Meal Plan for Weight Loss: 7 DAY Easy Steps, Based on Science

meal plan for weight loss


You can set some new health and fitness goals with the meal plan for weight loss. When you change your diet, that doesn't mean you need to do cleansing or detoxification.

You can do weight loss, smart and healthy ways with a 7-day diet plan for weight loss.

Fitbit Dietitian Tracy Morris developed a kickstart one-week meal plan to help clients get results quickly.

GUEST TIPS FOR LOSS WEIGHT (7 DAYS)

DAY 1

On day 1 you can make a breakfast menu with a simple meal plan to lose weight. You can make a green smoothie (made with ½ banana + ½ cup frozen mango + 1 cup kale + ½ cup low-fat Greek yogurt + 1/2 small avocado + ½ cup nonfat milk). You can prepare 1 apple + 1 ounce of beans as a morning snack.

As an afternoon snack, you can prepare 1 cup baby carrots & pea sugar + 2 tablespoons of hummus. Four ounces of salmon + 1 cup steamed carrots + 1 cup steamed broccoli + 2 tablespoons of teriyaki sauce + 1 teaspoon of sesame seeds is also suitable for dinner.

1,226 TOTAL CALORIES DURING DAY

DAY 2

This is not like a meal plan for extreme weight loss because you still eat enough portions. As a breakfast menu prepare a berry smoothie (made with ½ banana + 1 cup frozen strawberries + ½ cup low-fat Greek yogurt + ½ cup nonfat milk).

One banana + 1 ounce of beans for a morning snack.
1 cup of broccoli & cauliflower + 2 tablespoons of tzatziki as an afternoon snack. For dinner, you can prepare 4 ounces of grilled chicken + ½ cup roasted sweet potato + 1 cup roasted Brussels sprouts + 1 tablespoon of olive oil.

1,230 TOTAL CALORIES DURING DAY

Read: Why Am I Not Losing Weight: 17+ Reasons You Need to Know


DAY 3

The next menu for a quick weight loss diet plan is Breakfast with a green smoothie (made with ½ banana + ½ cup frozen mango + 1 cup kale + ½ cup low-fat Greek yogurt + 1/2 small avocado + ½ cup nonfat milk).

Morning snack with 1 cup of blueberries + 1 ounce of beans. It will help you to maintain nutrition in the morning to keep up the spirit of activity.

Today's lunch menu is 3 ounces of grilled chicken + ½ cup cooked quinoa + 1 cup cherry tomatoes & chopped cucumber + 2 tablespoons of feta cheese + 1 tablespoon of vinaigrette. Prepare an afternoon snack with 1 cup baby carrots & pea sugar + 2 tablespoons of hummus.

For dinner, prepare 4 ounces of Mahi + 1 cup steamed carrots + 1 cup steamed broccoli + 2 tablespoons of teriyaki sauce + 1 teaspoon of sesame seeds.

1,239 TOTAL CALORIES FOR TODAY

DAY 4

You need to know that what is the second most important meal of the day is how you stay consistent every day. On the fourth day you can prepare breakfast with Overnight Oats with blueberries (made with a ½ cup of wheat + 1 tablespoon of chia seeds + ½ cup of nonfat milk + ½ cup of low-fat Greek yogurt + ½ cup of blueberries).

As a morning snack, prepare one banana + 1 ounce of beans.
For the lunch menu use 3 ounces of tuna + 2 cups of green vegetables + 1 cup of cherry tomatoes & chopped cucumber + 1 tablespoon of vinaigrette.

Then an afternoon snack with 1 cup of broccoli & cauliflower + 2 tablespoons of tzatziki. End the dinner with 4 ounces of grilled chicken + ½ cup roasted sweet potato + 1 cup roasted Brussels sprouts + 1 tablespoon of olive oil.

1,303 TOTAL CALORIES DURING DAY

DAY 5

Even though this is not a fast weight loss diet plan to lose 5kg in 5 days, but you must stay consistent on the fifth day.

Breakfast with Overnight Oats with blueberries (made with ½ cup of wheat + 1 tablespoon of chia seeds + ½ cup of nonfat milk + ½ cup of low-fat Greek yogurt + ½ cup of blueberries) will help.

Don't forget to snack on your morning with one apple + 1 ounce of beans.
You can eat lunch with 3 ounces of lean deli turkey + at avocado + 1 wheat tortilla + 1 cup green vegetables.

Then an afternoon snack with 1 cup baby carrots & pea sugar + 2 tablespoons of hummus. And proceed with dinner with 4 ounces of shrimp + 1 cup steamed carrots + 1 cup steamed broccoli + ½ cup brown rice + 2 tablespoons of teriyaki sauce + 1 teaspoon of sesame seeds.

1,383 TOTAL CALORIES DURING DAY

DAY 6

Breakfast menu for the sixth day you can use 30-day meal plan for weight loss which is with two slices of whole wheat bread + 2 boiled eggs + hot sauce (optional). Then a morning snack with 1 cup of blueberries + 1 ounce of beans.

Continue with lunch with a menu of 3 ounces of smoked salmon + at avocado + 1 wheat tortilla + 1 cup green vegetables.

For an afternoon snack you can choose a menu of 1 cup of broccoli & cauliflower + 2 tablespoons of tzatziki. Then dinner with 4 ounces of nonfat steak + 1 cup baked sweet potato + 1 cup roasted Brussels sprouts + 1 tablespoon of olive oil.

Make sure you cook the steak until it's cooked about 3 minutes per side to cook medium.

1,358 TOTAL CALORIES DURING DAY

Read: How Many CALORIES do You Burn Walking?


DAY 7

On the seventh day, you have reached the last meal plan for weight loss. Use breakfast with one scrambled egg + 1/2 cup black beans + 1 whole wheat tortilla. Prepare a morning snack with one apple + 1 ounce of beans.

You can have lunch with 3 ounces of lean deli turkey + at avocado + 2 slices of whole wheat bread + 1 cup green vegetables.

Make your afternoon snack with 1 cup baby carrots & pea sugar + 2 tablespoons of hummus. You can make your dinner menu with whatever you want (Example, for fun: 2 slices of vegetarian pizza + 1 cup of green salad + 1 tablespoon of sauce + 5 fl oz of red wine).

1,603 TOTAL CALORIES DURING DAY

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