Diet PlansHealth and Fitness

Simple Meal Plan to Lose Weight in 7 Days

Simple Meal Plan to Lose Weight

You want to lose weight but also want to be healthy? This simple and healthy diet plan is for you. This diet plan will meet all the meal requirements of the day plus it will help to lose the weight fast in 7 days. You can lose up to 5 kilograms by following the diet plan. If you couple diet plan with exercise, you will lose more weight fast.

Monday (Day 1)

Breakfast

  • Smoothie: 1 glass.

Make smoothie with ½ banana, ½ cup mangoes, ½ cup plain/greek yogurt, ½ avocado and ½ cup nonfat milk.

Morning Snack

  • Apple: 1
  • Nuts: 1 ounce

Lunch

  • Vegetable soup: 2 cups

You can use any vegetable of your choice

Afternoon Snack

  • Carrots and peas: 1 cup
  • Hummus: 2 tablespoon

Dinner

  • Baked Salmon: 4 ounce
  • Steamed carrots: 1 cup
  • Steamed broccoli: 1 cup
  • Sesame seeds: 1 teaspoon
  • Teriyaki sauce: 2 tablespoon

Use teriyaki sauce and sesame seeds for dressing.

Tuesday (Day 2)

Breakfast

  • Smoothie: 1 glass

Make smoothie with ½ banana, 1 cup strawberries, ½ cup plain/Greek yogurt and ½ cup nonfat milk.

Morning Snack

  • Banana: 1
  • Nuts: 1 ounce

Lunch

  • Vegetable soup: 2 cups (vegetables of your own choice)

Afternoon Snack

  • Broccoli and Cauliflower: 1 cup

Dinner

  • Grilled chicken: 4 ounce

Brush chicken with olive oil and season with salt and pepper and grill on medium to high heat for about 5 minutes each side

  • Roasted sweet potatoes: ½ cup
  • Roasted Brussels sprouts: 1 cup

Brush potatoes and sprouts and season with pepper and salt and bake for 15 minutes on 230°C

  • Olive oil: 1 tablespoon (For brushing)

Wednesday (Day 3)

Breakfast

  • Smoothie: 1 glass

Make with ½ banana, ½ cup mangoes, ½ cup plain/Greek yogurt ½ avocado and ½ cup nonfat milk

Morning Snack

  • Blueberries: 1 cup
  • Nuts: 1 ounce

Lunch

  • Grilled chicken: 3 ounce
  • Quinoa: ½ cup
  • Chopped tomatoes, cucumber: 1 cup
  • Feta cheese: 2 tablespoon

Afternoon Snack

  • Baby carrots and peas: 1 cup
  • Hummus: 2 tablespoon

Dinner

  • Baked mahi-mahi: 4 ounce
  • Steamed carrots: 1 cup
  • Steamed broccoli: 1 cup
  • Teriyaki sauce: 2 tablespoon
  • Sesame seeds: 1 teaspoon

Thursday (Day 4)

Breakfast

  • Oats: ½ cup
  • Chia seeds: 1 tablespoon
  • Nonfat milk: ½ cup
  • Yogurt: ½ cup
  • Blueberries: ½ cup

Morning snack

  • Banana: 1
  • Nuts: 1ounce

Lunch

  • Tuna: 3 ounce (Baked or grilled)
  • Tomatoes and cucumber: 1 cup

Afternoon snack

  • broccoli & cauliflower: 1 cup

Dinner

  • Grilled chicken: 4 ounce
  • Roasted sweet potatoes: ½ cup
  • Roasted sprouts: ½ cup

Friday (Day 5)

Breakfast

  • Oats: ½ cup
  • Chia seeds: 1 tablespoon
  • Nonfat milk: ½ cup
  • Yogurt: ½ cup
  • Blueberries: ½ cup

Morning snack

  • Apple: 1
  • Nuts: 1 ounce

Lunch

  • Lean deli turkey: 3 ounce (Baked or grilled)
  • Avocado: ¼
  • Whole wheat tortilla: 1
  • Greens: 1 cup

Afternoon snack

  • Baby carrots and peas: 1 cup
  • Hummus: 2 tablespoon

Dinner

  • Shrimp: 4 ounce (In a nonstick pan over medium-high heat, toss the shrimp with a little all-natural cooking spray)
  • Steamed carrots: 1 cup
  • Steamed broccoli: 1 cup
  • Brown cooked rice: ½ cup

Saturday (Day 6)

Breakfast

  • Whole wheat toast: 2 slice
  • Eggs: 2 hard boiled

Morning Snack

  • Blueberries: 1 cup
  • Nuts: 1 ounce

Lunch

  • Smoked salmon: 3 oounce
  • Avocado: ¼
  • Whole wheat tortilla: 1
  • Mixed greens: 1 cup

Afternoon snack

  • Broccoli & cauliflower: 1 cup

Dinner

  • Steak: 4 ounce
  • Roasted sweet potatoes: 1 cup
  • Roasted sprouts: 1 cup
  • Olive oil: 1 tablespoon

Sunday (Day 7)

Breakfast

  • Scrambled egg: 1
  • Black beans: ½ cup
  • Whole wheat tortilla: 1

Morning snack

  • Apple: 1
  • Nuts: 1 ounce

Lunch

  • Lean deli turkey: 3 ounce
  • Avocado: ¼
  • Whole wheat bread: 2 slice
  • Mixed greens: 1 cup

Afternoon snack

  • Baby carrots & peas: 1 cup
  • Hummus: 2 tablespoons

Dinner

  • Eat anything of your choice but with portion control

If you want to lose weight fast and that with keeping yourself healthy then you must follow this diet chart to get the best results just in a week, but the most important thing is that you continue to eat healthy after the diet plan too.

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