5 Days Weight Loss Healthy Meal Plan

 

Saying that you don’t know how to create a meal plan to start once for all your fitness journey is simply a poor excuse.
Building your weight loss healthy meal plan; it’s as easy as eating it. With a little bit of my help, you could get the courage to start tomorrow a better, healthier life.

 

Even though a ‘’perfect ‘’ meal plan should be built by a professional, most of them have the same kind of food but better distributed. I know that the anxiety of knowing what to eat and when to eat it is way bigger than your desire to be fit, but do not worry; in this post, I will try my best to enlighten your doubts.

 

Let’s set an example of 3 days with the three meals and two snacks. I promise you to propose not expensive or hard to make options.
Good to know: Women that would like to lose weight properly should have an intake of no more than 1500 calories a day.

If you have never been on a strict meal plan or diet, do not jump into one from the beginning. It is recommended to start easy and then cutting calories according to your needs.
Although it’s not a long-term solution, this can kick-start your weight loss adventure and motivate you for more likely long-term changes.
This course is not recommended if you have a background in eating disorders like anorexia.

Day 1:

Breakfast (271 calories)

Avocado Egg Toast.
The egg could be scrambled or fried with coconut oil.
One slide of whole-grain toast
One slide of avocado

Hint: Use sprouted-grain bread as your bread. Also, if you intend to top your egg toast with hot sauce, see a brand that’s made without added sugars.

A.M. Snack (42 calories)

1/2 cup blueberries or strawberries

Lunch (374 calories)

1 serving Green Salad with Pita Bread & Hummus

P.M. Snack (62 calories)

One medium orange

Dinner (457 calories)

4oz of salmon
A cup steamed green beans
One baked medium red potato seasoned with red pepper.
Hint: Use a little bit of coconut or olive oil to stir the salmon.
Daily Totals: 1,206 calories, 62 g protein, 140 g carbohydrates, 28 g fiber, 49 g fat, 10 g sat. Fat. 1,296 mg sodium

Why do I put the heavy meal at night, if all the information out there says that we can’t overeat at night? FALSE!

The amount of calories of a cup of rice is the same at 6:00 am that a 6:00 pm.
It’s a little bit of truth that some fitness professionals recommend eating fruit or snacks with high sugar levels in the morning. Or, eating our carbs in the morning, leaving protein for the night. So let’s keep our carbs for the day so that our body can burn them during the day and keep it lean during the night.

Day 2:

Breakfast (257 calories)

1/2 cup rolled oats, cooked in 1 cup milk
One medium plum, chopped
Cook oats and top with plum and a pinch of cinnamon.

A.M. Snack (101 calories)

One medium pear or green apple.

Lunch (325 calories)

1 serving Veggie & Hummus Sandwich

P.M. Snack (62 calories)

One medium orange

Dinner (543 calories)

1 serving Cauliflower rice-stuffed Peppers
Two cups mixed greens dressed with 1 Tbsp. Citrus Vinaigrette
Daily Totals: 1,203 calories, 57g protein, 146 g carbohydrates, 31 g fiber, 49 g fat, 1,120 mg sodium.

Day 3:

Breakfast (264 calories)

1 cup nonfat plain Greek yogurt
1/4 cup muesli
1/4 cup blueberries

A.M. Snack (90 calories)

Ten almonds nuts

 

Lunch (325 calories)

1 serving Veggie & Hummus Sandwich

P.M. Snack (95 calories)

One medium green apple or two mozzarella sticks

Dinner (446 calories)

1 serving Zucchini Noodles with Avocado Pesto & Shrimp
Hint: Look for a pesto with low sodium

Daily Totals: 1,220 calories, 68 g protein, 133 g carbohydrates, 31 g fiber, 52 g fat, 1,102 mg sodium.

Day 4:

Breakfast ( 285 calories)

1 serving Blueberry-Banana Overnight Oats

A.M. Snack (101 calories)

One medium pear or green apple.

Lunch: (325 calories)

1 serving Green Salad with Edamame & Beets

P.M. Snack: (42 calories)

One medium kiwi

Dinner: (430 calories)

1 serving Zucchini Noodles with Pesto & Chicken
Daily Totals: 1,210 calories, 55 g protein, 180 g carbohydrates, 31 g fiber, 49 g fat, 1,120 mg sodium.

Day 5:

Breakfast: (299 calories)

Muffin-Tin Quiches with Smoked Cheddar & Potato and one medium orange

A.M. Snack: (64 calories)

1 cup raspberries

Lunch: (348 calories)

1 serving Asian Beef Noodle Bowl

P.M. Snack: (95 calories)

1 cup Herbal Chamomile Health Tonic with two kiwis

Dinner: (407 calories)

Eggs in Tomato Sauce with Chickpeas & Spinach with 1/2 (6-inch) whole-wheat pita bread
(1 serving)

Daily Totals: 1 213 calories, 55 g protein, 180 g carbohydrates, 31 g fiber, 49 g fat, 1,120 mg sodium.

With these five examples, you can quickly start your fitness journey and take the rhythm that you need. Remember to control your portions, keep our carbs preferably at night, add protein to your diet, and increase the water consumed.
If you noticed, I do not recommend any boxed juices, super low sugars levels, and superfoods like chia seeds, quinoa, and so.