Healthy eating plan 7 days with calorie counting

A healthy diet provides a lot of benefits, for example, reduces the risk of chronic disease, increases energy and helps the body to keep a check on weight. Eat a variety of foods from all food groups every week to maximize nutrients, antioxidants and phytochemicals. If you’re busy, planning ahead can help you stand firm with a weekly meal plan that contains between 1800 and 2000 calories per day.


Day one: 1898 calories

It begins with a breakfast that includes cereal bagel with a tablespoon of light cream cheese, half a grapefruit and a cup of skim milk. By midmorning takes 8 oz. (230 ml) orange juice. For lunch and make a sandwich with 2 oz. (55 g) natural ham, two slices of bread, mustard, tomato slices and 1 oz. (28 gr) of Swiss cheese. Pair it with two cups of tomato soup red pepper and low sodium. By mid-afternoon, eating a cup of yogurt with blueberries. For dinner, boil 4 oz. (100 g) chicken breast and a cup of brown rice. Pair it with a green salad seasoned with 1 tablespoon olive oil and balsamic vinegar. For dessert you can eat half a cup of low calorie dessert.

Day Two: 1839 calories

Start your day with a cup of cottage cheese with 3/4 cup of whole wheat cereal and half a grapefruit. By midmorning, toasted pita bread and a comprehensive Rub it with 2 tablespoons of butter with sesame seeds. For lunch and make a salad with 1 cup lettuce, 3 oz. (85 g) tuna in water, 1/2 cup diced tomatoes, 1/2 cup carrots 1/2 cup cucumber and a tablespoon of olive oil and balsamic vinegar. Eat a low-fat yogurt with 6 strawberries for dessert. By midafternoon, two rye crackers with 2oz. (55 g) of turkey and 1 oz. (28 gr) of cheddar cheese. For dinner, skip 5 oz. (140 g) of tofu with a tablespoon of olive oil, 1 oz. (30 g) of mozzarella cheese, 1 cup broccoli and 1/2 cup chopped tomatoes.

Day Three: 1855 calories

1/3 cup cooking oatmeal in a cup of skim milk 1 cup dried cranberries and 1/2 oz. (15 g) of nuts for breakfast. By mid-morning you can eat 5 stalks celery with a tablespoon of peanut butter. At noon, a sandwich with 3 oz. (85 g) of grilled chicken, 1 oz. (15 gr) of Swiss cheese, 1/4 avocado, sliced tomato and lettuce on a whole-wheat English muffin. In the afternoon, prepare minestrone soup with graham crackers 5. For dinner, do yourself 5 oz. (140 gr) of baked trout with 10 studs and a cup of brown rice with a cup of mushrooms sautéed in olive oil.


Day Four: 1960 calories

For breakfast, spread two slices of bread with two tablespoons of almond butter and half a pear. By mid-morning, eat an English muffin with 1 oz. (15 gr) of Swiss cheese. For lunch, prepare a salad with 2 cups of lettuce, a scrambled veggie burger, 1/4 cup part-skim mozzarella, 2 tablespoons sunflower seeds, half cut tomato and carrots with 1/2 cup balsamic vinegar and 1 tablespoon of olive oil. By midafternoon, quarter cup of hummus with a sliced red pepper. For dinner, eat an omelet with two eggs, two whites, 1/2 cup of zucchini and 1 oz. (15 gr) of feta cheese. Pair it with a green salad with a cup of quinoa with two tablespoons of olive oil and lemon juice. For dessert, eat a baked apple with two tablespoons of brown sugar, cinnamon and 1 tablespoon chopped walnuts.

Day Five: 1830 calories

For breakfast, prepare a smoothie with a banana, 8 oz. (200 ml) of skim milk 8 strawberries, 1/2 cup cherries, 1 tablespoon of chocolate protein powder and 4 ice. By midmorning, eat 1 cup of cottage cheese with a kiwi light. For lunch, get a burrito with 3 oz. (85 g) of grilled chicken breast, 1/2 cup black beans, 1 oz. (15 g) of cheese 1/4 avocado and Monterey, all on a whole wheat tortilla. By midafternoon, 1 oz. (15 grams) unsalted peanuts. For dinner, one half cup of whole wheat pasta with 1 oz. (15 g) goat cheese, 1/2 cup broccoli, 1/2 cup chopped tomato 1/2 cup green beans. For dessert, a peach and 8 oz. (200 ml) of skim milk.

Day Six: 1815 calories

For breakfast, do yourself a scrambled with 5 egg whites, 4 studs on a toasted English muffin and 1 oz. (15 gr) of Swiss cheese. Pair it with a cup of raspberries and a glass of skim milk. By midmorning, an apple with two tablespoons of almond butter. For lunch, prepare a veggie burger with 1 oz. (15 g) goat cheese, a slice of tomato and a comprehensive roll, along with a cup of vegetable soup. By midafternoon, 1 cup pineapple 1/2 cup of cottage cheese. For dinner, eat 4 oz. (110 gr) pork baked with sautéed zucchini 1 cup with 1 tablespoon olive oil and baked sweet potato.

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Day Seven: 1970 calories

For breakfast, two full waffle with 6 oz. (170 g) of fat free plain yogurt and a cup of strawberries. By midmorning, a granola bar. For lunch, pack a sandwich 3 oz (85 g) of steak, 1/2 oz. (15 g) goat cheese and three strips of roasted red pepper on a whole roll. Eating an orange for dessert. By mid-afternoon, 10 crackers with a tablespoon of peanut butter. For dinner, grilled fish spiced with 1 cup quinoa mixed with 1/2 cup black beans and 1 cup cooked zucchini. For dessert, a glass of skim milk and two oatmeal cookies.

Dropping Weight And Getting In Better Shape Fast

Searching for how to get rid of that undesirable body fat for women may be the best way to ensure that you are able to engage on a journey to lose weight that would boost your confidence and provide you with the results that you have always wanted. There are millions of people that will promise themselves that this year is going to be the one that they are going to experience a total transformation of how they look on a daily basis.

types-of-body-fat-womenHowever, many of these people will find themselves giving up within a matter of weeks simply because they are unsure about how to get the type of results that they have in mind at the start of the process. The result of this would be simply coming to the conclusion that it is not possible to get the results that were originally in mind.

Many times, people give up on what they want because they do not have any idea about how to achieve results. Other times, they will begin to feel that the amount of time that needs to be put forward is something that they do not have available. Both of these circumstances would leave people in a position of not being able to get in shape the way that they may have hoped.

While this may be something that you have been through in the past, it does not have to hold you back from getting results in the future. Instead, you want to give yourself the freedom to go after your fitness goals by looking up information that would offer you the education needed to have a basic understanding of how best to achieve weight loss goals. Once you begin to apply this information, you will start to see results and this will help you get into the gym more often. The number one thing that you should look into would be increasing the amount of activity that you are engaged in on a daily basis.

Putting together a workout routine that includes running on the treadmill would be a great idea. Additionally, you may want to find activities that are designed to boost your heart rate such as jumping rope. When you spend a large portion of your workout on these types of activities, you will boost your metabolism and this can help to limit the amount of weight that you are going to put on in the future.

fitness goals-for-this-year

The key to getting results would be to find something that you do not mind doing. If you look at exercise as something that you hate, you will have a very difficult time working it into your day. Instead, you should focus on the things that you enjoy and this will help you to remain active. If you enjoy running, you need to factor this into your workout. If you like spending time outside, there are a large number of sports that you could begin to play.

Joining a team would ensure that you make connections with others that enjoy the same types of things. Also, this would help you to remain strong when you find yourself wanting to throw in the towel with the fitness goals that you are attempting to achieve. After you have been able to find a handful of activities that provide you with an experience that you enjoy, you should begin to schedule them into your life. Finding time to get active can be hard, but setting time would simply be a matter of entering it into your phone and allowing yourself to alternate days with the activities that you choose.

Woman Doing Sit-Ups With Her Trainer - IsolatedGetting fit is not just about moving more and exercising on a daily basis, although this is a big part. Also, you should take a look at what foods you are eating most often and determine the impact that they are having on your level of fitness.

If you currently eat foods that are very high in sugar, this is going to become a problem. Snacks and sodas are not going to help you get into great shape. In fact, they are going to take away from any progress that you find yourself making through the activities that you are doing.

Getting these foods out of your life would be a very smart decision that is likely going to be very difficult to complete. Sugar is very addictive; this makes it hard for most people to give up. However, it is important to remember that you need to eat right in order to get healthy.

Giving yourself a break may also be a great way to ensure that you remain strong every step along the way. You are going to face some difficult times, but the ups and downs should be considered part of the journey that can help you drop weight and get in better shape.