.

Start Your Weight Loss Diet in Greenville, NC

Book your free body composition scan and leave with a 7-day plan tailored to your numbers. Then meet weekly with your coach to keep momentum.

• Join our weight loss program in Greenville, NC

• Book a body composition scan

• Work with a weight loss coach

• Prefer natural options? Read GLP-1 alternatives

This page is for education only. East Carolina Weight Loss does not prescribe medications.