LOSING WEIGHT USING A SIMPLE DAILY MEAL PLAN

  HOW TO LOSE WEIGHT USING A SIMPLE WEEKLY MEAL PLAN

     

You know, if only you follow this one simple weekly meal plan, you will be left wondering how quickly you have lost at least 2kgs in a month. Many people may think that it is not easy,  while all that is needed is a little self-control. A weight-loss diet is almost the same as a diabetic diet, where you have to controls your energy levels. The only difference is that for weight loss, you have to increase the protein.

 I will take you through this journey of weight loss as a nutritionist and also a dietetic specialist. You will learn the dos and don'ts of weight loss in length. First, I am going to introduce a well-illustrated weekly meal plan that uses locally available foods. 

This diet contains very low carbohydrates complex ones, low proteins, and a high fiber diet that comprises all types of vegetables. 

WHY IS OUR MEAL PLAN HAVING LOW CARBOHYTES, HIGH PROTEINS, AND HIGH FIBRE?

Many people may be left asking this question. A high carbohydrate diet attracts a high level of energy and excess calories are the main key factors in weight gain. Contrary, a high protein diet will aid in the generation of body muscles.  Taking a high fiber diet helps in lowering the absorption rate hence lowering the digestion of foods.

Below is a weekly sample of a diet plan that can be a sample to be followed while making others.

A weekly weight loss diet plan

Monday           

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Breakfast

I cup white tea with 2 slices of brown bread.

 

 Breakfast

1 cup skimmed mild with I peace of Weetabix.

Breakfast

1cup black coffee (sugarless) with a ¼ of arrowroot.

 

 

Breakfast

1 cup skimmed milk with

Breakfast

Scrubbed eggs and a small glass (250ml) orange juice.

Breakfast

250ml sorghum

Porridge with   roasted peanuts and a glass of water

Breakfast

Low-fat natural yogurt and pumpkin seeds.

10:00 am Snack

 

I small sized banana and a glass of water.

 

10:00 am Snack

250ml passion juice and I peace low energy biscuit.

10:00 am Snack

Smoothie skimmed glass of milk and one slice brown bread. 

10:00 am Snack

Tea (black) and roasted peanuts.

 

 

 

10:00 am Snack

Low energy army biscuits with a small glass of orange juice.

10:00 am Snack

I small glass of natural yogurt

10:00 am Snack

I cup black coffee.

Lunch

1 serving spoon brown rice with 1 serving spooned green peas stew and salad.

 

 

Lunch

1 serving to spoon brown rice with 1 serving spoon beans stew and tomatoes salad.

 

Lunch

Fish pie, green peas, and steamed mushrooms with brown chapatti.

 

Lunch

1 serving spoon mashed green bananas with lean beef stew And carrot -pineapples salad.

 

Lunch

1 serving spoon githeri with steamed amaranths and spinaches.

 

Lunch

1 piece brown ugali with fried kales and 2 small-sized pieces of lean beef.

 

Lunch

1 serving spoon mukimo with 1 serving spoon beans stew and steamed kales.

 

4:00 pm Snack

20g packet of plain crisps and a glass of water.

 

 

 

 

4:00 pm Snack

1 digestives biscuit and a small glass of mango juice.

4:00 pm Snack

Low-fat plain yogurt and pumpkin seeds.

4:00 pm Snack

Black tea and 2 slices of brown bread.

4:00 pm Snack

I piece digestive biscuit with a glass of water

4:00 pm Snack

I handful popcorns and one small-sized banana.

4:00 pm Snack

Tea (sugarless) with 1 brown scorn.

Supper

Mashed potatoes with 2 Small-sized red meat pieces and salad.

 

 Supper

 1 serving to spoon brown rice with 1 serving spoon beans stew and tomatoes salad.

 

Supper

 Fish pie, green peas, and steamed mushrooms

And spaghetti.

 

Supper

Brown ugali with lean beef stew and steamed spinaches'

Supper

1 small-sized brown sized chapatti with lean chicken soup and salad.

 

Supper

1 serving spoon mukimo with 1 serving spoon beans stew and steamed kales.

 

Supper

1 small-sized brown chapatti with green peas stew

 

Note: This meal plan was derived from a client's food frequency and 24hrs recall using a Kenyan diet.

If you follow this guide, it will have no doubt when it comes to weight loss. Keep in mind that you should not skill any meal as the body will detect automatically and adjust to the plan that will not help you.