Meal Plan For Weight Loss: Know What To Eat And How Much To Eat

Planning meals for weight loss is quite difficult to make on your own. Of course, you might easily follow a weight loss diet regime that you might find on the internet or in a magazine.

However, you could never be sure if the diet regime is scientifically sound. It is also crucial to know the number of calories you need to consume each day before deciding on the best low-calorie diet plan.

The number varies hugely depending on your amount of activity, size, and gender. A calorie deficit is usually required for losing weight.

This implies that you have to burn more calories than you ingest. Many weight loss programs limit the daily calorie intake of a woman to 1500 calories.

However, if the woman is physically very active, the number of calories needed could be higher. This is usually calculated based on the daily energy consumption.

Let’s say, your daily consumption of calories for weight loss should be 1500 calories. However, if you wish to burn an extra 200 calories per day via exercising, you could have 1700 calories and even then lose weight.

Men are often given a calorie intake of 1800 to 2000 calories daily. The number of calories that men should consume is determined by their level of exercise and their size.

If you are highly active, your optimum score is usually higher. This is applied to the factor that your profession needs you to work a lot and also keeps you engaged in intentional exercise.

You can have a look at this governmental article to understand more about the importance of physical activity in losing weight.

The body does not always behave as you intend it to. Metabolic adjustments in weight loss might occur during your weight loss process.

To keep seeing benefits, you will need to modify your intake of calories over time.

Here is a meal plan for weight loss:

Monday

Breakfast: Milk and Whole Cereal: 1.5 cups skimmed milk + 1.5 cups whole flake cereal.

Lunch: Chicken Salad and Roll: a half skin removed chicken breast + ½ slice fat cheese + 1.5 cups salad (cucumber, carrot, lettuce, tomato) + a bread roll + 1/3 avocado spread.

Snacks: a serving of fruit (banana, mango, or apple) or 1.5 tbsp (sultanas or raisins or currants), or 2/4 cup grapes.

Dinner: Chicken: 150 g lean meat + 1 cup cooked vegetables (peas, carrot, celery, mushroom, capsicum) + a cup cooked rice + 1 tsp olive oil for cooking.

If you want to keep a positive correlation between rice and weight loss. It is generally advised to consume brown rice over white rice as it could help in weight loss. The same has been confirmed in this study.

Tuesday

Breakfast: Avocado on bread toast: Two tbsp avocado on two slices of toasted multigrain bread + a serve of fruit (2 pear or 1 kiwi fruit or 3 apricots).

Lunch: Barley Soup, Chickpea, and Vegetable: a half-cup cooked barley + 2/4 cup chickpeas + 1.5 cup cooked vegetables (spinach, celery, tomato, onion, carrot).

Snacks: a serving of fruit (1.5 cup diced rockmelon or watermelon or berries) + 15 g fat cheese.

Dinner: Ramen Meat (1 serve): Ramen Meat served with 1.5 cups of cooked vegetables.

Wednesday

Breakfast: Milk and Muesli with Fruit: a cup of low-fat milk + a cup of muesli cereal + one banana.

Lunch: Chicken Burger: 150 g chicken + 1.5 cups salad (tomato, lettuce, cucumber) + two tbsp of avocado + 1 bread roll.

Snacks: a piece of fruit (mandarin, kiwi fruit, apple, apricot) + 15 g cheese.

Dinner: Lamb with Potato and Vegetables: a large fat trimmed lamb chop + a potato (mashed with a splash of skimmed milk + 2 tsp margarine) + 2 cups vegetables (broccoli, carrot, pumpkin).

Thursday

Breakfast: 1.5 cups skimmed milk + a half cup egg whites with 1 tsp sesame oil + 1.5 tsp basil, 1.5 tsp parmesan + a half cup of tomatoes + two slices of whole-grain bread + ⅓ cup raspberries.

Lunch: Salad made with: 2/3 cup cooked bulgur + 3 ounces chopped chicken breast + 1.5 tbsp low fat cheddar + diced veggies (1/3 cup bell pepper, 1.5 tbsp onion, 1/3 cup zucchini) + 1.5 tsp chopped cilantro + 1.5 tbsp low fat vinaigrette.

Snack: 1.5 tbsp hummus + 5 carrots.

Dinner: 5 ounces salmon + 1.5 cup rice with 1 tbsp toasted almonds + ½ cup spinach with 1 tsp olive oil + ½ cup parmesan + ½ cup balsamic vinegar + ⅓ cup raspberry sorbet topped with ⅓ cup cantaloupe + 1.5 tsp walnuts.

Friday

Breakfast: a cup of skimmed milk, a whole grain muffin with 1.5 tbsp butter and a tbsp sugarless fruit spread, a few drops of honey, and 3 slices of bacon.

Lunch: Wrap made with 5 ounces of lean roast meat, a 5-inch wheat tortilla, 1/3 cup of lettuce, a cup of tomato slices, 1.5 tsp of radish, and a tsp of mustard, 1/4 cup lentils or pinto beans with 1.5 tsp of basil and 1 cup of salad.

Snack: Curd made with 2 cups low-fat yogurt, 3 tbsp of sliced raspberries or strawberries, and 3 tbsp of low-fat granola.

Dinner: 3 ounces halibut, ⅓ cup sliced mushrooms with a tsp of olive oil, 2/4 cup of onion, and a cup of green beans, salad made with 1.5 cup arugula, 1/3 cup cherry tomatoes, and a tsp of balsamic vinaigrette with 1/4 cup of warmed apple sauce and 1/3 cup of fat-free yogurt, 1.5 cups of dash cinnamon and pecans.

Saturday

Breakfast: Egg omelet made with a whole egg and 3 egg whites, 1/3 cup of broccoli, 3 tbsp fat-free refried beans, diced salsa, diced onion, and diced mushrooms, Quesadilla made with 1/4 of one corn tortilla and 2 tbsp of low-fat cheese, 1/4 cup of diced watermelon.

Lunch: a cup of skimmed milk, a salad made with 1.5 cups of romaine, 3 ounces of chicken, a half cup of celery, a half cup of diced mushrooms, 1.5 tbsp of low-fat cheddar, and a tbsp of low-fat olive oil with 1.5 nectarines.

Snack: ⅓ cup fat-free curd with a sliced apple and 1.5 tbsp of walnuts.

Dinner: 3 ounces shrimp sauteed with 1.5 tsp olive oil and a tsp garlic, 2 artichokes, a half cup wheat couscous with two tbsp diced bell pepper, 1/3 cup of garbanzo beans, a tsp of fresh cilantro, and 1.5 tbsp of fat-free honey mustard sauce.

Sunday

Breakfast: 1.5 cups skimmed milk, frittata made with 2 egg whites, two tbsp of diced bell peppers, two tsp of spinach, two tbsp of skimmed mozzarella, two tsp of pesto, 1/3 cup of fresh raspberries, and a bran muffin.

Lunch: 3 ounces turkey breast, cucumber, and tomato salad made with 1/3 cup of sliced cucumber and 3 slices of tomato, one tsp of fresh thyme, one tsp of fat-free Italian sauce, and an orange.

Snack: 1.5 cups low-fat curd with one tbsp of ground flax seed and 1/3 cup of diced pear.

Dinner: 3 ounces baked snapper with 1.5 tsp olive oil, 1.5 tsp lemon juice, and 1 tsp of sodium seasoning, one cup of spaghetti squash with 1.5 tsp olive oil and 1.5 tbsp of parmesan cheese, one cup of green beans with one tbsp of almonds.

Conclusion

Maintaining a healthy weight could be achieved by combining a healthy diet with an active lifestyle.

It is quite beneficial to plan your meals before going shopping to lose weight. Calorie counting might not be the most effective way to lose weight.

When a person entails a weight loss program to their specific needs, it is often more successful.

A certified nutrition specialist or registered dietitian could help a person create an ideal food regime and also provide support as they work towards the person’s weight loss objectives.

Food combining is based on the premise that certain nutrients found in different foods might work together to aid in weight loss and produce health advantages.

While certain food pairing strategies are not supported by scientific evidence, pairing healthy fats with carbohydrates and a solid source of protein is one that could be advantageous.

Research has shown how to lose weight and also maintain it. Including nutrients in each of your meals might help you satisfy your nutritional needs and also boost your blood sugar management.

It might also help people lose weight over time, especially when combined with regular physical activity.