9 Killer Meal Plans for Extreme Weight Loss

Losing weight is all about the intensive workouts and crash dieting but to find a way to stay healthy. Most of the times, it has been observed that people go for extreme exercise and crash dieting – which isn’t a good thing.

You’d get rid of some extra pounds but, at the same time, you’ll experience a lot of side effects such as weakness, eyesight issues, and rough facial skin.

Well, today, I’ll share some killer meal plans that will reduce your weight in a very healthy way.

These meal plans will play a vital role for extreme weight loss and, more importantly, without any crash dieting. These plans are listed in three categories:

  • Breakfast
  • Lunch
  • Dinner



Taking breakfast is as much essential to losing weight as anything else.

Breakfast leads to lower BMI rate, increase metabolism, and somewhat loss of appetite for the whole day.

If you skip breakfast, you will eat more.

Let’s have a look on the best 3 breakfasts for weight loss.


Meal 1: Vegetable Breakfast

Vegetable Breakfast
Image Source: http://www.fitnessmagazine.com/weight-loss/plans/7-day/the-biggest-loser-7-day-diet-plan/


Here is a list of ingredients you need.

  • Half cup egg white
  • One teaspoon chopped basil
  • One teaspoon olive oil
  • A little- grated parmesan
  • Half cup of tomato cherry
  • A slice of whole grain toast
  • A half cup of skim milk
  • Greek yogurt
  • Half cup of strawberries


Mix all the above ingredients and enjoy your healthy breakfast.

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Whole grain plays a pivotal role in the weight loss process. Whole grain boosts metabolism rate and lowers the level of sugar in the blood. It regularizes the insulin level as well.

Strawberries, basil, and yogurt are excellent foods to provide you enough calories and at the same time to lose weight.


Meal 2: Oatmeal Porridge Breakfast

Oatmeal Porridge Breakfast
Source: http://www.caseyjade.com/porridge-with-banana-chia-seeds/


  1. Oatmeal
  2. Banana
  3. Fat-free yogurt
  4. Vanilla extract
  5. Coffee/Tea


Cook ½ cup of oatmeal in 2/3 cups of water. Strain the oatmeal and mix it with some slices of a banana. Pour low-fat yogurt along with vanilla extract and mix all the ingredients. Enjoy your delicious breakfast along with coffee or tea. Remember not to add sugar to coffee or tea.

Oatmeal and banana are rich in fiber and starch which play an excellent part of weight loss process. Low-fat yogurt is also a beneficial ingredient to losing weight.


Meal 3: Omelet

Image source: https://livelighter.com.au/Recipe/99/fluffy-spinach-and-mushroom-omelette


  • Four egg whites
  • One complete egg
  • One-quarter of chopped broccoli
  • Two spoons of low fat or fat-free beans
  • One-quarter of chopped onion
  • Some chopped mushrooms
  • A bit of salsa
  • Two teaspoons of olive oil


Mix all the ingredients except olive oil. Add two teaspoons of olive oil into a pan and drop all the mixed ingredients into it. Fry it to make an omelet.

Olive oil, eggs, and broccoli are super foods to boost metabolism and lose weight. Broccoli is full of antioxidants and it is the best food to detox your body.



Lunch is as important to lose weight as breakfast. National Center for Biotechnology has proved in a study that eating frequent meals are essential to lose weight.

Therefore, skipping lunch is not advisable at all.

Let’s cast a glance on healthy and killer lunch meals for weight loss.


Meal 4

meal 4
Source: https://www.myfitstation.com/2013/01/14/the-7-day-shredding-meal-plan/


  • Four ounces of protein
  • One cup of mix vegetables
  • Grilled chicken
  • Asparagus
  • Broccoli
  • Olive oil
  • Sardines
  • Green salad
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Mix all the ingredients well and enjoy your healthy and tasty lunch.

It is now needless to say that all the ingredients are pretty much pivotal for weight loss as it has been discussed earlier. Anyhow, chicken is very important source of protein.


Meal 5: Greek Salad

Greek Salad
Source: http://skinnyms.com/healthiest-greek-salad-recipe/


  • 200 grams of low-calorie feta
  • Two medium sized Lebanese cucumber
  • Four medium sized Roma tomato
  • 160 grams of kalamata olives
  • A red onion
  • One garlic clove crushed
  • One teaspoon of olive oil
  • Two teaspoons of vinegar
  • Salt and pepper
  • One teaspoon of chopped oregano leaves


  1. Cut feta, cucumber, onion and olives in a large bowl.
  2. Make a dressing with oil, garlic, and vinegar.
  3. Add salt and pepper to it and shake well


Meal 6: Andreas’ Turkey Wrap

Andreas’ Turkey Wrap
Source: http://www.dietsinreview.com/recipes/andreas-turkey-wrap/


  • Six ounces ground turkey breast
  • 8 small slices of cucumber
  • 2 to 3 leaves of butter lettuce
  • Salt or pepper as you desire
  • 2 teaspoon of alfalfa sprouts
  • 2 teaspoons of bean sprouts
  • 2 tablespoon of low-calorie Galeos Miso caesar dressing


  1. Make turkey in the form of the patty and add salt and pepper. Grill it for 2 to 3 minutes from each side.
  2. Cut these patties in half and remainder place in lettuce leaves.
  3. Make a topping of this burger with cucumber slices, bean sprouts, and alfalfa sprouts.
  4. Drizzle it with dressing and wrap around with leaves.



Light dinners are mandatory to lose weight. You cannot skip a dinner, otherwise, you will slow down your metabolic rate, in turn.

Let’s cast a glance on best three dinners for weight loss.


Meal 7: Grilled Salmon

Grilled Salmon
Source: http://www.drodd.com/html4/grilled-salmon-recipe.html


  • ½ pounds of salmon fillets
  • 1/3 cup of brown sugar
  • 1/3 cup of soy sauce
  • 1/3 cup of water
  • ¼ cup of vegetable oil
  • Salt for taste
  • Garlic powder


  1. Add salt and garlic powder to salmon fillets
  2. Add brown sugar into water, add soy sauce into it and let the fillets dip in this mixture for two hours in a refrigerator.
  3. Preheat grill and put fillets on the grill. Make a little coat of vegetable oil onto fillets. Grill from both sides
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Meal 8: Roast Beef Melt

Roast Beef Melt
Image source: http://americanheritagecooking.com/2014/02/roast-beef-swiss-melt/


  • 2 slices of Ezekiel bread
  • 2 slices of low-fat American cheese
  • 4 slices of small deli roast beef
  • 3 small pieces of onion
  • 2 teaspoon of brown mustard


  1. Make of topping of bread by adding cheese and make its toast on grill.
  2. Put the roasted beef into toast
  3. Make its dressing with mustard and onion


Meal 9: Mushroom Soup

Mushroom Soup
Source: http://www.epicurious.com/recipes/food/views/mushroom-soup-231145


  • 2 teaspoon of olive oil
  • One medium sized diced onion
  • 13 ounces of mushrooms sliced and cleaned
  • 1 teaspoon of chopped oregano
  • 4 cups of low fat and low sodium chicken broth


  1. Heat the olive oil in a pan at medium level stove fire and adds onion into it. Keep remembering not to brown the onion just make it soft.
  2. Now, add mushrooms and oregano and stir the mixture well and make the mixture soft
  3. Add chicken broths and cook it well till it comes to boil. Reduce the fire and let remain as simmer for 15 to 20 minutes.
  4. After cooling the soup, blend it well and reheat the soup to serve.

Mushrooms are brilliant to lose weight. A study has proved that mushrooms help to weight loss. This vegetable is full of water, vitamins and, at the same time, contains low calories


To cut the story short, all the 9 discussed meals are healthy and killer meals for extreme weight loss. There is no doubt about the fact that by consuming these meals you will lose weight at a very well rate without having any side effects.

These meals are dietary meals but equally healthy to lose weight in a healthy manner.

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