List of Healthy Diet Menus a Week to Lose Weight
Are you on a weight loss program? To get effective results, you can apply a list of healthy diet menus a week based on calorie deficits.
The key to a healthy diet based on a calorie deficit is less calorie intake than daily calorie needs. The results will be more effective if accompanied by regular exercise. To make it easier for you, here's how to apply a week's diet based on a calorie deficit.
List of Healthy Diet Menus a Week
The first step to starting a healthy diet is to apply 1,500 calories. This diet is intended for those of you who have more than 2,000 calories of TDEE. Here is a list of healthy diet menus a week with 1,500 calories that you can try.
Day One
Breakfast: 2 eggs, 1 slice of toast, half a serving of avocado
Lunch: 40 grams spinach, 112 grams grilled chicken, 120 grams chickpeas, 25 mg grated carrots, 28 grams goat cheese, olive oil
Dinner: 140 grams grilled cod, 1 tbsp olive oil, 138 grams quinoa, 175 grams roasted broccoli
Day Two
Breakfast: 1 slice of wholemeal bread, 1 hard-boiled egg, 1 spoonful of almond butter, 1 cup of coffee or unsweetened tea
Lunch: 2 slices wholemeal bread, 2 ounces roast beef, 1 sliced cheese, 1 cup sliced carrots, 1 cup lean milk
Malan meal: 1 chicken breast fillet, 1 cup broccoli, lemon juice, 1 piece of whole wheat bread smeared with butter
Snack: 1 peach, one cup of orange water
Day Three
Breakfast: 1 cup cooked oatmeal using almond milk, 62 grams apple slices, half a tsp cinnamon powder, peanut butter
Lunch: 1 whole grain tortilla, half a serving of avocado, 2 slices tomato, 20 grams lettuce, 1-ounce cheese
Dinner: 84 grams ground chicken, 120 grams black beans, 120 grams red beans, 224 grams crushed tomatoes
Day Four
Breakfast: Whole wheat bread, fried eggs, bananas, peanut butter
Lunch: Brown rice, cucumber, sushi roll from avocado, salmon sashimi, salad
Dinner: Small sweet potatoes, butter, salmon, sprouts
Day Five
Breakfast: Oatmeal, walnuts, oranges, lean milk
Lunch: Salad containing spinach, feta cheese, cherry tomatoes, lemon juice, grilled salmon
Dinner: Brown rice, peeled shrimp, sautéed with garlic, green peppers, olive oil, water with lemon pieces
Day Six
Breakfast Smoothie: Peas, blackberries, coconut milk, cashew peanut butter, flaxseed
Lunch Salad: Kale, grilled chicken, lentils, grated carrots, cherry tomatoes, cheese, lemon juice
Dinner: Grilled shrimp, shallots and peppers sautéed with olive oil, corn tortillas, grated cheese, full-fat sour cream
Day Seven
Breakfast: Oatmeal cooked with unsweetened almond milk, blueberries, ground cinnamon, almond jam
Lunch: Tuna, chopped celery, greens, avocado, sliced green apples
Dinner: Roast chicken, butternut squash roasted with olive oil, roasted broccoli
The list of healthy diet menus a week above is based on a calorie deficit whose effects will vary from person to person. In addition, you also need to exercise regularly so that the results are optimal. If you want to start a diet and have certain health problems, you should first consult a nutrition doctor to determine a healthy diet that suits your health condition.
