Quick Meal Plan for Weight loss
Here’s a simple and effective meal plan for weight loss that’s quick and easy to follow:
Breakfast (Under 300 calories)
- Option 1: Greek yogurt (plain, low-fat) + a handful of berries + a teaspoon of honey.
- Option 2: 2 boiled eggs + 1 slice of whole-grain toast + a small handful of spinach or arugula.
Snack (Under 150 calories)
- Option 1: 1 medium apple + 1 tablespoon of peanut butter.
- Option 2: A small handful of mixed nuts (about 10-12 pieces).
Lunch (300-400 calories)
- Option 1: Grilled chicken salad with mixed greens, cucumber, cherry tomatoes, and olive oil + lemon dressing.
- Option 2: Quinoa bowl with roasted veggies (zucchini, bell peppers) + chickpeas + tahini drizzle.
Afternoon Snack (Under 100 calories)
- Option 1: 1 boiled egg.
- Option 2: Carrot sticks + 2 tablespoons of hummus.
Dinner (350-450 calories)
- Option 1: Grilled salmon or tofu + steamed broccoli + a small portion of brown rice or quinoa.
- Option 2: Stir-fry with lean protein (chicken, shrimp, or tofu) + mixed veggies, cooked in minimal oil.
Optional (If you need dessert: Under 100 calories)
- A small piece of dark chocolate (70% or higher).
- Frozen grapes or a fruit sorbet.
💡 Tips for Success:
- Drink plenty of water throughout the day.
- Aim to include a protein source in each meal to keep you full.
- Prep meals ahead for convenience.