The whole idea of going on a diet is to regulate the intake of your food and exercise adequately. 7 Day Meal Plan to Lose Weight. But this idea is often misunderstood where people think starvation with a crash diet and no exercise is the best option to lose weight!
Sensible weight loss programs go by the rule that the human body needs food to function and thus, keeping track of your calorie intake, avoiding the practice of overeating, drinking ample amounts of water and designing an exercise regime is what they would suggest.
One of the many important things that must be understood is that you can’t lose weight suddenly in 24 hours or even two weeks.
For this purpose, you will need a plan where you can restrict some foods and reduce the amounts of some, slowly. In the coming paragraphs, you will find a 7-day meal plan to lose weight that can be used as a useful guide. Take a look.
best option to lose weight! 7 Day Meal Plan to Lose Weight
If you want to lose weight effectively and are going to be regular with a particular diet, all you need to do is keep it very simple. You don’t need to follow strict rules and restrictions about the foods you eat, but keep a count on your calorie intake because of them.
Once you know how many calories you are consuming per day and how many you are supposed to, you can reduce them gradually. You can then implement, where you decide what foods you should eat for the 3 meals during the seven days of a week.
1st Day of the Week
Breakfast: On the first day of the diet to lose weight, you can eat your regular breakfast such as; one peanut butter sandwich with whole wheat bread, ½ cup fruit juice (no bananas) or skim milk.
Lunch: The lunch on the first day can be a multi grain meat sandwich with veggies, carrots and yogurt. 7 Day Meal Plan to Lose Weight.
Dinner: Dinner can be light with ½ cup skim milk, 1 serving cabbage soup and fresh fruits (except banana).
2nd Day of the Week 7 Day Plan to Lose Weight
Breakfast: From day 2 of this 7 day meal plan to lose weight, you can start reducing your calorie intake.
Lunch: 1 serving of any spinach preparation, 1 whole wheat bread and canned salmon sandwich along with any fruit.
Dinner: 1 platter of fried vegetables in olive oil or a serving coleslaw salad, yogurt and fruit for dessert.
3rd Day of the Week
7 Day Meal Plan to Lose Weight. Breakfast: ½ cup skim milk with cereal, 1 muffin and may be an orange would be a great way to start the day.
Lunch: 1 tuna sandwich with raw peas and other vegetables, a slice of cheese would be good too for a filling midday meal.
Dinner: 1 bowl of steamed brown rice mixed in vegetables and a piece of roasted chicken breast.
4th Day of the Week
Breakfast: 3dr sam
Lunch: You can have a heavy lunch with chicken breast, 1 cup steamed brown rice and vegetables along with 1 seasonal fruit.
Dinner: 1 seasonal fruit along with 1 serving of pasta salad and a layered vegetable casserole can be a good treat.
5th Day of the Week
Breakfast: 1 multi-grain bread peanut butter sandwich with cheese, ½ cup apple juice can be eaten for this meal.
Lunch: ½ cup fat free yogurt with seasonal fruits, 1 cup fried veggies in olive oil, and 1 toasted multi grain bread egg sandwich for lunch will do.
Dinner: 1 serving whole wheat pasta preparation, ½ cup skim milk and any seasonal fruit can be your dinner for day 5 of this diet.
6th Day of the Week
Breakfast: You can eat 1 toasted whole wheat bread sandwich with Cheddar cheese and fried egg, ½ cup pineapple juice.
Lunch: 1 seasonal fruit with ice cream or yogurt and a grilled vegetable sandwich.
Dinner: 1 serving of spaghetti or mashed potatoes, chicken and vegetable salad, and ½ cup skim milk.
7th Day of the Week
Breakfast: 1 serving egg Benedict or 1 whole wheat English muffin, a seasonal fruit.
Lunch: 1 serving roast and vegetables, 1 cup whole wheat pasta, and ½ cup orange juice.
Dinner: 1 cup fruit salad with yogurt or low fat fresh cream, ½ cup skim milk.
With this 7 day meal plan to lose weight, you can make a record of your calorie intake.