Daily Meal Plan for Healthy Weight
Daily Meal Plan for Healthy Weight
Daily Meal plan is an important factor to maintain Healthy Weight. Each meal should have protein, healthy fats, and veggies.
Here are some best ideas of daily meal plans which can be helpful for healthy Weight.
Breakfast Plan
Breakfast will help you to start your day with plenty of Energy. Choosing some protein and fiber for your breakfast will be better. You can choose from below recommended breakfast for healthy weight:
One grapefruit with two poached egg
Quiche with spinach, mushroom, and salty cheese
Berries and Almonds in sugar free yogurt
Spinach, avocado, almond milk, and cream cheese smoothie with a side of cottage cheese
One cup of low fat milk or a cup of black coffee or green tea.
Breakfast is also a good time to eat some fresh fruit.
Morning Snacks
If you eat a larger breakfast, you may not feel hungry until lunchtime, so a morning snack is totally optional. However, If you're hungry but lunch is still away for another two or three hours, a light morning snack will keep you going without adding a lot of calories. You can choose from below list:
One cup yogurt with honey or cinnamon and flaxseeds
Steamed Edamame
One piece of banana and water
Roasted Popcorns
Lunch Plans
Lunch is frequently consumed at work or school, so it's a good time to pack a sandwich or leftovers to heat and eat. If you're buying lunch, go for a healthy clear soup or a fresh vegetable salad. You can choose from below recommendations:
Celery sticks and peanut butter
Baked or roasted chicken
salad of tomato, onion and spinach with grilled tofu, chickpeas, and guacamole
Grilled chicken, black beans, red pepper, and salsa in a lettuce wrap
One glass water
Afternoon Snacks
Afternoon snack is also Optional because dinner is only a few hours away. keep it minimal in calories and eat just enough to keep you from feeling too hungry.You can choose from the recommendations below:
Spicy roasted chickpeas
One cup of blueberry or carrot and cucumber slice.
Tuna pouches
Low sodium soup
One glass of fresh fruit juice
Strawberries and brie
One glass of water or herbal tea or black coffee
Dinner Plans
Dinner is a time when it's easy to overeat, especially if you haven't eaten much throughout the day, so keep portion sizes in mind. Divide your plate into four quarters in your mind. One-quarter is for your meat or protein source, one-quarter is for a starch, and the last two-quarters are for green and colorful vegetables or a green salad. Here are some recommendations, you can choose for a healthy dinner.
One cup brown rice
One cup mix salad of Spinach leaves, tomato, onion, chicken, peppers, mango, avocado as availability.
Cooked spinach
Roasted cauliflower with tempeh, Brussels sprouts, and pine nuts
Salmon with ginger, sesame oil, and roasted zucchini baked in the oven
One glass of non alcoholic wine or beer.
One cup low fat milk
Water with lemon
Breakfast Plan
Breakfast will help you to start your day with plenty of Energy. Choosing some protein and fiber for your breakfast will be better. You can choose from below recommended breakfast for healthy weight:
One grapefruit with two poached egg
Quiche with spinach, mushroom, and salty cheese
Berries and Almonds in sugar free yogurt
Spinach, avocado, almond milk, and cream cheese smoothie with a side of cottage cheese
One cup of low fat milk or a cup of black coffee or green tea.
Breakfast is also a good time to eat some fresh fruit.
Morning Snacks
If you eat a larger breakfast, you may not feel hungry until lunchtime, so a morning snack is totally optional. However, If you're hungry but lunch is still away for another two or three hours, a light morning snack will keep you going without adding a lot of calories. You can choose from below list:
One cup yogurt with honey or cinnamon and flaxseeds
Steamed Edamame
One piece of banana and water
Roasted Popcorns
Lunch Plans
Lunch is frequently consumed at work or school, so it's a good time to pack a sandwich or leftovers to heat and eat. If you're buying lunch, go for a healthy clear soup or a fresh vegetable salad. You can choose from below recommendations:
Celery sticks and peanut butter
Baked or roasted chicken
salad of tomato, onion and spinach with grilled tofu, chickpeas, and guacamole
Grilled chicken, black beans, red pepper, and salsa in a lettuce wrap
One glass water
Afternoon Snacks
You can choose from the recommendations below:
Spicy roasted chickpeas
One cup of blueberry or carrot and cucumber slice.
Tuna pouches
Low sodium soup
One glass of fresh fruit juice
Strawberries and brie
One glass of water or herbal tea or black coffee
Dinner Plans
Dinner is a time when it's easy to overeat, especially if you haven't eaten much throughout the day, so keep portion sizes in mind. Divide your plate into four quarters in your mind. One-quarter is for your meat or protein source, one-quarter is for a starch, and the last two-quarters are for green and colorful vegetables or a green salad. Here are some recommendations, you can choose for a healthy dinner.
One cup brown rice
One cup mix salad of Spinach leaves, tomato, onion, chicken, peppers, mango, avocado as availability.
Cooked spinach
Roasted cauliflower with tempeh, Brussels sprouts, and pine nuts
Salmon with ginger, sesame oil, and roasted zucchini baked in the oven
One glass of non alcoholic wine or beer.
One cup low fat milk
Water with lemon
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