How to plan your meal for weight loss expert advice
A better day starts with a good and healthy meal.
But the question arises how to plan your meal for weight loss for the entire week. Food is the fuel of body which provides us enough energy for the daily task.
Hence, the right meal planning is very important.
Today we are going to talk about Weight loss foods and how to plan a meal for a complete day.
Weight loss is a challenge nowadays. People spend thousands to have a slim and fit body. But without a proper meal plan, it is hardly possible.
Read: How to reduce belly fat in an easy way
Table of Contents
Below expert advice is given to planning your meal for weight loss for the week
Day 1 – Weight loss foods
Breakfast: green smoothie (made with ½ banana + ½ cup frozen mango + 1 cup kale + ½ cup plain, low-fat Greek yogurt + ½ small avocado + ½ cup nonfat milk)
Morning snack: 1 apple + 1 oz nuts
Lunch: 2 cups Veggie Soup
Afternoon snack: 1 cup baby carrots & sugar snap peas + 2 tablespoons hummus
Dinner: 4 oz salmon + 1 cup steamed carrots + 1 cup steamed broccoli + 2 tablespoons teriyaki sauce + 1 teaspoon sesame seeds
Day 2 – Weight loss foods
Breakfast: berry smoothie (made with ½ banana + 1 cup frozen strawberries + ½ cup plain, low-fat Greek yogurt + ½ cup nonfat milk)
Morning snack: 1 banana + 1 oz nuts
Lunch: 2 cups Veggie Soup
Afternoon snack: 1 cup broccoli & cauliflower + 2 tablespoons tzatziki
Dinner: 4 oz grilled chicken + ½ cup roasted sweet potatoes + 1 cup roasted Brussels sprouts + 1 tablespoon olive oil
Day 3 – Weight loss foods
Breakfast: green smoothie (made with ½ banana + ½ cup frozen mango + 1 cup kale + ½ cup plain, low-fat Greek yogurt + ½ small avocado + ½ cup nonfat milk)
Morning snack: 1 cup blueberries + 1 oz nuts
Lunch: 3 oz grilled chicken + ½ cup cooked quinoa + 1 cup cherry tomatoes & chopped cucumber + 2 tablespoons feta cheese + 1 tablespoon vinaigrette
Afternoon snack: 1 cup baby carrots & sugar snap peas + 2 tablespoons hummus
Dinner: 4 oz mahi-mahi + 1 cup steamed carrots + 1 cup steamed broccoli + 2 tablespoons teriyaki sauce + 1 teaspoon sesame seeds
Day 4 Weight loss foods
Breakfast: Overnight Oats with blueberries (made with ½ cup oats + 1 tablespoon chia seeds + ½ cup nonfat milk + ½ cup plain, low-fat Greek yogurt + ½ cup blueberries)
Morning snack: 1 banana + 1 oz nuts
Lunch: 3 oz tuna + 2 cups mixed greens + 1 cup cherry tomatoes & chopped cucumber + 1 tablespoon vinaigrette
Afternoon snack: 1 cup broccoli & cauliflower + 2 tablespoons tzatziki
Dinner: 4 oz grilled chicken + ½ cup roasted sweet potatoes + 1 cup roasted Brussels sprouts + 1 tablespoon olive oil
Day 5 Weight loss foods
Breakfast: Overnight Oats with blueberries (made with ½ cup oats + 1 tablespoon chia seeds + ½ cup nonfat milk + ½ cup plain, low-fat Greek yogurt + ½ cup blueberries)
Morning snack: 1 apple + 1 oz nuts
Lunch: 3 oz lean deli turkey + ¼ avocado + 1 whole-wheat tortilla + 1 cup mixed greens
Afternoon snack: 1 cup baby carrots & sugar snap peas + 2 tablespoons hummus
Dinner: 4 oz shrimp + 1 cup steamed carrots + 1 cup steamed broccoli + ½ cup cooked brown rice + 2 tablespoons teriyaki sauce + 1 teaspoon sesame seeds
Day 6 Weight loss foods
Breakfast: 2 slices whole-wheat toast + 2 hard-boiled eggs + hot sauce (optional)
Morning snack: 1 cup blueberries + 1 oz nuts
Lunch: 3 oz smoked salmon + ¼ avocado + 1 whole-wheat tortilla + 1 cup mixed greens
Afternoon snack: 1 cup broccoli & cauliflower + 2 tablespoons tzatziki
Dinner: 4 oz lean steak + 1 cup roasted sweet potatoes + 1 cup roasted Brussels sprouts + 1 tablespoon olive oil
Day 7 Weight loss foods
Breakfast: 1 scrambled egg + ½ cup black beans + 1 whole-wheat tortilla
Morning snack: 1 apple + 1 oz nuts
Lunch: 3 oz lean deli turkey + ¼ avocado + 2 slices whole-wheat bread + 1 cup mixed greens
Afternoon snack: 1 cup baby carrots & sugar snap peas + 2 tablespoons hummus
Dinner: whatever you want! (An example, for fun: 2 slices veggie pizza + 1 cup salad greens + 1 tablespoon vinaigrette + 5 fl oz red wine)
1,603 TOTAL CALORIES FOR THE DAY
Most important, at the end of the 7 days, don’t swing straight back to burgers and ice cream! Enjoy that one treat meal, then get right back on track.
