When you think of a healthy meal plan, what do you think of? Do you imagine bland or tasteless food? You’re not alone. Many people mistakenly believe that healthy food can’t be flavorful and that they need to eliminate taste altogether to lose weight. While it’s true that eating fewer calories will help you reach your goal, eliminating all the flavor from your diet can leave you feeling unsatisfied and ultimately discourage you from sticking with your weight loss goals.
Start your weight loss journey by planning your meals.
Planning your meals is the best way to set yourself up for success. Creating a healthy meal plan will help you make better choices when it comes time to eat and can help prevent you from making unhealthy impulsive decisions. Plus, having a plan will help you stay on track and motivated throughout your weight loss journey. Here’s a 5-day healthy meal plan to get you started! You’ll want to choose one day from each category: breakfast, lunch, dinner, and snacks. You’ll also want to try different combinations of the foods listed, so you don’t get bored or overly tired of eating the same thing every day.
After completing this meal plan, go back through the list and select two more days’ worth of breakfasts/lunches/dinners/snacks for seven days’ worth of meals that fit your dietary needs. Remember that not all diets are created equal. If there’s something in particular that you’re trying to cut out or add in a while following this meal plan, please consult a dietitian or doctor first before changing anything else!
Day 1: Two Meals and Two Snacks
Today is the day you start your healthy meal plan for weight loss! For breakfast, enjoy scrambled eggs with whole-wheat toast and fruit. For lunch, have a big salad with grilled chicken or fish. And for Dinner, try roasted salmon with quinoa and steamed veggies. Don’t forget to have two snacks between meals: an apple with peanut butter and yogurt with berries. These snacks will keep you full and help curb hunger pangs before they get out of control. Stick to this healthy meal plan all week long, and check back the following Monday for another five days of recipes!
Day 2: Three Meals and One Snack
Start your day with a protein-packed breakfast like eggs and whole grain toast. Enjoy a salad loaded with veggies and top it with grilled chicken or fish for lunch. For dinner, dig into a delicious bowl of shrimp stir-fry. And for a healthy snack, munch on fresh fruit or carrot sticks dipped in hummus. With this plan, you’ll have plenty of time to prepare meals at home, so you know what’s going into your body!
Day 3: Five Smaller Meals
Instead of three large meals, try eating five smaller ones throughout the day. This will help keep your metabolism going and prevent you from overeating. Plus, it will help you avoid those pesky mid-day cravings. Here’s a sample menu for what you could eat: Breakfast – an egg white omelet with one slice of low-fat cheese Lunch – quinoa salad made with two cups of cooked quinoa and mixed vegetables. Dinner – shrimp scampi made with 3/4 cup cherry tomatoes, one tablespoon olive oil, salt, black pepper, garlic powder) Dessert – a small piece of dark chocolate
Day 4: Save Some Calories for Treats
Taking a day of rest during your weight loss journey is essential. This will help you reset your body and give you the energy you need to continue. Plus, it’ll help you stay on track and avoid the temptation to cheat on your plan. Keep that in mind for tomorrow when we start Day 5.
To help you get through this tough time without completely losing control, I recommend trying one or two of these snacks:
A small container of Greek yogurt with fruit (approximately 100 calories)
1/2 an apple or banana (about 50 calories)
A cup of almonds (about 100 calories) and An apple with peanut butter (about 200 calories)
A few squares of dark chocolate (about 90-120 calories).
Day 5: Rest and Reset your Body
After four days of eating clean and following your new meal plan, it’s time for a reset. This doesn’t mean you failed; it just means your body needs a break. Take today to rest both physically and mentally. Drink plenty of water and get some sleep. Tomorrow, you’ll be back on track and one day closer to your goal.