If you are overweight or a bit heavy, most of your fats get collected around your abdomen. Though fat is necessary for your body but excess fats can lead towards negative impact too. So in order to get rid of fat, you have to set your goals on a fat loss plan. You can lose 1 to 2 lbs per week and approximately 30 lbs in few weeks’ time. If you want to maintain a good body, people of medium age should afford 2300 to 2400 calories, 45 percent carbohydrates, 35 percent protein and 20 percent fat.
You should consult your doctor and provide perfect gram quantities of foods which are supported on your body weight, fat percentage on your body and total calorie requirements. Fat will vanish if you stick to proper training, exercises, supplements and the most important is right type of diets. You can have six meals in the seven days of the week. Therefore, we have presented the best seven day fat loss meal plan for your convenience.
7 Meal Plan For Fat Loss
Day 1 Meal Plan
Monday breakfast starts with oats, mixed berries, protein shake and green tea. You can also eat 1 egg yolk, 6 hard-boiled egg whites and 1 banana. In snack you can ingest fat-free Greek yogurt, apple and almonds.You can arrange for brown fish, salmon fillet and avocado at lunch and fat-free Greek yogurt in the evening snack. For dinner you can consume spinach salad (olive oil and apple cider vinegar) and asparagus.
Day 2 Meal Plan
You can prepare your Tuesday breakfast with egg white omelet with mixed vegetables, Ezekiel bread and green tea. At snack time you can have protein shake along with mixed berries and peanut and butter. Lunch covers brown fish, salmon fillet and avocado. Evening snack includes fat-free Greek yogurt; dinner covers broccoli, garden salad and steak; and snack at night adds to protein shake.
Day 3 Meal Plan
Come Wednesday and your breakfast should be oatmeal, skim milk, grapefruit, few almonds and green tea. Snack should be 1 apple and fat-free Greek yogurt; lunch includes white fish fillet, broccoli and 1 or 2 sweet potatoes; evening snack covers protein bar; dinner adds spinach salad, 1/2 cup mushrooms and asparagus; and night snack consists of pumpkin seeds and fat-free cottage cheese.
Day 4 Meal Plan
On Thursday you can have green tea and protein shake with mixed berries and natural peanut butter. In the morning snack you can have few carrots and celery sticks, 1 cup cottage cheese, 1 cup yogurt and 1 tbsp flax-seed. At lunch time you can ingest grilled chicken, brown rice and asparagus.You can drink protein shake in evening snack. At dinner you can eat garden salad (lettuce, tomato, cucumber, green pepper, and olive oil), white fish fillet, and broccoli and cauliflower mix. At night 9 pm, you can end with fat-free cottage cheese and avocado.
Day 5 Meal Plan
As Friday arrives you can eat whole wheat pita, egg white omelet with mixed vegetables (peppers, onion, spinach, black olives and mushrooms), and drink green tea. In morning snacks you can have carrot sticks, cucumber slices and celery stalksAt lunch you can prepare brown rice, bison steak and broccoli. Snack includes low carb protein bar; dinner covers spinach salad, salmon fillet and asparagus; and night snack adds protein shake and supersedes.
Day 6 Meal Plan
Breakfast for Saturday includes green tea, mixed berries, oatmeal, skim milk and apple. For morn snack you can eat protein shake, almond butter and rice cakes. Lunch covers grilled chicken, sweet potato, and broccoli and cauliflower mix. Evening snack should be protein shake; dinner adds to garden salad, bison steak and broccoli; and night snack involves fat-free Greek yogurt and avocado.
Day 7 Meal Plan
Sunday meal begins with breakfast added with bran cereal, green tea, skim milk and mixed berries. Morning snack should be protein bar; lunch should be grilled chicken, broccoli and baked potato; evening snack covers rice cakes and natural peanut butter; dinner includes spinach salad, grilled eggplant and zucchini; and night snack involves protein shake and flax seed oil. Hence try hard to lessen your fat wholly by implementing on the above seven day meal plan!