Weight Loss Diet Plan: The body weight of an individual is determined by the sum of energy that we intake as food along with the amount of energy that we use doing activities in our daily basis. If there’s misbalance in any of those, we started gaining extra weight. There are many factors that affect our body weight however the major factors that contribute in our overall weight are unhealthy lifestyle, lack of sleep, unwanted stress, lack of physical activities or exercise, and unhealthy diet.
If our diet is not correct then people tend to gain weight very fast and if we don’t control our eating habit, then it might take a serious turn. Gaining weight not only affects our overall look but it also affects us internally and our other body organs which may lead to chronic disease as well. Therefore, only exercise or intensive workout won’t help out unless until your diet plan is not correct. Therefore, we are going to tell you a seven-day weight loss diet plan that you can follow in order to get in shape and to avoid gaining any extra weight.
Table Of Contents
- 1 What To Eat And Drink For Losing Weight?
- 2 Weight Loss Diet Plan For Seven Days
- 2.1 Monday
- 2.2 Tuesday
- 2.3 Wednesday
- 2.4 Thursday
- 2.5 Friday
- 2.6 Saturday
- 2.7 Sunday
- 3 The Wrap-Up
What To Eat And Drink For Losing Weight?
In order to Lose Weight, you must focus on a healthy diet and in spite of eating oily food or junk food, you must go for fibrous fruits and vegetables such as tomatoes, okra, spinach, cabbage eggplant, mustard greens, papaya, guava, pears, plums, bananas, oranges, apples, melon and more. There are many options in food items that you can have in your journey of weight loss.
Nuts and seeds are also very useful in weight loss such as cashews, almonds, sesame seeds, peanuts, pumpkin seeds, watermelon seeds, etc. Food such as tofu, legumes, dairy, nuts and seeds are rich in protein which is very useful in losing weight.
In addition, by cutting the excess calories and sugar in your beverages and juices will also help you losing weight. Try to consume less alcohol as some studies have revealed that heavy drinkers tend to gain more weight as compared to the ones who don’t drink or consume less. Drink plenty of water for enhancing your metabolism also you must drink unsweetened tea, coffee, green tea etc for your weight loss.
Weight Loss Diet Plan For Seven Days
Here is the diet plan for each day that you can follow for a week in order to see some results after you will change your diet.
For breakfast, you can have eggs with whole-grain toast and you can have it with 1 cup of skim milk. You can also have fat-free Greek yogurt and top it with sliced fruits such as strawberries.
For the lunch, you can go for 2 cups Veggie Soup and 1 cup baby carrots
For dinner you can have grilled salmon and 1 cup of wild rice with toasted almonds.
Have one cup blueberries with 1 oz nuts for the breakfast or else you can have oatmeal that has been prepared with water.
For lunch, you can have 3 oz grilled chicken along with ½ cup cooked quinoa. You can also have a salad with it which you can make by adding 1 cup cherry tomatoes and chopped cucumber.
For dinner, you can have 4 oz grilled chicken with ½ cup roasted sweet potatoes and one cup of roasted Brussels sprouts.
For breakfast, go for 1/2 cup fat-free ricotta cheese and 1 banana along with 1 oz nuts. You can also have 1/2 cup diced watermelon with 1/2 cup fat-free vanilla yogurt for morning snacks.
For the lunch, you may have one turkey burger with one cup spinach salad along with one tablespoon light balsamic vinaigrette.
For the dinner, you should consume 3 oz tuna with 2 cups mixed greens along with 3/4 cup brown rice. For salad take one cup cherry tomatoes as well as chopped cucumber and add 1 tablespoon vinaigrette to it.
Have oats with non-fat milk and add blueberries and 1 tablespoon chia seeds to it for the breakfast. Also take low-fat Greek yogurt, one apple and 1 oz nuts for the morning snack.
For the lunch, go for 3 oz lean deli turkey with 2 slices whole-wheat bread. You can also have ¼ avocado and one cup of mixed greens.
For the dinner, try 4 oz lean steak with one cup of roasted sweet potatoes. Also, try one cup roasted Brussels sprouts added with 1 tablespoon olive oil. In addition, take one tablespoon chopped pecans as well as dash cinnamon.
On Friday for breakfast, have two slices of whole-wheat toast with two hard-boiled eggs which you can also take with hot sauce. Have one medium apple and 1/2 cup diced watermelon for a morning snack.
Have a Turkey burger or veggie burger along with a salad made of 1 cup baby spinach, 1/2 cup cooked lentils, 1 teaspoon sesame seeds and dressing with 1 tablespoon olive oil.
Have 4 ounces sliced turkey breast with Tomato-cucumber salad and add one tablespoon fat-free Italian dressing on the top for the dinner.
For the breakfast, you can have one scrambled egg with ½ cup black beans and also one whole-wheat tortilla. If you like you can also have one small bran muffin together with cup skim milk.
Have 3 oz smoked salmon and ¼ avocado along with one whole-wheat tortilla and one cup mixed greens as well for the lunch.
For the Dinner, you should have 4 oz mahi-mahi that you can take along with one cup steamed carrots and 1 cup steamed broccoli with 2 tablespoons teriyaki sauce.
Have green smoothie made with low-fat Greek yogurt, ½ small avocado, ½ banana and ½ cup nonfat milk. Along with that, you can have two slices of Canadian bacon with whole-grain toaster waffle.
Have 3 oz lean deli turkey with ½ cup cooked quinoa along with a salad made of 3 slices avocado, one tablespoon slivered walnuts, two cups baby spinach and two tablespoons low-fat vinaigrette for the lunch.
For the dinner, go for 4 oz shrimp and 1/2 cup brown rice together with one cup steamed carrots and 1 cup steamed broccoli and at last add one teaspoon sesame seeds to it.
if you want to make some healthy changes to your diet or if you want to lose some fat, committing to a diet plan can really help. we have covered here best 7-day weight loss diet plan for you, which is just like the one that helps the competitors slim down. With this easy-to-follow plan, you’re sure to feel refreshed and lose weight in no time.