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7-day Diet Meal Plan to Lose Weight

Did you know that you can lose weight while you eat well and feel energized? Well there is an easy weight loss meal plan that can see you lose up 10 pounds of extra weight. This 1,200 calorie diet plan is tailored to make sure your body is well nourished with all the necessary nutrients and helps you feel satisfied and energized while cutting back on calories.

Following this diet meal plan can see you lose up to 2 pounds a week effortlessly while keeping you healthy and fit. Every day of this 7-day diet plan features high fiber and high protein foods; a combination that is slow to digest and which keeps you feeling full for longer. Moreover, this 7-day meal plan balances your calorie intake throughout the day ensuring you don’t feel starved. You can easily swap ingredients within this diet plan as you see fit and be able to achieve your weight loss easily. In addition, if you combine this 7-day diet meal plan with regular exercise, you can easily accelerate your weight loss goals and achieve improved health within no time.

Prepping your meals for the week

Carving out some time in the beginning of the week to prepare your meals will save you time especially if you are busy during the week. You can prep the following meals for ahead of time;
• Make Ravioli and Vegetable soup which you will have for lunch on day 1 and 2.
• Mix the avocado-yogurt dip with the carrot-ginger vinaigrette.
• Bake or look for maple-nut granola, this should be around 130 calories and contain less than 6g of sugar per ¼ cup.
• Boil 2 eggs which you will eat on day 4 and 5.
• Cook a batch of easy brown rice to eat on day 1, 2 and 5.

Day 1 – Smoky maple-mustard salmon: 1197 calories
Breakfast: 271 calories
• One serving of avocado and egg toast

Morning Snack: 61 calories
• ¼ cup plain non-fat Greek yogurt
• 1/3 cup of blueberries

Lunch: 341 calories
• 2 cups of ravioli and vegetable soup
• 1 tomato and cheddar cheese toast

Afternoon snack: 93 calories
• 3 tablespoons of hummus
• 1 cup of sliced cucumber

Dinner: 437 calories
• One serving of smoky maple-mustard salmon
• ½ cup of easy brown rice
• 1 cup of green beans
• 1 tablespoon of chopped walnuts
• ¼ teaspoon of salt and pepper to use with the green beans and brown rice
• 2 teaspoons of olive oil for the green beans and brown rice

Day 2 – Delicata Squash and Tofu Curry: 1203 calories
Breakfast: 270 calories
• 1 serving of avocado and egg toast
Morning snack: 121 calories
• Five dried apricots
• Six walnut halves
Lunch: 295 calories
• 2 cups of ravioli and vegetable soup
• One clementine
Afternoon snack: 93 calories
• 3 tablespoons of hummus
• 1 cup of sliced cucumber
Dinner: 424 calories
• ½ cup of easy brown rice
• 1 ½ cups of delicate squash and tofu curry

Day 3 – Moroccan-style stuffed peppers: 1219 calories
Breakfast: 267 calories
• ¼ cup of maple-nut granola
• ¾ cup of plain non-fat Greek yogurt
• ½ cup of blueberries
Morning snack: 35 calories
• 1 Clementine
Lunch: 354 calories
• 1 serving of apple and cheddar pita pockets
Afternoon snack: 47 calories
• ½ medium apple
Dinner: 457 calories
• 1 serving of Moroccan-style stuffed peppers
• 2 cups of spinach sauted in 1 tsp of olive oil and a pinch of salt and pepper
Evening snack: 50 calories
• 1 tablespoon dark chocolate chips

Day 4 – Warm lentil salad with sausage and apple: 1221 calories
Breakfast: 267 calories
• ¼ cup of maple-nut granola
• ¾ cup of plain non-fat Greek yogurt
• ½ cup of blueberries
Morning snack: 83 calories
• 1 boiled egg
• 1 teaspoon of hot sauce
Lunch: 336 calories
• 2 cups of mixed greens
• 3 ounces of cooked chicken breast
• ½ medium sliced red bell pepper
• ¼ cup of grated carrots
• 1 clementine
• 2 tablespoons of carrot-ginger vinaigrette
Afternoon snack: 86 calories
• Four dried apricots
• Four walnut halves
Dinner: 444 calories
• 2 ¼ warm lentil salad with sausage and apple
• ½ cup of quick pickled beets
Day 5 – Quick chicken tikka masala: 1215 calories
Breakfast: 266 calories
• 1 cup of all-bran cereal
• ¾ cup of skimmed milk
• ½ cup of blueberries
Morning snack: 101 calories
• 2 medium carrots
• 2 tablespoons of avocado and yogurt dip
Lunch: 314 calories
• 1 tomato and cheddar cheese toast
• 2 cups of mixed greens
• 3 tablespoons of grated carrot
• ½ cup of sliced cucumber
• 1 boiled egg
• 1 tablespoon of unsalted dry-roasted almonds
Afternoon snack: 93 calories
• Three dried apricts
• 1/3 cup pf plain non-fat Greek yogurt
• 1 ½ teaspoon of chopped walnuts
Dinner: 427 calories
• 1 ½ cups of quick chicken tikka masala
• ½ cup of easy brown rice
Day 6 – Korean beef stir-fry: 1199 calories
Breakfast: 266 calories
• 1 cup of all-bran cereal
• ¾ cup of skimmed milk
• ½ cup of blueberries
Morning snack: 66 calories
• 2 tablespoons of avocado and yogurt dip
• 1 cup of sliced cucumber
Lunch: 325 calories
• 1 ½ cups of quick chicken tikka masala
• 1 cup of sauted spinach
Afternoon snack: 35 calories
• 1 clementine
Dinner: 507 calories
• 2 cups of Korean beef stir-fry
• ½ cup of cooked buckwheat soba noodles
Day 7 – Wild mushroom pizza with arugula and pecorino: 1219 calories
Breakfast: 266 calories
• 1 cup of all-bran cereal
• ¾ cup of skimmed milk
• ½ cup of blueberries
Morning snack: 117 calories
• 4 tablespoons of avocado and yogurt dip
• 1 cup of sliced cucumber
Lunch: 301 calories
• 2 cups of mixed greens
• 3 ounces of cooked chicken breast
• ½ medium sliced red bell pepper
• ¼ cup of grated carrots
• 2 tablespoons of carrots-ginger vinaigrette
Afternoon snack: 42 calories
• Five dried apricots
Dinner: 494 calories
• 1 serving of wild mushroom pizza with arugula & pecorino
Following this 7-day diet meal plan is the beginning of your weight loss journey. If this meal plan is combined with regular exercise, it can boost your weight to an incredible 2 pounds of weight loss every week. Moreover, it is not only nutritious but filled with fiber rich ingredients to make you feel full for longer thereby eliminating hunger pangs. This diet plan should be your first step to a slimmer and healthier you!

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