First, you need to know your health always comes first. Your health is more important than your weight, so always pick healthy ways to lose weight. Take care of your body by giving it clean, useful meals, and try to exercise regularly. This will improve your body's health and abilities, not just physically but also mentally. Today we'll give you a diet plan that helps you lose weight in a healthy way.
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A 7-day diet plan that helps you lose 7 kilos a month.
This is not a plan of deprivation, because you'll eat 3 big meals and 2 small ones. You'll get all the essential nutrients your body needs. The drinks included are low-calorie ones like tea, coffee, and water. Coffee should be without any extras like sugar, milk, or creamer.
To speed up healthy weight loss, you can exercise regularly or more than 4 days a week. You can learn the exercises through clicking here.
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Day one :-
Breakfast
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Half a cup of scrambled eggs with a teaspoon of olive oil, half a teaspoon of basil, a spoon of parmesan cheese, half a cup of cherry tomatoes.
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One slice of whole wheat bread.
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Half a cup of blueberries or strawberries.
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Half a cup of fat-free yogurt
Snack
- Half a cup of fat-free Greek yogurt, with two strawberries.
Lunch
- Salad made of: half a cup of cooked bulgur, grilled chicken breast cut up, a spoon of shredded fat-free cheddar cheese, some chopped grilled veggies, a spoon of chopped fresh coriander, half a spoon of vinegar.
Light snack
- A small spoon of hummus salad with no extras and carrot pieces.
Dinner
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Grilled fish.
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A cup of fresh arugula.
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A cup of small strawberries
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Day two :-
Breakfast
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A slice of oat bread.
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Pieces of smoked turkey.
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Some pieces of strawberry.
Snack
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Half a cup of fat-free cottage cheese.
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A handful of chopped almonds
Dinner
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Lean beef burger.
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A cup of boiled cauliflower
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A big plate of spinach salad.
Snack
- Two boiled eggs
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Day three :-
Breakfast
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Omelet made with 3 eggs, a quarter cup of chopped broccoli, two spoons of boiled beans, with a quarter cup of mushrooms.
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A cup of watermelon pieces
Snack
- A cup of fat-free yogurt with apple slices.
Lunch
Salad made of: grilled and chopped chicken breast, half a cup of chopped celery, half a cup of mushrooms, two spoons of fat-free cheddar cheese, one spoon of Caesar dressing
Snack
- Orange slices with a pinch of cinnamon
Dinner
- Salad dish: Grilled chicken breast pieces, a cup of grilled artichokes, a tablespoon of chopped bell pepper, a quarter cup of chickpeas, a tablespoon of chopped cilantro.
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Day four :-
Breakfast
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Raw chocolate and oat flour cupcake
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A cup of fat-free milk
Snack
- A cup of fat-free Greek yogurt with some nuts
Lunch
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A sandwich made of lean ground beef, with a whole wheat tortilla, chopped lettuce, some tomato slices, and pieces of hot pepper.
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A cup of boiled beans with basil.
Snack
- 3 pieces of baked corn flakes
Dinner
- A salad plate made of half a cup of arugula, half a cup of tomatoes, a cup of boiled green beans, with half a spoon of balsamic vinegar and some chopped walnuts.
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Day five :-
Breakfast
- Sandwich made of: whole wheat tortilla bread, two scrambled eggs with a drizzle of olive oil, a quarter cup of red beans, a teaspoon of cheddar cheese, a tablespoon of chopped cilantro.
Snack
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Apple slices
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Two slices of smoked turkey
Lunch
- Lean beef burger
- Salad plate with a cup of fresh spinach, a quarter cup of tomatoes, a teaspoon of parmesan cheese.
Snack
- 100 grams of red grapes.
Dinner
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Grilled chicken breast
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Quarter cup of boiled brown rice
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A big salad made of any green veggies.
Day six
Breakfast
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3 boiled eggs, a chopped bell pepper, with a wheat bran biscuit.
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A cup of fat-free milk
The snack
- A cup of low-fat Greek yogurt with a bit of ground flaxseed.
The food
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Grilled fish
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A salad plate with tomato slices, cucumber slices, and a tablespoon of chopped thyme
The snack
- Smoothie made from (a banana, half a cup of Greek yogurt, and a quarter cup of strawberries.
Dinner
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Baked fish
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With a cup of boiled green beans
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Day seven :-
Breakfast
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Whole grain waffle.
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A few berries or strawberries.
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A cup of fat-free yogurt
Snack
- Quarter cup of cottage cheese with some chopped almonds.
Lunch
- Salad: cup of spinach with pieces of chicken breast and two avocado slices with a spoon of balsamic vinegar.
Dinner
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Two slices of smoked turkey with onion slices, bell pepper, and chopped broccoli.
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Half a cup of brown rice
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Tomato slices.
