Quick Meal Plan For Weight Loss – Do you need ideas for good food that’s also good for you? If yes then no worries because we provide a proper and sample Quick Meal Plan For Weight Loss. Weight loss depends upon caloric consumption and expenditure as we say simply that you can lose your weight while consuming fewer calories. Whenever you start a new diet plan always consult your healthcare specialist or a registered dietitian.

Quick Meal Plan For Weight Loss

Weight gain and weight loss is a process of calories in versus calories out and food is the biggest factor in how much weight you lose. Meal planning is a basic method to lose weight so firstly you have to track what you are eating. After this reduce starchy carbohydrates from your meal and add non-starchy veggies asparagus, bean sprouts, broccoli, carrots, and so on. Therefore, If you are looking for the best dietitian then Dietitian Shubhra is the best dietitian for you and has many years of experience and provides a proper weight-loss meal plan.

7-Day Simple Meal Plan For Weight Loss

A healthy meal plan keeps you on track and a little advance planning of diet can ease the stress of a busy week and keep you feeling satisfied. If you want to lose weight then a healthy diet plan is necessary. Here we mentioned a healthy diet plan that is beneficial in Weight loss.

Monday

Breakfast – 1/3 cup dry oats (cook in water and a dash of salt and cinnamon) + 4 large scrambled egg whites + 1 ounce slivered almonds.
Morning Snack – 1 medium apple + 2 tablespoons natural peanut butter.
Lunch – 4 ounces of solid white tuna in water (drained) + 1 tablespoon olive oil mayonnaise + 16 thin wheat crackers.
Evening Snack – 1 scoop whey protein powder mixed in coffee or water + 1-ounce almonds
Dinner – 6 ounces grilled chicken breast + 1 cup steamed broccoli.

Tuesday

Breakfast – 3 large scrambled eggs + 1 slice whole wheat toast
Morning Snack – 1 small container (5.3 ounces) of plain nonfat Greek Yogurt + 1/4 cup blueberries + 1-ounce cashew pieces
Lunch – 4 ounces grilled chicken breast + 2 cups chopped romaine lettuce + 1/4 cup sliced strawberries + 2 tablespoons sunflower seeds + 1 tablespoon olive oil + 1 tablespoon balsamic vinegar
Evening Snack – 1 scoop whey protein powder mixed in 1 cup nonfat milk
Dinner – 4 ounces grilled sirloin steak + 1 small baked potato + 1 cup steamed mixed vegetables

Wednesday

Breakfast – 1 serving Oatmeal Cottage Cheese Waffles + 1/2 cup raspberries
Morning Snack – 2 large hard-boiled eggs + 1 part-skim mozzarella string cheese + 1 cup grapes + 1 cup sliced carrots
Lunch – 6 ounces grilled chicken breast + 2 cups romaine lettuce + 1/4 cup corn kernels + 1/4 cup black beans + 1/4 avocado + 1 tablespoon lime juice + 1 tablespoon olive oil + 1 tablespoon chopped cilantro
Evening Snack – 1 scoop whey protein powder mixed in coffee or water
Dinner – 6 ounces 99% fat-free ground turkey breast, sauteed in 1 teaspoon olive oil and mixed with 1/4 cup marinara sauce + 2 cups steamed zucchini noodles

Thursday

Breakfast – 6 ounces 2% cottage cheese + 1/4 cup pineapple chunks + 1-ounce cashew pieces
Morning Snack – 1/2 cup guacamole + 1 red bell pepper, sliced
Lunch – 6 ounces of roasted turkey deli meat + 1 slice provolone cheese + 1 (6-7 inch) flour tortilla or wrap
Evening Snack – 1 cup salted and prepared edamame in the pod + 1 cup sliced carrots
Dinner – 6-ounce 97% lean ground beef burger + 1 slider-size hamburger bun + 2 slices tomato + 2 lettuce leaves + 1 tablespoon ketchup + 2 slices red onion

Friday

Breakfast – Smoothie: 1 scoop whey protein powder + 1 small frozen banana + 1 tablespoon peanut butter + 1 cup nonfat milk + ice.
Morning Snack – 1/4 cup pistachios, in the shell.
Lunch – 4 ounces of deli roast beef +1 slice provolone cheese + 1 slice of rye bread + 2 slices red onion + 2 slices tomato.
Evening Snack – 1 small container (5.3 ounces) of plain nonfat Greek Yogurt + 1-ounce almonds
Dinner – 4 ounces grilled chicken breast + 1/2 cup cooked brown rice + 1 tablespoon butter + 1 cup steamed mixed vegetables.

Saturday

Breakfast – 4 egg white omelets with 1/4 cup sliced mushrooms + 1 cup spinach, and 1/4 avocado + 1 slice of wheat toast.
Morning Snack – Smoothie: 2/3 cup plain nonfat Greek Yogurt + 1 cup nonfat milk + 1/4 cup frozen blueberries + 1/4 cup frozen strawberries + 3 tablespoons hemp seeds + 1/2 frozen banana.
Lunch – 6 ounces grilled salmon + 6 steamed asparagus spears.
Evening Snack – 2 hard-boiled eggs.
Dinner – 4 ounces grilled chicken breast + 1 cup steamed stir fry vegetables + 1/2 cup cooked white rice + 1 tablespoon teriyaki sauce.

Sunday

Breakfast – 1/3 cup dry oatmeal + 2 ounces plain nonfat Greek yogurt + 1 scoop whey protein powder + dash salt + 1/4 cup nonfat milk + dash of cinnamon.
Morning Snack – 1 cup salted and prepared edamame, in the pod + 1 cup sliced carrots.
Lunch – Quesadilla: 3 ounces grilled chicken breast + 1/4 cup shredded Mexican cheese, and 1 (6-7 inch) flour tortilla; serve with 2 tablespoons salsa.
Evening Snack – 6 ounces 2% cottage cheese + 1 medium peach.
Dinner – 6 ounces grilled salmon + 6 large steamed asparagus spears.

Foods to Eat for Weight Loss

There are lots of healthy options that can help and support you in weight loss. These foods are included as a part of a healthy diet and they contain fiber or protein and both nutrients keep us fuller longer.

Chia Seeds – This is one of the best foods for weight loss and it contains fiber.
Fatty Fish – Fish and seafood are rich in several nutrients and contain concentrated amounts of omega-3 fats.
Cruciferous Vegetables – These include broccoli, cauliflower, brussels sprouts, and dark leafy greens. Cruciferous veggies are low in calories.
Whole Grains – Whole grains like wheat pasta, brown rice, and quinoa contain fiber and fiber is helpful in weight loss and feeling satisfied.
Apples – Vegetables and fruits are a smart addition to any healthy diet because of their high water and fiber.
Fermented Foods – Fermented foods like kefir and yogurt support immunity and good digestion.

Why a Dietitian is Necessary for Weight Loss?

A registered dietitian like Dietitian Shubhra is a healthcare provider with special training in nutrition. Your dietitian gives counseling on nutrition and will look closely at your eating habits. A dietitian will help you to set a new nutrition goal and you will meet your dietitian several times. A dietitian will tell you how many calories you have to eat per day to lose weight steadily and safely.

Your dietitian will help you by providing you with a healthy and nutritious diet plan.

Conclusion

In this blog, we provide complete information about Quick Meal Plan For Weight Loss and also provide a diet chart that is helpful for you in losing weight.