When your ultimate goal is to lose weight or fat skin , it doesn’t get with the exercise or workout alone. Along with the activity, a healthy diet meal plans are also important to achieve the goal. It would be best if you altered your eating habits accordingly.
It doesn’t mean that you have to free your kitchen from fatty foods. Instead, start with healthy diet meal plans and healthy food, and strictly follow a healthy diet or meal plan. Do not try to lose more than 2 pounds per week or burn more than 1200 calories per week. Before pursuing a nutritious diet and meal goals, you also have to work out the number of calories your body may allow you. The requirement of the number of calories is different as per the person’s age and weight.
Tips on the Healthy Diet Meal Plans for Daily Requirements
1- Choose from the Fruits and Veggies
Green vegetables and fruits contain nutrients that are part of a healthy diet. Therefore juicy fruits and green vegetables must be a part of your daily diet plan.
2- Take Whole Grains
The food pack containing the label of “whole grains” or “100% wheat” must be taken daily as this food contains fiber and is part of a healthy diet. It would help if you chose whole grain rather than refined grain.
3- Remember Dairy Products
The milk contains calcium and this should be taken in low fat or fat-free form so that fewer calories may enter the body. That is a part of a healthy diet meal plan. If you don’t want to drink milk, you can also take low-fat yoghurt in your meal.
4- Don’t Avoid Protein
It is essential to intake proteins like seafood which must be taken twice a week. Along with meat, beans and eggs must also add to your healthy diet as a source of Protein.
5- Stay Away from Extra Fat
Oily food and heavy gravies are a source of fat and calories, so avoid these meals; this is not a healthy diet. The vegetables must be taken boiled instead of stir-frying in oil with a squeeze of lemon.
7 Day Healthy Diet Meal Plans for Weight Loss
Day 1
Breakfast:
Take the green smoothie in the breakfast made with the banana and mango with a half cup of non-fat milk and low-fat yoghurt. One oz of nuts and one apple must also be taken as a morning snack.
Lunch:
It would be best to take veggie soups for lunch, and carrots and peas must also be added as the afternoon snack.
Dinner:
Take the one cup of steamed carrots and one cup of steamed broccoli and the 4 oz baked salmon. Chop the vegetable steam for 3-5 minutes until stirred crisp. You can also sprinkle the food with sesame seeds and teriyaki sauce. This meal will make 1226 calories on the 1st day.
Day 2
Breakfast:
For breakfast, make a glass of berry smoothie with half a banana and one cup of strawberries. Add plain low-fat yoghurt and half a cup of non-fat milk. After that, you can also take one banana and 1 oz of nuts as the morning snack.
Lunch:
For lunch, you should take 2 cups of Veggie Soup. Take One cup of cauliflower and broccoli in the afternoon snack.
Dinner:
Take 4 oz grilled chicken along with the sweet potatoes and one cup of roasted Brussels sprouts. Roast the chicken and sweet potatoes for 15 minutes at 230°C. Brush the meal with drops of olive oil and season with salt and black pepper. This meal will make 1230 calories to your body in one day.
Day 3
Breakfast:
Take the green smoothie in breakfast made with half banana and half cup mango. Add half a cup of non-fat milk and plain low-fat yoghurt to the smoothie with a small avocado and one cup of kale. Take one cup of fresh blueberries with one oz of any nuts.
Lunch:
For lunch, take three oz grilled chicken with half a cup of cooked quinoa and two tablespoons of feta cheese. Along with this, you may also take one cup of cherry tomatoes with chopped cucumber. You must take one cup of carrots and sugar snap peas in the afternoon snack.
Dinner:
Bake the 4 oz mahi-mahi for 10-15 minutes at 400°F (200°C) for dinner. Also, chop one cup of broccoli and carrots and steam them for 3-5 minutes until crisp. Teriyaki sauce may be used as a topping along with sesame seed. This meal will make 1239 calories a day.
Day 4
Breakfast:
For breakfast, make oats with blueberries adding 1 tsp chia seeds and a half cup of non-fat milk. Also, add half a cup of low-fat plain yoghurt and keep this overnight. Take one banana and half oz nuts in the morning snack.
Lunch:
Take 3 oz tuna and 2 cups of green vegetables. Also, add chopped cucumber and cherry tomatoes. As an afternoon snack, take one cup of cauliflower and broccoli.
Dinner:
Take 4 oz grilled chicken along with the sweet potatoes and one cup of roasted Brussels sprouts. Roast the chicken and sweet potatoes for 15 minutes at 230°C. Brush the meal with drops of olive oil and season with salt and black pepper. This meal will make 1,303 total calories for the day.
Day 5
Breakfast:
For breakfast, make oats with blueberries adding 1 tsp chia seeds and a half cup of non-fat milk. Also, add half a cup of low-fat plain yoghurt and keep this overnight. Take one apple and half oz nuts in the morning snack.
Lunch:
Try 2 cups of Veggie soups in the lunch and the green veggies. These carrots and sweet peas must also be added as the afternoon snack.
Dinner:
For breakfast, take 4 oz shrimps, defrost them underwater, cook them on medium heat over the non-stick pan with any cooking sprays, and cook until they turn golden brown. Chop and steam one cup of carrots and broccoli and drizzle with teriyaki sauce and sesame seeds. This meal makes 1383 calories per day.
Day 6
Breakfast:
Take two slices of whole-wheat toast with two hard-boiled eggs as the morning snack take two one-cup blueberries and 1 oz nuts.
Lunch:
Take 3 oz salmon smoked with ¼ avocados with one whole wheat tortilla. In the afternoon, take one cup of cauliflower and broccoli.
Dinner:
Take 4 oz lean steak with 1 cup sweet potatoes and roasted Brussels sprouts brushed with olive oil. It makes 1358 calories for one day.
Day 7
Breakfast:
Take one scrambled egg with one tortilla and half a cup of black beans. Take one apple and 1 oz nuts in snacks.
Lunch:
Take 3 oz lean deli turkey with two slices of whole-wheat bread and 1 cup mixed greens. Take one cup of carrots and sugar peas as the afternoon snack.
Dinner:
On the 7th day, you may eat the dinner of your choice, such as a slice of pizza or burger. Just get one meal treat and get back to the plan right from the next day. This meal makes 1663 calories per day.
A healthy diet is a complete solution to our healthcare problems, and it’s the most important solution.
