At the most basic level, losing weight is the result of burning more calories than you eat.
But that’s not the only way to achieve weight loss.
By changing the foods you eat and the ways you eat, you can achieve your monthly weight loss goals and maximize your health.
You can lose weight by trading your food for healthy food, taking a fitness class, or walking a few extra blocks.
You can also get support from a nutritionist or personal trainer, who can help you figure out what works best for your lifestyle, goals, and preferences.
In this article, we have mentioned a sample of a weekly meal plan according to cuisines which consists of a balanced diet and could give you an active lifestyle.
This diet plan consists of 1480-1600 Kcal a day.
Women’s are mostly limited to 1200 calories a day and men’s are between 1500-1800 calories a day, but this can vary according to your daily activity and workout.
Determining the amount of every meal is very necessary as it can increase calorie intake.
Also, segment your meal into multiple small meals so that you won’t feel starved at any point time in the day.
Replace your white carbohydrates with brown bread, brown rice, etc.
Below we have mentioned a plan for vegetarians followed by a non-vegetarian diet plan and can be started from any day as day one.
Contents
Vegetarian Meal Plan
Day 1
Waking Up: Apple Cider Vinegar[1] with water (2 tablespoons)
Breakfast: 1 Bowl of oatmeals with veggies, Sprouts (½ bowl)
Mid Morning: Buttermilk (1 Glass)
Lunch: 1 Bowl of Rice, Beans, and Burrito
Snacks: 1 Cup Green Tea[2], 1 handful of pumpkin seeds
Dinner: Roasted Broccoli, 1 cup vegetable soup
Day 2
Waking Up: Walnuts, 1 cup Lemon Ginger Tea
Breakfast: 1 glass of protein smoothie, scrambled eggs
Mid Morning: 1 bowl of fruits
Lunch: 1 bowl of noodles with veggies made in olive oil
Snacks: Herbal Tea, Roasted Almonds[3]
Dinner: 1 bowl of Sauteed Vegetables, 1 Glass of Milk
Day 3
Waking Up: Ginger and Tulsi Tea
Breakfast: 1 bowl of raw sprouts, cornflakes, and milk
Mid Morning: 1 Glass of Juice
Lunch: 1 cup of greek yogurt[4], 2 stuffed omelets
Snacks: 1 glass of lime water(without sugar), 1 tablespoon peanut butter
Dinner: 1 bowl of vegetable soup, pasta with broccoli
Day 4
Waking Up: 1 glass Apple Cider with water, flax seeds
Breakfast: 1 bowl of Oats, 1 glass of cucumber juice
Mid Breakfast: 1 glass of coconut water
Lunch: 1 bowl of brown rice + dal, 1 glass of buttermilk
Snacks: 1 cup green tea, 1 Apple
Dinner: 1 Bowl of boiled Sweet potatoes, 1 Glass of Milk
Day 5
Waking Up: 1 cup lemon ginger tea, walnuts
Breakfast: 2 brown bread sandwiches, 1 glass of cucumber juice
Mid Morning: 1 bowl of cut fruits
Lunch: 1 vegetable burger, 1 glass of buttermilk
Snacks: Green tea, peanuts
Dinner: 1 Bowl of chickpeas salad, barbeque cauliflower[5] steak
Day 6
Waking Up: Ginger and Tulsi Tea
Breakfast: 1 Glass of smoothie and pancakes
Mid Morning: 1 glass of Vegetable Juice
Lunch: 1 bowl of baked potatoes with vegetables, cucumber raita
Snacks: 1 cup of green tea, ½ bowl of pistachios
Dinner: 1 bowl of salad, paneer toast, and 1 glass of milk at bedtime
Day 7
Waking Up: 1 cup of Lemon Honey Tea
Breakfast: 1 Bowl of Milk and Cereals
Mid Morning: 1 bowl of Fruit Salad
Lunch: 2 veg sandwiches, 1 Bowl of Salad
Snacks: 1 cup of Herbal Tea, 1 handful of roasted peanuts
Dinner: 1 bowl of tomato soup, 2 Boiled Sweet potatoes, and 1 Glass of Milk at bedtime
Non-Vegetarian Meal Plan
If you can have eggs, chicken, fish, etc in your diet plan then it’s good as they contain a rich amount of protein.
Day 1
Waking Up: Apple Cider Vinegar with water (2 tablespoons)
Breakfast: 1 Apple and Banana each, Tea without sugar
Lunch: 2 swiss sandwiches, and 1 piece of chicken
Snacks: Greek Yogurt
Dinner: Fish, steamed[6] leafy vegetables
Day 2
Waking Up: Walnuts[7], 1 cup Lemon Ginger Tea
Breakfast: 2 Boiled eggs with 1 toast, 1 Apple
Lunch: 1 bowl of chicken salad, 1 bowl of shrimp salad
Snacks: Herbal Tea, Roasted Almonds
Dinner: 1 bowl of Sauteed Vegetables, 1 Glass of Milk
Day 3
Waking Up: Ginger and Tulsi Tea
Breakfast: 1 bowl of raw sprouts, 1 egg toast
Lunch: 1 cup of greek yogurt, turkey wrap
Snacks: 1 glass of lime water(without sugar), 1 handful of pumpkin seeds[8]
Dinner: 1 bowl of chicken soup, 1 bowl of egg curry
Day 4
Waking Up: 1 glass Apple Cider with water, flax seeds
Breakfast: 1 bowl of Oats, 1 glass avocado and banana smoothie
Lunch: Chicken[9] salad, 1 Glass of buttermilk
Snacks: 1 cup green tea, 1 Bowl of chickpeas salad
Dinner: 1 Bowl of boiled sweet Potato with black pepper, 1 Glass of Milk
Day 5
Waking Up: 1 cup lemon ginger tea, walnuts
Breakfast: 2 brown bread sandwiches, 1 glass of berry pudding
Lunch: open-faced tuna[10] melt, 1 glass of buttermilk
Snacks: Green tea, peanuts
Dinner: 1 Bowl of fish curry with gravy
Day 6
Waking Up: Ginger and Tulsi Tea
Breakfast: ½ bowl of Broccoli and 2 boiled eggs
Lunch: 1 Bowl of chicken fried rice, 1 glass of buttermilk
Snacks: 1 cup of green tea, ½ bowl of pistachios
Dinner: 1 bowl of salad, paneer toast, and 1 glass of milk at bedtime
Day 7
Waking Up: 1 cup of Lemon Honey Tea
Breakfast: 1 Bowl of Milk and 1 Paneer toast
Lunch: 1 chicken burger with fries, 1 Bowl of Salad
Snacks: 1 cup of Herbal Tea, 1 handful of roasted peanuts
Dinner: 1 bowl of chicken soup, 1 egg omelet, and 1 Glass of Milk at bedtime
Tips To Stick To Your Diet Plan
Plan And Schedule In Advance
Make a diet plan in advance of what you are going to have next week.
This will help you, as you won’t have to suddenly decide what you should eat, and if you get confused it will help to not snack.If you think that few things are repetitive then have some options aside from your diet plan that you can have that require less hassle to make.
Make A Shopping List
So as you have everything planned you can make a grocery list and do shopping whenever you have time.
This will also help you in preparing your meal with less effort as you will have everything you need and also your trips to the store will be reduced.
Non-Fried Meal
Try to add meals that do not require much frying, as frying veggies also add oil and fat to them.
For example, in snacks or whenever you feel hungry, have chopped fruits or salad, sprouts, etc. this not only saves your time but also is healthier than fried food.
The Help Of A Professional
If you are not able to make or schedule your diet plan then take the help of some professional who can help you with this.
Professionals not only motivate you to stick to your plan but they will also monitor your progress and help you not to do crash dieting.
Monitor Your Progress
Keep track of how much you have progressed, this will not only motivate you to keep it going but also it will come into your habit and you will feel good about it.
Still, be patient as good things take time, and the fat won’t go away overnight.
Conclusion
If you are making any target or goal to lose a particular amount in a time then keep in mind that dieting alone won’t help.
You will have to increase your physical activities also. Try to add yoga, exercise, Zumba, etc to your daily schedule.
Mostly it is recommended to lose 0.5-1 kg of weight in a week, if you starve yourself then your body will not get enough energy to work and you will feel dizzy, so try to balance your diet.
Sources
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- Tannis M Jurgens, Anne Marie Whelan, Lara Killian, et al. Green tea for weight loss and weight maintenance in overweight or obese adults Cochrane Database Syst Rev . 2012 Dec 12;12(12):CD008650. doi: 10.1002/14651858.CD008650.pub2. Available from: Cochrane Database Syst Rev
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