If you want a weight loss meal plan to get your diet started simply follow the guidelines below but please be sure to have regard to any health conditions you may have and take advice from any medical practitioner who may be treating you.
The aim of this low fat diet plan is to help you lose weight by making low fat food selections and eating in a way that maintains your blood sugar level within an acceptable range – this will help prevent those mid morning and afternoon energy dips when you are tempted to reach for the chocolate and cakes.
First, some general guidance:
– Eat your fruit fresh or from frozen. Avoid tinned fruit, fruit juices and stewed fruits
– Fresh and frozen vegetables should be selected again avoiding canned produce. Resist the temptation to add salt when cooking your vegetables. (NB tinned tomatoes are allowed as they tend to have no additives)
– Include at least 5 portions of fruit and vegetables in your diet every day
– Plan to have 3 meals and 2 snacks each day. Don’t starve and binge
– For snacks choose fresh fruit, salad or vegetables, a very small handful of walnuts or almonds (approx 9 in number)
– Trim all visible fat and skin from meat
– Always have a bottle or glass of water by your side which you sip throughout the day
– Use the skimmed/very low fat milk in your tea and coffee
– plan ahead and be ready. Most weight loss meal plans fall by the wayside when the dieter finds himself delayed without a healthy snack and no healthy supplies to eat when he does get home. Be sure to always carry a piece of fruit and a bottle of water when out – you’ll find it a lot easier to resist temptation.
Your 7 Day Weight Loss Meal Plan
Breakfast: Hash browns, beans and bacon.
Make your own hash browns with lots of grated potato and finely sliced onion and chopped herbs of your choice. Shape into small patties and coat with cooking spray (PAM or Frylight) before frying until golden brown and cooked through. Serve with baked beans and grilled bacon with all visible fat removed.
Lunch: Pasta salad
Cook a generous portion of pasta and when cooled mix with your choice of chopped fruit and salad vegetables. Dress with a fat free vinaigrette dressing. Have additional fresh fruit for dessert if required.
Dinner: Baked Cod in a Parcel with steamed vegetables
Choose cod or any chunky white fish fillet. Wrap in a paper parcel with lemon or lime wedges, seasoning and herbs of your choice. Serve with a selection of brightly coloured steamed vegetables.
Breakfast: Egg and tomatoes.
Scramble a couple eggs with a little cooking spray and herbs of your choice. Serve with a large pile of fresh grilled tomatoes
Lunch: Salad Open Sandwich
Using 1 slice of wholemeal bread on the base pile on as much lean, cooked, low fat meat as you want and add a generous pile of mixed salad. Dress with fat vinaigrette to taste. Once again It’s fresh fruit of your choice for dessert
Dinner: Vegetable Curry and Rice
Select all of your favorite vegetables and chop them to equal size chunks. Simmer in a quarter pint of vegetable or meat stock until soft, Add your favorite curry spices – garam masala, cumin, turmeric, coriander, chilli, ginger – your choice and stir in a generous dollop of very low fat natural yoghurt. Just allow this to warm through (don’t let it boil or the yoghurt will spoil). Serve with a generous portion of rice boiled with cardamon pods and saffron.
Breakfast: Breakfast to Go.
Take one wholemeal bread roll and fill with lean ham, sliced tomato, dill pickle and onion if liked. Tuck a banana in your pocket and you are ready to take your breakfast with you.
Lunch: Salad Nicoise
Mix together lettuce, tinned tuna (select tinned in brine rather than oil and drain well), cherry tomatoes, quartered hard boiled eggs, cooked green beans and cold cooked new potatoes. Dress with fat free vinaigrette if desired. Fresh fruit for dessert
Dinner: Prawn paella
Gently cook a chopped onion and garlic to taste in a little vegetable stock until tender. Add the contents of a can of chopped tomatoes and a generous handful of dried rice. Allow to simmer and cook until rice is almost, adding more stock a little at a time if required. Towards the end of the cooking time add some diced peppers and chopped green beans along with a generous portion of prawns.
Breakfast: Spanish Omelette.
Gently fry chopped onion peppers in cooking spray until tender. Add sliced cooked potatoes and cover with 2 beaten eggs with herbs and seasoning to taste. When the underside of the omelette is set brown the top under the grill.
Lunch: Hummus and Vegetables
Select a pot of ready made low fat hummus or make your own by combining chick peas, garlic and lemon juice in a food processor with herbs and seasoning to your taste, softened with a little water if the mix is too dry and thick. Serve with sticks of carrot, courgette/zucchini, pepper and florets of cauliflower and broccoli. Follow with a large bunch of grapes.
Dinner: Mid Week Cheat Roast
Select either beef steaks or pork or lamb chops according to your preference. Remove all visible fat before cooking. Grill and serve with the mint, apple or horseradish sauce and a large plateful of mixed colorful steamed vegetables.
Breakfast: Kippers and Tomatoes.
Grill a couple of kippers and serve with a generous portion of grilled tomatoes
Lunch: Couscous salad
Make up a packet of couscous with boiling water. Add any left over vegetables, salad, fruit and herbs and dress with fat free vinaigrette.
Dinner: Chicken fajitas
Limit yourself to one tortilla pancake but pile it high with stir fried chicken strips mixed with peppers and onions. Top with very low fat natural yoghurt. Add chilli to personal taste.
Breakfast: Low sugar high fiber cereal, fresh fruit and low fat natural yoghurt.
Lunch: Jacket potato with coleslaw
Fill a large jacket potato with home made coleslaw made of finely slice raw vegetables mixed with fat free vinaigrette. Add herbs to taste
Dinner: Take yourself out for dinner
You’ve got the idea by now and are more than able to make the healthy choices. Select salad and forego the dressing if there’s no fat free version available. Have grilled meat or fish. Ask that your vegetables be steamed and served without butter or sauces. Enjoy a thin crust pizza with a mainly vegetable or meat topping (ask them to go light on the cheese. Fresh fruit or sorbet for dessert.
Breakfast: Brunch sandwich.
A slice of wholemeal bread toasted and piled with onions gently cooked with tomatoes and mushrooms. Top with two poached eggs
Lunch: Chicken and Mango Salad
Shred a cooked chicken breast and mix with diced fresh mango, diced fresh pineapple, chopped kiwi fruit and dress with natural yoghurt seasoned with chilli.
Dinner: Pasta with ratatouille
Fry chopped onion and garlic in cooking spray, add a can of tomatoes and a teaspoon of artificial sweetener, stir in chopped courgette, peppers and aubergine and simmer until tender. Serve with lots of boiled pasta and some grated parmesan.
Remember to include your snacks and water each day and take every opportunity to incorporate exercise into your usual daily routine.
The weight loss meal plan is a low calorie healthy diet that will promote weight loss.
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