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Meal Plan For Weight Loss | Weight Loss Part IV


Meal Plan For Weight Loss

With the growing awareness towards fitness now everyone wants to be in shape and look fit. While it is very easy to decide, one thing which is very challenging still today is to decide what to eat. As this very much important because exercise or work out is of no use without right kind of food. People wonder how Bollywood and Hollywood stars have such bright skin and great physique. What is that thing which they are doing and we are not? Well, the answer is to eat the right food. We are not here to make you look like stars rather we are here to provide you diet and nutrition-related information free of cost. 

Since stars and celebrity have money to afford diets and nutritionists to help them with their food diet most of us can’t and that’s why we are here to make diet and nutrition-related information available for everyone as we are aimed to build a healthy and disease free community. Everyone talks of things to do and things to avoid. How we are different than. You must be thinking of this. We are different because we don’t believe in giving incomplete information and that’s why in today’s article we have come up with a basic meal plan which most of us can adapt and achieve weight loss goal because without right food your workout and hard work is incomplete. 

Monday

Morning Breakfast: Oats Porridge with black coffee

Macros (Protein: 13.6 g, Fats: 11.7g, Carbs: 37.5g, Fiber: 3.7g)

Afternoon Lunch: Brown rice with pulses 2 egg whites 1 whole egg omelet (Total 3 Eggs)

Macros (Protein: 20.4 g, Fats: 7.6g, Carbs: 49.6g, Fiber: 8.2g)

Evening Dinner: Whole wheat chapatti Max -3 of medium size with a cup of pulses and Nutrela Soya chunk curry 

Macros (Protein: 23.1 g, Fats: 4.7g, Carbs: 89.0g, Fiber: 18.2g)

Total Macros for Monday: (Protein: 57.1 g, Fats: 24g, Carbs: 176.1g, Fiber: 30.1g)

Tuesday 

Morning Breakfast: Authentic coconut chutney or peanut chutney with 2 idly (if feasible try to have idly made up of brown rice). Along with this, you may add your favorite juice or black coffee to kick-start your day 

Macros (Protein: 4.5 g, Fats: 3.2g, Carbs: 24.9g, Fiber: 2.3g)

Afternoon Lunch: 2 Whole wheat chapatti pulses or lentils with 2 boiled eggs and salad.

Macros (Protein: 26.8 g, Fats: 16.8g, Carbs: 48.4g, Fiber: 10.7g) 

Evening Dinner: Red beans(Raajma) curry with 1 cup brown rice and green salad

Macros (Protein: 16.1 g, Fats: 8.6g, Carbs: 80.1g, Fiber: 15.0g)

Total Macros for Tuesday: (Protein: 47.4 g, Fats: 28.6g, Carbs: 153.4g, Fiber: 28g)

Wednesday

Morning Breakfast: 2 brown bread with peanut butter and a banana sliced over it. Sprinkle some of the cinnamon powder on top of that. Along with that black coffee

Macros (Protein: 21.3 g, Fats: 25.1g, Carbs: 61.3g, Fiber: 3.8g)

Afternoon Lunch: Chicken curry(If possible use chicken breast) with brown rice and salad

Macros (Protein: 38.4 g, Fats: 10.3g, Carbs: 61.0g, Fiber: 7.5g)

Evening Dinner: Mixed vegetables curry or dried with 2 whole wheat chapatti and green salad

Macros (Protein: 10.1 g, Fats: 10.2g, Carbs: 56.3g, Fiber: 13.7g)

Total Macros for Wednesday: (Protein: 69.8g, Fats: 45.6g, Carbs: 178.6g, Fiber: 25g)

Thursday

Morning Breakfast: Veg Dalia with sliced papaya and a few almonds. Add green tea after breakfast. 

Macros (Protein: 6.2g, Fats: 6.0g, Carbs: 49.6g, Fiber: 9.2g)

Afternoon Lunch: Chickpea (Kabuli Chana) curry with green salad and brown rice

Macros (Protein: 9.2 g, Fats: 6.3g, Carbs: 47.3g, Fiber: 11.9g)

Evening Dinner: Tofu curry with 2 whole wheat chapatti and a green salad. 

Macros (Protein: 13.5 g, Fats: 19.4g, Carbs: 40.2g, Fiber: 7g)

Total Macros for Thursday: (Protein: 30 g, Fats: 31.7g, Carbs: 137.1g, Fiber: 28g)

Friday

Morning Breakfast: 2 Egg whites and 1 whole egg omelet prepared with veggies such as mushroom, onions, tomatoes with 2 brown bread and black coffee

Macros (Protein: 21.3g, Fats: 19.0g, Carbs: 46.2g, Fiber: 9.1g)

Afternoon Lunch: Fish curry with 1 cup of brown rice and a green salad. 

Macros (Protein: 39.8g, Fats: 14.4g, Carbs: 30.5g, Fiber: 2.8g)

Evening Dinner: Mixed vegetables with 2 Whole wheat chapatti and green salad 

Macros (Protein: 7.1 g, Fats: 5.8g, Carbs: 37.4g, Fiber: 8.4g)

Total Macros for Friday: (Protein: 68.2 g, Fats: 39.2g, Carbs: 114.1g, Fiber: 20.3g)

Saturday

Morning Breakfast: Organic red poha (Use red Avalakki/Flattened rice) add veggies such as beans, capsicum, onions, roasted peanuts, coriander leaves, tomatoes, green chili etc. Drink green tea after breakfast.

Macros (Protein: 4.2g, Fats: 6.0g, Carbs: 25.3g, Fiber: 1.5g) 

Afternoon Lunch: Palak paneer with brown rice and a green salad. 

Macros (Protein: 21.3g, Fats: 12.8g, Carbs: 32.7g, Fiber: 6.6g)

Evening Dinner: Khichdi with yogurt and green salad. 

Macros (Protein: 12.9g, Fats: 11.7g, Carbs: 38.5g, Fiber: 4.9g)

Total Macros for Saturday: (Protein: 38.4 g, Fats: 30.5g, Carbs: 96.5g, Fiber: 13g)

Sunday

Morning Breakfast: Brown bread (Veg/Egg/Chicken) sandwich homemade with green tea. 

Macros (Protein: 6.4g, Fats: 4.0g, Carbs: 32.8g, Fiber: 4.1g) 

Afternoon Lunch: Pan-grilled chicken curry (Use chicken breast if possible) 1 whole wheat 1 cup basmati rice and a green salad. 

Macros (Protein: 31.7g, Fats: 6.2g, Carbs: 50.7g, Fiber: 5.3g) 

Evening Dinner: Mushroom curry with 1 whole wheat roti and a green salad. 

Macros (Protein: 8.5g, Fats: 7.4g, Carbs: 30.5g, Fiber: 6.4g) 

Total Macros for Sunday: (Protein: 46.6 g, Fats: 17.6g, Carbs: 114g, Fiber: 15.8g)

This is the sample meal plan which any healthy individual aiming for weight loss can adapt. This meal plan has been prepared considering few assumptions which are as follows:

1. The individual has no prior medical conditions

2. Considering individual will consume morning snacks and evening snacks of their choice however individual have to make sure that snacks should be healthy.

3. The individual will drink at least 3-4 liters of water every day.

4. The individual will not consume any fried or sugary food. 

Few lists of food items which you can use to modify the above meal plan are as follows:

Complex carbs (Slow Digesting) are Oats, Brown Rice, Brown Bread, Sweet Potato, Quinoa, Millet, Brown Rice cake, Wheat Roti, Wheat Pasta, Beans, lentils, etc.

Avoid Simple Carbs (Fast Digesting) or in Moderation are Fruits (with low fiber), White Bread, white potato, White Rice, Fruit Juices, Sports drinks, etc. 

Eat Protein food in every meal: Chicken, Fish, Eggs, Mutton, Milk, Yogurt, Greek Yogurt, Paneer, Soy, Whey, Casein, etc. 

Eat moderate Fat food: Peanuts, Almonds, Cashews, Walnuts, Peanut butter, Flaxseeds, Chia seeds, Sunflower seeds, Salmon fish, Whole egg, Olive oil, coconut oil, etc. 

Eat a 2-3 serving of Salad 

Eat Green Vegetables: Broccoli, Green Beans, Asparagus, etc. 

NOTE: This is optional based on your convenience If possible,

Please avoid using refined oil instead use olive oil 

Avoid using normal salt instead use Himalayan pink salt or low sodium salt.

Always there to support you guys. Stay Healthy Stay Strong.

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