Healthy Meal Plan for Weight Loss – Meal Plan for Weight Loss

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You don’t have to starve yourself to lose weight; eating more is also a solution!. Eating high calorie foods and starving yourself isn’t going to get you anywhere; you keep repeating an endless cycle. Your calorie intake is still high, and the body only burns a limited amount of fat while you go on your no food diet. So the next day, you are back where you started except the fact that you have exposed yourself to more medical complications. Introducing a diet program will aid weight loss; a diet program is the intake of low-calorie foods and edibles that supports weight loss. Some types of food will also help you lose weight as they are naturals; eating them doesn’t require any form of diet. So for you to lose weight using a menu, we have made a seven days healthy meal plan for weight loss. This diet program is made up of foods with little calories and weight loss foods.

Day 1

Breakfast

Apple almond pancakes: to prepare, apply one tablespoon of almond butter on a slice of whole grain-pancakes add half sliced apple and one tablespoon of honey. Serve with a cup of soya milk.

Lunch

Turkey sandwich: use four ounces of roasted turkey breast with assorted vegetables, baby greens, and few slices of tomatoes and onions. Spread with low sodium ground mustard.

Dinner

Salad mustard dressing: to prepare to add slices of lettuce, cucumber, tomatoes, and cabbages. It should be dressed with hungry mustard dressing.

Day 2

Breakfast

Toasted half whole-grain bagel, spread with fat-free cheese can be taken with a cup of non-fat milk coffee. If a desired small amount of sugar can be applied.

Lunch

Three to four ounces of tuna with a cup of tomato, sliced cucumber, a cup of broccoli and other desired assorted vegetables added with a tablespoon of vinaigrette.

Dinner

Pork with veggies: use three ounces of pork, with a cup of baked acorn squash, two teaspoons of green beans, and a little amount of cinnamon. Add a variety of desired vegetables then include a few tablespoons of olive oil and vinegar.

Day 3

Breakfast

Overnight oats with blueberries: to make apply a half cup of oats, one tablespoon of chia seeds, half cup of blueberries, half cup of non-fat milk with a half cup of plain low-fat Greek yogurt.

Lunch:

Mexican couscous: to prepare, use a quarter cup of whole-wheat couscous cooked with half cup low-sodium chicken broth, half cup of chopped tomato, one teaspoon of olive oil, one tablespoon of lime juice, half cup of frozen corn and a half cup of no-salt canned black beans

Dinner:

Steak and potatoes: use three ounces of grilled sirloin steak, six ounces of baked sweet potatoes, two cups of spinach with one teaspoon olive oil and chopped garlic together with half cup no-salt cannellini beans.

Day 4

Breakfast

Berry smoothie: to make this, add a half cup of banana, half cup of frozen strawberries, half cup of soya milk with a half cup of plain, low-fat Greek yogurt.

Lunch

Black bean salad: to make add a half cup of no-salt-added canned black beans, with half cup red onions, half cup scallions, half chopped red pepper, half cup orange slices add other greens and a tablespoon of vinegar. It should be served with fruit.

Dinner

Baked potatoes with two tablespoons of fat-free sour cream with a little number of scallions; a few ounces of chopped garlic can be added to it.

Day 5

Breakfast

Breakfast burritos: to prepare, add three scrambled eggs, quarter diced yellow bell pepper, one tablespoon of chopped sweet onions, one tablespoon of salsa, half cup diced tomato, half cup of no-salt-added canned black beans.

Lunch

Salad: to make this, add all your desired vegetables like cabbage, broccoli, lettuce etc. Dress it with a three-quarter cup of plain, low-fat yogurt, half cup of fat-free sour cream, half cup of unsweetened low-sodium ketchup.

Dinner

Four ounces of grilled mahi-mahi, one cup of steamed carrot, 1 cup of steamed broccoli, one teaspoon of sesame seeds and two tablespoons of teriyaki sauce.

Day 6

Breakfast

Tropical breakfast smoothie: blend a half cup of plain, non-fat Greek yogurt, a small banana, half cup of calcium-fortified orange fruit juice, half cup of pineapple with ice.

Lunch

Tuna sandwich: make a sandwich with canned tuna with plain low-fat yogurt, chopped celery, onions and spinach on whole wheat bread

Dinner

Sautéed spinach: pour a six-ounce bag of prewashed spinach (baby) into a small amount of hot water. Add minced garlic and one tablespoon of lemon juice.

Day 7

Breakfast

Wheat toast: add two slices of whole-wheat toast with two hard boiled eggs, the sauce can be added if desired

Lunch

Chicken parm: add three ounces of precooked chicken breast with slices of tomato, one slice of reduced fat mozzarella and a teaspoon of vinegar.

Dinner

Pork and pear: four ounces of roasted pork should be topped with one diced pear. Include chopped celery sautéed in one teaspoon of olive oil and two teaspoons of balsamic vinegar. You may add baked potato if desired.

Supplements

Fruits, proteins, and vegetables can be taken as snacks, desserts, and mid-morning snacks they are natural supplements to the diet. They can also be eaten instead of some edibles listed above if you are allergic or you are not a fan of a particular item.

This seven-day healthy meal plan will help you achieve your weight loss goals. The food can be substituted, and your diet should always be with low or no fat consumables.

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