Healthy Eating Plan for Weight Loss

Nutritionists recommend that a diet that restricts calorie intake by about 500 calories a day will help with weight loss.

Below is a healthy eating plan for your week ahead. A healthy diet that includes lots of fresh produce will increase your general well-being.

BOSASA IFM | Healthy eating tips

Day 1

Breakfast is an avocado and egg on toast. Prepare the egg in olive oil and add a pinch of salt and pepper to season. Lunch is a single serving of soup and cheddar cheese toast. Ensure that you include a vegetables in your soup. Dinner is a serving of salmon, vegetables and brown rice. Add walnuts to the vegetables for extra flavour. Snack of a 1/3 cup blueberries in the morning or afternoon.

Day 2

Breakfast is a serving of non-fat Greek yogurt with blueberries. Lunch is a serving of leftover soup or salmon from day 1, and 1 apple. Dinner is a serving of curry with brown rice. Prepare the curry with butternut or cauliflower. Snacks apricots and walnuts throughout the day.

Day 3

Breakfast is a serving of fat-free Greek yogurt. Lunch is a fresh apple and pita with fresh greens and a tablespoon of mustard for flavour. Prepare an extra serving for tomorrow. Dinner is a Moroccan-style spinach stuffed pepper with salt and pepper for flavour. Snacks include and 1/2 an apple to be eaten throughout the day.

Day 4

Breakfast is an avocado and egg on toast. Once again, prepare the egg with olive oil and add salt and pepper. Lunch is the additional pita pocket that you prepared yesterday. Dinner is a serving of salmon, vegetables and brown rice, the same as eaten on the first day. Snacks are 1/2 an apple to be eaten throughout the day.

Day 5

Breakfast is a serving of non-fat Greek yogurt with 1/4 cup blueberries. Lunch is a cooked chicken breast with greens, peppers and carrots. Add one tablespoon ginger vinaigrette for flavour. Dinner is a warm lentil salad with pickled beets, sausage and apples. Snacks include dried apricots and a single hard-boiled egg.

Day 6

Breakfast is a serving of all-bran cereal with fat-free milk and 1/4 cup blueberries. Lunch is a slice of cheddar cheese toast served with carrots, cucumbers and one hard-boiled egg. Dinner is a single serving Chicken Tikka Masala with 1 cup brown rice. Snacks include 3 dried apricots, 1/3 cup non-fat Greek yogurt and 2 carrots.

Day 7

Breakfast and lunch on this day is a repeat of day 6. For dinner feel free to have any leftover Chicken Tikka Masala, or prepare another lentil salad as on day 5. Snacks include 5 dried apricots and 1/2 apple.

As you can see eating healthy doesn’t have to be boring. They key is to watch your portions and stay away from sweet and fatty junk foods when snacking.

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