2020. 2. 17. 22:26ㆍ카테고리 없음
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process and share your data so that we and third parties may serve you with personalized ads, subject to your choices as described above and in. This 7-day vegetarian weight-loss meal plan makes it easy to eat meat free and lose weight.Whether you already follow a vegetarian diet or are just looking to go meatless sometimes, this 7-day vegetarian meal plan makes it easy to eat meat-free and lose weight. A vegetarian diet has been shown to reduce your risk of heart disease, type-2 diabetes and even certain types of cancer.In this 1,200-calorie vegetarian weight-loss meal plan, we make sure to include plenty of filling foods so you feel satisfied—not starved—while cutting calories. Protein-rich beans and tofu, high-fiber whole grains, fruits and vegetables and healthy fats, like nuts, help to keep you feeling energized all day long (get our list of ). Coupled this healthy plant-based meal plan with daily exercise and you're on track to lose a 1 to 2 pounds per week.Don't Miss: How to Meal Prep Your Week of Meals:1. Make the ahead of time. Cover and store at room temperature.2.
Prep your salad ingredients for this week. Wash your greens, shred the carrots, halve the tomatoes and slice the cucumber. Keep the salad greens separate from the chopped veggies to prevent wilting.Day 1Breakfast (322 calories)Oatmeal with Fruit & Nuts. 1/2 cup oatmeal cooked in 1/2 cup skim milk and 1/2 cup water.
1/2 medium apple, diced. 1 Tbsp. Chopped walnutsTop oatmeal with apple, walnuts and a pinch of cinnamon. Snack (47 calories). 1/2 medium apple Lunch (337 calories)Green Salad with.
2 cups mixed greens. 5 cherry tomatoes, halved. 1/2 cup cucumber slices. 1/4 cup. 1 Tbsp. Feta cheeseCombine ingredients and top with 1 Tbsp. Each olive oil & balsamic vinegar.
Snack (80 calories). 1/2 cup nonfat plain Greek yogurt. 1/4 cup sliced strawberries Dinner (431 calories). 1 serving.
1 cup mixed greens topped with 1/2 Tbsp. Each olive oil & balsamic vinegar. 2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat, toasted Daily Totals: 1,217 calories, 53 g protein, 126 g carbohydrates, 21 g fiber, 58 g fat, 1,183 mg sodium.Day 2Shopping Tip:When buying a premade muesli, look for one without added sugars, which take away from the healthy goodness of this whole-grain breakfast. Breakfast (264 calories). 1 cup nonfat plain Greek yogurt.
1/4 cup muesli. 1/4 cup blueberries A.M. Snack (70 calories). 2 clementines Lunch (315 calories).
2. 2 cups mixed greens.
1/2 cup cucumber slices. 1/4 cup grated carrot. 1 Tbsp. Chopped walnutsCombine ingredients and top salad with 1/2 Tbsp. Each olive oil & balsamic vinegar. Snack (78 calories).
6 walnut halves Dinner (422 calories). 2 Evening Snack (50 calories). 1 Tbsp. Chocolate chips, preferably dark chocolateMeal-Prep Tip: Make a hard-boiled egg tonight to have for a snack on Day 3. Daily Totals: 1,199 calories, 56 g protein, 139 g carbohydrates, 25 g fiber, 56 g fat, 1,085 mg sodium.Day 3Breakfast (266 calories). 1 serving A.M. Snack (78 calories).
1 hard-boiled egg seasoned with a pinch each of salt and pepper Lunch (337 calories)Green salad with Spiced Chickpea Nuts. 2 cups mixed greens. 5 cherry tomatoes, halved. 1/2 cup cucumber slices).
1/4 cup. 1 Tbsp. Feta cheeseCombine ingredients and top salad with 1 Tbsp.
Each olive oil & balsamic vinegar. Snack (103 calories). 2/3 cup nonfat plain Greek yogurt. 3 Tbsp. Blueberries Dinner (426 calories).
1 3/4 cupsMeal-Prep Tip:Save 1 cup of the to have for lunch on Day 4. Daily Totals: 1,210 calories, 50 g protein, 149 g carbohydrates, 23 g fiber, 47 g fat, 1,482 mg sodium.Day 4Breakfast (264 calories). 1 cup nonfat plain Greek yogurt. 1/2 cup muesli. 1/2 cup blueberriesTop yogurt with blueberries and muesli. Snack (105 calories). 8 walnut halves Lunch (331 calories).
1 cup leftover. 2 cups mixed greens topped with 1/2 Tbsp.
Each olive oil & balsamic vinegar. Snack (70 calories).
2 clementines Dinner (435 calories). 2 1/2 cups Daily Totals: 1,204 calories, 56 g protein, 159 g carbohydrates, 26 g fiber, 44 g fat, 1,047 mg sodium.Day 5Breakfast (271 calories). 1 serving A.M. Snack (64 calories). 1/2 green bell pepper, sliced. 2 Tbsp. Hummus Lunch (354 calories).
1 serving P.M. Snack (65 calories). 5 walnut halves Dinner (464 calories).
1 2/3 cups. 1/2 cup brown rice. 2 cups spinach, steamed. 1/2 whole-wheat pita round (6-1/2-inch)Meal-Prep Tip: Save 1 2/3 cup to have for lunch on Day 6. Daily Totals: 1,218 calories, 55 g protein, 141 g carbohydrates, 26 g fiber, 53 g fat, 1,852 mg sodium.Day 6Breakfast (264 calories).
1 cup nonfat plain Greek yogurt. 1/2 cup muesli. 1/2 cup blueberries or other berriesTop yogurt with berries and muesli. Snack (60 calories).
1/2 cup cucumber slices. 2 Tbsp.
Hummus Lunch (340 calories). 1 2/3 cups leftovers. 1/2 whole-wheat pita round (6-1/2-inch).
2 cups spinach, steamed P.M. Snack (147 calories). 1 medium apple. 4 walnut halves Dinner (376 calories).
1 serving with balsamic vinaigrette dressed greensMeal-Prep Tip: If you'll be eating lunch on-the-go on Day 7, prep your salad ingredients ahead of time. Daily Totals: 1,186 calories, 67 g protein, 147 g carbohydrates, 27 g fiber, 45 g fat, 1,437 mg sodium.Day 7Breakfast (322 calories)Oatmeal with Fruit & Nuts. 1/2 cup oatmeal cooked in 1/2 cup skim milk and 1/2 cup water.
1/2 medium apple, diced. 1 Tbsp. Chopped walnutsTop oatmeal with apple, walnuts and a pinch of cinnamon. Snack (47 calories).
Female Fat Loss Diet Plan
1/2 medium apple Lunch (315 calories). 2. 2 cups mixed greens.
1/2 cup cucumber, sliced. 1/4 cup grated carrot. 1 Tbsp. Chopped walnutsCombine salad ingredients and top with 1/2 Tbsp. Each olive oil & balsamic vinegar. Snack (42 calories).
1/2 cup blueberries Dinner (400 calories). 1 1/2 cups Evening Snack (50 calories). 1 Tbsp. Chocolate chips, preferably dark chocolate Daily Totals: 1,210 calories, 36 g protein, 177 g carbohydrates, 24 g fiber, 45 g fat, 855 mg sodium.Watch How to Make Baked Chickpea 'Nuts'.