7 Days Weight Loss Meal Plan

 7 Days Weight Loss Meal Plan - The combination of a healthy balanced diet and living an active lifestyle is the most effective way to manage weight in the long term. This 7 day weight loss meal plan is based on meeting the recommendations outlined in the Australian Guide to Healthy Eating and created by an Accredited Practicing Dietitian. It includes lots of delicious and healthy recipes to help make achieving your weight-related goals fun!


To make sure your meal plan is realistic and sustainable, you may want to include optional extras a few times a week. Examples include a glass of wine, a small piece of chocolate, or a sweet biscuit. Each of these items provides an additional 600kJ bringing your daily kilojoule intake to around 6800kJ.


Notes About This Meal Package

7 Days Weight Loss Meal Plan


• This meal plan provides approximately 6,200-6,800 kJ daily and is based on the average energy requirement for achieving weight loss in women aged 20-50 years who do light activity. Those who are very active may need to eat more.

• Energy requirements vary depending on age, activity, health status, height and weight. For personalized advice, seek the services of an Accredited Practicing Dietitian.

• Those with medical problems should seek advice from a medical practitioner before starting a weight loss plan.


Want this meal plan version to print and use offline? Download the entire weight loss meal plan by clicking on this link.


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First day

The second day

The third day

The fourth day

Fifth day

Sixth day

Seventh day


First day

Cereal and milk


Breakfast

Wheat and Dairy Cereals: 1 cup whole grain cereal + 1 cup skim milk.


Have lunch

Chicken Salad & Roll: chicken breast (skin removed) +1 slice of reduced-fat cheese + 2 cups vegetable salad (eg lettuce, carrot, tomato, cucumber) + 1 coarse bread roll + 1/4 avocado spread.


Dinner

Sauteed Beef: 120g lean ground beef + 1.5 cups cooked vegetables (eg carrots, mushrooms, celery, capsicum, peas) + 1 cup cooked brown rice + 2 tsp sesame oil for cooking.


Dessert/Dinner

Fruit Salad & Yoghurt: 1 cup fruit salad + 1 tub low-fat yogurt.


Snack

1 serving of fruit (eg medium apple or banana or cup of grapes or 2 tbsp raisins/raisins/sultanas or 1 small mango.


 

The second day

Oakridge Eggs 320


Breakfast

English Muffin and Fruit: 1 whole wheat English muffin + tbsp peanut butter + 1 average fruit.


Have lunch

Rainbow Rice Salad: Mix 90g canned salmon + 1/3 cup chickpeas + reduced fat crumbled feta cheese + 2 cups salad greens (eg capsicum, carrots, snow peas, rocket) + 1 cup cooked brown rice.


Dinner

Shrimp and Kimchi Omelette (1 serving): Served with 2 cups of salad and 1 slice of whole wheat bread.


Dessert/Dinner

Fruit Smoothie: 1 cup skim milk + 1 serving fruit (eg 1 medium banana or 2 cups berries).


Snack

1 tub low fat/no added sugar yogurt. + 10 nuts (without salt, raw/dry roasted).


 


The third day

Fruit Yogurt


Breakfast

Yoghurt and Fruit: 1 tub (200g) low-fat/no added sugar yogurt + 1 serving of fruit (eg 2 nectarines or 200mL fruit juice or 1 apple).


Have lunch

Tuna Salad Sandwich: 200g canned tuna in spring water (drained) + 2 cups salad greens (eg lettuce, cucumber, tomato) + 2 tbsp avocado + 1 slice cheese + 2 slices multigrain bread.


Dinner

Pork and Vegetables: 120g lean roast pork + 1 medium roasted potato + 1.5 cups cooked vegetables (eg carrots, pumpkin, broccoli) + 2 tsp oil for cooking or as a dip.


Dessert/Dinner

Fruit Salad: 1 cup fresh fruit salad.


Snack

40g low-fat cheese + 4 whole grain crackers.


 


The fourth day

Beef Ramen 0168


Breakfast

Avocado on Toast: 2 tbsp mashed avocado on 2 slices of multigrain bread (toasted) + 1 serving of fruit (2 kiwis or 2 apricots or 1 pear)


Have lunch

Bean, Vegetable and Barley Soup: cup chickpeas + 1 cup cooked vegetables (eg tomatoes, celery, onions, carrots, spinach) + cup cooked barley.


Dinner

Beef Ramen (1 serving): Served with an additional 2 cups of cooked vegetables.


Dessert/Dinner

Yogurt: 1 tub low-fat/no added sugar Greek yogurt topped with mixed grains and nuts.


Snack

1 serving of fruit (eg 1 cup diced watermelon/melons or berries) + 20g low-fat cheese.

The fifth day

Miso soup 0523


breakfast

Fruit porridge: ½ cup rolled oats + 2 cups berries (note: porridge made with water + 0.5 cup skimmed milk).


lunch

Miso Tofu Soup (1 serving): Served with 2 cups of salad + 2 teaspoons of balsamic vinegar.


Dinner

Roasted chicken and vegetables: 100 grams of grilled chicken + 1.5 cups of vegetables (such as carrots, broccoli and eggplant) + 1 medium sweet corn + 2 teaspoons of cooking oil or as a sauce.


dessert / dinner

Fruit juice: 1 cup skim milk + 1 serving of fruit (such as 1 medium banana or 2 cups berries).


Snacks

1 tub low fat/yogurt without added sugar. + 10 nuts (unsalted, raw / dry roasted).


The Sixth Day

Chicken Burger on a Brown Cutting Board 1624473


breakfast

Muesli and milk with added fruit: 1 cup cereal muesli + 1 cup low-fat milk + 1 banana.


lunch

Homemade chicken burger: 100 grams of grilled chicken + 2 cups of green salad (such as lettuce, cucumber, tomato) + 2 tablespoons of avocado + 1 grainy bread.


Dinner

Lamb chops with puree and vegetables: 1 large piece of grilled lamb (skimmed) + 1 medium potato (mashed with 3 teaspoons of ghee + a splash of skim milk) + 1.5 cups of vegetables (such as carrots, pumpkin, broccoli).


dessert / dinner

 Mango and Yogurt Parfait: 200 grams of low-fat yogurt with ½ cup of sliced ​​mango and 2 tablespoons of chopped nuts.


Snacks

1 piece of small fruit (such as kiwifruit, apricots, apples, and tangerines). + 20 grams of cheese.


The Seventh Day

Scrambled eggs on sourdough toast


breakfast

Scrambled eggs on scrambled dough: 2 eggs (scrambled) + 2 slices of scrambled bread (toasted) + 3 teaspoons ghee or 2 tablespoons avocado + 1 medium fruit.


lunch

Cheese, avocado and salad sandwich: 40 grams of low-fat cheese + 2 cups of vegetable salad (such as lettuce, cucumber carrots, tomatoes, capsicum) + 2 tablespoons avocado + 2 slices of multi-grain bread.


Dinner

 Salmon and grilled vegetables: 125g salmon + 1 cup cooked brown rice + 1.5 cups cooked vegetables (such as cauliflower, broccoli, zucchini).


dessert / dinner

Fruit Pop: Made with frozen fruits (such as bananas or mangoes) with Greek yogurt.


Snacks

1 tub low fat/yogurt without added sugar.


Learn more about egg nutrition

Not sure if eggs might be beneficial in your case? Learn more about how eggs can help meet your nutritional needs today.

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