Guide on Meals for Weight Loss To Say Goodbye to Stubborn Fats
MEALS FOR WEIGHT LOSS – Here is a 7-day guide on what you can prepare for a faster fat-burning process to say goobye to stubborn fats.
Achieving weight loss is one of the goals of many people nowadays – men and women, young and old. Truth be told that a lot of individuals are fighting against obesity which does not only give an unideal physical physique but also increases the risk of several health conditions. Many have followed the countless weight loss tips.
Photo Credit: Daily Express
Preparing a healthy and balanced diet that is crafted with controlled calorie count is essential to burn stubborn fats. You can check out this 7-day mealS for weight loss to increase your body’s fat-burning process.
7-Day Meals for Weight Loss
Day 1
Breakfast
Lunch
Dinner
3/4 cup bran flakes, 1 banana and 1 cup fat-free milk in a bowl
pita sandwich with 1 mini whole wheat pita, 3 ounces turkey breast, 1/2 roasted pepper, 1 teaspoon mayo, mustard and lettuce, 1 stick part-skim mozzarella string cheese and 2 kiwis
4 ounces broiled flounder or sole with 2 sliced plum tomatoes sprinkled with 2 tablespoons grated Parmesan cheese, 1 cup cooked couscous and 1 cup steamed broccoli, a single-serve ice cream
Day 2
Breakfast
Lunch
Dinner
1 cup frozen berries, 1/2 banana, and 8 ounces of low- or fat-free milk smoothie, 1 or 2 hard-boiled eggs
1 cup vegetarian vegetable soup, 1 veggie burger on a slice of whole grain and seed toast or an English muffin, 1 cup of fresh grapes
4 ounces boneless, skinless chicken breast with barbecue sauce and grill, garnish chicken with chopped scallions and a squeeze of lime juic, 2 heaping cups of sautéed spinach with garlic, olive oil and tomatoes and 1/2 plain baked or sweet potato.
Day 3
Breakfast
Lunch
Dinner
1/2 cup quick-cooking oats with low-fat or unsweetened soy milk, 1/2 apple, 1 teaspoon honey and a pinch of cinnamon
4 ounces shredded skinless roast chicken breast with 1/4 cup sliced red grapes, 1 tablespoon slivered almonds or nuts of choice, 1/4 cup chopped celery, 1 tablespoon mayonnaise and 1 tablespoon plain, unsweetened Greek yogurtinto a salad, lettuce, 1 large piece of multigrain toast.
4 ounces steamed shrimp with 1 baked potato topped with 3 tablespoons salsa and 1 tablespoon unsweetened Greek yogurt, plus 3 cups spinach, steamed, 1 ounce of chocolate or a 100- to 150-calorie ice cream bar
Day 4
Breakfast
Lunch
Dinner
1 cup of plain or low-sugar Greek yogurt with 1 cup berries of choice and 1/3 cup low-sugar granola yogurt parfait.
1 cup tomato soup, serve with a sandwich made with 1 mini whole-wheat pita, 3 ounces thinly sliced roast beef, 1 teaspoon horseradish, mustard, tomato slices and lettuce, 2 cups raw veggies and 1/4 cup of hummus
4 ounces poached salmon with a slaw made by tossing 1 1/4 cups coleslaw mix, 2 sliced scallions with 1 tablespoon of rice vinegar and 1 1/2 teaspoons olive oil, 1 cup of a 100% whole grain, like quinoa
Day 5
Breakfast
Lunch
Dinner
1 cup Cheerios, 1/2 cup berries, 1 tablespoon slivered almonds and 6 ounces plain, unsweetened Greek yogurt in a bowl
quesadilla made of spreading 1/4 cup fat-free refried beans over a 100% stone-ground corn tortilla with sprinkled 1 ounce shredded part-skim cheese, top with salsa and another tortilla; cucumber spears and 1/2 cup 2% cottage cheese or Greek yogurt topped with 2 clementines
3 ounces roasted pork tenderloin with 1 cup baked acorn squash, mashed with a pinch of cinnamon; 2 to 3 cups salad greens with a dash of olive oil and as much vinegar as desired; and chocolate or a 100- to 150-calorie ice cream bar for dessert
Day 6
Breakfast
Lunch
Dinner
a 100% whole-grain toasted frozen waffle with nut butter on top, 1 small sliced banana plus cinnamon and nutmeg, 8 ounces fat-free milk.
tuna pita with one mini whole-wheat pita, 2 ounces water-packed tuna, 1 tablespoon mayonnaise, mustard, cucumber and onion slices, 10 baby carrots and 2/3 cup plain, unsweetened Greek yogurt with a small pear
jambalaya by combining 3/4 cup cooked brown rice with 1/2 cup corn, 2 ounces cooked sliced turkey sausage, 1/3 cup salsa and 1/4 cup no-salt-added black or navy beans until heated through, 3 cups spinach sautéed with garlic in 1 tablespoon olive oil
Day 7
Breakfast
Lunch
Dinner
1/2 toasted English muffin with 1 ounce reduced-fat sliced cheese, 1 sliced tomato sliced, 1 cup steamed and drained spinach and 1 poached egg, 1 grapefruit
black bean salad by tossing 1/2 cup canned black beans, 1/2 cup orange slices, chopped red bell peppers, red onion, scallions and any other desired veggies with 1 teaspoon vinegar, salad greens, one 100% stone ground corn tortilla, piece of fruit
3 ounces broiled or grilled flank steak with one baked sweet potato with 1 teaspoon butter, 1 cup steamed zucchini and 1 1/2 cup berries
Based on the article of Good Housekeeping, weight loss experts state that long term weight loss must be supported with a constant choice of healthy weight loss foods. Also, staying hydrated is important to maintain impressive digits on the weighing scale.
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