Diet Plan Table for Weight Loss for Women

Diet Plan Table for Weight Loss for Women

The weight loss diet is an important matter for many and is often the priority in their fitness plan. Weight loss is not easy and requires discipline, effort, and patience. It can be accomplished through a healthy lifestyle that includes the proper diet and regular physical activity.

Understand The Science Behind Weight Loss

Weight loss and gain revolve around calorie consumption and expenditure. You drop weight when you eat fewer calories than you expend. Instead, you gain weight when you consume more calories than you expend. To shed those excess pounds, all you need to do is eat within your calorie budget and burn the required calories.

 7-Day Diet Plan To Lose Weight

It is not a deprivation diet: you will eat three meals and two snacks a day, plus each dish contains a balance of 45 percent carbohydrates, 30 percent protein, and 25 percent healthy fats.

Monday

Breakfast:

  • 1/2 cup of scrambled egg whites with 1 teaspoon of olive oil, 1 teaspoon of chopped basil, 1 teaspoon of grated Parmesan cheese and 1/2 cup of cherry tomatoes
  • 1 slice of whole-wheat toast
  • 1/2 cup blueberries
  • 1 cup of skim milk

Lunch:

  • Salad made with: 3/4 cup cooked bulgur, 4 ounces minced grilled chicken breast, 1 tablespoon grated low-fat cheddar cheese, diced grilled vegetables (2 tablespoons onion, 1/4 cup diced zucchini, 1/2 cup bell pepper), 1 teaspoon minced coriander, and 1 tablespoon low-fat vinaigrette (see also these other Buddha bowl recipes).

Dinner:

  • 4 ounces of grilled salmon
  • 1 cup wild rice with 1 tablespoon sliced ​​toasted almonds
  • 1 cup of withered baby spinach with 1 teaspoon of each olive oil, balsamic vinegar, and grated Parmesan
  • 1/2 cup diced melon topped with
  • 1/2 cup of raspberry sorbet with all the fruits and 1 teaspoon of chopped walnuts

Tuesday

Breakfast:

  • 3/4 cup steel-cut or old-fashioned oatmeal prepared with water; add 1/2 cup skim milk
  • 2 links of rustic turkey sausage
  • 1 cup blueberries

Snack:

  • 1/2 cup of fat-free ricotta cheese with 1/2 cup of raspberries and 1 tablespoon of chopped walnuts

Snack:

  • 1/2 cup nonfat cottage cheese with 1/2 cup sauce

Dinner:

  • 1 turkey burger
  • 3/4 cup roasted cauliflower and broccoli
  • 3/4 cup brown rice
  • 1 cup spinach salad with 1 tablespoon light balsamic vinaigrette

Wednesday

Breakfast:

  • Omelette made with 4 egg whites and 1 whole egg, 1/4 cup chopped broccoli, 2 tablespoons nonfat refried beans, chopped onion, chopped mushrooms, and sauce
  • Quesadilla made with 1/2 of a small corn tortilla and 1 tablespoon of low-fat jack cheese
  • 1/2 cup chopped watermelon

Lunch:

  • Salad made with 2 cups chopped romaine lettuce, 4 ounces grilled chicken, 1/2 cup chopped celery, 1/2 cup chopped mushrooms, 2 tablespoons grated low-fat cheddar cheese, and 1 tablespoon Caesar dressing low in fat
  • 1 medium nectarine
  • 1 cup of skim milk

Dinner:

  • 4 ounces shrimp, broiled or sautéed with 1 teaspoon olive oil and 1 teaspoon minced garlic
  • 1 medium artichoke, steamed
  • 1/2 cup whole wheat couscous with 2 tablespoons diced bell pepper, 1/4 cup chickpeas, 1 teaspoon minced fresh cilantro, and 1 tablespoon fat-free honey mustard dressing

Thursday

Breakfast:

  • 1 whole-grain wholemeal English muffin with 1 tablespoon of nut butter and 1 tablespoon of fruit spread without sugar
  • 1 wedge of molasses
  • 1 cup of skim milk
  • 2 slices of Canadian bacon

Lunch:

  • Wrap made with 4 ounces thinly sliced ​​roasted lean beef, 1 6-inch whole-wheat tortilla, 1/4 cup shredded lettuce, 3 medium tomato slices, 1 teaspoon horseradish, and 1 teaspoon Dijon mustard
  • 1/2 cup pinto beans or lentils with 1 teaspoon minced basil and 1 tablespoon light Caesar dressing

Dinner:

  • 4 ounces grilled halibut
  • 1/2 cup sliced ​​mushrooms sautéed with 1 teaspoon of olive oil, 1/4 cup of chopped yellow onion and 1 cup of green beans
  • Salad made with 1 cup of arugula, 1/2 cup of cherry tomatoes cut in half and 1 teaspoon of balsamic vinaigrette
  • 1/2 cup warm unsweetened applesauce with 1/4 cup nonfat vanilla yogurt,
  • 1 tablespoon of chopped walnuts and chopped cinnamon

Friday

Breakfast:

  • Burrito made with: 1 medium whole wheat tortilla, 4 scrambled egg whites, 1 teaspoon olive oil, 1/4 cup fat-free refried black beans, 2 tablespoons gravy, 2 tablespoons low-fat grated cheddar cheese and 1 teaspoon of fresh coriander
  • 1 cup of mixed melon

Lunch:

  • Turkey burger (or one of these veggie burgers)
  • Salad made with 1 cup tender spinach, 1/4 cup cherry tomatoes cut in half, 1/2 cup cooked lentils, 2 teaspoons grated Parmesan cheese, and 1 tablespoon light Russian dressing
  • 1 cup of skim milk

Dinner:

  • 5 ounces grilled wild salmon
  • 1/2 cup brown or wild rice
  • 2 cups mixed lettuce with 1 tablespoon low-fat Caesar dressing
  • 1/2 cup of strawberry fruit sorbet with 1 sliced ​​pear

Saturday

Breakfast:

  • Omelet made with 3 large egg whites, 2 tablespoons diced bell peppers, 2 teaspoons minced spinach, 2 tablespoons partially skim grated mozzarella, and 2 teaspoons 1/2 cup fresh raspberries
  • 1 small bran bun
  • 1 cup of skim milk

Lunch:

  • 4 ounces sliced ​​turkey breast
  • Tomato and cucumber salad made with 5 tomato slices, 1/4 cup sliced ​​cucumber, 1 teaspoon minced fresh thyme, and 1 tablespoon nonfat Italian dressing
  • 1 medium orange

Dinner:

  • 4 ounces baked red snapper with 1 teaspoon of olive oil, 1 teaspoon of lemon juice and 1/2 teaspoon of sodium-free seasoning
  • 1 cup of spaghetti squash with 1 teaspoon of olive oil and 2 teaspoons of grated Parmesan cheese
  • 1 cup of steamed green beans with 1 tablespoon of chopped almonds

Sunday

Breakfast:

  • 2 slices of Canadian bacon
  • 1 whole-grain toaster waffle with sugar-free fruit spread
  • 3/4 cup berries
  • 1 cup of skim milk

Lunch:

  • Salad made with: 2 cups tender spinach, 4 ounces grilled chicken, 1 tablespoon chopped dried cranberries, 3 slices avocado, 1 tablespoon chopped walnuts, and 2 tablespoons low-fat vinaigrette
  • 1 apple
  • 1 cup of skim milk

Dinner:

  • 4 ounces lean pork loin sautéed with onion, garlic, broccoli, and bell pepper
  • 1/2 cup brown rice
  • 5 medium tomato slices with 1 teaspoon minced ginger, chopped coriander, light soy sauce, and rice wine vinegar

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