“Women typically find it harder to lose weight and inches than men” Northwestern University explained, with obesity rates on the rise, especially among teenage girls, we need to press for more research that includes more exercise, diet, hormones and metabolism!
Whether you’re trying to lose weight or build muscle, it is vital to construct a thorough 7-Day Meal Plan that would benefit your body in more ways than one.
It is very challenging to decide what food to eat. Including your daily meals at the beginning of your fitness journey, where you want to plan everything out, could help you meet your goal.
Adjusting to a new diet can be a difficult step to take, but you can devise the perfect 7-day meal plan to get you started with the right tools.
Ever wonder how amazing it would be to lose 15 pounds in 30 days? It is not a dream. As long as you act up to date plan and proper fitness exercises, you can do it for sure.
Table of Contents
How Important Is Diet When it Comes to Weight Loss?
Diet always goes hand in hand with exercise. When you’re at the beginning of your fitness journey, what you’ll be eating throughout is something you consider and plan thoroughly along with the types of exercises you’ll be doing.
No matter what circumstances you are in.
It is crucial to find the right food that will complement your body and your workout regimen if you’re serious about losing fat or gaining muscle.
Food serves as fuel for your energy levels. It is also beneficial for boosting your metabolism to burn fat and build muscle in your body.
A Well-Balanced Diet Consists of The Right Ratio of Carbs, Protein, and Fat in Your Diet.
If you’re aiming to burn fat while losing weight, you have to increase your protein and fat intake and decrease your carb intake. Increasing your protein intake can help you feel fuller as you lower your calorie intake. It means that your meals must contain at least 40 percent protein, 30 percent fat, and 30 percent carbs.
On the other hand, if you want to build muscle while burning fat. It is recommended to have a more significant percentage in your macros of carbs to provide you with enough energy for heavy-hitting workouts such as lifting or calisthenics; you should also factor in increasing your protein intake to help you build muscles. Realistically, your macro ratio should compose of 50 percent carbs, 30 percent protein, and 20 percent fat.
It is important to note that people have different bodies. The exact ratio may vary from person to person. For a more accurate macro ratio, you may consult a nutritionist or dietician to assess a better suited macro ratio that works best for your body.
With all this in mind, you can effectively create the perfect meal plan for weight loss and muscle gain.
Complex Carbs vs. Simple Carbs
Carbs are proven as a vital part of your diet. I know you may be wondering, “Aren’t carbs bad for your diet?”
To answer that: No.
Carbs aren’t exactly bad for your body. They are quite essential.
To put things into a better perspective; Carbohydrates are composed of three things: Starch, Fiber, and Sugar.
The nutritional value of food depends on how much of these are in your diet in the first place.
There are two composites of Carbohydrates: Complex Carbs and Simple Carbs.
Complex Carbs are composed of Starch and Fiber, while Simple Carbs are composed of literally: Sugar.
Foods with Complex Carbs are:
Whole grains. Such as whole-wheat bread, quinoa, or brown rice.
Fruits. Such as Bananas, Berries, and Apples.
Vegetables. Such as Carrots, Peas, and Potatoes.
Food that has Simple Carbs are:
Sugary Drinks. Such as Sodas and Fruit Juices.
Pastries. Such as Donuts and Cake.
With this in mind, it narrows down as to which type of carb we should be leaning on if we want to burn fat and lose weight. So foods with Complex Carbs are the ones that should be heavily involved in our diet.
Things to Consider Before Creating Your Meal Plan
Consider your Body Ratio – You should have a general idea of where you are now to get to where you want to be. So measuring your body statistics such as your height, weight, even your muscle and fat ratios are important factors to consider before creating your meal plan.
Consider your Calorie Deficit – Counting Calories is essential. This way, you know where to draw the line for how much you’ll be eating per day. You may download a calorie counter app to monitor the food you eat daily.
Consider your Workout Regimen – Your Diet should always coincide with your workout sessions. It would make you aware of how much food you’ll need to eat to stay energized to go through your workouts and have enough nutrients to help your body and muscles recover post-workout.
Are Cheat Days Okay if You Want to Lose Weight?
Cheat days are the sure way for you to stay sane when you go into this. It can be viewed as a reward system for the hard work you’ve gone through in the past couple of days. But it is important to note that just because it’s a cheat day doesn’t make it an excuse to eat past your calorie deficit.
Remember that you should try and reach within your calorie range during cheat days and try not to go overboard and beyond that.
Foods to Avoid
Say goodbye to old habits and favorite meals that you might not eat anymore. Look at the bright side; now you can customize your meals that favor your taste. Diet food isn’t disgusting at all. You just have to pick the one you can bear most with. For example, you may take your favorite vegetables as a substitute for some of the dishes you love. Just a healthier alternative, you know?
Here are certain foods to exclude in your meal plans:
- Alcohol
- Deep-Fried Foods
- High-Fat Foods
- Carbonated Beverages
What Is The Best 7-Day Meal Plan for Female Weight Loss And Building Muscle?
Here is the completed recipe that help you find the better way for healthy life.
7 Day Meal Plan for Weight Loss
Down below is a complete 7 day meal plan for weight loss that females can enjoy doing. This shredding diet meal plan will give you a heads start to your fitness journey!
DAY 1
BREAKFAST:
Green smoothie: ½ banana, ½ cup frozen mango, 1 cup kale, ½ cup plain low-fat Greek yogurt, ½ small avocado and ½ cup of nonfat milk.
SNACK:
1 apple
1 oz. nuts
LUNCH:
2 cups of Vegetable Soup
SNACK:
1 cup baby carrots and sugar snap peas
2 tbsp. of hummus
DINNER
4 oz. salmon
1 cup steamed carrots
1 cup steamed broccoli
2 tbsp. teriyaki sauce
1 tsp. sesame seeds
DAY 2
BREAKFAST:
Berry Smoothie: ½ banana, 1 cup frozen strawberries, ½ cup plain, low-fat Greek yogurt, and ½ cup nonfat milk
SNACK:
1 Banana
1 oz nuts
LUNCH:
2 cups Veggie Soup
SNACK:
1 cup broccoli and cauliflower
2 tbsp. tzatziki
DINNER
4 oz. grilled chicken
½ cup roasted sweet potatoes
1 cup roasted Brussels sprouts
1 tbsp. olive oil
DAY 3
BREAKFAST:
Green Smoothie: ½ banana, ½ cup frozen mango, 1 cup kale, ½ cup plain, low-fat Greek yogurt, ½ small avocado, ½ cup of nonfat milk
SNACK:
1 cup of blueberries
1 oz. of nuts
LUNCH:
3 oz. grilled chicken
½ cup cooked quinoa
1 cup cherry tomatoes
1 cup chopped cucumber
2 tbsp. feta cheese
1 tbsp. of vinaigrette
SNACK:
1 cup baby carrots and sugar snap peas
2 tbsp. of hummus
DINNER
4 oz. mahi-mahi
1 cup steamed carrots
1 cup steamed broccoli
2 tbsp. teriyaki sauce
1 tsp. sesame seeds
DAY 4
Breakfast:
Overnight Oats: ½ cup oats, 1 tbsp. chia seeds, ½ cup nonfat milk, ½ cup plain, low-fat Greek yogurt, and ½ cup blueberries
Snack:
1 banana
1 oz nuts
Lunch:
3 oz. tuna
2 cups of mixed greens
1 cup of cherry tomatoes
1 cup of chopped cucumber
1 tbsp. vinaigrette
Snack:
1 broccoli and cauliflower
2 tbsp. tzatziki
Dinner:
4 oz. grilled chicken
½ cup roasted sweet potatoes
1 cup roasted Brussels sprouts
1 tbsp olive oil
DAY 5
Breakfast:
Overnight Oats: ½ cup oats, 1 tbsp. chia seeds, ½ cup nonfat milk, ½ cup plain, low-fat Greek yogurt, and ½ cup blueberries
Snack:
1 apple
1 oz. nuts
Lunch:
3 oz. lean deli turkey
¼ avocado
1 whole-wheat tortilla
1 cup of mixed greens
Snack:
1 cup baby carrots and sugar snap peas
2 tbsp. of hummus
Dinner:
4 oz. shrimp
1 cup steamed carrots
1cup steamed broccoli
½ cup cooked brown rice
2 tbsp. teriyaki sauce
1 tsp. sesame seeds
DAY 6
Breakfast:
2 slices of whole-wheat toast
2 hard-boiled eggs
Snack:
1 cup blueberries
1 oz. nuts
Lunch:
3 oz. smoked salmon
¼ avocado
1 whole-wheat tortilla
1 cup of mixed greens
Snack:
1 broccoli and cauliflower
2 tbsp. tzatziki
Dinner:
4 oz. lean steak
1 cup roasted sweet potatoes
1 cup roasted Brussels sprouts
1 tbsp. olive oil
DAY 7
Breakfast:
1 scrambled egg
½ cup black beans
1 whole-wheat tortilla
Snack:
1 apple
1 oz. nuts
Lunch:
3 oz. lean deli turkey
¼ avocado
2 slices of whole-wheat bread
1 cup of mixed greens
Snack:
1 cup baby carrots and sugar snap peas
2 tbsp. hummus
Dinner: Cheat day! (Just don’t go overboard your calorie deficit.)
7 Day Meal Plan for Muscle Gain
There’s really a few female bodybuilding meals plans out there. So here is a 7 day meal plan for muscle gain that will surely help you along the way.
DAY 1
Breakfast:
1 Slice of Whole Grain Bread
1 Piece of Banana
6 Egg Whites
Snack:
½ cup Greek Yogurt
1 cup Blueberries
2 tbsp. flaxseeds
Lunch:
Tortilla Wrap: 6 oz of Chicken Breast, 1 small tortilla (whole wheat), Sliced Vegetables, 1 tbsp. Olive Oil and Salad Dressing (Low-fat)
1 Orange
Snack:
1 scoop of whey protein powder
1 apple
10 almonds
Dinner:
6 oz. Lean Steak
5 spears of asparagus
1 small sweet potato
1 tbsp. of olive oil
1 tbsp. of lemon juice
Snack before Bed:
½ cup cottage cheese (low-fat) w/ 1 tbsp. natural peanut butter
DAY 2
Breakfast:
6 egg whites
Salsa
2 slices of bread (whole grain)
1 tbsp. natural peanut butter
1 banana
Snack:
1 can of tuna
Celery and carrot sticks
1 oz. cheddar cheese (low fat)
1 slice of bread (whole grain)
Lunch:
6 oz. turkey breast
1 cup of brown rice
Steamed broccoli
10 almonds
Snack:
1 scoop protein powder
2 kiwi fruits
20 pistachios
Dinner:
5 oz. salmon
2 cups steamed broccoli
1 small potato
Snack before Bed:
½ cup cottage cheese w/ 2 tbsp flax seeds
DAY 3
Breakfast:
1 cup cottage cheese
1 cup blueberries
¾ cup bran cereal
12 tbsp. slivered almonds
Snack:
1 scoop whey protein powder
1 orange
10 almonds
Lunch:
1 can of tuna
1 cup of brown rice
Salsa w/ diced peppers, carrots and onions
Snack:
2 hard-boiled eggs
1 apple
Carrot and celery sticks
Dinner:
6 oz. codfish
Steamed cauliflower
1 cup cooked quinoa
1 oz. cheddar cheese (low-fat)
Snack before Bed:
1 cup Greek yogurt w/ 2 tbsp. flaxseeds
DAY 4
Breakfast:
3 links turkey sausage, ¼ cup oatmeal (raw measurement), ½ grapefruit
Snack:
1 cup cottage cheese, 1 banana, 1 tbsp peanut butter
Lunch:
6 oz chicken breast, 1 cup whole wheat pasta, ½ cup tomato sauce, Chopped veggies as desired
Snack:
1 scoop protein powder, 1 apple, 20 almonds
Dinner:
6 oz steak, 2 cups steamed broccoli, 1 large sweet potato, 1 oz cheddar cheese
Snack before Bed:
1 cup skim milk, 1 apple
DAY 5
Breakfast:
1 whole egg, 1 cup bran cereal, 1 cup milk, 10 almonds, 1 cup grapes
Snack:
1 cup low-fat yogurt, 1 cup raspberries, 2 tbsp slivered almonds
Lunch:
6 oz chicken breast, 1 small whole wheat pita, lettuce, onions, peppers, mushrooms, 1 apple
Snack:
1 can of tuna, salsa, 1 cup corn, 2 small slices avocado
Dinner:
6 oz turkey breast, ½ cup brown rice, 2 cups mixed greens, 1 tbsp Italian salad dressing
Snack before Bed:
1 cup cottage cheese, 1 tbsp almond butter
DAY 6
Breakfast:
6 egg whites, 1 orange, Salsa, Chopped vegetables, 1 tbsp olive oil, 1 slice whole-grain bread
Snack:
½ can salmon mixed with 1 tbsp low-fat mayonnaise, Celery sticks, 5 whole-grain crackers
Lunch:
6 slices low-fat deli chicken meat, 2 cups mixed greens, 1 tbsp Italian salad dressing, 2 slices whole grain bread
Snack:
1 cup low-fat yogurt, 1 cup strawberries, 2 tbsp flax seeds
Dinner:
6 oz chicken breast, ½ cup brown rice, 2 cups steamed broccoli, 10 almonds
Snack before Bed:
½ cup Greek yogurt, 1 small peach
DAY 7
Breakfast:
6 egg whites, 1 oz low-fat cheddar cheese, 2 slices whole grain bread, Diced veggies
Snack:
1 scoop whey protein powder, 1 orange, 8 cashews
Lunch:
1 can tuna mixed with diced onions and fat-free mayonnaise, 1 small whole wheat tortilla, 1 banana Snack:
1 cup cottage cheese, 1 cup canned fruit in light syrup, 20 almonds
Dinner:
Cheat meal (eat a meal you’re craving but keep serving size in moderation)
Snack before Bed:
1 cup Greek Yogurt, 2 tbsp flax seeds
7 Day Meal Plan for Toning and Building Muscle
There are a variety of lean muscle diets out there. And finding the perfect lean muscle diet for a female meal plan is quite a feat. Luckily we’ve set up a 7 day meal plan for toning and building muscles for you down below!
DAY 1
BREAKFAST:
½ Cup of Egg Whites
1 tsp of parmesan (grated)
½ cup of Cherry Tomatoes
1 cup of Skim Milk
SNACK:
½ cup of Greek Yogurt (fat-free)
¼ cup of strawberries (sliced)
LUNCH:
Chicken Salad: 4 oz grilled chicken breast (chopped), ¾ cup of cooked bulgur, 1 tbsp cheddar (low-fat, shredded), grilled vegetables (diced), 2 tbsp onion, ¼ cup zucchini (diced), ½ cup bell pepper, 1 tsp cilantro (chopped) and 1 tbsp vinaigrette (low-fat)
SNACK:
2 tbsp Hummus
6 pieces of Baby Carrots
DINNER
4 oz Grilled Salmon
1 cup wild rice
1 tbsp toasted almonds
1 cup baby spinach w/ 1 tsp olive oil, balsamic vinegar and parmesan (grated)
½ cup cantaloupe (diced)
½ cup of all-fruit raspberry sorbet
1 tsp walnuts (chopped)
DAY 2
BREAKFAST:
3/2 Cup of Plain Oatmeal w/water
½ Cup Skim Milk
2 Links of Country-style Turkey Sausage
1 cup of blueberries
SNACK:
½ Cup of Ricotta cheese (fat-free)
½ Cup of raspberries
1 tbsp pecans (chopped)
LUNCH:
1 cup tomato soup
Sandwich: 1 whole wheat pia, 3 oz roast beef (thinly sliced), 1 tsp of horseradish, mustard, tomato slices, and lettuce.
2 cups of raw vegetables
¼ cup of hummus
SNACK:
½ cup of cottage cheese (fat-free)
½ cup of salsa
DINNER
1 Turkey Burger
¾ cup roasted cauliflower and broccoli florets
¾ cup of brown rice
1 bowl of spinach salad w/ 1 tbsp of light balsamic vinaigrette
DAY 3
BREAKFAST:
Omelet: 4 egg whites and 1 egg, 1/4 cup broccoli (chopped), 2 tbsp. each refried beans (fat-free), diced onion, diced mushrooms, and salsa
Quesadilla: 1/2 small corn tortilla and 1 tbsp. jack cheese (low-fat)
1/2 cup watermelon (diced)
SNACK:
1/2 cup vanilla yogurt (fat-free )
1 sliced apple
1 tbsp. walnuts (chopped)
LUNCH:
Salad: 2 cups Romaine (chopped), 4 oz. grilled chicken, 1/2 cup celery (chopped), 1/2 cup mushrooms (diced), 2 tablespoons cheddar(shredded, low-fat), and 1 tbsp. Caesar dressing (low-fat)
1 medium nectarine
1 cup skim milk
SNACK:
1 mozzarella string cheese stick (fat-free)
1 medium orange
DINNER
4 oz. grilled or sautéed shrimp,
1 tsp. olive oil
1 tsp. garlic (chopped)
1 medium artichoke (steamed)
1/2 cup couscous (whole wheat) w/ 2 tbsp, diced bell pepper, 1/4 cup garbanzo beans, 1 tsp. fresh cilantro (chopped), and 1 tbsp. honey mustard dressing (fat-free)
DAY 4
Breakfast:
1 light English muffin (whole-grain) w/ 1 tbsp. nut butter and 1 tbsp. fruit spread (sugar-free)
1 wedge honeydew
1 cup skim milk
2 slices Canadian bacon
Snack:
Yogurt parfait: 1 cup of vanilla yogurt (low-fat), 2 tbsp. sliced strawberries or raspberries, and 2 tbsp. of granola (low-fat)
Lunch:
Tortilla Wrap: 4 oz. of lean roast beef (thinly sliced), 1 6-inch tortilla (whole wheat), 1/4 cup lettuce (shredded), 3 medium tomato slices, 1 tsp. horseradish, and 1 tsp. Dijon mustard
1/2 cup pinto beans or lentils w/ 1 tsp. basil (chopped ) and 1 tbsp. light Caesar dressing
Snack:
8 baked corn chips w/ 2 tbsp. guacamole
Dinner:
4 oz. grilled halibut
1/2 cup mushrooms (sliced ) sautéed w/ 1 tsp. olive oil, 1/4 cup yellow onion (chopped), and 1 cup green beans
Salad: 1 cup arugula, 1/2 cup halved cherry tomatoes, and 1 teaspoon balsamic vinaigrette
1/2 cup warm applesauce (unsweetened) w/ 1/4 cup vanilla yogurt (fat-free)
1 tbsp. pecans (chopped ) and dash cinnamon
DAY 5
Breakfast:
Burrito: 1 medium tortilla (whole wheat), 4 scrambled egg whites, 1 tsp. olive oil, ¼ cup refried black beans (fat-free), 2 tbsp. salsa, 2 tbsp. grated cheddar (low-fat), and 1 tsp. fresh cilantro
1 cup mixed melon
Snack:
3 oz. sliced lean ham
1 medium apple
Lunch:
Turkey burger
Salad made with: 1 cup baby spinach, 1/4 cup halved cherry tomatoes, 1/2 cup cooked lentils, 2 tsp. grated parmesan, and 1 tbsp. light Russian dressing
1 cup skim milk
Snack:
1 mozzarella string cheese stick (fat-free)
1 cup red grapes
Dinner:
5 oz. grilled wild salmon
1/2 cup brown or wild rice
2 cups mixed baby greens with 1 tbsp. Caesar dressing (low-fat)
1/2 cup all-fruit strawberry sorbet w/ 1 sliced pear
DAY 6
Breakfast:
Frittata: 3 large egg whites, 2 tbsp. bell peppers (diced), 2 tsp. spinach (chopped), 2 tbsp. shredded mozzarella (part-skim), 2 tsp. pesto and 1/2 cup fresh raspberries
1 small bran muffin
1 cup skim milk
Snack:
1/2 cup vanilla yogurt (low-fat) w/ 1 tbsp. ground flaxseed and 1/2 cup diced pear
Lunch:
4 oz. turkey breast (sliced)
Tomato-cucumber salad: 5 slices tomato, 1/4 cup sliced cucumber, 1 tsp. fresh chopped thyme, and 1 tbsp. Italian dressing (fat-free)
1 medium orange
Snack:
Smoothie: 3/4 cup skim milk, 1/2 banana, 1/2 cup yogurt (low-fat), and 1/4 cup sliced strawberries
Dinner:
4 oz. red snapper baked w/ 1 tsp. olive oil, 1 tsp. lemon juice, and 1/2 tsp. seasoning (no-sodium)
1 cup spaghetti squash w/ 1 tsp. olive oil and 2 tsp. grated Parmesan cheese
1 cup steamed green beans with 1 tbsp. slivered almonds
DAY 7
Breakfast:
2 slices Canadian bacon
1 toaster waffle (whole-grain) w/ fruit spread (sugar-free)
3/4 cup berries
1 cup skim milk
Snack:
1/4 cup cottage cheese (fat-free) w/ 1/4 cup cherries and 1 tbsp slivered almonds
Lunch:
Salad: 2 cups baby spinach, 4 oz. grilled chicken, 1 tbsp. dried cranberries (chopped), 3 slices avocado, 1 tbsp. slivered walnuts, and 2 tbsp. vinaigrette (low-fat)
1 apple
1 cup skim milk
Snack:
1/4 cup plain Greek yogurt (fat-free ) w/ 1 tbsp. fruit spread (sugar-free ) and 1 tbsp. ground flaxseed
1/4 cup blueberries
Dinner:
4 oz. lean pork tenderloin stir-fried w/ onions, garlic, broccoli, and bell pepper
1/2 cup brown rice
5 medium tomato slices w/ 1 tsp. chopped ginger, 1 tsp. chopped cilantro, 1 tsp. light soy sauce, and 1 tsp. rice wine vinegar
7 Day Meal Plan for Vegetarians
Who says vegetarians can’t achieve their own fit and fab muscle gains? Here is a complete meal plan for weight loss and muscle gain female vegetarians can surely use.
DAY 1
Breakfast:
1 Egg
1 Slice of Toast (Whole Wheat)
½ Smashed Avocado
Lunch:
Veggie Sandwich: 2 Slices of Bread (whole grain), 1 tbsp. Hummus, ½ cup of spinach, ½ bean sprouts and Red pepper slices
Snack:
1 medium apple
1 tbsp. peanut butter
Dinner:
Stir fry: 3 oz. tofu, ½ cup brown rice, 1 cup broccoli, 1 cup bell pepper, 1 cup mushrooms, 1 cup onion, and low-sodium soy sauce
DAY 2
Breakfast:
½ cup of raw oats
½ cup unsweetened almond milk
1 tbsp. peanut butter
Lunch:
Salad: 3 oz. It has seared tofu, 1 cup romaine lettuce, 1 cup chopped kale, ½ sliced apple, and 1 oz. chopped walnuts, ½ oz. feta cheese and Vinaigrette dressing
Snack:
Greek Yogurt
1 cup of strawberries
Dinner:
½ cup chickpeas
¼ diced tomatoes
½ diced onion
2 oz. curry paste
2 oz. coconut milk
½ cup jasmine rice
DAY 3
Breakfast:
2 egg whites
½ cup black beans
2 tbsp. salsa
1 oz. cheese
Lunch:
Chickpea coconut curry: ½ cup chickpeas, ¼ diced tomatoes, ½ diced onion, 2 oz. coconut milk, ½ cup jasmine rice, 2 oz. curry paste.
Snack:
½ Orange
1 oz. 2% string cheese
Dinner:
Veggie Taco: 3 oz. soy crumbles, ½ cup black beans, 2 whole wheat taco tortillas, 2 tbsp. guacamole, salsa, and cilantro
DAY 4
Breakfast:
Greek yogurt
1 oz. almonds
1 cup strawberries
Lunch:
Sweet Potato Bowl: ½ chopped medium sweet potato, ½ cup black bean, 1 cup sautéed kale in olive oil, and 1 clove minced garlic
Snack:
1 medium apple
1 tbsp. peanut butter
Dinner:
Greek Salad: ½ cup chickpeas, ½ cup cucumber, ½ cup tomato, ¼ diced avocado, 1 cup romaine lettuce, a drizzle of olive oil, lemon juice, and Feta cheese crumbles.
DAY 5
Breakfast:
Smoothie: Greek yogurt, ½ cup unsweetened almond milk, ½ spinach, ½ banana, 1 cup of berries
Lunch:
Salad: 3 oz. seared tofu, 1 cup spinach, 1 cup kale, ½ sliced strawberries, 1 oz. chopped walnuts, ½ oz. blue cheese crumbles and Vinaigrette dressing
Snack:
1 cup carrots
2 tbsp. Hummus
Dinner:
Veggie Pasta: 3 oz. veggie meat, ½ cup whole wheat pasta, 1 tbsp. pesto, 1 cup sautéed spinach, 1 cup sliced sautéed grape tomatoes, sprinkle of grated parmesan.
DAY 6
Breakfast:
Omelette: 2 Egg whites, 1 cup spinach, ½ cup onion, 1 oz. cheese
Lunch:
Veggie Burger: 3 oz. veggie burger patty, 1 whole wheat bun, Romaine lettuce, 1 slice tomato, ½ avocado, spicy or non-spicy mustard, 5-6 grilled asparagus spears
Snack:
1 cup grapes
1 oz. almonds
Dinner:
Veggie Sandwich: 2 slices of whole grain bread, 1 tbsp. hummus, ½ cup spinach, ½ bean sprouts, red pepper slices
DAY 7
Breakfast:
2 medium almond flour pancakes
1 tbsp. peanut butter
½ banana
Lunch:
10 whole grain crackers
2 hard-boiled eggs
1 cup grapes
1 cup sliced bell peppers
2 tbsp. guacamole
Snack:
10 whole wheat crackers
1 oz. cheese
Dinner:
Veggie Pizza: 1 whole wheat pita, ¼ marinara sauce, 1 cup spinach, 1 cup cooked mushrooms, 1 cup bell pepper, 1 oz. mozzarella cheese
Final Thoughts
There are a whole lot of diet plans you can follow. Remember that whichever you go for, choose a meal plan that best goes with your workouts. Simply dieting won’t get you through your goal without the right amount of exercise.
When it comes to your meal plan, just go for something you’d be eager to make and enjoy!
