Diet meal plan

Healthy eating meal plan to lose weight


This 1, 800-calorie meal plan is designed by EatingWell's registered dietitians and culinary experts to offer healthy and delicious meals for weight loss. We've done the hard work of planning for you and mapped out seven full days of meals and snacks. The calorie totals are listed next to each meal so you can easily swap things in and out as you see fit. Note that this meal plan is controlled for calories, fiber and sodium. If a particular nutrient is of concern, consider speaking with your health-care provider about supplementation or altering this plan to better suit your individual nutrition needs

Not sure if this is the best plan for you? Calculate your calorie level in order to find the diet dinner program that will perform best for you.

Plan Ahead: in the event that you'll be quick on time, you possibly can make the

Day 1:

Morning meal (382 calories)
Avocado-Egg Toast
• 1 piece whole-grain loaves of bread
• 1/2 medium avocado
• 1 big egg, cooked in 1/4 tsp. olive-oil or coating pan with a slim level of preparing spray (1-second squirt)
Season egg with a pinch of salt-and-pepper.
• 2 clementines

Day Treat (305 calories)
• 1 method apple
2 Tbsp. peanut butter

Lunch (407 calories)
• 2 glasses Ravioli & Vegetable Soup
• 2 diagonal cuts baguette (1/4 inch-thick), preferably whole-wheat
• 3 Tbsp. shredded Cheddar mozzarella cheese
Top baguette pieces with 1 1/2 Tbsp. mozzarella cheese each and a pinch of pepper. Toast until mozzarella cheese is melted.

Afternoon Snack (169 calories)
• 4 Tbsp. hummus
• 1 cup sliced cucumber
• 2 medium carrots

Supper (560 calories)
Salmon & Vegetables
• 4 oz. baked salmon
• 1 glass roasted Brussels sprouts
• 1 cup brown rice
• 1/8 tsp. salt
• 1/8 tsp. pepper
• 1 Tbsp. walnuts
Vinaigrette
• Combine 1 1/2 tsp. each coconut oil, lemon juice and maple syrup; period with 1/8 tsp. salt.
Toss Brussels sprouts in 1/2 tsp. coconut oil and bake at 425°F until gently browned, 15 to 20 moments. Coat salmon with 1/4 tsp. olive-oil or a thin layer of cooking spray (1-second spray) and period with 1/8 tsp. each salt and pepper. Bake at 425°F until opaque in the middle, 4 to 6 mins. Offer Brussels sprouts, salmon and brown rice drizzled with vinaigrette and topped with walnuts.

Day 2:

Morning meal (382 calories)
Avocado-Egg Toast
• 1 piece whole-grain bread
• 1/2 method avocado
• 1 big egg, prepared in 1/4 tsp. coconut oil or coating pan with a slim level of preparing spray (1-second spray)
Season egg with a pinch of salt and pepper.
• 2 clementines

Day Treat (172 calories)
• 8 dried apricots
• 8 walnut halves

Lunch (441 calories)
Leftover soup
• 2 cups Ravioli & Vegetable Soup
• 2 diagonal pieces baguette (1/4 inch thick), ideally whole-wheat
• 3 Tbsp. shredded Cheddar mozzarella cheese
Top each baguette slice with 1 1/2 Tbsp. cheese and a pinch of pepper. Toast until mozzarella cheese is melted.
• 1 clementine

Afternoon Snack (154 calories)
• 4 Tbsp. hummus
• 2 medium carrots

Supper (533 calories)
• 1 1/2 glasses Delicata Squash & Tofu Curry
• Serve curry over 1 glass brown rice.

Night Treat (133 calories)
• 2 Medjool dates

Plan Ahead: Make Maple-Nut Granola for the next day. You may also get granola, which will make things easier. Strive for a granola who has around 130 calories (or less) and less than 6 grms of sugar per 1/4 glass.

Time 3:

Breakfast (405 calories)



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