Diet Plan For Weight Loss In 7 Days

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Diet Plan For Weight Loss

Lose weight with this simple and healthy diet plan: Introducing the new Diet Plan for Weight Loss by FitDrop.

There are approximately 68 million obese adults in the United States—that’s one-third of the population! Obesity is a pandemic that affects people of every age, gender, race, and income level. It is estimated that obesity-related conditions currently cost the U.S. $147 billion per year, and taxes over 10 percent of America’s total healthcare budget to treat obesity-related diseases like diabetes and heart disease.

Are you looking for something to help you get your weight loss on? While it’s not a substitute for exercise, eating healthy is an important part of being healthy. If your goal is a slimmer waistline, there are plenty of diet programs claiming to help you reach that goal. The best diet plans for weight loss below were created by experts and will help you get in shape, regardless of how much weight you need to lose.

How to Build a Meal Plan Based on Your Weight Goals

Meal plans are essential to any healthy diet, although sometimes it can be hard to know just how to plan balanced meals every day. But don’t worry, we’ve got you.

Herbalife Nutrition dietitians have created easy and effective meal plans that have built-in calorie counts and additional tools to help you plan your meals. They are designed to provide you with the protein your body needs every day to function at its best.

Just follow these simple steps:

Step 1: Meal Plan Selection Tool

No two people are alike, and everyone’s protein and calorie needs vary. So how do you know which meal plan is right for you? Start with the Meal Plan Selection Tool. The charts will help you determine the suggested meal plan for you, and your plan is designed to match your individual needs for protein and calories.

The Meal Plan Selection Tool will guide you to the recommended Meal Plan A, B, C or D, based on your gender, weight and height.

You can find your recommended plan using our digital Meal Plan Selection Tool.

Once you know which plan is recommended for you, you’ll go to Step 2 to see your suggested plan based on your goals.

Step 2: Meal Plans A, B, C and D

Each meal plan has three options:

  1. Daily nutrition (or weight maintenance)
  2. Weight loss
  3. Weight gain

Choose the option within the plan that best suits your personal goals. You can download the Meal Plan Chart here.

The Meal Plan Chart shows you what a typical day will look like, with recommended meals, snacks and shakes to choose from each day. Meal Plans are created by choosing items from the following categories:

  • Balanced Meals (25 grams protein, 400 calories or 40 grams protein, 600 calories)
  • Protein Snacks (10-30 grams protein, 150-300 calories)
  • Herbalife Nutrition Formula 1 Shakes (20-30 g protein, 250-300 calories)

Daily Nutrition (Weight Maintenance) 

When coupled with an appropriate exercise program, this option replaces one meal per day (typically breakfast) with a shake.

Weight Loss

This option promotes weight and fat loss when coupled with an appropriate exercise program and replaces two meals per day (typically lunch and dinner) with a shake.

Weight Gain

Using this option, get more protein and calories by supplementing a healthy diet with up to three Herbalife Nutrition Formula 1 shakes per day. When coupled with an appropriate exercise program, gain healthy weight (as lean body mass).

Step 3: Meal Builder Tool

The Meal Builder tool is a simple, step-by-step approach to putting together healthy meals. Meals are made up of foods from five categories: Protein, Vegetables, Healthy Carbohydrates, Healthy Fats, and Seasonings.

Depending on your Meal Plan, you will create meals that have either approximately 25 grams of protein and 400 calories, or 40 grams of protein and 600 calories. Using the Meal Builder, you can select the exact foods you need to create your healthy, balanced meals.

  1. There are two Meal Builders: one that incorporates meat and one that is vegetarian.  Choose the meal builder that works for you.
  2. Choose the column that corresponds to the meal you are going to build (25 grams of protein and 400 calories, or 40 grams of protein and 600 calories)
  3. Select the amounts of food that are listed in each food group and combine items in a variety of ways to create healthy, balanced meals.
  • Meal Builder (Non-Vegetarian)
  • Meal Builder (Vegetarian)

An Example Meal Plan: 1500 Calories

If you’re looking for inspiration, here is an example of a 1500 Calorie Weight Loss Plan (Plan C, Weight Loss option).

The meal plan calls for the following:

  • Breakfast: Herbalife Nutrition Formula 1 Shake (about 30g Protein, 300 calories)
  • Mid-morning Snack: about 10g Protein, 150 Calories
  • Lunch: Herbalife Nutrition Formula 1 Shake (about 30g Protein, 300 calories)
  • Mid-afternoon Snack: about 10g Protein, 150 Calories
  • Dinner: about 40g Protein, 600 Calories

 

 

Day 1

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Breakfast (387 calories)

  • 2 servings Baked Banana-Nut Oatmeal Cups
  • 1 clementine

A.M. Snack (190 calories)

  • 1 medium apple, sliced
  • 1 Tbsp. peanut butter

Lunch (325 calories)

  • 1 serving Veggie & Hummus Sandwich

P.M. Snack (105 calories)

  • 1 medium banana

Dinner (507 calories)

  • 1 serving Sheet-Pan Chicken Fajita Bowls with 1/3 cup cooked brown rice

Daily Totals: 1,514 calories, 76 g protein, 215 g carbohydrate, 38 g fiber, 47 g fat, 1,355 mg sodium

Day 2

Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce

Breakfast (387 calories)

  • 2 servings Baked Banana-Nut Oatmeal Cups
  • 1 clementine

A.M. Snack (192 calories)

  • 1 oz. Cheddar cheese
  • 1 hard-boiled egg

Lunch (344 calories)

  • 1 serving Chipotle-Lime Cauliflower Taco Bowls

P.M. Snack (95 calories)

  • 1 medium apple

Dinner (495 calories)

  • 1 serving Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce
  • 1 serving Oven Sweet-Potato Fries

Daily Totals: 1,513 calories, 53 g protein, 203 g carbohydrate, 36 g fiber, 61 g fat, 1,976 mg sodium

Day 3

easy salmon cakes with dressing

Breakfast (387 calories)

  • 2 servings Baked Banana-Nut Oatmeal Cups
  • 1 clementine

A.M. Snack (95 calories)

  • 1 medium apple

Lunch (344 calories)

  • 1 serving Chipotle-Lime Cauliflower Taco Bowls

P.M. Snack (201 calories)

  • 1 medium banana
  • 1 Tbsp. peanut butter

Dinner (475 calories)

  • 1 serving Easy Salmon Cakes over 2 cups baby spinach
  • 1 (2-inch) piece whole-wheat baguette

Daily Totals: 1,502 calories, 70 g protein, 212 g carbohydrate, 38 g fiber, 51 g fat, 1,851 mg sodium

Day 4

Chicken & Cucumber Lettuce Wraps with Peanut Sauce

Breakfast (393 calories)

  • 1 serving Muesli with Raspberries
  • 1 medium banana

A.M. Snack (78 calories)

  • 1 hard-boiled egg sprinkled with a pinch each of salt and pepper

Lunch (344 calories)

  • 1 serving Chipotle-Lime Cauliflower Taco Bowls

P.M. Snack (188 calories)

  • 1/2 cup raspberries
  • 1 oz. dark chocolate

Dinner (521 calories)

  • 1 serving Chicken & Cucumber Lettuce Wraps with Peanut Sauce

Daily Totals: 1,523 calories, 70 g protein, 194 g carbohydrate, 46 g fiber, 61 g fat, 1,324 mg sodium

Day 5

Mediterranean Ravioli

Breakfast (287 calories)

  • 1 serving Muesli with Raspberries

A.M. Snack (192 calories)

  • 1 oz. Cheddar cheese
  • 1 hard-boiled egg

Lunch (344 calories)

  • 1 serving Chipotle-Lime Cauliflower Taco Bowls

P.M. Snack (210 calories)

  • 1 medium banana
  • 1 Tbsp. peanut butter

Dinner (454 calories)

  • 1 serving Mediterranean Ravioli with Artichokes & Olives

Daily Totals: 1,488 calories, 59 g protein, 191 g carbohydrate, 43 g fiber, 62 g fat, 1,624 mg sodium

Day 6

6349105.jpg

Breakfast (393 calories)

  • 1 serving Muesli with Raspberries
  • 1 medium banana

A.M. Snack (200 calories)

  • 1 medium apple
  • 1 Tbsp. peanut butter

Lunch (360 calories)

  • 1 serving Veggie & Hummus Sandwich
  • 1 clementine

P.M. Snack (78 calories)

  • 1 hard-boiled egg sprinkled with a pinch each salt and pepper

Dinner (465 calories)

  • 1 serving Curried Sweet Potato & Peanut Soup
  • 1 (2-in.) slice whole-wheat baguette

Daily Totals: 1,495 calories, 55 g protein, 220 g carbohydrate, 45 g fiber, 55 g fat, 1,616 mg sodium

Day 7

spinach-artichoke-dip-pasta

Breakfast (285 calories)

  • 1 serving “Egg in a Hole” Peppers with Avocado Salsa

A.M. Snack (95 calories)

  • 1 medium apple

Lunch (345 calories)

  • 1 serving Curried Sweet Potato & Peanut Soup

P.M. Snack (220 calories)

  • 1 cup raspberries
  • 1 oz. dark chocolate

Dinner (556 calories)

  • 1 1/2 serving Spinach & Artichoke Dip Pasta

Daily Totals: 1,501 calories, 56 g protein, 193 g carbohydrate, 41 g fiber, 63 g fat, 2,018 mg sodium

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