Many people go on a crash diet with the motive of losing weight. However, there are very high chances of people eating excessively after not eating at all for a few days. This reverses the whole purpose of going on a diet. The most beneficial way to lose weight would be to plan your meals for a week. Here, you can think of the essential nutrients that you need and can plan accordingly. For coming up with your daily diet for an entire week, you will need to chalk out what you eat each day and for every meal.
It’s important to check what you eat each day to avoid food or ingredients that can significantly cause weight gain if taken in excessive amounts. So, it’s a good idea to keep a daily journal, diary, or calendar of your food intake if you’re serious about losing weight and staying healthier than ever. More than a fit or sexy figure, you’ll also benefit from following a 7-day diet plan for weight loss because you can avoid unhealthy foods that can cause diabetes, heart disease, and other chronic medical conditions. Check out a sample of a 7-day meal schedule below.
Table of Contents
7 Day Meal Schedule
People think that making this diet meal plan is a daunting and time-consuming task. However, it can be made simple with the help of a meal planner. A meal planner should have several sections where you can write down the food that you would eat at every meal, the nutrition and calorie intake, and also healthy food recipes. Having such a planner also saves you the time of thinking of what to prepare every day for each meal.
According to experts, how much a person eats matters more than what a person eats. So, the first thing one has to do is to restrict the quantity of the food one consumes. Here is a sample of a 7-day healthy meal plan that would give you an idea about making your own weekly diet plan. One important thing to be remembered is that your diet plan should be flexible, which means that you can shuffle a day’s food plan with another.
Day 1:
Breakfast: 8 ounces cornflakes with 8 ounces low-fat milk and 1 cup of fruits like banana, strawberries, etc.
Lunch: Turkey breast sandwich on whole-wheat bread with lettuce, mustard and mayonnaise, and 1 cup grapes
Dinner: Tofu and spinach pasta and 1 small piece of fruit of your choice
Day 2:
Breakfast: 8 ounces of oatmeal along with 8 ounces of berries
Lunch: Baked potato with fried onions, 18 ounces mixed veggies, and salad
Dinner: Chicken veggie kabobs and 8 ounces steamed broccoli
Day 3:
Breakfast: Peanut sandwich, 1 cup of low-fat milk or yogurt
Lunch: 1 cup of steamed vegetables, ¾ cup of chicken salad, 8 ounces of fruits
Dinner: Steak and potatoes and low fat pudding
Day 4:
Breakfast: 1 Egg omelet, 1/3 cup of baked potatoes, 2 tablespoons of dried fruit
Lunch: 1 cup vegetable soup, 2 cups steamed spinach, and ½ cup grapes
Dinner: ¾ cup brown rice, 3 ounces poached salmon, and salad
Day 5:
Breakfast: ½ English muffin toasted with 1-ounce low-fat cheese and poached egg, nuts, and a cup of diced melon
Lunch: Chicken salad and tomato soup
Dinner: Homemade pizza containing mixed green vegetables, spinach, tomato sauce, and little cheese.
Day 6:
Breakfast: Oatmeal with ½ sliced apple and shredded cheese on top, ½ cup yogurt topped with slivered almonds
Lunch: Tofu sandwich and ½ banana with low fat yogurt
Dinner: Black bean salad and 1 medium-sized apple
Day 7:
Breakfast: Scrambled eggs with whole wheat pita bread and any fruit juice
Lunch: 1/2 cup turkey meatballs, 5 medium-sized carrots, and fresh fruit salad
Dinner: BBQ chicken, vegetarian baked beans, and a banana
Along with the three meals, you also need to plan for snacks you would have in between meals. For snacks, you can have cheese, chocolate fondue, fruits, dry fruits, nuts, etc. You can also plan your seven-day meal according to your personal requirements and make it weight loss/pregnancy / diabetes-friendly.
Once in 2 weeks, you can take a day off from your diet where you can eat whatever you like. However, this must be done only if you have followed your diet plan strictly every day. So, do not waste any time and chart out your 7-day meal plan which would help you remain fit and healthy.
You might also want to consider water fasting in between to eradicate stubborn visceral fat to help you lose weight. You can also consider restricting your calorie intake to less than 800 calories per day. Mimicking water fasting such as mixing veggies in a bowl with some almonds, olive oil, and salt is good for your health. This diet can help elevate blood ketone levels to burn stubborn fat. It also helps lower blood sugar and regulates blood pressure.
Takeaway
You can follow the above diet plan for weight loss and attain impressive results. Monitoring the ingredients and nutrients of the food you eat can help prevent your risks of developing chronic diseases. You can create your own 7-day diet plan including your favorite nutritious foods to help plan out your next visit to the supermarket and cooking or food preparation. However, it’s still best to consult your doctor or a dietitian to make sure that you’re losing weight healthily.
