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Example of 7-Day Diet Chart for Weight Loss for Busy Woman

weight-loss-tips

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

weight-loss-diet

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

weight-loss

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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