The global concern of food is on it’s health benefits. Not all food we consume everyday are healthy for us. Some tend to pose a threat to our health, some tend to give room for disease infections, some tend to increase our calorie intake while others tend to help reduce the amount of calories we consume during the process of eating.
Some food are very healthy and are richly endowed with lots of nutritional benefits while some are not so healthy as they tend to cause more harm than good. This article is centered on giving you just the right meal plans to lose weight as well as some new health and fitness goals. It is very advisable that individual should not try to lose more than 2 pounds per week or drop below 1200 calories per day because this can actually compromise your metabolism.
You absolutely do not need to consume this every week as this is not a long term meal plans to lose weight in a delicious and easy way. All you need to do is to follow the plan along with all the snack and meal ideas and you’ll definitely see a reduction in the amount of calories your body holds. Also not that the faster you get result will depend on how serious you take the plan as well as the number of days you’re on track
Below is a shopping list of everything you need to buy. It is advisable to start on weekend so you can make a big pot of soup that would last you through the busy week. This meal plan doesn’t include carbohydrates for some couple of days before whole grains is slowly reintroduced. Just incase you feel like mixing up any of the dishes in the meal plan, you are very free to do so, so far you compliment it with some vegetables and fruits along with proteins.
Simple meal plan to lose weight fast
There are a few things you should do before you start your meal plan to lose weight. One of this is to prepare a big pot of vegetable soup. Also make two servings of oats and then store them in the fridge. If you want, you can also prepare your vegetable snacks. In order to get this done, make at least 4 bags filled with sugar snap peas and baby carrots. Also get an additional 3 bags frilled with cauliflower and broccoli for other days. And if you feel you’re gonna get a busy week ahead, then you can also grill your chicken breasts and prepare the brown rice as well as the quinoa in advance.
Procedures :
First Day
Breakfast Plan (this contains a total of 1,226 calories for the day)
Ingredients:
1. Green smoothie. Green smoothie can be made with the following ingredients:
1. ½ banana
2.½ cup frozen mango
3. Fat Greek yogurt
4. 1 cup kale
5. ½ small avocado
6. ½ cup non fat milk
Morning Snack:
1. 1 apple and 1 oz nuts
Lunch Plan
1. 2 cups veggetable soup
Afternoon Snack
1. 1 cup baby carrots and sugar snap peas together with 2 tablespoons of hummus
Dinner Plan
1. 4 oz salmon
2. 2 tablespoons teriyaki sauce
3. 1 cup steamed broccoli
4. 1 cup steamed carrots
5. Sesame seeds
Directions:
First and foremost, bake the salmon at 400°F (200°C) until it becomes firm when touched. You should note that baking only takes nothing less than 10 to 15 minutes depending how thick the salmon is. After that is fine, chop the broccoli and carrots, then steam until it becomes tender-crisp. This should only take roughly about 5 minutes for the carrots and about 3 minutes for the broccoli. After that is done, drizzle everything with the teriyaki sauce and sprinkle with the sesame seeds. Savor the great taste!
Second Day (this contains a total of 1,230 calories for the day)
Breakfast Plan
1. Blueberry smoothie. The ingredients for blueberry smoothie includes the following:
1. ½ banana
2. ½ cup non fat milk
3. ½ cup plain
4. Low-fat Greek yogurt
5. 1 cup frozen strawberries
Morning Snack
1. 1 banana and 1 oz nut
Lunch plan
Just 2 cups of vegetable soup
Afternoon Snack
1. 1 cup cauliflower and broccoli together with 2 tablespoons tzatziki
Dinner plan
Ingredients:
1. 4 oz grilled chicken
2. 1 tablespoon olive oil
3. 1 cup roasted brussels sprouts
4.½ cup roasted sweet potatoes
Directions:
Start by chopping the sweet potatoes and splitting the brusel spouts in equal halves. After that, place on a sheet pan. Once you’re done, drizzle with 2 teaspoons olive oil and then season with salt to taste and pepper. Toss to coat. Be sure to roast at 450°F (230°C) until it becomes tender. This process should only take roughly about 15 minutes. Once that is done, brush the chicken with 1 teaspoon olive oil and season with salt to taste and pepper. Then grill over medium-high heat until marked and no longer pink in the center. This should only take about 5 minutes per side.
Third Day (this contains a total of 1,239 calories for the day)
Breakfast plan
Green smoothie. Green smoothie can be made with the following ingredients:
1. ½ banana
2.½ cup frozen mango
3. Fat Greek yogurt
4. 1 cup kale
5. ½ small avocado
6. ½ cup non fat milk
Morning Snack
1. 1 cup blueberries and 1 oz nut
Lunch plan
1. 3 oz grilled chicken
2. 1 tablespoon vinaigrette
3. 1 cup cherry tomatoes & chopped cucumber
4. 2 tablespoons feta cheese
5. ½ cup cooked quinoa
Afternoon Snack
1. 1 cup sugar snap peas and baby carrots together with 2 tablespoons hummus
Dinner plan
1. 4 oz mahi-mahi
2. 2 tablespoons teriyaki sauce
3. 1 cup steamed broccoli
4. 1 cup steamed carrots
5.1 teaspoon sesame seeds
Directions:
This recipe is very easy. All you need to do is to bake the mahi-mahi at 400°F (200°C) until it becomes firm when touched. Note that this process only takes roughly about 10 to 15 minutes and it depends on the thickness. After that, chop and steam the broccoli and carrots until it becomes tender-crisp. This will take roughly about 5 minutes for the carrots and then 3 minutes for the broccoli. Once you’re done, dizzle everything with the teriyaki sauce and sprinkle with the sesame seeds.
Fourth Day (this contains roughly about 1,303 number of calories for the day)
Breakfast plan
1. Overnight oats with blueberries.
This recipe can be made with the following ingredients:
1. ½ cup oats
2. ½ cup blueberries
3. ½ cup non fat milk
4. ½ cup plain, low-fat Greek yogurt
5. 1 tablespoon chia seeds
Morning snack
1. 1 banana and 1 oz nut
Lunch plan
1. 3 oz tuna
2. 1 cup cherry tomatoes and chopped cucumber
3. 2 cups mixed greens
4.1 tablespoon vinaigrette
Afternoon snack
1. 1 cup cauliflower and broccoli together with 2 tablespoons tzatziki
Dinner plan
Ingredients:
1. 4 oz grilled chicken
2. 1 tablespoon olive oil
3. 1 cup roasted brussels sprouts
4.½ cup roasted sweet potatoes
Diections:
Start by chopping the sweet potatoes and splitting the brusel spouts in equal halves. After that, place on a sheet pan. Once you’re done, drizzle with 2 teaspoons olive
oil and then season with salt to taste and pepper. Toss to coat. Be sure to roast at 450°F (230°C) until it becomes tender. This process should only take roughly about 15 minutes. Once that is done, brush the chicken with 1 teaspoon olive oil and season with salt to taste and pepper. Then grill over medium-high heat until marked and no longer pink in the center. This should only take about 5 minutes per side.
Fifth Day
Breakfast plan (this contains roughly about 1,383 calories for the day)
1. Overnight oats with blueberries.
This recipe can be made with the following ingredients:
1. ½ cup oats
2. ½ cup blueberries
3. ½ cup non fat milk
4. ½ cup plain, low-fat Greek yogurt
5. 1 tablespoon chia seeds
Morning snack
1. 1 apple and 1 oz nut
Lunch plan
1. 3 oz lean deli turkey
2. 1 cup mixed greens
3. 1 whole-wheat tortilla
4.¼ avocado
Afternoon snack
1. 1 cup sugar snap peas and baby carrots together with 2 tablespoons hummus
Dinner plan
1. 4 oz shrimp
2. 1 cup steamed carrots
3. 1 teaspoon sesame seeds
4. ½ cup cooked brown rice
5. 2 tablespoons teriyaki sauce
6.1 cup steamed broccoli
Directions:
This recipe is very easy to carry out. All you need to do is to first of all defrost the shrimp under cool running water and pat dry. After that, toss the shrimp with a little all-natural cooking spray in a non stick pan over medium high heat and then cook until it turns bright pink, tightly furled, and properly warmed. Once you’re done with that, carefully chop and steam the broccoli and carrots until it becomes tender-crisp This process should take roughly about 5 minutes for the carrots and 3 minutes for the broccoli. Once you’re done, drizzle everything with the teriyaki sauce and sprinkle with the sesame seeds. Enjoy!
Sixth Day (roughly about 1,358 amount of calories for the day)
Breakfast plan:
1. 2 slices whole wheat toast
2. Hot sauce (if you wish)
3. 2 hard boiled eggs
Morning snack
1. 1 cup blueberries and 1 oz nut
Lunch plan
1. 3 oz smoked salmon
2. 1 cup mixed greens
3. 1 whole-wheat tortilla
4. ¼ avocado
Afternoon snack
1. 1 cup culiflower and broccoli together with 2 tablespoons tzatziki
Dinner plan
1. 4 oz lean steak
2. 1 cup roasted sweet potatoes
3.1 cup roasted Brussels sprouts
4. 1 tablespoon olive oil
Directions:
This recipe is very easy to make. All you need to do is to chop the sweet potatoes into equal halves together with the brussels sprouts. After that is done, place on a sheet pan. Once you’re done placing, drizzle with 2 teaspoons olive oil and then season with salt to taste and pepper then toss to coat. After that process has been strictly carried out, toast at 450°F (230°C) until it becomes tender. Note that this process only takes roughly about 15 minutes. Once you’re done, season the steak with salt to taste and pepper. Use a frying pan with over medium-high heat to warm 1 teaspoon olive oil then cook the steak until done as you please. This should only take about 3 minutes per side for medium-rare. Note that it is bad to consume raw meat as this may increase your risk of developing infections.
Seventh Day ( this recipe contains 1,603 amount of calories for the day)
Breakfast plan
1. 1 whole wheat tortilla
2. ½ cup black beans
3. 1 scrambled egg
Morning snack
1.1 apple and 1 oz nut
Lunch plan
1. 3 oz lean deli turkey
2. 1 cup mixed greens avocado
3. 2 slices whole-wheat bread
4. ½ avocado
Afternoon snack
1. 1 cup sugar snap peas and baby carrots together with 2 tablespoons hummus
Dinner plan
You can have whatever you want! Or you can take the plan listed below
1. 2 slices veggie pizza
2. 1 cup salad greens
3. 1 tablespoon vinaigrette
4. Red wine or orange juice
important things to note:
Once you have successfully completed outlined meal plan, don’t rush back to taking coffee, pizza, ice cream, burger, candies ,french fries and the rest. You can only take them once in a while and ensure you take very little. After that, return back to your meal plan. Know the number of calories your body needs and keep working towards it by strictly following the outlined meal plan to achieve your goal.
Also note that the information provided by this meal plan is strictly for educational purposes and should not be used as substitute for medical treatment or diagnosis. Always inform your doctor before changing meals.
