Meal Plan For Losing Weight – This plan is permanent. There are a lot of options out there and there is no such thing as a fad diet. Manuta / Getty Images
You’ve probably heard someone jokingly compare “COVID 19” to the “Freshman 15.” But for most of us, the word is very real. A year trapped in the house, seeking solace from the stressful world in our favorite comfort foods and forcing myself to put off my gym membership.
Meal Plan For Losing Weight
But the good news is that you’ve taken the first step: you’re ready to change your life by creating new healthy habits. Wow! Now is the time to create a plan to help you achieve your goals. Even trying to make a healthy meal from scratch can be overwhelming. Luckily, you don’t have to worry—nutritionist Joy Bauer is here to help!
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Her “Drop 10” plan has tons of delicious and satisfying recipe options for breakfast, lunch, and dinner. You can mix and match throughout the month and repeat the meals as often as you like. You can also enjoy a Joy-approved snack or two each day and unlimited non-starchy vegetables.
How long will it take you to get to 10? Losing weight is personal, not a race. While some people can lose 10 pounds in a month, others take longer to reach their goal and that’s okay.
The best part? This plan is permanent. It’s full of options and it’s not like a fad diet. Not only will losing weight make you feel stronger and happier, but you can keep it off forever.
Below are weekly offer options that may repeat throughout the month. Mix and match breakfast, lunch, dinner and snacks to create a customized menu just for you. (Click here for a larger version of the meal planner!)
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Each morning meal follows the winning combination of “10/4”, which means that this meal contains at least 10 grams of protein and at least 4 grams of protein to help fuel you from the start of the day until lunch. Grams are made of fiber. Also drink a “booster drink” in the morning for an extra dose of energy. Choose from a coffee (or two) or black/green tea. Skip the sugar and enjoy with an optional splash of milk.
A slice of whole wheat toast with 1/4 mashed avocado and a hard-boiled or scrambled egg, sprinkled with your favorite herbs and black pepper. Enjoy with half a grapefruit or orange on the side.
One whole egg and three whites of vegetables (sliced tomatoes, onions, mushrooms, spinach, peppers, green beans, etc.) and a whole slice of toast or an orange or half a grapefruit.
The power of this colorful parfait lies in the energizing combination of protein-rich yogurt and fiber-rich fruit. Add berries of your choice – fresh or frozen!
Lose Weight (72 85 Kg) 1400 1500 Kcal/day
Who wants sushi for breakfast? Kids can get in with this fruity twist – no stroller required. It’s quick and easy to put together and fun to eat.
Do you want a warm and tasty morning meal that will make you feel focused and energized? Lean egg whites, Canadian bacon, low-fat cheese, and a whole wheat English muffin are the secret ingredients in this slimming breakfast sandwich.
These sweet and savory protein pancakes are a breeze to make (and clean up afterwards). All you need is a blender and a pan.
Lunch follows Joy’s ‘3 P’s plan’ which focuses on protein, production and shutdown. For lunch, you can enjoy plenty of protein (such as chicken, turkey, lentils, eggs, low-fat dairy, and more) and 2 cups of produce (especially non-starchy vegetables from the unlimited list below). You will also need to take a break from electronics, including computers, televisions and phones. Proteins and products prevent hunger, help suppress appetite and provide the body with good nutrients. And by turning off the electronics, you will be present and more alert during the meal.
Simple 1,200 Calorie 7 Day Meal Plan
5 ounces of protein (chicken, turkey, salmon, shrimp, or tofu), 1/2 cup of beans, and mixed leafy greens with unlimited non-starchy vegetables (see the photo at the bottom of this post for the veggies you can choose. ). Dress with 1-2 tablespoons of extra virgin olive oil + undiluted vinegar or fresh lemon juice (or you can use 2-4 tablespoons of low-calorie vinaigrette).
With 4 ounces of turkey, a slice of Swiss cheese, 1 tablespoon of mustard or hummus, and your choice of veggies (lettuce, tomato, onion, roasted pepper, etc.) on a slice of whole wheat bread. Enjoy with 2 cups of baby carrots on the side. * If you like, cut the cheese and enjoy the sandwich on two slices of bread.
Two cups of hearty lentil, black bean or vegetable soup with a salad filled with non-starchy vegetables and a tablespoon of extra virgin olive oil and extra virgin vinegar or fresh lemon juice (alternatively, you can use low-calorie vinegar, you can use 2 tablespoons).
Half a can of low-fat cottage cheese with 2 tablespoons of nuts or seeds and a side of 2 tablespoons of non-starchy vegetables (such as cherry tomatoes, cucumbers, or peppers).
Week Hot Body Meal Plan
Five ounces of cooked skinless fish or chicken (grilled, baked, or baked) and a side of steamed, grilled, or roasted vegetables.
Enjoy a side salad with 1 tablespoon of extra virgin olive oil and endless vinaigrette or fresh lemon juice.
Dinner is about the pregame. Before dinner, drink 2 glasses (16 ounces) of still or sparkling water and eat a large handful (about 1 cup) of non-starchy vegetables. Then enjoy your meal. This strategy will help suppress your hunger and allow you to start filling up.
Your choice of burger bun (lean beef, turkey, veggie) with lettuce, tomato, onion and baked sweet potato with a side of ketchup or salsa and 2 cups of steamed or grilled vegetables. 1 tablespoon of extra virgin olive oil and undiluted vinegar or fresh lemon juice (or you can use 2 tablespoons of low-calorie vinaigrette). You can skip the fries and enjoy half a burger bun instead.
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Enjoy one or two servings of fried rice and 4 ounces of a cooked protein of your choice, such as shrimp, fish, chicken, tofu, pork tenderloin, lean steak or poultry sausage—or 3/4 cup of cooked black beans.
Five to 8 ounces of broiled, grilled, or baked fish (mix in 1 tablespoon olive oil, fresh lemon juice, salt, pepper, and favorite seasoning) and 2 cups steamed or roasted broccoli and 1/2 a baked potato.
Try my Curry Chicken and Vegetables or Slow Cooker Chicken and Black Bean Chili. For Slow Cooker Chicken and Black Bean Chili, enjoy one serving with low-fat Greek yogurt + ¼ cup shredded low-fat cheddar + ½ cup cooked rice or quinoa (or half a baked potato).
Five ounces of pork tenderloin with 2 tablespoons of cooked carrots and half a baked potato with 2 tablespoons of low-fat Greek yogurt or light sour cream and/or 2 tablespoons of salsa.
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Enjoy a bite or two every day – and add your favorites to this list! (Click here for a larger version of the Joy-approved snack.)
You can also enjoy your favorite vegetables from an unlimited list of non-starchy vegetables. (Click here for a larger version of approved non-starchy vegetables.)
No health information is intended as a substitute for professional medical advice, diagnosis or treatment. Always consult a physician or other qualified health care provider with any questions you may have about a medical condition or before starting any diet, exercise or fitness program. Calories in vs calories out. It really is that simple. If you eat more calories than you burn each day, your body will retain those extra calories and turn them into fat.
The good news is that our bodies are designed to burn calories. A person who weighs 150 pounds burns 46 calories per hour while sleeping. The human brain burns calories for “energy” (memory, information processing, calculations, etc.), and even simple tasks like getting up and walking around the room burn calories.
A 7 Day Meal Plan For Weight Loss, Plus Grocery Shopping List
The biggest factor in losing weight or gaining weight is nutrition. Junk food will slow your fitness gains faster than you can imagine. No amount of exercise can replace 600 calories of refined sugar. On the other hand, eating the right foods will do more for your weight loss goals than 6 hours in the gym.
Sometimes the “experts” make it complicated by asking you to spend a whole day preparing meals, or they give you meal plans where each recipe includes 15 extra ingredients.
Meal planning can be as basic as writing down your favorite meals and snacks. My favorite dish is the easiest to prepare. If you enjoy cooking, spending time preparing a complex meal will not make you want to eat that meal more than a simple one.
Here are some
Day Weight Loss Meal Plan
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