7 day meal plan to loose bad fat from body

Just in case you need to hear this: You really do not need  lose weight. Not to be happy. Not to fall in love. Not to get the job of your dreams. If you want to lose weight to get healthier? That’s great!

But if you want to make some healthy changes to your diet or if want to lose some fat, committing to a diet plan can be of real help.

7 day diet/meal plan to lose weight:

This is no deprivation diet: You will eat three meals and two snacks daily, plus each dish packs a filling balance of 45 percent carbohydrates, 30 percent protein and 25 percent healthy fats.

To accelerate weight loss and build a healthy and strong body, do 60 to 90 minutes of moderate exercise four times a week. Here below discussed a 7 day meal plan. Hope this will help you to lose bad fat from body.

Monday

Breakfast:

  • ½ cup egg whites scrambled with 1 teaspoon olive oil, 1 teaspoon chopped basil, 1 teaspoon grated Parmesan and ½ cup cherry tomatoes.
  • 1 slice whole-grain toast.
  • ½ cup blueberries
  • 1 cup skim milk

Lunch:

  • Salad made with: ¾ cup cooked bulgur, 4 ounce chopped grilled chicken breast, 1 tablespoon shredded low-fat cheddar, diced grilled veggies ( 2 tablespoons onion, ¼ cup diced zucchini, ½ cup bell pepper),1 tablespoon chopped cilantro and 1 tablespoon low-fat vinaigrette.

Snack:

  • 2 tablespoon hummus and 6 baby carrots

Dinner:

  • 4 ounces grilled salmon
  • 1 cup wild rice with 1 tablespoon silvered toasted almonds
  • 1 cup wilted baby spinach with 1 teaspoon each olive oil, balsamic vinegar and grated Parmesan
  • 1 cup wild rice with 1 tablespoon silvered toasted almonds
  • ½ cup diced cantaloupe topped with
  • ½ cup all-fruit raspberry sorbet and 1 teaspoon chopped walnuts.

Tuesday

Breakfast:

  • ¾ cup steel cut or old fashioned oatmeal prepared with water, stir in ½ cup skim milk.
  • 2 links country style turkey sausage.
  • 1 cup blueberries.

Snack:

  • ½ cup fat-free cottage cheese with ½ cup salsa.

Dinner:

  • 1 turkey burger
  • ¾ cup of roasted cauliflower and broccoli florets.
  • ¾ cup brown rice
  • 1 cup spinach salad with 1 tablespoon light balsamic vinaigrette

Wednesday

Breakfast:

  • Omelet made with 4 egg whites and 1 whole egg, ¼ cup chopped broccoli, 2 tablespoons each fat free refried beans, diced onion, diced mushrooms and salsa.
  • Quesadilla made with ½ of one small corn tortilla and 1 tablespoon low-fat jack cheese
  • ½ cup diced watermelon.

Lunch:

  • Salad made with 2 cups chopped Romaine, 4 ounces grilled chicken, ½ cup chopped celery, ½ cup diced mushrooms, 2 tablespoon shredded low fat-fat cheddar a 1 tablespoon low-fat Caesar dressing
  • 1 medium nectarine
  • 1 cup skim milk

Snack:

  • 1 medium orange
  • 1 fat-free mozzarella string cheese stick

Dinner:

  • 4 ounces shrimp, grilled or sautéed with 1 tablespoon olive oil and 1 teaspoon chopped garlic
  • 1 medium artichoke, steamed
  • ½ cup whole wheat couscous with 2 tablespoons diced bell pepper, ¼ cup garbanzo beans, 1 tablespoon chopped fresh cilantro and 1 table spoon fat-free honey mustard dressing.

Thursday

Breakfast:

  • 1 light whole grain English muffin with 1 tablespoon nut butter and 1 tablespoon sugar-free fruit spread.
  • 1 wedge honeydew
  • 2 cup skim milk
  • 2 slice Canadian bacon

Lunch:

  • Wrap made with 4 ounces thinly sliced lean roast beef, 1/6 inch whole wheat tortilla, ¼ cup shredded lettuce, 3 medium tomato slices,1 teaspoon horseradish, and 1 teaspoon Dijon mustard.
  • ½ cup pinto beans or lentils with 1 teaspoon chopped basil and 1 tablespoon light Caesar dressing.

Snack:

  • 8 baked corn chips with 2 tablespoons guacamole

Dinner:

  • 4 ounces grilled halibut
  • ½ cup sliced mushrooms sautéed with 1 teaspoon olive oil, ¼ cup chopped yellow onion and 1 cup green beans,
  • ½ cup warm unsweetened applesauce with ¼ cup fat free vanilla yogurt
  • 1 tablespoon chopped pecans and dash cinnamon.

Friday

Breakfast:

  • 1 cup mixed melon
  • Burrito made with : 1 medium whole wheat tortilla, 4 scrambled egg whites, 1 teaspoons olive oil, ¼ cup fat-free refried black beans, 2 tablespoons salsa, 1 teaspoon fresh cilantro.
  •  

Lunch:     

  • 1 cup skim milk
  • Turkey burger
  • Salad made with 1 cup baby spinach, ¼ cup halved cherry tomatoes, ½ cup cooked lentils and 1 tablespoon light Russian dressing.

Snack:

  • 1 fat-free mozzarella string cheese stick
  • 1 cup red grapes.

Dinner:

  • 5 ounces grilled wild salmon
  • ½ cup brown or wild rice
  • ½ cup all fruits strawberry sorbet with sliced pear
  • 2 cups mixed baby greens and 1 tablespoon low fat Caesar dressing    

Saturday

Breakfast:

  • 1 small bran muffin
  • 1 cup skim milk
  • Frittata made with 3 large egg whites, 2 tablespoons diced bell peppers, 2 tablespoons chopped spinach, 2 tablespoons part-skim shredded mozzarella, and 2 teaspoons pesto ½ cup fresh respberries.

Lunch:

  • 4 ounce sliced turkey breast
  • Tomato cucumber salad made with 5 slices tomato, ¼ cup sliced cucumber, 1 teaspoon fresh chopped thyme, and 1 tablespoon fat-free Italian dressing.
  • 1 medium orange.

Snack:

  • Smoothie made with ¾ cup skim milk,1/2 banana, ½ cup low fat yogurt and ¼ cup sliced strawberries.

Dinner:

  • 4 ounces red snapper baked with 1 teaspoon olive oil, 1 tablespoon lemon juice and ½ teaspoon no-sodium seasoning.
  • 1 cup spaghetti squash with 1 tablespoon olive oil and 2 teaspoon grated Prmesan cheese.
  • 1 cup steamed green beans with 1 tablespoon silvered almonds.
  •  

Sunday

Breakfast:

  • 2 slices Canadian bacon
  • 1 whole grain toaster waffle with sugar-free fruit spread
  • ¾ cup berries
  • 1 cup skim milk

Lunch:

  • Salad made with 2 cups baby spinach, 4 ounces grilled chicken, 1 tablespoon chopped dried cranberries, 3 slices avocado, 1 tablespoon silvered walnuts, and 2 tablespoons low-fat vinaigrette
  • 1 apple
  • 1 cup skim milk

Snack:

  • ¼ cup plain fat free Greek yogurt with 1 tablespoon sugar-free fruit spread and 1 tablespoon ground flaxseed
  • ¼ cup blueberries

Dinner:

  • 4 ounces lean pork tenderloin stir-fried with onions, garlic, broccoli and bell pepper
  • ½ cup brown rice
  • 5 medium tomato slices with 1 teaspoon each chopped ginger, chopped cilantro, light soy sauce and rice wine vinegar.

So here is the 7 day meal plan which can actually help you to reduce your bad body fat visibly.  Try these meal plan, we assure you, you will fit and fine and glow day by day.

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