5-Day Meal Plan for Losing Weight

0

Losing weight may be easy for others, but it is a known struggle for many. If you want to lose weight to be healthier, you don’t have to resort to crash diets and starvation. Instead, you need a solid meal plan for losing weight, a well-planned one. This ensures that your body will get the nutrients that it needs while consuming fewer calories than usual.

Day 1

Breakfast

  • 1 slice of whole-grain toast
  • 1 cup of skim milk
  • a plate full of 1/2 cup egg whites scrambled with 1 tsp chopped basil, 1 tsp olive oil, 1/2 cup of cherry tomatoes, and 1 tsp grated Parmesan cheese
  • 1/2 cup blueberries
5-Day Meal Plan for Losing Weight
5-Day Meal Plan for Losing Weight

Morning snack

  • 1/4 cup of sliced strawberries topping 1/2 cup Greek yogurt

Lunch

Prepare a vegetable salad made of the following:

  • 4 oz chopped grilled chicken breast
  • 3/4 cup cooked bulgur
  • 1 tbsp shredded low-fat cheddar
  • 1 tbsp low-fat vinaigrette
  • 1 tsp chopped cilantro
  • Diced veggies, including 1/4 cup diced zucchini, 2 tbsp onion, and 1/2 cup bell pepper

Dinner

  • 4 oz of grilled salmon
  • 1/2 cup diced cantaloupe topped with 1/2 cup raspberry sorbet and 1 tsp chopped walnuts
  • 1 cup wild rice with 1 tbsp of slivered toasted almonds
  • 1 cup baby spinach with balsamic vinegar, 1 tsp olive oil, and grated Parmesan cheese

Day 2

Breakfast

To make a whole-grain cereal crunch, prepare the following:

  • 1 cup bran flakes
  • 2 tbsp dried cranberries
  • 1 tbsp pecans
  • 1 cup nonfat milk or soy milk

Snack

  • ½ cup ricotta cheese with 1 tbsp chopped pecans and 1/2 cup raspberries

Lunch

To make steak salad, you’re going to need the following:

  • 2 cups baby spinach
  • 15 grapes
  • 3 oz grilled sirloin steak
  • 2 tbsp chopped walnuts
  • 1/2 cup sliced yellow peppers
  • 1 tsp red wine vinegar
  • 2 tsp olive oil for tossing salad
  • 1 whole-wheat roll for serving

Snack

  • 1/2 cup cottage cheese (fat-free) with 1/2 cup salsa

Dinner

  • 3/4 cup brown rice
  • 1 turkey burger
  • 1 cup spinach salad with 1 tbsp light balsamic vinegar
  • 3/4 cup roasted broccoli florets and cauliflower

Day 3

Breakfast

  • 1/2 cup diced watermelon
  • Quesadilla with 1 tbsp low-fat jack cheese and 1/2 small corn tortilla
  • Omelet – 1 whole egg, 4 egg whites, 2 tbsp fat-free refried beans, 1/4 cup chopped broccoli, diced mushrooms, diced onion, and salsa

Snack

  • 1/2 cup vanilla yogurt (fat-free) with 1 tbsp chopped walnuts and 1 sliced apple

Lunch

  • 1 cup skim milk
  • 1 medium nectarine
  • Salad made of 4 oz grilled chicken, 2 cups chopped Romaine lettuce, 1/2 cup chopped celery, 2 tbsp shredded cheddar, 1/2 cup diced mushrooms, and 1 tbsp low-fat Caesar dressing

Snack

  • 1 medium orange
  • 1 stick of mozzarella string cheese

Dinner

  • 1 steamed medium artichoke
  • 4 oz shrimp, sautéed or grilled with 1 tsp chopped garlic and 1 tsp olive oil
  • 1/2 cup whole wheat couscous with 1/4 cup garbanzo beans, 2 tbsp diced bell pepper, 1 tbsp fat-free honey mustard dressing, and 1 tsp chopped fresh cilantro

Day 4

Breakfast

  • Strawberry ricotta waffles – made using 1 toasted whole-grain frozen waffle topped with 1 cup sliced strawberries, 1/2 cup nonfat ricotta cheese, and 1 tbsp maple syrup

Snack

  • Yogurt parfait – made using 2 tbsp sliced strawberries, 1 cup low-fat vanilla yogurt, and 2 tbsp low-fat granola

Lunch

  • 1/2 cup lentils with 1 tbsp light Caesar dressing and 1 tsp chopped basil

Snack

  • 1/4 cup guacamole
  • 1 cup sliced yellow and red peppers

Dinner

  • 4 oz grilled halibut
  • 1 tbsp dash cinnamon and chopped pecans
  • 1/2 cup warm applesauce (unsweetened) with 1/4 cup vanilla yogurt (fat-free)
  • 1/2 cup sliced mushrooms sautéed with 1/4 chopped yellow onion, 1 tsp olive oil, and 1 cup green beans
  • Salad made of 1/2 cup halved cherry tomatoes, 1 cup arugula, and 1 tsp balsamic vinaigrette

Day 5

Breakfast

  • 1 cup mixed melon
  • Burrito made using 4 scrambled egg whites, 1 medium whole wheat tortilla, 1/4 cup refried black beans (fat-free), 1 tsp olive oil, 2 tbsp salsa, 1 tsp fresh cilantro, and 2 tbsp grated cheddar (low-fat)

Snack

  • 2 gingersnaps
  • 1 tbsp peanut butter

Lunch

  • 1 cup skim milk
  • Turkey burger
  • Salad made using 1/4 cup halved cherry tomatoes, 1 cup baby spinach, 1 tbsp light Russian dressing, 2 tsp grated Parmesan, and 1/2 cup cooked lentils

Snack

  • 14 walnut halves

Dinner

  • 1/2 cup all-fruit strawberry sorbet with 1 sliced pear
  • 1/2 cup brown or wild rice
  • 2 cups mixed baby greens with a tablespoon of Caesar dressing (low-fat)
  • 5 oz grilled wild salmon
5-Day Meal Plan for Losing Weight
5-Day Meal Plan for Losing Weight

Worried about not being able to keep up with this meal plan for losing weight? Don’t be! As long as you eat well and feel full and satisfied while you’re on your way to a lighter you, you can sustain this.

Just follow this meal plan for losing weight and shed the excess pounds the healthy way. If you want to find out more amazing healthy drinks for weight loss, you can go visit this great article.