Looking for a legit detailed diet to lose weight?
Weight loss is a simple formula despite the fact that people find it very hectic and boring. What you need to do is eat fewer calories than you burn. You need to eat either fewer calories or to burn more calories by exercising and working.
Since our focus is on a detailed diet plan, therefore, I will discuss low-calorie foods with you to lose weight. As we are saying that it is a detailed diet plan, hence, we should dig deep into the details of weight loss.
If you cut down 500 calories in a day from your diet, then you would eat 3500 fewer calories in a week. Cutting by 500 calories in a day means that you‘ll start to lose one pound in a week and about five pounds in a month.
Now, it’s pretty much clear how much calories you want to decrease from your daily diet to get your desired weight in a month. However, you must keep in mind that cutting down more than 1000 calories in a day is never advisable because it can have catastrophic effects on your health.
I am going to share with you a list of breakfast, lunch, and dinner. What you need to do is just pick one meal from every list and eat. You have to rotate all the meals throughout the month. Never eat more than three meals a day.
All the best.
Table of Contents
- 0.1 Breakfast
- 0.2 1. Scrambled Eggs and Grapefruit
- 0.3 2. Banana and Peanut Butter Toast
- 0.4 3. Berries and Spinach Smoothie
- 0.5 4. Avocado and Almond Milk Smoothie
- 0.6 5. Berry Waffle
- 0.7 6. Watermelon Smoothie
- 0.8 7. Omelet Scramble with Banana
- 1 Lunch
- 2 Dinner
1. Scrambled Eggs and Grapefruit
Eat scrambled egg and one large grapefruit in the breakfast. The Egg is full of proteins and provides enough nutrition and minerals to the body. Grapefruit is rich in vitamin C and boosts the metabolic rate to lose weight. NCBI suggests including grapefruit in your diet plan to reduce weight.
2. Banana and Peanut Butter Toast
Eat one toast of peanut butter and banana. Pick the whole grain bread for toast because the whole grain is rich in fiber and contains complex carbohydrates. Banana is full of potassium and contains many minerals. This is a low-calorie breakfast.
3. Berries and Spinach Smoothie
Drink one glass of berries and spinach smoothie in the breakfast. Spinach and berries are very effective in weight reduction. Berries come up with vitamin C that accelerates the metabolic rate.
4. Avocado and Almond Milk Smoothie
Drink one glass on Avocado and almond smoothie. Almonds have fatty acids that are extremely helpful in weight reduction. Milk provides you with enough amount of calcium and makes you fit. NCBI reports that avocado is very good fruit to improve the quality of your diet.
5. Berry Waffle
Eat berry waffle in the breakfast. Berries have antioxidants that are brilliant compounds to increase metabolic rate. An article published in CNN suggests including berries in your diet to lose weight.
6. Watermelon Smoothie
Drink a glass of watermelon smoothie in the breakfast. Studies have shown that watermelon is very effective fruit in weight loss. Watermelon is made up of 90% water.
7. Omelet Scramble with Banana
Eat omelette scramble and one banana in the breakfast. Benefits of egg and banana have been discussed been first 2 breakfasts.
8. Veggie Pasta
Eat one plate of vegetable pasta in your lunch. Vegetable pasta is full of fiber and provides you satiety.
9. Turkey Wrap
Eat one turkey wrap and one apple. Use whole wheat to wrap the turkey.
10. Baked Fish Salad
Eat baked fish with cabbage and lettuce salad. Fish is full of fatty acids and gives a boost to metabolic rate. Lettuce and cabbage are rich in fiber and provide many vitamins and minerals.
11. Chicken Stew
Eat chicken stew in your lunch. Optionally, you can add a slice of whole wheat bread in it. Chicken is a very good source of proteins and provides enough proteins to your body to remain fit at the expense of low calories.
12. Lamb Soup
Eat lamb soup in your lunch. Lamb meat is very rich in proteins and fiber. It provides many necessary vitamins and nutrition to the body.
13. Chicken and Vegetable Salad
Eat chicken and vegetable salad in the lunch. You must make sure to include those vegetables that are high in fiber and low in calories.
14. Roasted Chicken and salad
Eat roasted chicken with cucumber and tomato. Cucumber and tomato are excellent vegetables for weight reduction.
15. Mixed Lentil Soup
You need to eat mixed lentil soup in the dinner. This is a low-calorie dinner and provides enough nutrition and minerals to your body.
16. Chicken Wrap with baked Beans
Eat chicken wrap with beans. Several studies have proved that beans play an effective role in weight reduction. You must make sure to wrap the chicken with whole wheat bread.
17. Chicken and Vegetable Soup
Eat chicken and vegetable soup for the dinner. Use low-starchy vegetable and rich in fiber. This is for sure that this soup will give you all the necessary vitamins and, at the same time, will provide you with a sense of satiety.
18. Fried Fish with Brown Rice
Eat fried fish with brown rice. NCBI has published a report in which it states that brown rice plays a physiological role for weight reduction. Fish also contains fatty acids that boost the metabolism.
19. Whole Grain Noodles
Eat whole grain noodles in your dinner. Whole grain noodles are rich in fiber and are non-starchy food. It contains complex carbohydrates and boosts the metabolic rate of the body.
20. Mixed vegetable and brown rice
Eat mixed vegetable and brown rice in the dinner. Include non-starchy and high fiber vegetables in the meal. Use vegetable oil to fry the brown rice.
21. Chicken Spinach Parmesan
Eat chicken spinach parmesan in your dinner. This is a very tasty meal at the expense of low calories. Spinach plays a pivotal role in weight reduction. CDC published a report that claims that spinach is an excellent vegetable to include in your diet for weight loss.
Overall, I have discussed 21 low-calorie meals with you; 7 breakfast, 7 lunches, and 7 dinners. You need to pick one breakfast meal, one lunch meal, and one dinner meal every day. These 7 meals will cover one week and you need to rotate these meals for a month.
Since all these foods are low in calories, therefore, you will lose at least 9 pounds in a month.