Starting a long-term weight loss plan can be difficult for some. You can kickstart a healthy habit with a seven-day meal plan. Consuming the best foods to eat to lose weight in controlled portions must be your first goal. Afterwards, you can direct the experience into the healthier eating habit, such as choosing fresh foods over canned or cooking your meals.
When making a meal plan to lose weight, try not to lose more than 2 lbs (more than 1 kg) in a week. This means that you reduce your calorie intake more than necessary.
Food Preparation to Lose Weight in 7 Days
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To make your one-week plan easier, prepare several food items to cook and eat between alternating days. This way, you can save time between daily activities to prepare healthy meals. For example, make overnight oat with berries and banana, and grab it in the morning. Cut vegetables such as carrot and broccoli, and place them in separate Ziploc bags.
For snacks, choose healthy foods that don’t require a cooking process. Banana, mixed nuts, or crunchy fruits can be your choice. You don’t need to follow this meal plan, but you can choose similar types of foods to achieve the same goal.
Day 1 and 2
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Breakfast
Make overnight oat with oat, plain Greek yogurt, nonfat milk, and blueberries (all half cup). Add a tablespoon of chia seeds for more fiber and fulfilling sensation. Replace blueberries with strawberries if you want variation.
Morning Snack
One apple with a half cup of almonds. The almonds must be roasted instead of fried. Alternate with pear and roasted mixed nuts for variation.
Lunch
Mixed vegetables with lean protein are the best foods to eat to lose weight. Enjoy mix greens with seared chicken breast or tuna on the side. Sear the protein lightly with olive oil to make it low in calorie. Drizzle the greens with lemon or lime juice for extra flavor.
Dinner
Baked chicken or tuna with steamed vegetables. Choose vegetables with crunchy textures, such as broccoli and carrot. Bake the protein at 2000 C until firm (for 10 to 15 minutes). Enjoy with a drizzle of teriyaki sauce and sesame seeds.
Day 3 and 4
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Breakfast
Green smoothie, which is a perfect source for fiber and antioxidant. Blend half medium-sized banana with a cup of kale or spinach, half small avocado, half frozen mango, half cup of nonfat milk, and a half cup of Greek yogurt. Try replacing mango with pineapples for variation.
Morning Snack
A medium-sized banana with a half cup of roasted cashews. You can replace the cashews with one tablespoon of natural, low-sugar peanut butter.
Lunch
Simple vegetable soup, which combines all good foods to lose weight in one convenient bowl. Chop half carrot, tomato, rib celery, and a small onion. Sear them in a pot with a tablespoon of olive oil until tender. Add 250 grams of mixed vegetables and two cups of chicken stock. Cook for 10 minutes to create four servings of soup.
Dinner
Seared shrimps with a half cup of brown rice and a cup of steamed broccoli. Sear the shrimps with olive oil and drizzle a little teriyaki sauce for flavor. You can save time if you have a rice cooker with the vegetable steamer on top.
Day 5 and 6
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Breakfast
Whole wheat toast (no spread) with a soft-boiled egg on top. The whole egg is great for a healthy diet because it provides protein, vitamin A, and vitamin K (from the yolk). If you want flavor, pour a little pepper or hot sauce on the egg.
Morning Snack
A cup of Greek yogurt with your favorite fruit slices. Mixed berries, banana slices, or papaya provide vitamins and fiber.
Lunch
Sandwich with whole wheat bread slices, smoked salmon, tomato slices, and celery. Add a slice of avocado for a creamy texture and healthy fat.
Dinner
Seared salmon and a half cup of sweet potato slices. Seared them with olive oil at the same pan (if you have a large one). Season them only with salt and pepper.
Day 7
eatsmarter.com
Breakfast
Omelet from one egg, with chopped tomatoes, bell pepper, and baby spinach. Add small chicken or fish cutlets from leftover (if any).
Morning Snack
A cup of steamed edamame and a half cup of carrot sticks with hummus. Edamame is low in calorie, with a pleasant subtle taste. Hummus contains olive oil and garlic, which have an anti-inflammation effect.
Lunch
Low-fat tacos, with two whole wheat tortillas, diced tomatoes, avocado slices, sliced red cabbage, black beans, and low-sugar salsa sauce.
Dinner
Seared lean steak with a half cup of seared potato slices and a cup of salad greens, drizzled with lemon juice.
You can indulge yourself on the last day. However, this indulgence must still consist of something healthy. For example, if you want to eat pizza, make your own with crispy pizza dough, chopped tomatoes, sliced mushrooms, black olives, and (lean) minced beef.
This seven-day meal plan consists of the best foods to eat to lose weight without starving yourself. Try being consistent with this lifestyle for the next weeks, and add 15-20 minutes of light exercise every day.