Diet Plans!

Our last post was about what eating healthy is, this time we are talking about diet plans. Yes, they go hand in hand and while you make your new diet plan you can use your knowledge from our last post 🙂 So first things first… What is a diet plan and how can they help you? A diet plan is also known as a “healthy eating plan” they make it so that you get all the nutrients you need while staying within your daily calorie goal for weight loss (or to maintain your weight). Diet plans are useful because they also lower your risk for heart disease and other health conditions. A lot of people get stressed at the thought of making a diet plan but there is no need to and hopefully this post can help motivate you! There is no need to pay a bunch of money for nutrisystem or anything else like that. A healthy diet plan includes vegetables, fruits, whole grains, fat-free or low-fat dairy products, lean meats, poultry, fish, beans, eggs, nuts, and limits saturated and trans fats, sodium, and added sugars.

Here is an example of a five day diet plan:

Day 1

Breakfast

-Oatmeal with fresh or frozen fruit (no sugar added)

-Tea or Coffee

Mid-Morning Snack

-Veggie Salso Tortilla (corn tortilla with grilled veggies and salsa)

-1 orange or 2 tangerines

Lunch

-2 cups of lettuce with 1 cup of chopped veggies and aged balsamic vinegar

-Italian style white bean soup

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http://allrecipes.com/recipe/13287/creamy-italian-white-bean-soup/

Mid- Afternoon Snack (only if hungry)

-6 oz. of plain non-fat yogurt with berries

-1 apple

Dinner

-Salad

-3.5 to 4 oz mustard coated salmon

Dessert (only if hungry)

-Mixed berries

Day 2:

Breakfast

-Egg white omelette (stuffed with veggies and nonfat ricotta cheese)

egg-white-omelet2
http://healthyrecipesblogs.com/2013/02/08/egg-white-omelet-recipe/

-Hash browns

-Bowl of blueberries

-Tea or Hot Cocoa

Mid-Morning Snack

-Big handful of grapes

Lunch

-Salad

-Turkey sandwich

Mid- Afternoon Snack (only if hungry)

-Pear

-Popcorn (air popped or microwave fat free)

Dinner

-Veggie burger on a whole wheat bun with roasted bell peppers

-Fresh steamed veggies

Dessert (only if hungry)

-Fresh berries

Day 3:

Breakfast

-Hot whole-grain cereal with blueberries

-Tea or coffee

Mid-Morning Snack

-1 cup of diced watermelon or other seasonal fruit

-1 snack bag of baby carrots

Lunch

-Vegetarian chilli

Mid- Afternoon Snack (only if hungry)

-Cottage cheese and fruit

Dinner

-Spinach salad

-Chicken with cherry tomatoes

baked-chicken-with-garlic-and-cherry-tomatoes
http://www.lifesambrosia.com/baked-chicken-with-garlic-and-cherry-tomatoes-recipe/

-Brown rice

Dessert (only if hungry)

-Frozen Yogurt

Day 4:

Breakfast

-1 cup of fresh fruit

-1 cup of nonfat plain yogurt

-1.5 whole wheat bagel toasted with fat-free cream cheese and sliced strawberries

-Tea or coffee

Mid-Morning Snack

-1 to 2 cups of veggie soup

Lunch

-Tuna sandwich

-Carrot and pineapple salad

Mid- Afternoon Snack (only if hungry)

-Sweet potato

Dinner

-Salad with honey mustard dressing

– Curried quinoa and tofu

Dessert (only if hungry)

-Berry mousse

IMG_0104
http://www.abakinggirl.com/2012/08/29/very-berry-mousse/

Day 5:

Breakfast

-Oatmeal supreme

-Tea or Coffee

Mid-Morning Snack

-Carrots and hummus

carrots_hummus
http://www.eatingwell.com/nutrition_health/weight_loss_diet_plans/diet_exercise_tips/25_easy_ways_to_lose_weight?page=9

Lunch

-Tomato cream soup

-Butter beans with lemon and scallions

Mid- Afternoon Snack (only if hungry)

-1 to 2 cups of fresh fruit

Dinner

-Easy tangy salmon

-Soba noodles with spicy cucumbers

-1 to 2 cups of sautéed spinach

Dessert (only if hungry)

-Fruit smoothie

If I were you I would try that five day plan and then you can change things about it and continue to use diet plans to keep your body healthy and on the right track! If we all can start eating healthier and teaching the younger generations what healthy this then we can begin to help childhood obesity.

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Diet Plans!