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

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May 30 2017 - 10:49pm
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.

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

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