Proven 7-Day Healthy Meal Plans for Men and Women

While looking for something to kick-start your weight loss regime, there is nothing better than maintain a healthful diet and managing your health and weight.

Getting a fit body is difficult, but maintaining that fitness for a longer time is more challenging. In a generation where people are quite concerned about their health and fitness, no wonder why fitness training plans and meal plans are sought-after.  Weekly Meal Plan is personalized according to your body type. Those who want to maintain a healthy weight and structure must need to know what to eat, in what quantity, and when.

This article provides a list of weekly meal plan that can be followed by men and women for a healthy lifestyle:

Day 1: Monday

• Smoked salmon and egg on a whole-grain bagel,

• a medium low-fat mocha drink,

• Bean and vegetable soup sprinkled with extra virgin olive oil

• 1 slice of whole-grain seeded bread

• Lightly steamed carrots, broccoli, or garden peas, and a portion of fruit.

• Greek mac and cheese casserole

Day 2: Tuesday

• Two rice cakes spread with 2 tablespoons peanut butter and topped with apple slices.

• Tuna salad sandwich on whole-grain bread

• Small bag of root vegetable chips, sliced carrots or bell peppers, and a banana.

• Salmon with pineapple-avocado salsa and a serving of leafy greens.

Day 3: Wednesday

• Oatmeal with banana, pumpkin seeds, and a bit of maple syrup,

• Coffee with low-fat milk.

• Roast turkey, mashed avocado, and chopped tomatoes on two slices of whole-grain toast.

• Chicken and vegetable stir fry with 1 cup of steamed brown rice.

Day 4: Thursday

• Apple and peanut butter on a whole-wheat English muffin.

• One medium baked potato with beef chili and crème Fraiche.

• Two oatcakes, a boiled egg, and a portion of arugula.

Day 5: Friday

• Granola, unsweetened Greek yogurt, blueberries, flax seeds.

• Tuna salad sandwich with plenty of salad vegetables on whole-grain bread.

• Rotisserie chicken tacos with pineapple salsa, a small baked sweet potato, and arugula.

• A bit of dark chocolate with a handful of walnuts.

Day 6: Saturday

• Two quinoa edamame egg muffins, a portion of grilled tomatoes, and mushrooms sprinkled with olive oil.

• Slow cooker black bean soup with watercress, roasted squash with paprika, and rosemary.

• One medium baked potato, chili, crème Fraiche, leafy greens

• Dark chocolate with a handful of walnuts.

Day 7: Sunday

• Medium low-fat mocha drink.

• A grilled chicken fillet with a cup of cooked broccoli, carrots, one corn on the cob, and an orange.

• Slow cooker sweet potato curry with one cup of cauliflower rice, one wheat paratha, a Satsuma.

When you know your diet well, it will become much easier for you to lose weight. A 7 day custom meal plan can provide you the desired shape in few months. Upgrade to a healthy lifestyle by eating healthy food and working out daily.