Examples of Meals for Healthy and Steady Weight Loss Program – The Work Day
- breakfast – 6:30 am
- morning snack – 10:00 am
- lunch – 12:00 pm
- afternoon snack – 4:00 pm
- dinner – 7:00 pm
Examples of Meals for Healthy and Steady Weight Loss Program – The Weekend
- breakfast – 9:00 am
- lunch – 0:30 pm
- afternoon snack – 4:30 pm
- dinner – 7:00 pm
The right time to go to bed is expected between 10:00 – 11:00 pm in both cases.
How to Do Your Meal Plans
Breakfast
Carbohydrate and protein rich food is recommended. Breakfast can be the largest and the most caloric densest meal in a day. The body will use energy sufficiently throughout the day without storing fat.
- cereal bread with a source of low-fat protein like chicken ham, cheese with vegetables
- cereal bread with light yoghurt + fruit
- VEGAN/VEGETARIAN: muesli or cornflakes with almond/rice milk and lots of fruit like banana, orange, and apple
Morning Snack
It is the gentle link between breakfast and lunch.
- Fruits with a small yoghurt
- VEGAN/VEGETARIAN: fruits with a small plant based yoghurt
Lunch
Source of low-fat protein is recommended with some starch and vegetables.
- fish with potatoes and vegetable fresh salad
- VEGAN/VEGETARIAN: legumes with potatoes and vegetable fresh salad, 1tbs of olive oil, sprinkle of seaweed (nori etc.)
Afternoon snack.
- Prefer fruit only
Dinner
Usually the largest portion of vegetables for all day, small protein content is recommended.
- small piece of chicken with rice and vegetables like broccoli
- VEGAN/VEGETARIAN: tofu with rice and vegetables
Other Important Aspects for Weight Loss Plans
- Your calorie intake must respect actual calorie needs – if you do some sport etc.
- We advise low calorie intake in days when you are mostly inactive for weight loss
- Change the calorie intake irregularly for the boost of metabolism
- Make sure you are eating the wide variety of foods