Healthy Food For Diet Plan

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Healthy Food for diet plan one of the few pleasures in life. It always brings us great satisfaction. For example, if you are on a diet plan, you always want to eat delicious food such as chicken breast or fish, but sometimes eating these foods will bring negative effects on our health. Today, I am going to share with you some healthy food for diet plan.

A healthy eating plan gives your body the nutrients it needs every day while staying within your daily calorie goal for weight loss. A healthy eating plan also will lower your risk for heart disease and other health conditions.

Healthy Food For Diet Plan

  • Emphasizes vegetables, fruits, whole grains, and fat-free or low-fat dairy products
  • Includes lean meats, poultry, fish, beans, eggs, and nuts
  • Limits saturated and trans fats, sodium, and added sugars
  • Controls portion sizes

Calories

To lose weight, most people need to reduce the number of calories they get from food and beverages (energy IN) and increase their physical activity (energy OUT).

For a weight loss of 1–1 ½ pounds per week, daily intake should be reduced by 500 to 750 calories. In general:

  • Eating plans that contain 1,200–1,500 calories each day will help most women lose weight safely.
  • Eating plans that contain 1,500–1,800 calories each day are suitable for men and for women who weigh more or who exercise regularly.

Very low calorie diets of fewer than 800 calories per day should not be used unless you are being monitored by your doctor.

Planning a daily menu isn’t difficult as long as each meal and snack has some protein, fiber, complex carbohydrates, and a little bit of fat.1 Here’s what you need to know about each meal:

1-Week Healthy and Balanced Meal Plan Example

    • Eating breakfast will help you start your day with plenty of energy. Don’t ruin your breakfast with high-fat and high-calorie foods. Choose some protein and fiber for your breakfast; breakfast is also a good time to eat some fresh fruit.
    • A mid-morning snack is totally optional. If you eat a larger breakfast, you may not feel hungry until lunchtime. However, if you’re feeling a bit hungry and lunch is still two or three hours away, a light mid-morning snack will tide you over without adding a lot of calories.
    • Lunch is often something you eat at work or school, so it’s a great time to pack a sandwich or leftovers that you can heat and eat. Or, if you buy your lunch, choose a healthy clear soup or fresh veggie salad.
    • A mid-afternoon snack is also optional. Keep it low in calories and eat just enough to keep you from feeling too hungry because dinner is just a couple of hours away.
    • Dinner is a time when it’s easy to over-eat, especially if you haven’t eaten much during the day, so watch your portion sizes. Mentally divide your plate into four quarters. One-quarter is for your meat or protein source, one-quarter is for a starch, and the last two-quarters are for green and colorful vegetables or a green salad.
  • A complex carbohydrate-rich evening snack may help you sleep. Avoid heavy, greasy foods or foods high in refined sugars.
Balanced Meal Plan

A Week of Healthy Meal Plans

Studying a few examples may make this whole meal planning thing easier, so here’s a full week’s worth. You don’t need to follow the days in order; you can choose any meal plan, skip one, or repeat as you like.

This week’s meal plan was designed for a person who needs about 2,100 to 2,200 calories per day and doesn’t have any dietary restrictions. Your daily calorie goal may vary. Learn what it is below, then make tweaks to the plan to fit your specific needs.

If you feel like your healthy habits have gotten off track, this simple take on a clean-eating meal plan can help you get back to the eating habits that help you feel your best. Over the course of this 14-day diet plan, you’ll get your fill of healthy whole foods-some that you’ll prep from scratch and others that you can buy from the store (see our Clean-Eating Shopping Tips for finding our favorite versions of packaged foods).

The meals and snacks in this plan will have you feeling energized, satisfied and good about what’s on your plate. And at 1,200 calories, this diet meal plan will set you up to lose upwards of 4 pounds over the 2 weeks.

7-Day Clean-Eating Meal Plan

If you’re new to clean eating, the premise is simple—and following a meal plan (or simply using it for inspiration) can make it even easier to understand what it’s all about. Clean-eating is a great way to up your intake of good-for-you foods (like whole grains, lean protein, healthy fats and plenty of fruits and veggies), while limiting the stuff that can make you feel not-so-great in large amounts (think refined carbs, alcohol, added sugars and hydrogenated fats).

Here at EatingWell, we approach clean-eating sensibly. While all foods can be part of a healthy diet, sometimes you just need to hit reset and focus on eating more of the healthy foods you may be skimping on. With 14 days of wholesome meals and snacks, this easy-to-follow clean-eating meal plan is a great way get more of those good for you foods.

If 14 days feel like too much, start with our 3-Day Clean Eating Kick-Start Meal Plan and go from there. Once you conquer this 14-day plan, try our Clean-Eating Challenge for 30 days, where you can plan to eat tons of delicious clean-eating foods, like what you’ll find in this meal plan.

Looking for more? See all of our clean-eating meal plans and healthy clean-eating recipes.

Week 1

Week 1

How to Meal Prep Your Week of Meals:

A little prep at the beginning of the week goes a long way to make rest of the week easy.

  1. Meal prep the Greek Meatball Mezze Bowls to have for lunch on Days 2 through 5. Store in an air-tight container to keep fresh for the week. (To buy: amazon.com, $26 for 5-pack)
  2. Make a double batch of the Lemon-Tahini Dressing. You’ll use it throughout the week for lunch and dinner. Store in this classic glass salad dressing container. (To buy: amazon.com, $8)
  3. Cook a double batch of the Easy Brown Rice to use throughout the week. Store in a large glass meal-prep container. (To buy: amazon.com, $38) Because Day 1’s dinner—the Kale Salad with Beets & Wild Rice—calls for wild rice, you can choose to either prep a bigger batch of wild rice or swap in brown rice in the recipe so you’re not having to make two different rices.

Day 1

Prewashed Greens

Breakfast (287 calories)

* 1 serving Muesli with Raspberries

Clean-Eating Shopping Tip: When buying muesli, look for a brand that doesn’t have added sugars, which take away from the healthy goodness of this whole-grain breakfast.

A.M. Snack (62 calories)

* 1 medium orange

Lunch (360 calories)

* 4 cups White Bean & Veggie Salad

P.M. Snack (95 calories)

* 1 medium apple

Dinner (420 calories)

* 4 cups (1 1/2 servings) Kale Salad with Beets & Wild Rice

* 1 serving Balsamic-Dijon Chicken

Daily Totals: 1,224 calories, 61 g protein, 153 g carbohydrates, 40 g fiber, 47 g fat, 1,400 mg sodium.

Day 2

Squash & Red Lentil Curry

Breakfast (270 calories)

* 1 serving Avocado-Egg Toast

Clean-Eating Shopping Tip: Use sprouted-grain bread as your bread for these next two weeks as it’s made without added sugars, unlike many store-bought breads. Also, if you plan to top your egg toast with hot sauce, look for a brand that’s made without added sugars.

A.M. Snack (101 calories)

* 1 medium pear

Lunch (392 calories)

* 1 serving Greek Meatball Mezze Bowl

P.M. Snack (62 calories)

* 1 medium orange

Dinner (439 calories)

* 1 serving cup Squash & Red Lentil Curry

* 1/2 cup Easy Brown Rice

Daily Totals: 1,225 calories, 63 g protein, 147 g carbohydrates, 33 g fiber, 46 g fat, 1,965 mg sodium.

Day 3

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Breakfast (287 calories)

* 1 serving Muesli with Raspberries

A.M. Snack (62 calories)

* 1 medium orange

Lunch (392 calories)

* 1 serving Greek Meatball Mezze Bowl

P.M. Snack (92 calories)

* 12 almonds

Dinner (439 calories)

* 1 serving Asian Tilapia with Stir-Fried Green Beans

* 1 cup Easy Brown Rice

Daily Totals: 1,206 calories, 62 g protein, 174 g carbohydrates, 37 g fiber, 48 g fat, 1,444 mg sodium.

Day 4

5147298.jpg

Breakfast (257 calories)

* 1/2 cup rolled oats, cooked in 1 cup milk

* 1 medium plum, chopped

Cook oats and top with plum and a pinch of cinnamon.

A.M. Snack (95 calories)

* 1 medium apple

Lunch (392 calories)

* 1 serving Greek Meatball Mezze Bowl

P.M. Snack (105 calories)

* 1 medium banana

Dinner (432 calories)

* 1 serving Sheet-Pan Chicken & Brussels Sprouts

* 1 1/2 cups mixed greens dressed with 2 Tbsp. Lemon-Tahini Dressing

Daily Totals: 1,214 calories, 58 g protein, 166 g carbohydrates, 32 g fiber, 41 g fat, 1,553 mg sodium.

Day 5

Greek Meatball Mezze Bowls

Breakfast (290 calories)

* 1 serving Peanut Butter-Banana Cinnamon Toast

Clean-Eating Shopping Tip: When choosing a store-bought peanut butter, avoid brands with added sugars and trans fats. Read more about choosing a healthy peanut butter.

A.M. Snack (32 calories)

* 1/2 cup raspberries

Lunch (392 calories)

* 1 serving Greek Meatball Mezze Bowl

Dinner (543 calories)

* 1 serving Pork Chops with Garlicky Broccoli

Daily Totals: 1,225 calories, 54 g protein, 102 g carbohydrates, 30 g fiber, 71 g fat, 1,175 mg sodium.

Day 6

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Breakfast (257 calories)

* 1/2 cup rolled oats, cooked in 1 cup milk

* 1 medium plum, chopped

Cook oats and top with plum and a pinch of cinnamon.

A.M. Snack (101 calories)

* 1 medium pear

Lunch (325 calories)

* 1 serving Veggie & Hummus Sandwich

Clean-Eating Shopping Tip: Double-check the ingredient list on hummus to make sure you’re choosing one without added sugars or excess sodium. You can also try making your own. EatingWell’s Garlic Hummus is both easy and delicious.

P.M. Snack (62 calories)

* 1 medium orange

Dinner (543 calories)

* 1 serving Cauliflower Rice-Stuffed Peppers

* 2 cups mixed greens dressed with 1 Tbsp. Citrus Vinaigrette

Meal-Prep Tip: You’ll use the remaining Citrus Vinaigrette next week.

Daily Totals: 1,203 calories, 57g protein, 146 g carbohydrates, 31 g fiber, 49 g fat, 1,120 mg sodium.

Day 7

Spicy Weight-Loss Cabbage Soup

Breakfast (307 calories)

* 2 cups Jason Mraz’s Avocado Green Smoothie

A.M. Snack (35 calories)

* 1 clementine

Lunch (352 calories)

* 2 1/4 cup Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette

* 1 slice sprouted-grain bread, toasted and topped with 1 Tbsp. hummus

If you’re taking this salad to go, pack it up in this handy meal-prep container, specifically made to keep your greens fresh and dressing separate until you’re ready to eat. Buy It! amazon.com, $19 for a 9-piece set.

Meal-Prep Tip: Save a serving of the Tomato, Cucumber & White-Bean Salad with Basil Vinaigrette to have for lunch on Day 10. Store the dressing separately.

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