7-Day Meal Plan

 

 

Here is a 7-day meal plan 

Day 1:

  • Breakfast: Scrambled eggs with veggies (spinach, mushrooms, bell peppers) and whole wheat toast.
  • Lunch: Grilled chicken breast with quinoa and roasted vegetables.
  • Dinner: Baked salmon with sweet potato and steamed asparagus.

Day 2:

  • Breakfast: Greek yogurt with mixed berries and a sprinkle of granola.
  • Lunch: Tuna salad sandwich on whole wheat bread with mixed greens.
  • Dinner: Vegetable stir-fry with tofu and brown rice.

Day 3:

  • Breakfast: Oatmeal with diced fruit and a sprinkle of cinnamon.
  • Lunch: Grilled chicken Caesar salad with whole wheat croutons.
  • Dinner: Turkey chili with mixed greens.

Day 4:

  • Breakfast: Smoothie bowl with Greek yogurt, mixed berries, and a drizzle of honey.
  • Lunch: Lentil soup with a mixed green salad.
  • Dinner: Baked chicken breast with roasted vegetables and a side of quinoa.

Day 5:

  • Breakfast: Scrambled eggs with veggies (spinach, mushrooms, bell peppers) and whole wheat toast.
  • Lunch: Grilled chicken breast with quinoa and roasted vegetables.
  • Dinner: Baked salmon with sweet potato and steamed asparagus.

Day 6:

  • Breakfast: Greek yogurt with mixed berries and a sprinkle of granola.
  • Lunch: Tuna salad sandwich on whole wheat bread with mixed greens.
  • Dinner: Vegetable stir-fry with tofu and brown rice.

Day 7:

  • Breakfast: Oatmeal with diced fruit and a sprinkle of cinnamon.
  • Lunch: Grilled chicken Caesar salad with whole wheat croutons.
  • Dinner: Turkey chili with mixed greens.

Remember, weight loss is achieved through a calorie deficit so portion control and mindful eating are also important factors. Additionally, incorporating physical activity is crucial for weight loss and overall health. Consult with a doctor or a dietitian for personalized meal plan that suits your need.

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