A weight management diet plan typically involves creating a calorie deficit to promote gradual and sustainable weight loss or maintaining a healthy weight. Here’s a general outline for a balanced and nutritious diet plan:

1. Determine your calorie needs: Calculate your daily calorie needs based on your age, gender, weight, height, and activity level. You can find online calculators or consult with a registered dietitian for a more accurate estimation.
2. Eat a variety of foods: Include foods from all major food groups to ensure a balanced intake of nutrients. Focus on whole, unprocessed foods and limit your consumption of sugary snacks, processed foods, and beverages high in added sugars.
3. Portion control: Be mindful of your portion sizes to avoid overeating. Use smaller plates and bowls to help control portion sizes visually.
4. Include lean proteins: Choose lean sources of protein such as skinless poultry, fish, tofu, legumes, and low-fat dairy products. Protein helps keep you full and supports muscle maintenance during weight loss.
5. Load up on fruits and vegetables: Aim to include a variety of colorful fruits and vegetables in your meals. They are low in calories and high in fiber, vitamins, and minerals.
6. Choose whole grains: Opt for whole grains like brown rice, quinoa, whole wheat bread, and oatmeal instead of refined grains. Whole grains provide more fiber and nutrients.
7. Healthy fats: Include sources of healthy fats in moderation, such as avocados, nuts, seeds, and olive oil. These fats are essential for overall health.
8. Stay hydrated: Drink plenty of water throughout the day. Water helps maintain hydration, aids digestion, and can help control hunger.
9. Limit added sugars and processed foods: Minimize your intake of sugary beverages, candies, pastries, and processed snacks. These foods are often high in calories and low in nutrients.
10. Control snacking: If you tend to snack between meals, choose healthy options like fresh fruit, raw vegetables, yogurt, or a handful of nuts.
11. Mindful eating: Pay attention to your body’s hunger and fullness cues. Eat slowly, savor each bite, and stop eating when you feel satisfied, but not overly full.
    
12. Regular physical activity: Combine your diet plan with regular exercise for optimal results. Engage in a combination of cardio exercises, strength training, and flexibility exercises to promote overall fitness.

Remember, it’s essential to consult our healthcare professional or registered dietitian to create a personalized diet plan that suits your specific needs and health conditions.