Diet Meal Plans for a Week

Diet meal plans for a week are purported to help lose weight without sacrificing the food taste, or limiting the food options. Leaf through this article to get an insight knowledge of weekly diet meal plans...

When it comes to healthy weight loss, consuming correct amount of calories required by the body and regular exercise are the main approaches. Majority of the dieters follow fad diets with the motive of quick weight loss. Some of them succeed in losing weight, but for temporary basis. Once they resume the regular diet plan, they gain more weight. The main reason is avoiding foods that they like the most and starving for many days. This is where, the diet meal plans for a week come to the picture. In meal planning, varied food options are included, so that the dieter has an easy time in following the diet meal plans for the week, for long-term period.

Easy Diet Meal Plans for a Week

While deciding the healthy diet meal plans for a week, there are some basic dietary guidelines to be considered by every dieter. The foods should be natural and healthy choices, while limiting white, processed food items (e.g. white flour, white sugar). They should be satisfying to the dieter, or in short, favorite food items should be added in specific amounts. Last, but not the least, the healthy food options in the weekly diet meal plans should be low in calorie content. You can refer to the following tips on meal planning for a week:

Breakfast Items

In breakfast, you can have 1-2 glasses of water, 1 cup tea or coffee, in addition to any one of the following food alternatives:

1 cup skimmed milk with fresh strawberries

1 cup cooked oatmeal served with strawberry and pecans

1-2 cups cooked whole grains (quinoa, buckwheat, brown rice)

1 cup fat free yogurt, served with sliced almonds and blueberries

2 slices whole grain bread, coated with fat free cheese

1 cup sliced cantaloupe

2 scrambled egg whites with boiled spinach

1 partly ripe banana rolled in tortilla

Mid-morning Snack Items

This is served to reduce the hunger pangs between breakfast and lunch. You can choose any of the options for healthy weight loss like:

1 cup sliced strawberries

1-2 cups of low-fat vegetable or chicken broth

2-3 cups low-fat microwave popcorn

2-3 slices of toast

1 serving of chewy granola bar

1 Ѕ cups berries and 2 tablespoons almonds

Lunch Options

During lunch time, healthy vegetables should be included in large amounts with a small serving of meat item. Drinking lots of water is a must for every dieter. Preferred lunch items for diet meal plans for a week are:

Homemade hamburger made with lean meat, lettuce and tomato

Steamed vegetables and boiled rice for pure vegetarians

3 ounces turkey breast served with red bell pepper, kale and other veggies

2 Mediterranean sandwiches served with sliced banana

1 veg burger and 1 pita bread served with stir fried vegetables

4 ounces chicken breast served with shredded carrots and lettuce

3-4 ounces of boiled prawns or fish

Mid-Afternoon Snack Items

You might be well acquainted with the idea of frequent meal servings in small amounts and serving 2-3 snacks every day. The food options for mid-afternoon snack are:

1 cup fat free frozen yogurt

1 serving of mixed fruit salad

1 cup fresh fruit juice

1 apple, peach or pear

1 cup of vegetable broth

1 low-fat ice-cream

ounce dark chocolate

Dinner Options

The serving size for dinner is basically small for all dieters. You can serve any of the meal menus listed below for 7 day meal plan:

cup avocado slices with mixed salad of meat and vegetables

1 pita bread stuffed with cooked meat and vegetables, and served with a dip sauce

2 ounces grilled chicken served with salads and Ѕ cup steamed rice

1 multi grain pita bread prepared as homemade pepperoni pizza

4 ounces grilled salmon served with green beans and sliced almonds

cup avocado served with 1 veg burger

2-3 ounces of linguine pasta

After Dinner Snack Items

Some people refer to skip this snack according to their meal planning. Needless to say, the after dinner snack serving should be light and low in calories, such as:

5-6 ounces fat-free yogurt served with pineapple and almond slices

1 cup pineapple juice served with a low fat cheese stick, carrots and sunflower seeds

1 turkey roll prepared with red bell pepper and low fat cheese

1 long glass of homemade chocolate strawberry smoothie

1 cup instant oatmeal with milk and sliced apple

1 serving of crackers with cheese

1 cup red bell pepper sliced served with hummus dip

As long as you stick to the suggested serving amounts in the diet meal plans for a week, you can replace the food alternatives, based on your personal preferences. If you fail to maintain the serving size, all your efforts for following diet meal plans for weight loss will go waste. So, in order to lose weight, do not eat meat, sweet goodies, desserts and appetizers in excess, even if you crave for them.