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Let’s be honest, losing weight is not as easy as gaining weight. During the gaining period, it is always fun. Eating all you want, not caring about anything until one day you wake up and your tummy is almost the same size as the tummy of an expectant woman. This is where all the headache starts as you try to figure out how to lose weight. Working out and going on a diet are 2 of the most successful methods to lose weight. With that said, in this read, we shall not concentrate on the exercising part, instead, we will help you create a 5-day meal plan for weight loss.
Before we get to the meal plan, there are certain things we need to point out. For a meal plan to be successful, it needs to be less restrictive. A highly restrictive food plan is hard to consistently follow, and, first of all, it is not practical. If we are being honest here, can you actually follow a 1000 calorie diet all your life? Secondly, highly restrictive diets are hard to follow because they may cause health issues like malnutrition.
When you are making a meal plan, make sure it is practical, sustainable, and effective. Your meal plan needs to contain all the nutrients that your body needs and in the quantities that it needs. You need to make sure you have the right amount of macros in your diet. The recommended quantity of carbohydrates is 45% to 65% of your calorie intake, for proteins, it is 10% to 35%, and for fats, it is 20 % to 35% (2).
Read More: 7-Day Clean Eating Meal Plan And Grocery List: A Quick Guide To Help You Get Started
Here, we have a 5-day, 2000 calorie meal plan that meets the criteria in terms of macros and all the required nutrients. The diet is practical, sustainable, and effective when it comes to promoting weight loss (1):
Breakfast
1 serving of breakfast smoothie
Ingredients:
Calories – 411.3, Carbs – 104.7 grams, Fat – 1.3 grams, Proteins – 3.9 grams
Lunch
1 serving of quick avocado tuna sandwich
Ingredients:
Calories – 425.7, Carbs – 36.6 grams, Fat – 14.6 grams, Proteins – 39.2 grams
Snack
2 ounces of cheddar cheese slices
Calories – 230.2, Carbs – 0.8 grams, Fat – 19.2 grams, Proteins – 13.6 grams
Dinner
2 pitas of fennel and chicken flatbreads
Ingredients:
Calories – 716.7, Carbs – 80.2 grams, Fat – 19.3 grams, Proteins – 53.3 grams
Snack
1 serving of tuna stuffed peppers
Ingredients:
Calories – 211.9, Carbs – 12.4 grams, Fat – 2.8 grams, Proteins – 35.1 grams
Total calories for the day: 1996
Breakfast
2 bowls of dairy-free strawberry oatmeal
Ingredients:
Calories – 388.8, Carbs – 87.7 grams, Fat – 3.1 grams, Proteins – 12.1 grams
Snack
1 banana
Calories – 105, Carbs – 27 grams, Fat – 0.4 grams, Proteins – 1.3 grams
Lunch
Low-carb keto sardine pickle boats
Ingredients:
Calories – 400.8, Carbs – 5 grams, Fat – 36.8 grams, Proteins – 12.7 grams
Snack
1 serving of corn tuna salad
Ingredients:
Calories – 252.5, Carbs – 17.3 grams, Fat – 6.4 grams, Proteins – 34.6 grams
Dinner
2 servings of sautéed mushrooms with green peas
Ingredients:
Calories – 650.6, Carbs – 90 grams, Fat – 20.3 grams, Proteins – 38.2 grams
Snack
1 serving of cottage cheese with raspberries
Ingredients:
Calories – 161.3, Carbs – 12.6 grams, Fat – 4.5 grams, Proteins – 18.1 grams
Total calories for the day: 1959
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Breakfast
1 serving of strawberry yogurt and strawberries
Ingredients:
Calories – 457, Carbs – 62.9 grams, Fat – 17.7 grams, Proteins – 17.1grams
Snack
1 ounce of cheddar cheese slices
Calories – 115.1, Carbs – 0.4 grams, Fat – 9.6 grams, Proteins – 6.8 grams
Lunch
1 big PB&J sandwich
Ingredients:
Calories – 614.9, Carbs – 63.5 grams, Fat – 34 grams, Proteins – 22.7 grams
Snack
1 serving of simple lemon pepper tuna
Ingredients
Calories – 147.8, Carbs – 1.7 grams, Fat – 1.6 grams, Proteins – 32.2 grams
Dinner
2 servings of peanut butter and peach toast
Ingredients:
Calories – 388.1, Carbs – 45.1 grams, Fat – 18.3 grams, Proteins – 16 grams
Snack
1 turkey sandwich
Ingredients:
Calories – 277.8, Carbs – 33.6 grams, Fat – 7.7 grams, Proteins – 18.8 grams
Total calories for the day: 2001
Breakfast
2 bowls of corn flakes
Ingredients:
Calories – 443.4, Carbs – 70.6 grams, Fat – 9.9 grams, Proteins – 20.3 grams
Snack
Apples and almond butter
Ingredients:
Calories – 291.1, Carbs – 31.1 grams, Fat – 18.1 grams, Proteins – 7.2 grams
Lunch
2 servings of deli beef and sharp cheddar roll-ups
Ingredients:
Calories – 140, Carbs – 2.2 grams, Fat – 10.8 grams, Proteins – 9.1 grams
1 serving of rice cakes with banana and almond butter
Ingredients:
Calories – 223, Carbs – 33.4 grams, Fat – 9.5 grams, Proteins – 5.2 grams
Snack
1 serving of banana pineapple “ice cream”
Ingredients
Calories – 236.3, Carbs – 60.7 grams, Fat – 0.8 grams, Proteins – 2.9 grams
Dinner
1 chicken and mayo bagel
Ingredients:
Calories – 622.7, Carbs – 60.7 grams, Fat – 11.4 grams, Proteins – 65 grams
Total calories for the day: 1957
Read More: 7-Day Weight Loss Meal Plan With Grocery List: What To Eat To Burn Fat And Get Your Dream Body?
Breakfast
1 serving of pear banana smoothie
Ingredients:
Calories – 230.5, Carbs – 58.1 grams, Fat – 1.1 grams, Proteins – 4.1 grams
1 serving of cottage cheese and applesauce
Ingredients:
Calories – 214, Carbs – 19.9 grams, Fat – 2.4 grams, Proteins – 28.2 grams
Snack
1 serving of cheese slices
Calories – 115.1 , Carbs – 0.4 grams, Fat – 9.6 grams, Proteins – 6.8 grams
Lunch
1 serving of turkey and swiss sandwich
Ingredients:
Calories – 435, Carbs – 33.7 grams, Fat – 21.7 grams, Proteins – 26.9 grams
Snack
2 servings of turkey lettuce roll-ups
Ingredients:
Calories – 118.9, Carbs – 5.3 grams, Fat – 2.6 grams, Proteins – 18.3 grams
Dinner
2 servings of chicken ranch wrap
Ingredients:
Calories – 608.7, Carbs – 76 grams, Fat – 19.5 grams, Proteins – 32.6 grams
Snack
1 cup of grapes
Calories – 104.2, Carbs – 27.3 grams, Fat – 0.2 grams, Proteins – 1.1 grams
1 ounce of almonds
Calories – 164.1, Carbs – 6.1 grams, Fat – 14.2 grams, Proteins – 6 grams
Total calories for the day: 1991
The 5-day meal plan for weight loss highlighted above is simple, practical, sustainable, and effective. You can try it as it is or make changes to it. If there is any food that you are allergic to on the meal plan, make sure you replace it with something you are not allergic to.
Sticking to a healthy diet based on your health needs, allergies and preferences is a great idea, however when combined with a workout plan that meets your goals, it might bring you significant benefits. Better mood, stronger muscles and endurance are just some. Check out the 20 Minute Full Body Workout at Home below.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!