When your ultimate goal is to lose weight 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. Eating habits must also be changed accordingly.
It doesn’t mean that you have to free your kitchen from fatty foods. Rather, start with healthy diet meal plans, healthy food and by strictly following a healthy diet meal plan. Do not try to lose more than 2 pounds per week or burn more than 1200 calories per week. Prior to following a healthy diet meal plans you also have to work out the number of calories that your body may allow you. The requirement of the number of calories is different as per the age and the weight of the person.
Let’s have some Tips on the Healthy Diet Meal Plans for Daily Requirement
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 contains the label of “whole grains” or “100% wheat” must be taken on a daily basis as this food contains fiber, is part of a healthy diet. Whole grain must be chosen 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 this is a part of a healthy diet meal plans. If you don’t want to drink milk you can also take low-fat yogurt in your meal.
4- Don’t Avoid Protein
The protein such as seafood must be taken twice a week. Along eighth this the meat beans and eggs must also be added in 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 these should be avoided and this is not a healthy diet. The vegetables must be taken boiled instead of stir-frying in oil with a squeeze of lemon.
A 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 yogurt. One oz nuts and one apple must also be taken as a morning snack.
Lunch:
Veggie soups must be tried in the lunch. Along with this carrots and peas must also be added as the afternoon snack.
Dinner:
Take the one cup of steamed carrots and also one cup of steamed broccoli along with the 4 oz baked salmon. Chop the vegetable steam for 3-5 minutes until stir crisp. You can also sprinkle the food with sesame seed and teriyaki sauce. This meal will make 1226 calories for the 1st day.
Day 2
Breakfast:
For the breakfast make a glass of berry smoothie with half banana and one cup of strawberries. Add plain low-fat yogurt and half cup of non-fat milk. After that, you can also take one banana and 1 oz nuts as the morning snack.
Lunch:
In lunch, you should take 2 cups of Veggie Soup. In the afternoon snack 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 the 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 cup of non-fat milk and plain low-fat yogurt in the smoothie with a small avocado and one cup kale. Take one cup fresh blueberries with one oz any nuts.
Lunch:
In the lunch take three oz grilled chicken with half cup cooked the quinoa and two tablespoon feta cheese. Along with this, you may also take one cup of cherry tomatoes with chopped cucumber. In the afternoon snack, you must take one cup of carrots and sugar snap peas.
Dinner:
In the dinner bake the 4 oz mahi-mahi for 10-15 minutes at 400°F (200°C). Also, chop one cup of broccoli and carrots and steam them from 3-5 minutes until crisp. Teriyaki sauce may be used as topping along with sesame seed. This meal will make 1239 calories a day.
Day 4
Breakfast:
For the 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 yogurt and keep this overnight. Take one banana and half oz nuts in 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 the salt and black pepper. This meal will make 1,303 total calories for the day
Day 5
Breakfast:
For the 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 yogurt and keep this overnight. Take one apple and half oz nuts in morning snack.
Lunch:
Try 2 cups of Veggie soups in the lunch along with the green veggies. Along with these carrots and sweet peas must also be added as the afternoon snack.
Dinner:
For the breakfast take 4 oz shrimps and defrost them underwater and cook them on the medium heat over the non-stick pan with any of the cooking sprays and cook until they turned 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 2 hard-boiled eggs. As the morning snack take two one cup blueberries along with 1 oz nuts.
Lunch:
Take 3 oz salmon smoked with ¼ avocados with one whole wheat tortilla. In the afternoon take one cup cauliflower and broccoli.
Dinner:
Take 4 oz lean steak with 1 cup sweet potatoes and roasted Brussels sprouts brushed with olive oil. This makes 1358 calories for one day
Day 7
Breakfast:
Take one scrambled egg with one tortilla and half cup black beans. Take 1 apple and 1 oz nuts in snacks
Lunch:
Take 3 oz lean deli turkey with 2 slices of whole-wheat bread and 1 cup mixed greens. Take one cup of carrots and sugar peas as the afternoon snack.
Dinner:
At the 7th day, you may eat the dinner of your choices such as the 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 solution to many of our health-care problems. It’s the most important solution.