Want to lose weight to get healthier? Just know that body size isn't the be-all and end-all when it comes to determining your health. But if you're looking to make healthy changes to your diet or want to lose some fat, committing to a diet plan can really help, starting with a balanced weight loss menu.
Balanced menu to lose weight in 7 days
This is not a deprivation diet. You will eat three meals and two snacks per day, and each meal will be balanced: 45% carbohydrates, 30% protein, and 25% healthy fats. As for beverages, stick to no-calorie or low-calorie drinks like coffee, tea, and water.
And to speed up weight loss and build a healthy, strong body, it is recommended to do 60 to 90 minutes of moderate exercise four times a week.
Monday: balanced menu to lose weight
Breakfast :
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1/2 cup egg whites scrambled with 1 teaspoon olive oil, 1 teaspoon chopped basil, 1 teaspoon grated Parmesan cheese, and 1/2 cup cherry tomatoes.
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1 slice of whole grain toast
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1/2 cup blueberries
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1 cup skim milk
Snack :
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1/2 cup nonfat Greek yogurt topped with 1/4 cup sliced strawberries.
Lunch :
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Salad made with: 3/4 cup cooked bulgur, 1 chopped grilled chicken breast, 1 tablespoon shredded low-fat cheddar cheese, diced grilled vegetables (2 tablespoons onion, 1/4 cup diced zucchini, 1/2 cup bell pepper), 1 teaspoon chopped cilantro, and 1 tablespoon low-fat vinaigrette.
Snack :
- 2 tablespoons hummus and 6 baby carrots.
Dinner :
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1 grilled salmon
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1 cup wild rice with 1 tablespoon toasted slivered almonds
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1 cup baby spinach, wilted with 1 teaspoon each olive oil, balsamic vinegar and grated Parmesan cheese
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1/2 cup diced cantaloupe
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1/2 cup all-fruit raspberry sorbet and 1 teaspoon chopped walnuts
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Tuesday: balanced menu to lose weight
Breakfast :
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3/4 cup oatmeal prepared with water; stir in 1/2 cup skim milk.
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2 links of turkey sausage
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1 cup blueberries
Snack :
- 1/2 cup fat-free ricotta cheese with 1/2 cup raspberries and 1 tablespoon chopped pecans.
Dinner :
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1 turkey burger
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3/4 cup roasted cauliflower and broccoli florets
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3/4 cup brown rice
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1 cup spinach salad with 1 tablespoon light balsamic vinaigrette
Wednesday: balanced menu for weight loss
Breakfast :
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Omelet made with 4 egg whites and 1 whole egg, 1/4 cup chopped broccoli, 2 tablespoons fat-free refried beans, diced onion, diced mushrooms and salsa.
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Quesadilla made with half a small corn tortilla and 1 tablespoon low-fat jack cheese
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1/2 cup diced watermelon
Snack :
- 1/2 cup nonfat vanilla yogurt with a sliced apple and a tablespoon of chopped walnuts.
Lunch :
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Salad made with 2 cups chopped romaine lettuce, 4 ounces grilled chicken, 1/2 cup chopped celery, 1/2 cup diced mushrooms, 2 tablespoons shredded low-fat cheddar cheese, and 1 tablespoon low-fat Caesar dressing.
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1 medium nectarine
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1 cup skim milk
Snack :
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1 stick fat-free mozzarella string cheese
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1 medium sized orange
Dinner :
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4 shrimp, grilled or sautéed with 1 teaspoon olive oil and 1 teaspoon minced garlic
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1 medium artichoke, steamed
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1/2 cup whole wheat couscous with 2 tablespoons diced bell peppers, 1/4 cup garbanzo beans, 1 teaspoon chopped fresh cilantro, and 1 tablespoon fat-free honey-mustard vinaigrette.
Also discover: BALANCED MEALS FOR WEIGHT LOSS: EASY TO MAKE YOURSELF
Thursday: balanced menu to lose weight
Breakfast :
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1 light whole grain English muffin with 1 tablespoon nut butter and 1 tablespoon sugar-free fruit spread
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1 piece of watermelon
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1 cup skim milk
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2 slices Canadian bacon
Snack :
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1 cup low-fat vanilla yogurt, 2 tablespoons sliced strawberries or raspberries, and 2 tablespoons low-fat granola.
Lunch :
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Wrap made with 4 slices lean roast beef, 1 whole wheat tortilla, 1/4 cup shredded lettuce, 3 medium tomato slices, 1 teaspoon horseradish, and 1 teaspoon Dijon mustard.
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1/2 cup pinto beans or lentils with a teaspoon of chopped basil and a tablespoon of light Caesar dressing.
Snack :
- 8 baked corn chips with 2 tablespoons guacamole
Dinner :
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1 grilled halibut
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1/2 cup sliced mushrooms sautéed with 1 teaspoon olive oil, 1/4 cup chopped yellow onion, and 1 cup green beans.
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Salad made with 1 cup arugula, 1/2 cup halved cherry tomatoes and 1 teaspoon balsamic vinaigrette.
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1/2 cup warm unsweetened applesauce with 1/4 cup nonfat vanilla yogurt,
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1 tablespoon chopped pecans and a pinch of cinnamon.
Friday: balanced menu to lose weight
Breakfast :
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Burrito made with: 1 medium whole wheat tortilla, 4 scrambled egg whites, 1 teaspoon olive oil, 1/4 cup fat-free refried black beans, 2 tablespoons salsa, 2 tablespoons shredded low-fat cheddar cheese, and 1 teaspoon fresh cilantro.
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1 cup of chopped melon
Snack :
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3 slices of lean ham
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1 medium apple
Lunch :
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Turkey Burger (or one of these veggie burgers)
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Salad made with: 1 cup baby spinach, 1/4 cup halved cherry tomatoes, 1/2 cup cooked lentils, 2 teaspoons grated Parmesan cheese, and 1 tablespoon light Russian dressing.
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1 cup skim milk
Snack :
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1 stick of fat-free mozzarella string cheese
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1 cup red grapes
Dinner :
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1 grilled wild salmon
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1/2 cup brown or wild rice
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2 cups baby greens mixed with 1 tablespoon low-fat Caesar dressing
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1/2 cup all-fruit strawberry sorbet with 1 sliced pear
Don't miss this article: PROTEINS FOR WEIGHT LOSS: THE BEST PROTEIN FOODS
Saturday: balanced menu to lose weight
Breakfast :
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Frittata made with 3 large egg whites, 2 tablespoons diced bell peppers, 2 teaspoons chopped spinach, 2 tablespoons shredded part-skim mozzarella, and 2 teaspoons pesto 1/2 cup fresh raspberries
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1 small bran muffin
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1 cup skim milk
Snack :
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1/2 cup low-fat vanilla yogurt with 1 tablespoon ground flaxseed and 1/2 cup diced pears.
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1 sliced turkey breast
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Tomato and Cucumber Salad made with 5 sliced tomatoes, 1/4 cup sliced cucumbers, 1 teaspoon chopped fresh thyme, and 1 tablespoon fat-free Italian dressing.
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1 medium orange
Snack :
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Smoothie made with 3/4 cup skim milk, 1/2 banana, 1/2 cup low-fat yogurt, and 1/4 cup sliced strawberries
Dinner :
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1 red snapper baked with 1 teaspoon olive oil, 1 teaspoon lemon juice and 1/2 teaspoon sodium-free seasoning.
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1 cup spaghetti squash with 1 teaspoon olive oil and 2 teaspoons grated parmesan cheese.
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1 cup steamed green beans with 1 tablespoon slivered almonds.
Sunday: balanced menu to lose weight
Breakfast :
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2 slices of bacon
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1 whole grain waffle with sugar-free fruit spread
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3/4 cup berries
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1 cup skim milk
Snack :
- 1/4 cup fat-free cottage cheese with 1/4 cup cherries and 1 tablespoon slivered almonds.
Lunch :
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Salad made with: 2 cups baby spinach, 4 ounces grilled chicken, 1 tablespoon chopped dried cranberries, 3 slices avocado, 1 tablespoon slivered walnuts, and 2 tablespoons low-fat dressing.
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1 apple
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1 cup skim milk
Snack :
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1/4 cup plain nonfat Greek yogurt with 1 tablespoon sugar-free fruit spread and 1 tablespoon ground flaxseed.
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1/4 cup blueberries
Dinner :
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1 lean pork tenderloin sautéed with onions, garlic, broccoli and pepper.
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1/2 cup brown rice
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5 medium tomato slices with 1 teaspoon each of: chopped ginger, chopped coriander, light soy sauce and rice wine vinegar.
Also read: KETOGENIC DIET | LOSE WEIGHT IN 24 HOURS ANTI-DISEASE
The 3 best drinks in a balanced menu for weight loss
When combined with lifestyle changes, some drinks are more effective than others in promoting weight loss.
Beverages like green tea, coffee, and high-protein drinks have been shown to boost metabolism, promote satiety, and reduce hunger, which may aid in weight loss.
Here are eight drinks that are among the best to include in your diet when trying to lose weight and get healthy.
1. Green tea
Green tea is often associated with health, and for good reason.
Not only is it packed with beneficial antioxidants and other powerful nutrients, it's also one of the most effective drinks for weight loss.
Several studies have shown that drinking green tea helps reduce weight and body fat.
A review of 14 studies found that people who drank high-strength green tea for 12 weeks lost an average of 0.2 to 3.5 kg more than those who did not drink green tea.
It is worth noting that this benefit is linked to green tea preparations that contain high amounts of catechins, antioxidants that can increase fat burning and boost metabolism.
Matcha is a type of green tea that contains a higher amount of catechins than loose leaf green tea, making it a good choice for weight loss.
One study found that women who consumed 3 grams of matcha per day burned more fat during exercise than women who did not drink matcha.
Additionally, green tea contains caffeine, which may aid weight loss by increasing energy levels and improving performance during exercise.
Additionally, people who drink green tea tend to have lower blood pressure and a lower risk of developing diseases such as heart disease, certain cancers, and diabetes.
2. Apple Cider Vinegar Drinks
Apple cider vinegar contains acetic acid, a compound that may boost weight loss by lowering insulin levels, improving metabolism, suppressing appetite and burning fat.
Animal studies have shown that acetic acid can prevent weight gain and decrease fat accumulation in the belly and liver.
Although research is limited, there is some evidence that vinegar is effective in promoting weight loss in humans.
A study in 144 obese adults showed that drinking a drink containing 2 tablespoons (30 ml) of vinegar per day resulted in significant reductions in body weight, waist circumference, and belly fat compared to a placebo group.
Apple cider vinegar slows stomach emptying, which helps you stay fuller longer and may reduce overeating.
However, it should be noted that consuming acidic drinks like apple cider vinegar can erode teeth, so it should be consumed sparingly and always followed by rinsing with water.
3. Ginger tea
Ginger is popularly used as a spice to add flavor to dishes and as an herbal remedy to treat a number of conditions such as nausea, colds, and arthritis.
Human and animal studies have also shown that this tasty root has a beneficial effect on weight loss.
One study found that rats fed a high-fat diet supplemented with 5% ginger powder for four weeks had significant reductions in body weight and significant improvements in HDL ("good") cholesterol levels compared to rats fed a high-fat diet without ginger.
Although this study used concentrated ginger powder, a human study found that ginger tea also helps reduce appetite and increase calorie expenditure.
A study in 10 overweight men found that when they drank 2 grams of ginger powder dissolved in hot water at breakfast, they felt more full and had less hunger compared to days when they didn't drink ginger tea.
Additionally, the study showed that ginger tea increased the thermic effect of food (the number of calories needed to digest and absorb food) by 43 calories.
While this calorie count isn't huge, it does suggest that, combined with its satiating properties, ginger tea could be an effective way to promote weight loss.
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