7 Day diet plan for weight loss 2023

7 Day diet plan for weight loss 2023

If you’re looking to improve your health, it’s important to remember that it’s not all about weight loss, happiness, or achieving your ideal position. The goal should be to feel better and take care of your body, which can mean many things.

However, following a healthy eating plan can help you lose weight or make positive dietary changes. This 7 day diet plan for weight loss was created by Cheryl Forberg, R.D., and is an easy-to-follow routine to help you get started. You’re sure to feel rejuvenated and lose weight (if that’s your goal!) in no time.

7-Day Diet Intend to Shed pounds

The plan consists of three meals and two snacks each day, each containing a balanced proportion of 45% carbs, 30% protein, and 25% healthy fats. This is not a starvation diet. Forberg recommends drinking no- and low-calorie options such as coffee, tea, and water for refreshments.

To speed up weight loss and promote healthy areas of strength, make sure you’re getting the CDC-recommended amount of physical activity, which is 150 minutes of moderate-intensity exercise and two days of muscle-building activity. Here are 7 Day diet plan for weight loss in 2023

Day 1 – Monday

Breakfast: 1 cup of egg whites, 1 1/4 cups chopped cherry tomatoes, 1/4 cup chopped basil, and 1/4 cup grated Parmesan cheese. 1 slice of whole-grain toast, 1 serving of blueberries, and 1 cup of skim milk.

Snack: 1/4 cup sliced strawberries on top of 1/2 cup fat-free Greek yogurt.

Lunch: Salad with 3/4 cup cooked bulgur, 4 ounces diced grilled chicken breast, 1 tablespoon grated low-fat cheese, 2 tablespoons diced grilled veggies (onion, 1/4 cup diced zucchini, 1/2 cup bell pepper), 1 teaspoon chopped cilantro, and 1 tablespoon low-fat vinaigrette.

Snack: 6 baby carrots and 2 teaspoons of hummus.

Dinner: 4 ounces of grilled fish.

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Day 2 – Tuesday

Breakfast: 2 links of country-style turkey sausage, 3/4 cup steel-cut or old-fashioned oats cooked with water, and 1/2 cup skim milk.

Snack: 1 tablespoon chopped walnuts and 1/2 cup fat-free ricotta cheese with raspberries.

Lunch: Salad with 2 cups chopped Romaine, 4 ounces grilled chicken, 1/2 cup chopped celery, 1/2 cup diced mushrooms, 2 teaspoons shredded reduced-fat cheese, and 1 tablespoon reduced-fat Caesar dressing.

Snack: 1 medium orange and 1 fat-free mozzarella string cheese stick.

Dinner: Turkey burger with 3/4 cup brown rice, 3/4 cup cooked broccoli and cauliflower florets, and 1 cup spinach salad with a light balsamic vinaigrette.

Day 3 – Wednesday

Breakfast: Omelet with 4 egg whites, 1 whole egg, 1/4 cup chopped broccoli, 2 tablespoons fat-free refried beans, diced onion, sliced mushrooms, and salsa.

Snack: 1 tablespoon chopped pecans and 1/2 cup fat-free vanilla yogurt with 1 sliced apple.

Lunch: Salad with 2 cups chopped Romaine, 4 ounces grilled chicken, 1/2 cup chopped celery, 1/2 cup diced mushrooms, 2 teaspoons shredded reduced-fat cheese, and 1 tablespoon reduced-fat Caesar dressing.

Snack: 1/2 cup salsa and 1/2 cup fat-free cottage cheese.

Dinner: 4 ounces of shrimp

day-4 Thursday

Breakfast: Greek yogurt with mixed berries, chia seeds, and honey

Snack: Apple slices with almond butter

Lunch: Grilled chicken breast with roasted sweet potato and steamed broccoli

Snack: Carrots and cucumber slices with hummus

Dinner: Baked salmon with quinoa and roasted asparagus

Snack: Dark chocolate and a handful of almonds

Remember to adjust portion sizes according to your individual caloric needs and consult with a registered dietitian or healthcare provider before making any significant changes to your diet.

Day 5 – Friday

Breakfast: 1 slice of whole-grain toast topped with 2 scrambled eggs, 1/2 cup of sautéed spinach, and 1/4 cup of diced tomatoes.

Snack: 1/2 cup of sliced cucumbers with 2 tablespoons of hummus.

Lunch: A sandwich made with 2 slices of whole-grain bread, 3 ounces of turkey breast, 1 slice of low-fat Swiss cheese, lettuce, tomato, and 1 tablespoon of honey mustard dressing.

Snack: 1 medium apple with 1 tablespoon of almond butter.

Dinner: 4 ounces of grilled salmon, 1/2 cup of quinoa, 1 cup of steamed green beans, and a side salad made with mixed greens, 1/4 cup of sliced red onion, 1/2 cup of cherry tomatoes, and 2 tablespoons of balsamic vinaigrette.

Day 6 – Saturday

Breakfast: 1 cup of oatmeal cooked with water and topped with 1/4 cup of mixed berries, 1 tablespoon of chopped nuts, and 1 teaspoon of honey.

Snack: 1 medium pear with 1 string cheese stick.

Lunch: A salad made with 2 cups of mixed greens, 3 ounces of grilled chicken breast, 1/2 cup of diced cucumber, 1/2 cup of diced tomatoes, 2 tablespoons of crumbled feta cheese, and 1 tablespoon of balsamic vinaigrette.

Snack: 1 hard-boiled egg with a sprinkle of salt and pepper.

Dinner: 4 ounces of grilled flank steak, 1 baked sweet potato, 1 cup of roasted Brussels sprouts, and a side salad made with mixed greens, 1/4 cup of sliced red onion, 1/2 cup of cherry tomatoes, and 2 tablespoons of balsamic vinaigrette.

Day 7 – Sunday

Breakfast: 1 whole-wheat English muffin topped with 1 slice of low-fat cheddar cheese, 2 slices of turkey bacon, and 1 fried egg.

Snack: 1 small banana with 1 tablespoon of peanut butter.

Lunch: A wrap made with 1 whole-wheat tortilla, 3 ounces of sliced roast beef, 1/4 cup of sliced avocado, 1/4 cup of sliced red onion, 1/2 cup of mixed greens, and 2 tablespoons of hummus.

Snack: 1 cup of sliced bell peppers with 2 tablespoons of ranch dressing.

Dinner: 4 ounces of grilled chicken breast, 1/2 cup of brown rice, 1 cup of steamed broccoli, and a side salad made with mixed greens, 1/4 cup of sliced red onion, 1/2 cup of cherry tomatoes, and 2 tablespoons of balsamic vinaigrette.

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