Quick Meal Plan for Weight loss

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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.

By admin

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