Complete Diet Plan for a Week

Diet Tips

Complete Diet Plan for a Week

 

Food Plan

Sticking to a meal plan besides working out is of equal importance. Follow this diet plan for 7 days and notice the difference on your own. It’s suggested to start on a weekend so that you have time for yourself to be prepared.

 

Day 1

 

Breakfast:

 

       Omelette made with three egg whites and filled with 75g chopped mixed peppers and a handful of spinach

 

Mid-morning snack:

 

       100g chicken with ½ red pepper, sliced

 

Lunch:

 

      One grilled chicken breast, mixed salad leaves, red peppers, green beans and ¼ tbsp olive oil

 

Mid-afternoon snack:

 

      100g turkey breast with ¼ cucumber, sliced

 

Dinner:

 

      100g grilled chicken breast with steamed broccoli

 

Day 2

 

Breakfast:

 

      Baked chicken breast with a handful of stir-fried kale

 

Mid-morning snack:

 

      100g turkey breast and ½ green pepper, sliced

Lunch:

 

      Baked haddock fillet with mixed green salad, with ½ tbsp olive oil

 

Mid-afternoon snack:

 

      100g turkey breast with 75g steamed broccoli

 

Dinner:

 

      One salmon steak with chopped dill and steamed green beans

 

Day 3

 

Breakfast:

 

      100g smoked salmon, plus spinach

 

Mid-morning snack:

 

      100g chicken breast with ½ yellow pepper, sliced

 

Lunch:

 

      One grilled chicken breast with garden salad and ½ tbsp olive oil

 

Mid-afternoon snack:

 

      100g turkey slices with ¼ avocado

 

Dinner:

 

      One grilled lamb steak (or two cutlets); steamed broccoli and spinach

 

Day 4

 

Breakfast:

 

      Scrambled eggs (one whole, two whites), tomatoes, green beans

 

Mid-morning snack:

 

      100g turkey slices with ¼ cucumber, sliced

 

Lunch:

 

      Baked cod fillet with salad, tomato, spinach and ½ tbsp olive oil

 

Mid-afternoon snack:

 

      100g chicken breast with ½ grilled courgette

 

Dinner:

 

      100g chicken breast stir-fry made with ½ tsp oil and green veg

 

Day 5

 

Breakfast:

 

      200g turkey breast with ¼ avocado and ¼ cucumber, sliced

 

Mid-morning snack:

 

      Two hard-boiled eggs with ½ red pepper, sliced

 

Lunch:

 

      150g grilled prawns with a green salad and tomatoes, ½ tbsp olive oil

 

Mid-afternoon snack:

 

      100g turkey breast with five almonds

 

Dinner:

 

      100g chicken breast with steamed broccoli

 

 

Day 6

 

Breakfast:

 

      One grilled haddock fillet with roasted peppers and courgettes

 

Mid-morning snack:

 

      100g chicken with one tomato, sliced

 

Lunch:

 

      150g turkey with green salad, steamed broccoli and ½ tbsp olive oil

 

Mid-afternoon snack:

 

      100g chicken with five pecan nuts

 

Dinner:

 

      150g-200g steak served with steamed green beans and broccoli

 

 

Day 7

 

Breakfast:

 

      Three-egg-white omelette, grilled tomatoes and steamed spinach

 

Mid-morning snack:

 

      100g turkey with five Brazil nuts

 

Lunch:

 

      150g chicken breast with steamed asparagus and green salad

 

Mid-afternoon snack:

 

      100g turkey with ¼ cucumber, sliced

 

Dinner:

 

      Grilled, skinless duck breast with steamed oriental greens or broccoli

 

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