When you decide to lose weight, figuring out exactly where to start can be difficult. There are many diet options: Keto, Paleo, Whole30, the list goes on and on and it is not always easy to decide which plan will work best for you.
Really, however, the best plans avoid severe restrictions and fads and are the ones that you can stick to. They should also include some simple steps so that they can easily be incorporated into your daily life. A 7-day meal plan full of nutritious, delicious foods that incorporate the principles of the Mediterranean diet can be a great way to start weight loss – especially if it doesn’t make you feel deprived.
“My weight loss diet is packed with three things,” says nutritionist Christy Brissette, MS, RD and owner of 80 Twenty Nutrition. “For one thing, lean protein helps to prevent muscle breakdown as you lose weight – lean protein also helps you build muscle along with strength training. Second, smart carbohydrates, including colorful vegetables and smaller portions of whole grains, so you get disease-fighting phytochemicals and fiber to keep things moving. ”
And yes, you can have a dessert every now and then too. “Having a treat to look forward to can help you stick to your plan,” says Brissette. “You really have to enjoy what you eat!”
It is of course important to remember that your individual nutritional needs may differ from the plan given here. Hence, you should ask your doctor if you have any health problems restricting certain foods. “Please note that everyone has different nutritional needs and this plan is just an example, not medical advice,” says Brissette. “If you would like individual advice, meet with a registered nutritionist.”
Diet plan for weight loss
To avoid being overwhelmed (and spending far too much time in the kitchen), Brissette suggests focusing on simple, healthy foods for most of the day.
- For breakfast, try natural yogurt mixed with delicious berries, banana or citrus slices. Each of your favorite fruits are mixed into this cool, creamy staple.
- A salad with protein and a slice of whole grain pita is great for lunch, in the spirit of the delicious tuna salad below.
- 1/2 cup of steamed edamame (measured in the pods) with a pinch of salt is a great snack. Drink as much water as possible throughout the day.
- You cook yourself a large, healthy meal each day that can be eaten for dinner. Instructions for each of these meals are provided below.
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Sunday: Green bean and tuna salad with artichoke hearts and onion
- Bring a medium saucepan of water to a boil, add 2 cups of green beans, and blanch them for about 1 minute, or until they are light green and slightly tender (or about 2 minutes if frozen).
- Pour the beans into a colander and run under cold water, then into a large bowl. 1 can of white tuna packed in water, BPA-free, 1/4 red onion, thinly sliced, 4 artichoke hearts marinated, thinly sliced and 2 tbsp fresh chopped dill.
- For the dressing 3 tbsp lemon juice, 1 pinch of salt and pepper, Put 1 chopped garlic clove and 1 teaspoon Dijon mustard in a mason jar and shake. Pour over the salad and mix.
Monday: salmon with brown rice and roasted broccoli
- Place the salmon fillets on a baking sheet lined with aluminum foil.
- Pour a dash of olive oil and a pinch of salt and pepper over it
- Bake at 190 ° C until cooked, about 10 minutes
- Pre-roast broccoli and cook brown rice. Heat on the stove or in the microwave. Serve with the salmon.
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Tuesday: Turkey, sweet potato and zucchini pan
- Heat a large pan over medium heat with a dash of olive oil.
- Add the pre-chopped sweet potatoes and cook for 5-6 minutes until barely tender.
- Add the pre-chopped onions and zucchini and 1 teaspoon of dried or 1 tablespoon of fresh rosemary.
- Continue cooking until the sweet potatoes are mostly tender and the onion and zucchini are tender, 5-6 minutes.
- Add a pound of ground turkey and a pinch of salt and pepper.
- Cook until turkey is through and all vegetables are tender, another 5-6 minutes.
Wednesday: pasta with chicken, spinach and tomatoes
- Heat a large saucepan over medium heat with a dash of olive oil.
- Add the pre-chopped tomatoes and a teaspoon of dried Italian spices.
- Cook until the tomatoes start to crumble, about three to four minutes.
- Add pre-cooked noodles, half a pre-cooked chicken, and half a bag of spinach.
- Cook until everything is warmed through, then season with salt and pepper.
Thursday: “Power Bowl” with spinach, brown rice, chicken and roasted broccoli
- Mix a bag of spinach with 2 tablespoons of olive oil, 2 tablespoons of apple cider vinegar and a pinch of salt and pepper.
- Divide between 4 bowls and top with pre-cooked brown rice, chicken and roasted broccoli.
Related: How Long Does It Take To Lose Weight On The Keto Diet?
Friday: Turkey and sweet potato chilli with spinach
- Sear diced onions with a pound of ground turkey in a large saucepan. Once the onions are tender and the turkey is cooked, add diced sweet potatoes, diced zucchini, kidney beans and black beans, diced and mashed tomatoes, and 2 tablespoons each of chili powder and ground cumin.
- Bring to a boil over high heat, reduce heat and cook for about 20 minutes until the sweet potatoes are tender. Add half a bag of spinach and stir until it collapses.
- Warm up the leftover turkey and sweet potatoes and mix
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Saturday: Chicken souvlaki with green quinoa salad, caramelized lemons and tzatziki
- In a medium bowl or Ziploc bag, mix cubes of a 1 pound serving of boneless chicken breast with the juice and zest of one lemon and four chopped cloves of garlic with a tablespoon each of rosemary, thyme, and oregano.
- Bring one and a half cups of quinoa and two and a half cups of water to the boil, bring to a boil and simmer for 15 minutes. Heat a tablespoon of olive oil in a pan over medium heat and add the chicken and lemons, cut side down.
- For the tzaziki sauce, mix half a cup of yogurt with two finely grated cloves of garlic.
- Mix a cup of chopped cucumber, 2 medium-sized tomatoes cut into pieces, a quarter cup of chopped onion, a quarter cup of feta cheese, and black olives with the quinoa. Squeeze fresh lemon and season with salt and pepper. That makes six servings to use for leftovers to start next week!
Next up: 12 trainers share their favorite weight loss workouts
Christy Brissette, MS, RD, Owner of 80 Twenty Nutrition