7 Day Meal Plan

In today's world, there is a marked increase in diseases and health problems due to wrong and unhealthy eating habits. It it very important to plan each meal carefully to acquire the essential nutrients from the food. To know more about the 7 day meal plan, read on...

Many people go on a crash diet with the motive of losing weight. However, there are very high chances of people eating excessively after not eating at all for a few days. This reverses the whole purpose of going on a diet. The most beneficial way to lose weight would be to plan your meals for a week. Here, you can think of the essential nutrients that you need and can plan accordingly. A 7 day meal plan is where you would have to plan what you would eat each day in a week for every meal.

7 Day Meal Planner

People think that making a 7 day diet meal plan is a daunting and time consuming task. However, it can be made simple with the help of a 7 day meal planner. The meal planner should have several sections where you can write down the food that you would eat at every meal, the nutrition and calorie intake, and also healthy food recipes. Having a 7 day meal planner also saves you the time of thinking of what to prepare everyday for each meal.

7 Day Diet Meal Plan

According to experts, how much a person eats matters more than what a person eats. So, the first thing one has to do is to restrict the quantity of the food one consumes. Ideas for weekly meal planning can help you to plan these 7 day meal plans with greater efficiency. Here is a sample of a 7 day healthy meal plan that would give you an idea of how a 7 day diet meal plan should be structured. One important thing to be remembered is that your diet plan should be flexible, which means that you can shuffle a day's food plan with another.

Day 1

Breakfast: 8 ounces corn flakes with 8 ounces low fat milk and 1 cup of fruits like banana, strawberries, etc.

Lunch: Turkey breast sandwich on whole wheat bread with lettuce, mustard and mayonnaise and 1 cup grapes

Dinner: Tofu and spinach pasta and 1 small piece of fruit of your choice

Day 2:

Breakfast: 8 ounces of oatmeal along with 8 ounces of berries

Lunch: Baked potato with fried onions, 18 ounces mixed veggies and salad

Dinner: Chicken veggie kabobs and 8 ounces steamed broccoli

Day 3:

Breakfast: Peanut sandwich, 1 cup of low fat milk or yogurt

Lunch: 1 cup of steamed vegetables, ѕ cup of chicken salad, 8 ounces fruits

Dinner: Steak and potatoes and low fat pudding

Day 4:

Breakfast: 1 Egg omelet, 1/3 cup of baked potatoes, 2 tablespoons of dried fruit

Lunch: 1 cup vegetable soup, 2 cups steamed spinach and Ѕ cup grapes

Dinner: ѕ cup brown rice, 3 ounces poached salmon and salad

Day 5:

Breakfast: Ѕ English muffin toasted with 1 ounce low fat cheese and poached egg, nuts and a cup of diced melon

Lunch: Chicken salad and tomato soup

Dinner: Homemade pizza containing mixed green vegetables, spinach, tomato sauce and little cheese.

Day 6:

Breakfast: Oatmeal with Ѕ sliced apple and shredded cheese on top, Ѕ cup yogurt topped with silvered almonds

Lunch: Tofu sandwich and Ѕ banana with low fat yogurt

Dinner>: Black bean salad and 1 medium sized apple

Day 7:

Breakfast: Scrambled eggs with whole wheat pita bread and any fruit juice

Lunch: 1/2 cup turkey meatballs, 5 medium sized carrots and fresh fruit salad

Dinner: BBQ chicken, vegetarian baked beans and a banana

Along with the three meals, you also need to plan for snacks you would have in between meals. For snacks you can have cheese, chocolate fondue, fruits, dry fruits, nuts, etc. You can also plan your 7 day meal according to your personal requirements. For instance, if you are a diabetic person or a pure vegetarian, you can go for a diabetic 7 day meal plan and vegetarian 7 day meal plan respectively. 7 day meal plan for pregnant women and 7 day weight loss meal plan can also be maintained.

Once in 2 weeks, you can take a day off from your diet where you can eat whatever you like. However, this must be done only if you have followed your diet plan strictly everyday. So, do not waste any time and chart out your 7 day meal plan which would help you remain fit and healthy.