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.
