7-day perfect Meal Plan for a Healthy Diet! Every day we learn and read about different diets, different types of physical activity, what to eat, and many other ways to be healthier and slimmer. It is very important to choose the right way to get a really good result. It makes us happy and fulfilled that we have achieved what we expect.
Not everybody shows the same results, so we need to be careful about what works best for us to have the maximum effect, and to have a good meal plan.
In today’s article, we will see how and how to optimally burn calories in our body,
in order to have optimum health and maintain healthy body weight.
The daily amount of calories consumed should be in the proper proportion between the intake of protein, carbohydrates,
and fats as they are the basis of the energy our body needs.
When it comes to the percentage of daily menu entries, it should be balanced
20-35% fat
20-35% protein
30-50% carbohydrates
The daily meal itself can replace fat with carbohydrates or proteins, or carbohydrates can be replaced with fat or protein.
It is important to know that proteins cannot be excluded from the diet.
Proteins, carbohydrates, and fats are essential macronutrients that give us a different amount of energy.
Energy value of macronutrients:
The quality of the diet is judged by the balance of nutrients, not just by their energy value.
For 7 days using the diet menu you will find in the following text and minimal physical activity we will have except healthy eating
and weight loss. This healthy diet should be practiced daily, not just when we want to we cut a kilo during the year,
such as summer when we all want to look beautiful and slim when wearing a swimsuit on the beach.
Nutrition affects the quality of live the most, everyone who uses a healthy diet has better health,
more confidence, better concentration, and a better physical appearance, which is, of course, the main goal of any healthy diet.
Today we are going to make different combinations of foods that are healthy to eat in a 7-day diet plan,
but first, let’s find out which foods should and should not be consumed.
Food to be consumed
– homemade soups, fresh or roasted vegetables, the meat of any kind, when it comes to chicken be careful of its origin, oat flakes,
wholegrain bread, yogurt, hazelnuts, almonds, avocado, salmon fish, eggs, cranberry, green tea, garlic,
when it comes to fruits it should be consumed with lower sugar content, and apple can be avoided not every day,
avoid fruits with many sugars like bananas, grapes, figs, peaches.
Food to avoid is the following
– mild and all sweet products, hot and spicy foods, alcohol, fatty foods, caffeine may but not in large quantities,
it is healthier if food is prepared at home preferably with little oil or steam,
avoiding sauces and ketchup, mayonnaise, sodas, salty foods, fried foods,
delicatessen and fruits containing a high percentage of sugar.
Menu for 7 Days of Healthy Eating:
The best choice for starting the day is freshly squeezed lemon juice with water.
For everyone who wants to drink coffee in the morning, it is best to wait 20 minutes after drinking lemon juice.
Already when you want to drink coffee it is best to drink sugar-free, and two coffees are recommended over a day.
Breakfast should be 1-2 hours after waking up.
Meals should be around 3-4 hours so that food can be processed well in our body.
All who eat snacks should eat little almonds or hazelnuts instead of chocolates or sweet products,
or possibly fruits but with less sugar.
If the breakfast meal is not very plentiful and if you are feeling hungry for a short time,
do not let yourself get hungry, you can eat the next meal for example for lunch for 2 to 3 hours or eat snacks.
Water is certainly one of the main ingredients in a healthy diet, at least 2 liters of water should be drunk a day.
Menu for breakfast, lunch, and dinner
Breakfast
Menu 1: 2 slices of bread, 2 boiled eggs, cucumber salad, and spinach.
Menu 2: oatmeal porridge, banana, and seeds (4 tablespoons oat flakes, 1 small spoonful of flaxseed, 1 small scoop of sesame seeds and 1 small teaspoon of pumpkin seeds) put in yogurt, you should wait for oatmeal and oatmeal then add finely chopped banana.
Menu 3: Make a two-egg omelet in combination with spinach and broccoli, along with two slices of bread and salad of choice.
Menu 4: two slices of avocado sliced bread. The mixture is made with crushed avocado with a little olive oil, salt, garlic, and a little lemon can be combined with tomatoes and cucumber.
Menu 5: Banana with Honey and Coconut Oil (1 tablespoon flax, 7 to 8 slices of almonds, a little dry cranberry, 1 tablespoon coconut oil). The banana should first be cut into small pieces and then add the other ingredients.
Menu 6: This menu features banana, yogurt, frozen fruit and 1 tablespoon of oatmeal.
Menu 7: In the last breakfast menu, make an integral bread sandwich in combination with 1 slice of cheese mozzarella, half avocado, and cucumber.
Lunch:
Menu 1: veal (quantity not limited) and fresh salad.
Menu 2: cooked rice with vegetables (spinach, broccoli, carrots, etc.)
Menu 3: this menu is with salmon fish nicely roasted in combination with garlic and lemon, and a fresh seasonal salad of your choice.
Menu 4: Cooked Vegetable Dishes, it is best to have as many vegetables as possible and a little olive oil, add a little pure nonfat meat and salad of course fresh.
Menu 5: Roast Pork with Vegetables (Zucchini, Eggplant, Carrots, etc.)
Menu 6: this menu consists of baked potatoes with a little olive oil and a little sesame, combined with fresh salad.
Menu 7: veal or pork in combination with cauliflower puree, and a fresh seasonal salad of your choice.
Dinner
Menu 1: two boiled eggs in combination with sour milk.
Menu 2: fried mushrooms and zucchini with some olive oil and fresh salad of choice.
Menu 3: Vegetable soup (carrots, cauliflower, potatoes, and broccoli)
Menu 4: this menu consists of grilled fish along with fresh salad.
Menu 5: Cooked peas in combination with a salad of choice.
Menu 6: Cucumber salad, sour milk and garlic, and a slice of wholemeal bread.
Menu 7: The last menu consists of a salad with seasonal vegetables, avocado, little almonds, flaxseed, a little lemon juice, and Himalayan salt.
We have presented all the combinations for breakfast, lunch, and dinner for 7 days.
Feel free to choose how you combine them, for example, breakfast menu 1, lunch menu 3 and dinner menu 5.
Everyone can try this diet, the results will certainly be visible in 7 days in terms of weight loss and at the same time, you will have a healthy diet.
Don’t forget that with this meal plan you must have little physical activity.
