Diet Plan to Lose 5 KGs in 1 Week

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When it comes to weight loss, the simplest and most effective way is to make a health plan and stick with it for life. That’s why this diet plan involves an easy-to-follow meal guide that includes healthy breakfast, lunch, and dinner ideas. Follow this 1-week diet plan to lose 5 Kgs.

Monday

Breakfast:
  • Scrambled eggs made with olive oil. You can add chopped onion, low-fat cheese, tomatoes, and chilies for some extra flavor
  • 1 slice brown bread toast
  • 1 cup banana smoothie
Snack:
  • Sliced apple with peanut butter
Lunch:
  • Salad made with grilled chicken breast and grilled veggies like carrots, bell pepper, onion, avocado, etc. You can also add, shredded parmesan cheese and low-fat salad dressing.
Snack:
  • A hand full of mixed nuts
Dinner:
  • While rice with grilled chicken and any low-fat sauce
  • Boiled green peas and carrots
  • For desert: 3 cubes of dark chocolate

 

Tuesday

Breakfast:
  • Overnight oatmeal with crushed nuts
  • 3 boiled sausages
  • 1 cup strawberries
Snack:
  • A small bowl of fruit salad including apples, bananas, melon, guava, and half mango
Lunch:
  • Grilled fish with veggies
  • A cup of blueberries
  • 1 glass of strawberry mojito
Snacks:
  • Tortilla Chips with salsa dip
Dinner:
  • 1 beef burger
  • A handful of baked sweet potato
  • A small bowl of spinach salad with 1 tablespoon light balsamic vinaigrette

 

Wednesday

Breakfast:
  • Omelette made with boiled beans
  • 1/2 cup diced watermelon
  • 1 cup of mango smoothie
Snack:
  • 2 chicken Quesadilla filled with low-fat cheddar cheese
Lunch:
  • Grilled chicken salad made with mixed veggies, garnished with shredded low-fat cheddar and Caesar dressing
  • Fat-free, home-made magnum bar
Snack:
  • 2 fat-free mozzarella cheese stick
  • 1 cup orange juice
Dinner:
  • 2 grilled chicken sticks
  • Healthy alfredo pasta
  • Mixed bowl of berries

 

Thursday

Breakfast:
  • Cinnamon Quinoa Breakfast Bowl
  • Egg Breakfast Tacos
  • Pistachio cookie
  • 1 cup skim milk
  • Matcha Vanilla Smoothie
Snack:
  • 2 cubes of home-made dark chocolates and almonds
Lunch:
  • Pasta Salad with feta cheese, chickpeas, herbs, veggies, and easy pasta.
  • 1 small bowl of tomato soup with 2 garlic bread
Snack:
  • 8 baked corn chips with 2 tablespoons homemade chili sauce
Dinner:
  • Vegan Lentil Burger with baked potatoes
  • A small bowl of chicken caesar salad
  • 1 homemade blueberry muffin

 

Friday

Breakfast:
  • Banana and oats pancake
  • Blueberry scones
  • Homemade peanut butter Granola Bars
  • 1 cup watermelon
Snack:
  • Celery sticks with cream cheese
Lunch:
  • 2 Grilled chicken slices and mixed veggies club sandwich
  • Chicken tacos filled with avocado salad
  • 1 cup skim milk
Snack:
  • Grape Juice
Dinner:
  • Dry spiced fish with stir fry veggies
  • Handful blueberries

 

Saturday

Breakfast:
  • Apple cinnamon crunch overnight oats
  • Chia pudding
  • 2 slices of banana bread
  • 1 cup healthy green smoothie
Snack:
  • A small bowl of low-fat vanilla yogurt topped with ground flaxseed and diced pear
Lunch:
  • Greek Chickpea Salad
  • Special chicken meatballs with sweet potato fries
  • 2 Pancakes with strawberry slices and dark chocolate syrup
Snack:
  • Mango Smoothie
Dinner:
  • Garlic butter chicken bites with Lemon Asparagus
  • Steamed green beans and mixed veggies
  • 1 orange

 

Sunday

Breakfast:
  • 2 slices French Toast
  • Savory Porridge
  • 1 apple slices
  • 1 cup blueberries smoothie
Snack:
  • 3 Tacos filled with guacamole
Lunch:
  • Grilled chicken burger with low-calorie mayo
  • 1 apple
  • Home-made dark chocolate cookie
Snack:
  • A small bowl of fat-free Greek yogurt topped with bananas, strawberries, blueberries, and ground flaxseed
Dinner:
  • Chilli Chicken with brown rice
  • 2 baked hash brown
  • 1 cup of fresh orange juice

Apart from following this 1-week diet plan, we suggest you exercise at least 4 times a week for 60 to 90 minutes.

 

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