It’s important to note that a diet chart for weight loss that works for one person may not be effective for someone else.
It is therefore a good idea to always consult with a healthcare professional or registered dietitian to develop a personalized diet plan that will help you achieve your specific needs and goals.
That notwithstanding, here is a general sample diet chart for weight loss for a busy woman:
Day 1
Breakfast: Overnight oats made with 1/2 cup rolled oats, 1/2 cup unsweetened almond milk, 1/2 banana, and a handful of berries
Snack: 1 small apple with 1 tablespoon almond butter
Lunch: Roasted chicken salad with mixed greens, cherry tomatoes, cucumber, and avocado, dressed with olive oil and lemon juice
Snack: A handful of almonds
Dinner: Grilled salmon with roasted vegetables and quinoa
Day 2
Breakfast: Scrambled eggs with diced vegetables and whole grain toast
Snack: Small smoothie made with 1/2 cup frozen berries, 1/2 banana, 1 scoop protein powder, and unsweetened almond milk
Lunch: Whole grain pita stuffed with hummus, roasted red peppers, and mixed greens
Snack: Small serving of Greek yogurt with mixed berries
Dinner: Baked tofu with steamed broccoli and brown rice
Day 3
Breakfast: Whole grain waffle with peanut butter and sliced banana
Snack: Small serving of carrot sticks with hummus
Lunch: Whole grain pasta with tomato sauce and steamed vegetables
Snack: Small serving of fruit and cheese
Dinner: Grilled turkey burgers with sweet potato fries and roasted asparagus
Day 4
Breakfast: Green smoothie made with 1 cup spinach, 1/2 banana, 1/2 cup unsweetened almond milk, 1 scoop protein powder, and a handful of ice
Snack: Small serving of edamame (fresh, green soybeans)
Lunch: Whole grain wrap with black beans, mixed greens, avocado and salsa
Snack: Small serving of Greek yogurt (strained yogurt) with mixed berries
Dinner: Grilled chicken and vegetable skewers with quinoa
Day 5
Breakfast: Oatmeal with diced apples, raisins, and a sprinkle of cinnamon
Snack: Small serving of cherry tomatoes with a sprinkle of feta cheese
Lunch: Whole grain crackers with almond butter and sliced banana
Snack: Small serving of mixed nuts
Dinner: Slow cooker chili with kidney beans, ground turkey, vegetables, and whole grain maize bread
Day 6
Breakfast: Whole grain toast with avocado and a fried egg
Snack: Small serving of cucumber slices with hummus
Lunch: Quinoa and black bean salad with mixed vegetables and a vinaigrette dressing
Snack: Small serving of Greek yogurt with mixed berries
Dinner: Grilled shrimp with roasted vegetables and brown rice
Day 7
Breakfast: Whole grain pancake with sliced strawberries and a drizzle of maple syrup
Snack: Small serving of apple slices with a sprinkle of cinnamon
Lunch: Turkey and cheese roll-ups with mixed vegetables and a side of whole grain crackers
Snack: Small portion of mixed berries
Dinner: Baked salmon with roasted sweet potatoes and steamed broccoli
READ ALSO: Man shares how he beat type 2 diabetes with correct diet, lifestyle changes
By the same scale, it’s important to drink plenty of water throughout the day, and to adjust the portion sizes to suit your individual calorie needs.
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