Many people go on a crash diet with the motive of losing weight. However, there are very high chances of people eating excessively after not eating at all for a few days. This reverses the whole purpose of going on a diet. The most beneficial way to lose weight would be to plan your meals for a week. Here, you can think of the essential nutrients that you need and can plan accordingly. For coming up with your daily diet for an entire week, you will need to chalk out what you eat each day and for every meal.
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7 Day Meal Schedule
People think that making this diet meal plan is a daunting and time-consuming task. However, it can be made simple with the help of a meal planner. A meal planner should have several sections where you can write down the food that you would eat at every meal, the nutrition and calorie intake, and also healthy food recipes. Having such a planner also saves you the time of thinking of what to prepare every day for each meal.
According to experts, how much a person eats matters more than what a person eats. So, the first thing one has to do is to restrict the quantity of the food one consumes. Here is a sample of a 7-day healthy meal plan that would give you an idea about making your own weekly diet plan. One important thing to be remembered is that your diet plan should be flexible, which means that you can shuffle a day’s food plan with another.
Breakfast: 8 ounces cornflakes with 8 ounces low-fat milk and 1 cup of fruits like banana, strawberries, etc.
Lunch: Turkey breast sandwich on whole-wheat bread with lettuce, mustard and mayonnaise, and 1 cup grapes
Dinner: Tofu and spinach pasta and 1 small piece of fruit of your choice
Breakfast: 8 ounces of oatmeal along with 8 ounces of berries
Lunch: Baked potato with fried onions, 18 ounces mixed veggies, and salad
Dinner: Chicken veggie kabobs and 8 ounces steamed broccoli
Breakfast: Peanut sandwich, 1 cup of low-fat milk or yogurt
Lunch: 1 cup of steamed vegetables, ¾ cup of chicken salad, 8 ounces of fruits
Dinner: Steak and potatoes and low fat pudding
Breakfast: 1 Egg omelet, 1/3 cup of baked potatoes, 2 tablespoons of dried fruit
Lunch: 1 cup vegetable soup, 2 cups steamed spinach, and ½ cup grapes
Dinner: ¾ cup brown rice, 3 ounces poached salmon, and salad
Breakfast: ½ English muffin toasted with 1-ounce low-fat cheese and poached egg, nuts, and a cup of diced melon
Lunch: Chicken salad and tomato soup
Dinner: Homemade pizza containing mixed green vegetables, spinach, tomato sauce, and little cheese.
Breakfast: Oatmeal with ½ sliced apple and shredded cheese on top, ½ cup yogurt topped with slivered almonds
Lunch: Tofu sandwich and ½ banana with low fat yogurt
Dinner: Black bean salad and 1 medium-sized apple
Breakfast: Scrambled eggs with whole wheat pita bread and any fruit juice
Lunch: 1/2 cup turkey meatballs, 5 medium-sized carrots, and fresh fruit salad
Dinner: BBQ chicken, vegetarian baked beans, and a banana
Along with the three meals, you also need to plan for snacks you would have in between meals. For snacks, you can have cheese, chocolate fondue, fruits, dry fruits, nuts, etc. You can also plan your seven-day meal according to your personal requirements and make it weight loss/pregnancy / diabetes-friendly.
Once in 2 weeks, you can take a day off from your diet where you can eat whatever you like. However, this must be done only if you have followed your diet plan strictly every day. So, do not waste any time and chart out your 7-day meal plan which would help you remain fit and healthy.