7 day simple meal plan, yes exactly. Health is the most important thing for all of us. In order to have good health and optimal body weight, we need to have a good meal schedule and what we eat.
For optimal health and maintenance of a healthy weight, the daily caloric intake should be in the appropriate ratio of protein, carbohydrates, and fats that are the main source of energy for the body.
Food and its intake should be properly represented. It is best to balance the menu (20-35% fat, 20-35% protein, 30-50% carbohydrates).
In one meal it is possible to replace fats with carbohydrates or proteins or to replace carbohydrates with proteins or fats,
Just remember proteins must not be excluded from the diet!
Protein, carbohydrates, and fats are the basic macronutrients that release different amounts of energy.
The quality of the diet is assessed according to the balance of nutrients, not just the type and energy value of the food.
If you adhere to this menu within 7 days and have minimal physical activity, I guarantee you will lose weight.
A healthy diet should become part of our daily routine, and not just a period of the year in which we strive to lose 3-5 or 10 pounds (because summer is coming).
The quality of life directly depends on the diet, so an individual with good nutritional status has better health.
And by being healthier, you will have more self-confidence, more concentration, and of course better physical appearance.
Everything this is usually the first reason for changes in diet.
7-day menu for breakfast, lunch, and dinner
The food that should be eaten in those 7 days is the following:
Meat may not be overdone. Eat meat, homemade soups, vegetables, wholemeal bread. Also chamomile tea, yogurt, almonds, hazelnuts, avocados, salmon, spinach, chard, ginger, eggs.
Also, eat fruits that have less sugar, avoid bananas, grapes, figs, peaches, watermelon – they contain a lot of sugar.
Suggested menu for 7 days:
Let your day start with freshly squeezed lemon juice and water. If you drink coffee immediately after waking up, wait at least 20 minutes after drinking the lemon juice.
Do not sweeten the coffee and do not add any additives (do not overdo it with coffee, two coffees a day are quite enough).
Breakfast is a very important meal – it can either make or break your day.
There should be a minimum of 3-4 hours between each meal so that the food can be processed well, not to eat a lot of meals.
For snacks, it can be only once a day, but it should not be sweets, snacks, or chocolate. Better eat 7-8 almonds or hazelnuts or some fruit with a lower percentage of sugars.
When breakfast is not very plentiful, do not wait to starve, eat the next meal (lunch) after 2-3 hours, or include a snack here. Mandatory to drink water, at least 2 liters during the day.
Breakfast, lunch, and dinner menu for 7 days
Breakfast menu 7 day simple meal plan
Day 1: banana with seeds, honey, and coconut oil (1 tablespoon flaxseed, 1 tablespoon chia seeds, 7-8 almonds, a little dry cranberry, 1 tablespoon coconut oil).
Sprinkle the banana on the wheels and then add the other ingredients.
Day 2: 2 slices of wholemeal (rye) bread, 2 boiled eggs, cucumber, and spinach salad.
Combination 3: oatmeal with yogurt, banana, and seeds (4 tablespoons oatmeal, 1 teaspoon flaxseed, 1 teaspoon sesame seeds. Include and 1 teaspoon pumpkin seeds are dipped in yogurt.
Then leave until the oatmeal softens, then add finely chopped banana)
Day 4: two-egg omelet with spinach and broccoli along with two slices of wholemeal bread and fresh salad of your choice.
Day 5: 2 slices of wholemeal (rye) bread with avocado spread (squeeze 1 avocado with a little olive oil, garlic, salt, and a little lemon), combine with cucumber and tomato.
Combination 6: banana smoothie, yogurt, frozen fruit if desired, and 1 tablespoon oatmeal.
Day 7: a sandwich with wholemeal bread, 1 slice of mozzarella, avocado, and cucumber.
Lunch menu 7 day simple meal plan
Day 1: vegetable ginger if desired (you can make a truly pan with more vegetables, but everything should be cooked with a little olive oil), add a little lean meat if desired, and combine with fresh salad.
Combination 2: stewed veal (quantity not limited) + fresh seasonal salad
Combination 3: cooked rice with vegetables (broccoli, carrots, spinach, etc.)
Day 4: roast salmon with garlic and lemon along with fresh lettuce of your choice.
Combination 5: roast pork combined with grilled or baked vegetables (zucchini, eggplant, carrots, etc.)
Combination 6: baked potatoes in a circle oven, topped with olive oil, and sprinkled with little sesame seeds, combined with fresh salad.
Day 7: stewed veal or pork combined with cauliflower puree + fresh seasonal salad of your choice.
7 day simple meal plan for dinner
Combination 1: vegetable soup (broccoli, cauliflower, carrots, potatoes, etc.)
Combination 2: two boiled eggs with a glass of yogurt
Day 3: fried mushrooms and zucchini in olive oil (very little) + fresh salad of your choice.
Combination 4: Roasted fish with a fresh salad of your choice
Combination 5: cooked peas + salad of your choice
Day 6: tarator (cucumber, yogurt, and garlic) with 1 slice of wholemeal (rye) bread.
Combination 7: fresh salad with seasonal vegetables, avocado, 10 almonds, flaxseed, season with lemon juice, olive oil, and Himalayan salt.
You can combine combinations as you want an example of breakfast combinations, choose combination 1, those for lunch 3, and for dinner 4.
Foods that should be avoided during this 7-day plan
Above all, avoid spicy and spicy foods, sweets, and all kinds of sweets and snacks, fatty foods, alcohol, a lot of caffeine.
The list of avoidable foods should also include fizzy drinks, fried foods, salty foods, delicacies.
Avoid and fruits that contain a high percentage of sugars.
Enjoy this 7-day menu and improve your health.