A 7 Day Healthy Meal Plan- A Step towards your Weight Loss Journey

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Eating healthy might seem exhausting and unappealing; after all, there are so many delicious, mouth-watering options available to tickle our taste buds. However one can’t refute the fact that home-cooked meals do wonders to overall health by boosting energy, maintaining a healthy gut and keeping away from health hazards like obesity, cholesterol, hypertension etc.

A well-balanced meal that is rich in nutrients, vitamins and packed with delightful wholesome foods will help you achieve and maintain your weight loss goal. Planning the 7 day healthy eating plan in advance will let you stick to the goal of healthy eating habits and away from the chaos of unorganized quick meals.

Few food habits that will ensure a healthier ‘You’:

  • Breakfast; never skip this crucial first meal of the day. A good breakfast will give your body all the energy and prepare it for the day.
  • Although optional, pre-lunch snacks will take care of the hunger pangs before lunch.
  • A small snack in the mid-afternoon will help you tide over to dinner without battling the hunger pangs.
  • When planning your dinner make sure that you don’t overeat. Hypothetically divide your plate into four quarters, one quarter for protein, a second quarter for carbohydrates and the last two quarters for seasonal vegetables and salad.
  • Avoid food items with refined sugar and heavy complex carbohydrates.
  • Too much caffeine can cause sleep and stomach problems. Replace it with herbal tea; a rich source of anti-oxidants and weight loss facilitator.

7 Day Healthy Eating Meal Plan

Day 1

Breakfast: 1 Grapefruit, a mushroom omelette made with 2 eggs, 1 whole grain toast, 1 cup skimmed milk and a cup of tea or coffee.

Snack: 1 cup of fruit-infused yoghurt and fruit such as apple or banana

Lunch: a portion of Chicken breast that is baked or roasted, a big bowl of garden salad with vegetables such as tomatoes, cucumber, olives, baby spinach topped with a spoon of olive oil vinaigrette.

Evening Snack: Pita bread with hummus, dates and a cup of green tea

Dinner: One portion of fresh vegetables such as steamed peas or broccoli, one portion of brown rice, a small portion of salad- tomatoes, onions and steamed chickpeas along with a glass of wine (optional) for dessert you can have poached pear topped with a small spoon of whipped cream.

Day 2

Breakfast: Porridge made with a cup of skimmed milk, fruits such as blueberry and a cup of herbal tea

Snack: A handful of nuts such as almonds and walnuts, 1 banana

Lunch: A portion of steamed fish, 1 small sweet potato and a portion of salad with lettuce, tomatoes, carrots and a glass of water infused with lemon juice.

Evening Snack: 1 cup grapes and a cup of mint green tea

Dinner: 1 cup mashed potatoes, 1 portion of steak, 1 portion of green beans and spinach, a glass of wine(optional) and for dessert include a bowl of any fruit such as mango, melon etc.

 Day 3

Breakfast: Cornflakes or bran flakes, choose the unsweetened version and use organic honey as a sweetener if needed, 1 cup skimmed milk and 1 banana

Snack: 1 healthy snack bar and a glass of lemon water

Lunch: a cold turkey sandwich made of turkey breast meat, tomato, cucumber on two slices of multigrain bread, a cup of clear vegetable soup and a glass of water

Evening Snack: 1 pear and 1 cup of cottage cheese

Dinner: A portion of brown rice with chickpea and spinach curry or chicken curry, low-fat yoghurt with berries and a glass of wine

Day 4

Breakfast: Baked Beans on whole wheat toast, 1 orange and a cup of tea

Snack: 1 cup of grapes with black coffee

Lunch: Clear chicken noodle soup, stir fry vegetables- shallots, carrots, zucchini and mushrooms and a cup of jasmine tea

Evening Snack: 2 crackers and a cup of hot tea

Dinner: 1 portion of baked potato, 1 serving of lasagna, 1 potion of fresh salad- baby spinach, tomato and cucumber

Day 5

Breakfast: 2 slices of whole wheat toast with butter, 1 boiled egg, 1 bowl of seasonal fruit and a cup of tea

Snack: Skinny latte with a handful of nuts

Lunch: Ham sandwich with salad cream on multigrain toast and a cup of green tea

Evening Snack: 1 apple and a glass of lemon water

Dinner: Lean pork stir fry with vegetables served with brown rice, 1 cup mushroom soup, a portion of salad and a glass of wine

Day 6

Breakfast: 1 French toast with maple syrup and a boiled egg, 1 bowl of grapes and hot tea

Snack: 1 cup carrots with non-fat dressing and green tea

Lunch: A chicken burger with caramelized onions on whole wheat bun, 1 small cup of beans and a portion of fresh salad

Evening Snack: 1 apple with sparkling water

Dinner: 1 portion of steamed fish, brown rice cooked with steamed vegetables like carrot, peas and mushrooms, 1 glass of wine

Day 7

Breakfast: scrambled egg made with 2 egg whites, 2 slices of multigrain toast, 1 banana and a cup of tea

Snack: Plain yoghurt with honey and a cup of mint tea

Lunch: 1 large bowl of tuna salad, 1 small baked potato, and a cup of tea/coffee

Evening Snack: 1 Fruit energy bar

Dinner: 1 serving of pork loin, 1 bowl of fresh salad – tomatoes, onions, cucumbers with 1 spoon of salad dressing, 1 cup beans and a glass of wine

 (The above meal plan will help you maintain a daily average of 1800-2000 Kcal, with a balance of carbohydrates, vitamins, proteins and saturated fats.)

Though the daily plan comprises of 5 meals you can omit a mid-meal snack in case you are not hungry, consumption of alcohol is also optional.

By staying firm and true to this 7-day healthy meal plan and including a few easy exercises 5 times days a week you can achieve your ideal weight easily.




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