Weight Loss Meal Plan

Have you ever thought that everyone else knew the secrets to weight loss meal plan and only you didn’t? However, in reality, what you need to lose weight is to eat something that is nutritious as well as filling your stomach, that is, 80% of your diet is registered dietitian Marjorie Nolan Corn.

You can eat the right food much more easily while reducing cooking time. It is important to be prepared for this and to think in advance how to reuse the rest.

So how do you reach your goal of losing weight without spending hours cooking?

Meal points:

For young active women, the daily calorie intake should first be kept within 1600 kcal to 1900 kcal. After that, adjust according to your height and how much you want to lose weight.

And it is important not only to take calories but also to get the main nutrients correctly. Get half of your calories from carbohydrates, 30% from protein, and the remaining 20% ​​from fat. Even if half of the calories are carbohydrates, you can lose weight. So it’s best to learn how to keep your weight loss while slowly losing weight.

And make sure you get 70% of your daily calories by dinner. Don’t forget to include snacks and drinks in this daily calorie. In other words, if you are aiming for 1800kcal a day, you should take 1260kcal before dinner. It is NG considering metabolism to leave calories for dinner.

1-week menu:

  • Sunday:

  • Morning:

2 slices of whole grain toast

1 cup of fat-free Greek yoghurt 1 cup of

strawberries

  • Noon:

Baji pate burger, 2 slices of rye bread, cheese, 1 teaspoon of mayonnaise, lettuce, tomato, onion

grape 120g

  • Evening:

2/3 cup brown rice, 270 g shrimp, 1 teaspoon pine nuts, 2 cups of broccoli fried

1 small grapefruit

Every diet is made up of a combination of proteins, fats, and complex carbohydrates that stabilize blood sugar levels. It fills your stomach with plenty of dietary fiber. It has a wide variety of menus. Research also shows that if you get tired of it and are not satisfied with what you are eating, you will eat too much.

  • Monday:

  • Morning:

1 cup of cereal with a lot of dietary fibre, 2/3 cup of cottage cheese, 2 tablespoons of flaxseed

pineapple 120g

  • Lunch:

The rest of Sunday dinner (stir-fried brown rice and shrimp)

  • Night:

The rest of Sunday noon (Veggie Burger)

The beginning of the week starts with a complex carbohydrate that is slowly digested while supplementing protein with cottage cheese. It is digested slowly, so it fills your stomach for a long time.

  • Tuesday:

  • Morning:

1/4 cup oatmeal 1 cup

skim milk

1/2 medium banana

  • Noon:

Chicken salad wrapped in romaine lettuce, 1 cup of hummus, about 180 g of chicken breast meat, 2 teaspoons of avocado, 1/2 cup of finely chopped carrots, sliced ​​cucumber

  • Night:

of buckwheat flour pasta, lean 180g about beef, Parmesan cheese 1 tablespoon, tomato sauce 1 cup

1 small peach

Lean beef is rich in iron, vitamin B12 and vitamin B16. These promote metabolism and blood circulation, which are important for losing weight. Buckwheat pasta is rich in dietary fibre, so you can feel full.

  • Wednesday:

  • Morning:

2 slices of whole grain toast

1 cup of fat-free Greek yoghurt 1 cup of

strawberries

  • Noon:

The rest of the day on Tuesday (chicken salad wrapped in romaine lettuce)

  • Night:

The rest of Tuesday night (buckwheat flour tomato sauce pasta)

  • Thursday:

  • Morning:

1 cup of cereal with a lot of dietary fibre, 2/3 cup of cottage cheese, 2 tablespoons of flaxseed

pineapple 120g

  • Lunch:

2/3 cups of chick beans, 180g of chicken breast meat, 1 tablespoon of low-fat Caesar salad dressing, 2 cups of salad green, 1

small green apple

  • Evening:

Overnight Steak soaked in Italian dressing Approximately 180g

Baked sweet potatoes Approximately 180g 1 tablespoon sour cream 1 cup

Broccoli 1 cup

Mango 120g

In addition to being well-balanced, everyone’s favourite sweet potatoes are also on the menu. Sweet potatoes are not only delicious but also rich in resistant starch. Resistant starch is a type of fibre that is only partially digested, so eating a lot will absorb fewer calories than eating normal starch.

  • Friday:

  • Morning:

1/4 cup oatmeal 1 cup

skim milk

1/2 medium banana

  • Noon:

The rest of Thursday noon (chickpea and chicken breast salad)

  • Night:

2/3 cup black beans, 2 eggs, 4 egg whites, 1 cup tomato or spinach, 2 tablespoons avocado scrambled eggs

kiwi 2 small

Eggs recommended not only for breakfast but also as a main course for dinner. Especially suitable for meatless menus other than spaghetti.

  • Saturday:

  • Morning:

The rest of Friday night (black bean scrambled eggs)

  • Noon:

2/3 cup quinoa, 180g canned salmon, 1 teaspoon olive oil, 3 cups of spinach, onion or tomato

mixed fruit 240g

  • Night:

Same as Thursday night (Italian dressing steak)

You might be worried about eating steak twice a week at night,  low-fat beef can help you lose weight.

Here’s a weekly meal plan. With this menu, you should be able to spend seven days losing weight without having to worry about preparing meals.

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