{"id":2527,"date":"2018-08-07T09:00:21","date_gmt":"2018-08-07T14:00:21","guid":{"rendered":"https:\/\/vshred.com\/blog\/?p=2527"},"modified":"2018-10-24T23:22:26","modified_gmt":"2018-10-25T04:22:26","slug":"meal-plan-lose-weight","status":"publish","type":"post","link":"https:\/\/vshred.com\/blog\/meal-plan-lose-weight\/","title":{"rendered":"Follow This Fat Shedding Meal Plan To Lose Weight"},"content":{"rendered":"

Looking for a simple meal plan to lose weight? Trying to keep a healthy diet can be difficult, especially when your hunger kicks in and you snack on food that’s not part of your diet.<\/p>\n

This list contains a 7-day meal plan that’s complete with foods to snack on whenever hunger sets in. Take a look and find out how this meal plan can help you achieve your fitness goals.
\nIn This Article:<\/p>\n

    \n
  1. Day 1 Meal Plan<\/a><\/li>\n
  2. Day 2 Meal Plan<\/a><\/li>\n
  3. Day 3 Meal Plan<\/a><\/li>\n
  4. Day 4 Meal Plan<\/a><\/li>\n
  5. Day 5 Meal Plan<\/a><\/li>\n
  6. Day 6 Meal Plan<\/a><\/li>\n
  7. Day 7 Meal Plan<\/a><\/li>\n<\/ol>\n

    7-Day Meal Plan to Lose Weight<\/h2>\n
    <\/div>\n

    Day 1<\/strong><\/h3>\n

    1. Breakfast | Oatmeal with Fruit<\/span><\/h3>\n

    For breakfast, you can switch between a bowl of hot or cold oatmeal with some fresh fruit on the side. Hot oatmeal takes a longer time to digest, which will help keep you full a little longer.<\/p>\n

    Add a couple of tablespoons of Greek yogurt to amp up your protein intake.<\/p>\n

    2. Morning Snack | Fruits<\/span><\/h3>\n

    If you’re hungry a few hours before lunchtime, you can snack on<\/a> some fruits to satiate some of that hunger. Try two tangerines or an apple with a handful of nuts, dried apricots, or raisins to get you going.<\/p>\n

    3. Lunch | Veggie<\/span><\/h3>\n

    \"Lunch<\/p>\n

    Take two cups of soup filled with a mix of vegetables. Boil some chopped spinach and escarole in chicken to make a hearty veggie soup for lunch.<\/p>\n

    4. Afternoon Snack | Carrots and Hummus<\/span><\/h3>\n

    Chop some carrot sticks and put some protein-packed hummus dip in a container for a quick snack in the afternoon. This perfect combination of protein, carbohydrates, and fats will help keep you going until dinner time.<\/p>\n

    5. Dinner | Teriyaki Salmon and Veggies<\/span><\/h3>\n

    Bake 100 g of salmon at 400 degrees Fahrenheit for 10-15 minutes until it’s firm. Then steam chopped carrots and broccoli for 3-5 minutes.<\/p>\n

    Pour some teriyaki sauce over them and finish off with some sesame seeds.<\/p>\n

    6. Dessert | Berries<\/span><\/h3>\n

    After dinner, if you’re still hungry, enjoy some light and sweet dessert. Snack on some blueberries, raspberries, or strawberries before you start getting ready for bed.<\/p>\n

    <\/div>\n

    Day 2<\/strong><\/h3>\n

    7. Breakfast | Berry Smoothie<\/span><\/h3>\n

    Start your day with a berry smoothie filled with fructose and protein. In a blender, mix a chopped banana, half a cup of strawberries, half a cup of nonfat milk, and half a cup of plain Greek yogurt.<\/p>\n

    You may also add some protein powder to turn this into a protein smoothie<\/a>.<\/p>\n

    8. Morning Snack | Grapes or Nuts<\/span><\/h3>\n

    As a morning snack, keep yourself full with some 30 g of nuts or a handful of grapes. You can also have some strawberries left over from your berry smoothie.<\/p>\n

    9. Lunch | Turkey Sandwich<\/span><\/h3>\n

    \"Lunch<\/p>\n

    Make a sandwich with sliced roasted turkey breast, sliced tomatoes, and some baby greens with two slices of whole grain bread. Choose a bread that’s low in sodium to prevent water retention.<\/p>\n

    10. Afternoon Snack | Pear and Popcorn<\/span><\/h3>\n

    If your turkey sandwich wasn’t enough, you can eat some air-popped popcorn and a pear. The popcorn will help satisfy your potato chip cravings while the pear will help satiate you.<\/p>\n

    11. Dinner | Grilled Chicken and Veggies<\/span><\/h3>\n

    Grill 100 g of chicken, and roast a cup of Brussels sprouts and half a cup of sweet potatoes. Season the chicken and the vegetables with olive oil, pepper, and salt.<\/p>\n

    12. Dessert | Berry Mousse<\/span><\/h3>\n

    Blend your leftover berries with some vanilla extract and silken tofu until it is smooth.<\/p>\n

    <\/div>\n

    Day 3<\/strong><\/h3>\n

    13. Breakfast | Egg White Omelet<\/span><\/h3>\n

    Separate three egg whites from the yolks and mix it in a bowl with a fork. Pour the egg white mixture into a heated pan and top it off with grilled onions, mushrooms, and bell peppers.<\/p>\n

    Then add some ricotta cheese before you fold the omelet.<\/p>\n

    14. Morning Snack | Watermelon<\/span><\/h3>\n

    \"Morning<\/p>\n

    Have a cup of diced watermelon in the morning if you’re feeling hungry. For mornings when you need to rush off, grab a tall cup of watermelon smoothie with a scoop of vanilla protein powder to go.<\/p>\n

    If watermelons aren’t available, you can substitute this with another seasonal fruit.<\/p>\n

    15. Lunch | Tuna Salad<\/span><\/h3>\n

    Mix 76 g of cooked tuna with 2 cups of mixed greens, half a cup of chopped cucumbers, and half a cup of cherry tomatoes. Then season the tuna salad with a tablespoon of vinaigrette.<\/p>\n

    16. Afternoon Snack | Fruit and Cottage Cheese<\/span><\/h3>\n

    Choose cottage cheese with no added salt and canned fruits packed in water or juice and have no added sugar.<\/p>\n

    17. Dinner | Teriyaki Shrimp and Veggies<\/span><\/h3>\n

    Cook 100 grams of shrimp until it is bright pink. Then steam a cup of carrots and a cup of broccoli, and cook half a cup of brown rice.<\/p>\n

    Place the shrimp, veggies, and rice on a plate and add 2 tablespoons of teriyaki sauce.<\/p>\n

    18. Dessert | Frozen Yogurt<\/span><\/h3>\n

    Before you go to bed, enjoy 3\/4 cup of frozen nonfat and sugar-free yogurt. Choose whichever flavor you like and top it off with unsweetened berries to complement the yogurt.<\/p>\n

    <\/div>\n

    Day 4<\/strong><\/h3>\n

    19. Breakfast | Overnight Oats<\/span><\/h3>\n

    The night before, pour in half a cup of oats, a tablespoon of chia seeds, half a cup of nonfat milk, and half a cup of Greek yogurt in a container. Then leave it in the fridge overnight.<\/p>\n

    You may also add half a cup of blueberries or pistachios before putting it in the fridge or fresh in the morning.<\/p>\n

    20. Morning Snack | Banana and Cashews<\/span><\/h3>\n

    Have half a cup of cashews to snack on a few hours before lunch. You can also eat one banana to energize you until the afternoon.<\/p>\n

    21. Lunch | Turkey Tortilla<\/span><\/h3>\n

    Wrap 75 g of cooked turkey, a cup of mixed greens, and a quarter of an avocado in a whole-wheat tortilla. Enjoy this healthy and protein-rich turkey wrap for lunch!<\/p>\n

    22. Afternoon Snack | Broccoli and Cauliflower<\/span><\/h3>\n

    Steam half a cup of broccoli and half a cup of cauliflower for an afternoon snack. Season them with 2 tablespoons of tzatziki for some flavor.<\/p>\n

    23. Dinner | Quinoa and Grilled Chicken<\/span><\/h3>\n

    \"Dinner<\/p>\n

    Grill 100 g of chicken breast and cook half a cup of quinoa. Cut the chicken and mix it with the quinoa along with a cup of cherry tomatoes and cucumber, 2 tablespoons of feta cheese, and a tablespoon of vinaigrette.<\/p>\n

    24. Dessert | Fruit Smoothie<\/span><\/h3>\n

    Blend half of a banana, half a cup of frozen berries, a cup of plain yogurt, and 3\/4 cup of crushed ice until smooth.<\/p>\n

    <\/div>\n

    Day 5<\/strong><\/h3>\n

    25. Breakfast | Toasted Bagel<\/span><\/h3>\n

    Toast half of a whole grain bagel. Then spread some fat-free ricotta cheese or cheese cream on the bagel and top it off with some sliced strawberries or other fruits.<\/p>\n

    If you want to pack some protein to your breakfast, top your bagel with yummy peanut butter – creamy or chunky – however way you want it!<\/p>\n

    26. Morning Snack | Apple and Nuts<\/span><\/h3>\n

    Have an apple later in the morning for some sugar rush. Eat some nuts as well to be better satiated until lunch.<\/p>\n

    27. Lunch | Green Salad<\/span><\/h3>\n

    Fill a bowl with baby greens and top it off with some homemade Thousand Island Dressing. Make the dressing by mixing half a teaspoon of oregano, 3\/4 cup of low-sodium ketchup, half a teaspoon of garlic, and 3\/4 cup of plain Greek yogurt.<\/p>\n

    28. Afternoon Snack | Sweet Potato<\/span><\/h3>\n

    Wrap a batch of sweet potatoes in foil and cook at 425 degrees Fahrenheit for an hour. You can store these potatoes in the fridge for a week and just heat them in the microwave before eating them.<\/p>\n

    You can also try this no-bake sweet potato<\/a> treat for a different twist to a classic snack.<\/p>\n

    29. Dinner | Steak <\/span>and Potatoes<\/span><\/h3>\n

    \"Dinner<\/p>\n

    After a couple of low-calorie meals throughout the day, you deserve some steak. Eat 100 g of lean steak with roasted sweet potatoes and Brussel sprouts to fill you up.<\/p>\n

    30. Dessert | Berry Mousse<\/span><\/h3>\n

    If you still have room for dessert, make another berry mousse. Blend any leftover berries with some vanilla extract and silken tofu until it’s smooth.<\/p>\n

    <\/div>\n

    Day 6<\/strong><\/h3>\n

    31. Breakfast | Eggs and<\/span>\u00a0Toast<\/span><\/h3>\n

    Toast two slices of whole wheat toast and boil two eggs. Peel off the eggshells, slice them in half, and put them on the toast.<\/p>\n

    32. Morning Snack | Fruits<\/span><\/h3>\n

    Have some fresh fruits with some dried apricot or a cup of Greek yogurt in the morning if you’re hungry. Try to avoid pre-prepared mixed fruits with added sugar.<\/p>\n

    33. Lunch | Veggie Soup<\/span><\/h3>\n

    Try making veggie soup again and consume two cups for lunch. You may also add other kinds of vegetables in the broth for a different flavor.<\/p>\n

    34. Afternoon Snack | Fruit Yogurt<\/span><\/h3>\n

    Take a cup of plain Greek yogurt and top it off with your choice of berries. Mix the yogurt and berries together with a spoon.<\/p>\n

    Try to squash some of the berries to let their juice mix into the yogurt.<\/p>\n

    35. Dinner | Mustard Salmon<\/span><\/h3>\n

    Prepare the mustard sauce by combining a quarter cup of sour cream, 2 tablespoons of mustard, and 2 teaspoons of lemon juice. Spread this mixture on both sides of a 100 g of salmon fillet.<\/p>\n

    Then broil the salmon for 10-12 minutes.<\/p>\n

    36. Dessert | Chocolate Milk<\/span><\/h3>\n

    \"Dessert<\/p>\n

    Chocolate isn’t always bad in a meal plan to lose weight. Choose nonfat milk, and don’t add any sugar into your chocolate dessert.<\/p>\n

    <\/div>\n

    Day 7<\/strong><\/h3>\n

    37. Breakfast |\u00a0 Overnight Oats<\/span><\/h3>\n

    If you need to start the day early, try making overnight nights again. Take out your premade cold oatmeal and enjoy it with half a tablespoon of honey and berries or sliced almonds.<\/p>\n

    38. Morning Snack | Nuts and Banana<\/span><\/h3>\n

    Have a banana in the morning if your oats weren’t enough to fuel you until lunchtime. To extend your energy a little longer, nuts prove to be very helpful.<\/p>\n

    39. Lunch | Salmon Wrap<\/span><\/h3>\n

    Instead of using turkey breast, wrap 75 g of smoked salmon in a whole wheat tortilla wrap. Don’t’ forget to spread some avocado on the wrap and squeeze in some mixed greens to make this tasty and healthy lunch!<\/p>\n

    40. Afternoon Snack | Carrots and Hummus<\/span><\/h3>\n

    Slice a carrot into small sticks and carry them in a container with some hummus. Enjoy this delicious and healthy snack anywhere.<\/p>\n

    You may also substitute the carrot with some snap peas.<\/p>\n

    41. Dinner | Veggie Pizza<\/span><\/h3>\n

    \"Dinner<\/p>\n

    After a week of healthy eating, it’s time for a simple cheat meal. Have two slices of veggie pizza and a green salad on the side.<\/p>\n

    Try using lentil flour when making your pizza crust to pack some proteins into your cheat treat. Instead of having dessert, have a glass of wine to go with your dinner.<\/p>\n

     <\/p>\n

    This 7-day meal plan to lose weight offers a variety of dishes and snacks that don’t limit your calorie intake<\/a> but, instead, replace common processed foods with salt and sugar which can boost weight gain. Now, you can mix and match meals to suit your cravings and available ingredients.<\/p>\n

    What other dishes do you have in your weight loss meal plan? Share them with us in the comments section below!<\/strong><\/p>\n

    Up Next: Best Fat Burning Workout in 4 Minutes<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

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