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.