Beginning a diet can be overwhelming if you don't properly assess your fitness level or dietary needs in advance. Setting your goals and meals in an initial seven-day meal plan helps you get started. According to the American Council on Exercise, a healthy weight loss goal for most people is to lose 1 to 2 pounds per week.
Meals
For your seven-day diet to be effective, aim to eat five to six small meals throughout the day. Doing this helps keep your metabolism higher and promotes weight loss. It also helps you regulate portions so that you don't consume too much food at one time. Plan your meals in advance and stick to the same healthy choices. Include one source of protein and complex carbohydrates in every meal, including snack meals in between breakfast, lunch and dinner. Limit healthy fats -- olive oil, peanut butter, avocados -- to 3 tsp. per day. Get your healthy fats at breakfast, lunch and dinner.
Breakfast
For seven days, your breakfast can include foods such as egg whites, fruits, oatmeal and low-sodium turkey bacon. Over the week, alternate between your favorite fruits and portion them out so that you consume about half a cup at every breakfast. Egg whites are a great way to get protein without the added saturated fats contained in yolk. Use two or three whites to make an omelette in which you crumble the turkey bacon. Oatmeal contains complex carbohydrates and is rich in fiber, which helps with digestion and keeps stools soft. Three Tbs. to one cup of oatmeal provides roughly five to seven grams of fiber.
Lunch
For lunch, make a small chicken salad with a half cup of vegetables and some green tea. The protein in chicken helps you build and maintain lean muscle mass. According to the American College of Sports Medicine, lean muscle mass requires more energy to maintain. This increases your metabolism and promotes weight loss. Over seven days, alternate protein sources in your salad by substituting chicken for legumes, fish or lean turkey. Your portion of protein mimics roughly the size of a deck of cards. Mix your vegetables daily to maximize nutrients, focusing on seasonal and organic sources.
Dinner
For dinner, either repeat a meal from breakfast or lunch or prepare something different, depending on the time you have available. If you are busy and do not have much time to prepare meals, cook your chicken ahead of time and keep it refrigerated until you're ready to eat. Like breakfast and lunch, you're dinner should include fruits or vegetables and a source of healthy fat. The goal is to keep meals simple and healthy so you're not constantly planning and preparing. This saves time and makes your diet less tedious, making it more likely you'll stick to it and lose weight.
References
- "American Council on Exercise Personal Trainers Manual"; Cedric X. Bryant; 2003
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2010
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