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.