Here is a 7-day meal plan that will help you to lose weight fast and be healthier

Here is a 7-day meal plan that will help you to lose weight fast and be healthier

Startling statistics from the World Health Organisation reveal that 1.9 billion adults, 18 years and older, are overweight. Of these over 600 million are obese. Obesity, on its own, is a huge problem in modern societies because it is associated with diabetes, heart disease, cancer, osteoarthritis, sleep apnoea and reproductive abnormalities. So, if you wish to lose weight and reduce your chances of getting sick, perhaps its time to start a calorie diet restriction program. Here is a 7-day meal plan that will help you to lose weight fast and be healthier.

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The 7-day meal plan that will help you to lose weight fast and be healthier, consists of 1200 to 1500 calories daily for woman and between 1500 calories to 1800 calories for men, which is nutritional program of reducing calories consumption that has been proven to be very effective when in conjunction with frequent exercising. It is also important to consume foods that have healing capabilities on problems associated with obesity.

Each recipe is based on Dr OZ recommendations for a 1200 – 1800 calories daily consumption that will help you to lose weight fast and be healthier.

day 1

breakfast

Chocolate Peanut Butter Banana Smoothie

Ingredients

1 cup unsweetened vanilla almond milk
1 tbsp unsweetened cocoa powder
1 tbsp peanut butter
2 tsp honey
1/2 banana

method

Blend ingredients until smooth.
Prep time: 5 minutes, protein: 6 g, calories: 250, fiber: 6 g

Lunch

Egg Spinach Wrap

Ingredients

1 egg
1/2 cup spinach
2 tbsp parmesan
1 whole grain 100-calorie wrap

method

Scramble egg and spinach together and cook to desired doneness, this can be done in the microwave or on the stove.
Place egg and spinach mixture on wrap and top with cheese.
Wrap the sandwich and enjoy.
Prep time: 5 minutes, protein: 17.5 g, calories: 236, fiber: 6.5 g

Dinner

Italian Broccoli Quinoa Bowl

3/4 cup pre-cooked quinoa
2 cups steam bag broccoli
1/2 cup no sugar added tomato sauce
3 tbsp parmesan cheese

method

Combine ingredients and heat on stove top.
Prep time: 5 minutes, protein: 24 g, calories: 415, fiber:16 g


Day 2

Breakfast

Fruit smoothie

Ingredients

1 ripe banana
1/4 cup strawberries, fresh or frozen
1/2 cup blueberries, fresh or frozen
1/2 cup unsweetened orange juice
2 tsp agave nectar
1/2 cup fat-free plain yogurt
1/2 cup extra firm tofu
1 tsp chia seed

method

Place ingredients in a blender and blend until smooth.
Makes 5 servings; Serving size: 1/2 cup
Calories: 80, Sodium: 20 mg, Sugars: 10 g, Cholesterol: 0 mg, Saturated Fat: 0 g, Fiber: 2 g, Protein: 4 g, Carbohydrates: 15 g

Lunch

Turkey hummus wrap

Ingredients

3 slices nitrate-free turkey
2 tbsp hummus
1 cup spinach
1/2 cup cucumber
1/2 cup diced tomatoes
1 slice cheese
1 100-calorie whole wheat wrap

method

Lay out wrap.
Spread hummus on wrap and layer on turkey, cheese, spinach, cucumber and tomatoes.
Wrap up sandwich and enjoy.
Prep time: 5 minutes, protein: 19 g, calories: 340, fiber: 12 g

Dinner

Turkey Meatballs and Zucchini Noodles

5 oz all-natural frozen turkey meatballs
2 cups zucchini noodles
1 cup no sugar added pasta sauce
2 tbsp parmesan cheese

method

Thaw turkey meatballs.
Combines noodles, meatballs and sauce in pan on stove top and heat..
Top with cheese.
Prep time: 10 minutes, protein: 37 g, calories: 400, fiber: 10 g


Day 3

Breakfast

Shredded Wheat With Blueberries and Raisins

Ingredients

3/4 cup shredded wheat cereal
2 tbsp raisins
2 tbsp wild frozen blueberries, thawed
3/4 cup unsweetened vanilla almond milk

method

Combine shredded wheat, raisins and blueberries. Top with almond milk.
Prep time: 5 minutes, protein: 6 g, calories: 250, fiber: 7 g

Lunch

Chia Black Bean Soup

Ingredients

2 cups low-sodium canned black bean soup
1 tbsp chia
1 cup spinach

method

Combine ingredients in sauce pan and heat until desired temperature is achieved.
Prep time: 5 minutes, protein: 14 g, calories: 340, fiber: 15 g

Dinner

Mac & Cheese

ingredients

Ingredients
1 cup whole-wheat elbow macaroni
3 cups quinoa
1 1/2 cups shredded low-fat cheddar cheese
2/3 cup plain low-fat Greek yogurt
dash salt
dash pepper

method

Boil macaroni and set aside.
Cook quinoa and set aside.
Combine quinoa and macaroni. Add cheese, yogurt, salt and pepper and stir.
Top with more cheese for garnish.
Makes 4 servings.
Calories: 359, Protein: 24 g, Fat:7 g, Fiber: 6 g, Sugar: 3 g, Sodium: 433 mg

Day 4

Breakfast

Quickie Turkey Bacon Oatmeal

Ingredients

1/4 cup instant steel cut oats
2 slices turkey bacon
1 tbsp parmesan cheese

method

Cook turkey bacon on stove or in microwave until you achieve desired doneness.
Add hot water to oats and stir.
Once oats are soft, top with crumbled bacon and cheese.
Prep time: 5 minutes, protein: 14 g, calories: 250, fiber: 4 g

Lunch

Choice Veggie Chili

Ingredients

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1 1/2 cups low-sodium canned vegetable chili (aim for 350 calories per serving, and lower sodium)
method
Heat chili in sauce pan on stove top until hot (about 5 minutes).

Dinner

Chicken Parmesan

3 oz grilled chicken
1/2 cup no sugar added tomato sauce
1 slice Swiss cheese
1/2 cup zucchini, sauteed in 1 tbsp. of extra virgin olive oil

method

On top of grilled chicken, layer tomato sauce and cheese and bake in the oven until heated through.
Sautee zucchini and serve alongside chicken.
Prep time: 10 minutes, protein: 32 g, calories: 420, fiber: 3 g


Day 5

Breakfast

Ingredients

English muffin with peanut butter and fruit

1 100% whole grain English muffin
1 tbsp natural nut butter (peanut or almond)
1/4 cup strawberries, sliced

method

Toast English muffin.
Spread nut butter on toasted English muffin.
Layer strawberries on bottom half of English muffin and replace top of muffin.
Prep time: 5 minutes, protein: 10 g, calories: 256, fiber: 6.5 g

Lunch

Fiesta Bean Salad

Ingredients

1/2 cup red wine vinegar
1/4 cup canola oil
1 tbsp plus 2 tsp agave nectar
1 tsp salt
1/4 tsp black pepper
1 tsp dry mustard
1 tsp finely chopped fresh garlic
1/4 tsp paprika
2 tbsp chopped fresh parsley
1 1/2 cups canned cannellini beans, drained
1 1/2 cups canned red kidney beans, drained and rinsed
1 1/2 cups canned black beans, drained and rinsed
1 cup diced celery
1 cup frozen baby corn, thawed
1/2 cup chopped onion
1/4 cup seeded and diced green pepper
1/4 cup seeded and diced red pepper
1/4 cup seeded and diced yellow pepper

method

In large mixing bowl, combine vinegar, oil, agave, salt, pepper, dry mustard, garlic and paprika and mix well with wire whisk.
Add remaining ingredients and mix well.
Chill for about two hours before serving cold.

Makes 18 Servings – Serving Size: 1/2 cup

Calories: 240, Sodium: 270 mg, Sugars: 3 g, Cholesterol: 0 mg, Saturated Fat: 1.5 g Fiber: 3 g

Dinner

Mushroom & Pasta Alfredo

Ingredients

2 cups non dairy milk
4 oz Idaho potatos, peeled and fine grated using box grater (about 1 small potato)
1/2 tsp salt
1/8 tsp coarse ground black pepper
6 oz dry farfalle pasta
1 tsp extra virgin olive oil
16 oz Shiitake mushrooms, de-stemmed and julienned
1/4 tsp coarse ground black pepper
1/4 tsp salt
2 tsp extra virgin olive oil
8 oz onion, finely diced
1 tbsp fresh garlic, finely chopped
1 tbsp fresh parsley, chopped (optional, for garnish)

method

Procedure for sauce:
In a small sauce pan, add soy milk, potato, salt and pepper and heat on low flame.
Whisk frequently until milk begins to thicken.
Remove from heat and set aside.

Procedure for pasta:
Bring a pot of water to a boil and cook pasta until al dente, remove, strain, rinse and set aside in bowl covered with plastic wrap.

While pasta is cooking, in a 12-inch saute pan on low flame, heat oil, mushrooms, salt and pepper.
Saute slowly for about 5 minutes until mushrooms are tender. Remove from pan and set aside.
Using the same skillet, add 1 tsp oil and saute onions on medium heat until golde.
To cook garlic, make a well in the middle of the pan, add other tsp of oil and cook until fragrant and mix together.
Add mushrooms and sauce and heat until hot.

Stir in pasta and heat through.
Serve and garnish with parsley, if desired.

Makes 4 servings; Serving size: 1 1/4 cups
Calories: 390, Sodium: 580 mg, Sugars:8 g, Cholesterol: 0 mg, Saturated fat: 2 g, Fiber: 7 g, Protein:14 g, carbohydrate: 55 g


Day 6

Breakfast

Honey Yogurt Parfait

Ingredients

1 cup low-fat plain Greek yogurt
1 tbsp honey
1/2 cup wild frozen blueberries, thawed

method

Fold honey and berries into yogurt and enjoy.
Prep time: 5 minutes, protein: 20 g, calories: 223, fiber: 3 g

Lunch

Turkey burger

1 100% whole wheat English muffin
1 all-natural turkey burger
1 slice low-fat cheddar cheese

method

Toast English muffin.
Cook turkey burger on grill or in broiler until you achieve desired doneness.
When burger is thoroughly cooked, top with cheese and allow to melt over heat.
Place turkey burger between two halves of English muffin.
Prep time: 5 minutes, protein: 29 g, calories: 380, fiber: 4 g

Dinner

Chicken pot pie

2 cups almond flour
1 egg
1/2 tsp baking soda
1/4 tsp sea salt
2 tbsp extra-virgin olive oil
2 cups chopped onion
1 lb shredded rotisserie chicken
4 cups low-sodium chicken broth
2 cups carrots, sliced
2 cups peas
1/2 cup potatoes, chopped
dash pepper
2 tsp rosemary
1/2 tsp dried sage
2 tsp thyme
1/4 cup whole-wheat flour
1/4 cup unsweetened vanilla almond milk
dash sea salt

method

To make the crust, combine almond flour, egg, baking soda and salt.
Form into a disk, wrap in plastic wrap and refrigerate for 30 minutes.
Preheat oven to 375 degrees.
To make the filling, place a wide pan over medium-high heat and add olive oil.
Add onions and cook, stirring frequently until golden brown.
Add chicken, broth, carrots, peas, potatoes, pepper, rosemary, sage and thyme.
Combine remaining flour and almond milk and add to stovetop mixture. Cook and stir until sauce is thick.
Dish into 8 individual ramekins.
Roll out the crust between 2 sheets of parchment paper. Cut out 8 circles and place one on top of each ramekin.
Sprinkle with salt and bake for 30 minutes.
Serve warm.

Makes 8 servings
Calories: 341, Protein: 22 g, Fat: 19 g, Fiber: 7 g, Sugar: 7 g, Sodium: 701 mg

Day 7

Breakfast

Quickie Banana Steel Cut Oats

1/2 cup steel cut oats
1/2 banana, sliced
15 almond slivers
3/4 cup unsweetened vanilla almond milk

method

Place ingredients in slow cooker and cook on low heat overnight.
Prep time: 5 minutes, cook time: 6-8 hours, protein: 8 g, calories: 255, fiber: 8 g

Lunch

Sloppy Jims

1 tbsp canola oil
1/2 cup diced sweet onion
1 tbsp minced fresh garlic
1/2 cup diced red pepper
1/2 cup diced green pepper
1 lb 99% lean ground turkey
1/4 tsp ground thyme
1/2 tsp salt
1/2 tsp black pepper
8 oz ketchup ( 1 tbsp Dijon mustard
1 tsp sugar-free rice vinegar,
1 tsp agave nectar

method

Place canola oil in a large nonstick sauté pan on medium heat, spread to coat bottom.
Add onion, sauté until light golden.
Add garlic and sauté for 1 minute.
Add peppers and sauté until tender.
Add ground turkey, breaking into small pieces and season with thyme, salt and pepper.
Stir turkey frequently on medium heat, continually breaking into smaller pieces.
When turkey becomes firm and cooked, add ketchup, mustard, vinegar and agave nectar.
Stir until well mixed and cook for 3 to 5 minutes, until heated through.
Makes 8 servings; Serving size: 1/2 cup
Calories: 100, Sodium: 320 mg, Sugars: 2 g, Cholesterol: 20 mg, Saturated fat: 0 g, Fiber: 1 g, Protein: 14 g, Carbohydrates: 5 g

Dinner

Mac n’ Cheese n’ Veggies

Ingredients

3/4 cup cooked whole wheat macaroni
3/4 cup unsweetened almond milk
1/2 cup shredded low-fat cheddar cheese
2 tbsp whole wheat flower
1 cup steam bagged broccoli and cauliflower

method

Heat ingredients on stove top until cheese is melted and all ingredients are combined.
Prep time: 15 minutes, protein: 28 g, calories: 400, fiber: 14 g

It is important to note that there are a variety of ways you can go about weight loss, which should accompany an increase in physical activity. For example: The consumption of Broccoli has been reported to combat obesity because its high fibers and low in calories; sleeping well at night reduces the risks of obesity, while lack of sleep increase the risks. A dietary approach called: Ketogenic diet has been reported to aid in weight loss and even be an effective treatment for cancer. If you wish to know more about ketogenic diet, click here. Whatever the approach you decide to take to lose weight, it is important to be well informed about your nutritional needs and be persistent about it.

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