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5 Days Meal plans for Weight Loss

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DAY 1

Breakfast: green smoothie (made with ½ banana + ½ cup of frozen mango + 1 cup of kale + ½ cup of low-fat natural Greek yogurt + ½ small avocado + ½ cup of nonfat milk)

Morning snack: 1 apple + 1 oz of walnuts

Lunch: 2 cups of vegetable soup

Snack: 1 cup of baby carrots and peas + 2 tablespoons of hummus

Dinner: 4 ounces of salmon + 1 cup of steamed carrots + 1 cup of steamed broccoli + 2 tablespoons of teriyaki sauce + 1 teaspoon of sesame seeds

Notes: Bake salmon at 400 ° F (200 ° C) until firm to the touch, 10 to 15 minutes, depending on thickness. Chop the carrots and broccoli and steam until tender and crispy, about 5 minutes for the carrots, 3 minutes for the broccoli. Sprinkle everything with the teriyaki sauce and sprinkle with the sesame seeds.

DAY 2

Breakfast: berry shake (made with ½ banana + 1 cup of frozen strawberries + ½ cup of low-fat natural Greek yogurt + ½ cup of skim milk)

Morning snack: 1 banana + 1 oz of walnuts

Lunch: 2 cups of vegetable soup

Snack: 1 cup of broccoli and cauliflower + 2 tablespoons of tzatziki

Dinner: 4 oz of grilled chicken + ½ cup of roasted sweet potatoes + 1 cup of roasted Brussels sprouts + 1 tablespoon of olive oil

**READ MORE : Diet & Nutrition for Losing Weight **

Notes: Chop the sweet potatoes, cut the Brussels sprouts in half and place them on a tray. Sprinkle with 2 teaspoons of olive oil, season with salt and pepper and mix to cover. Roast at 450 ° F (230 ° C) until tender, about 15 minutes. Brush the chicken with 1 teaspoon of olive oil and season with salt and pepper. Grill over medium-high heat until marked and no longer pink in the center, about 5 minutes per side.

DAY 3

Breakfast: green smoothie (made with ½ banana + ½ cup of frozen mango + 1 cup of kale + ½ cup of low-fat natural Greek yogurt + ½ small avocado + ½ cup of nonfat milk)

Morning snack: 1 cup of blueberries + 1 oz of walnuts

Lunch: 3 ounces of grilled chicken + ½ cup of cooked quinoa + 1 cup of cherry tomatoes and chopped cucumber + 2 tablespoons of feta + 1 tablespoon of vinaigrette

Snack: 1 cup of baby carrots and peas + 2 tablespoons of hummus

Dinner: 4 oz mahi-mahi + 1 cup of steamed carrots + 1 cup of steamed broccoli + 2 tablespoons of teriyaki sauce + 1 teaspoon of sesame seeds

**READ MORE : How to Weight balanced by Healthy Diet ? **

Notes: Bake the mahi-mahi at 400 ° F (200 ° C) until it is firm to the touch, 10 to 15 minutes, depending on the thickness. Chop and steam the carrots and broccoli until tender and crispy, about 5 minutes for the carrots, and 3 minutes for the broccoli. Sprinkle everything with the teriyaki sauce and sprinkle with the sesame seeds.

DAY 4

Breakfast: all night Oatmeal with blueberries (made with ½ cup of oatmeal + 1 tablespoon of chia seeds + ½ cup of skim milk + ½ cup of low-fat natural Greek yogurt + ½ cup of blueberries)

Morning snack: 1 banana + 1 oz of walnuts

Lunch: 3 oz of tuna + 2 cups of mixed vegetables + 1 cup of cherry tomatoes and chopped cucumber + 1 tablespoon of vinaigrette

Snack: 1 cup of broccoli and cauliflower + 2 tablespoons of tzatziki

Dinner: 4 oz of grilled chicken + ½ cup of roasted sweet potatoes + 1 cup of roasted Brussels sprouts + 1 tablespoon of olive oil

Notes: Chop the sweet potatoes, cut the Brussels sprouts in half and place them on a tray. Sprinkle with 2 teaspoons of olive oil, season with salt and pepper and mix to cover. Roast at 450 ° F (230 ° C) until tender, about 15 minutes. Brush the chicken with 1 teaspoon of olive oil and season with salt and pepper. Grill over medium-high heat until marked and no longer pink in the center, about 5 minutes per side.

DAY 5

Breakfast: all night Oatmeal with blueberries (made with ½ cup of oatmeal + 1 tablespoon of chia seeds + ½ cup of skim milk + ½ cup of low-fat natural Greek yogurt + ½ cup of blueberries)

Morning snack: 1 apple + 1 oz of walnuts

Lunch: 3 oz lean turkey + ¼ avocado + 1 whole wheat tortilla + 1 cup mixed vegetables

Snack: 1 cup of baby carrots and peas + 2 tablespoons of hummus

**READ MORE: Healthy Eating plan tips **

Dinner: 4 oz of shrimp + 1 cup of steamed carrots + 1 cup of steamed broccoli + ½ cup of cooked brown rice + 2 tablespoons of teriyaki sauce + 1 teaspoon of sesame seeds

Notes: Thaw shrimp in cold water and dry. In a non-stick skillet over medium-high heat, mix the shrimp with a little wholly natural cooking spray, and cook until it is bright pink, rolled tight and hot. Chop and steam the carrots and broccoli until tender and crispy, about 5 minutes for the carrots, and 3 minutes for the broccoli. Sprinkle everything with the teriyaki sauce and sprinkle with the sesame seeds.

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