It is impossible to overstate the value of a balanced diet for leading a healthy lifestyle. Maintaining a balanced diet and taking into account to fulfil all the important nutrients required by the body will help you live a healthy lifestyle. A good meal plan aids in achieving a healthy body weight and lowers the chance of developing chronic conditions like diabetes, cardiovascular disease, and other cancers. A balanced diet that limits salt, sugar, saturated fats, and trans fats from industrial production is crucial for good health.
Types of Diet you should know:
- Low calorie diet: Consumption of 1,000–1,500 calories and a daily calorie deficit of 500–750 recommended as the first course of action.
- Very-low-calorie diet: Consumption of 600–900 calories per day.
- Low-fat diet: Consumption of fat as < 15%–20% of daily calories, especially saturated fatty acids as < 7%–10%.
- Low-carbohydrate diet: Consumption of carbohydrates as < 45% of daily calories or < 130 mg/day.
- Ketogenic diet: Consumption of carbohydrates as < 10% of daily calories or < 50 mg/day.
- High-protein diet: Increase protein intake to 30% of total daily calories or 1–1.2 g/kg of ideal body weight.
Mediterranean diet:
Consists of high consumption of fruits and vegetables, poultry, fish, dairy products, and monounsaturated fats, with little to no consumption of red meat.
Intermittent fasting: (fasting or consuming < 1,000 calories for 2 days each week).
Daily life tips for losing weight:
- Breakfast consumption and avoiding late-night eating should be regarded as crucial dietary measures for metabolic health as well as weight loss.
- Eat-in smaller portions, you can do this by eating in small bowls to trick your brain into thinking it to be larger portions.
- Limit your snacking, healthy snacks should be avoided since they make you feel less hungry. Changing to nutritional bite-sized food might be beneficial.
- Stay Hydrated.
- Find workouts you actually enjoy.
- Eat protein, fat, and vegetables.
Diet Plan (Veg / Non-Veg):
Morning Drink:
- Cumin tea: Add 1 tea spoon of cumin in hot glass of water.
- Cinnamon tea: Add 1-2 tea spoon of Cinnamon in a pot of water. Let it simmer for few minutes.
- Apple cider Vinegar:Mix 2 table spoon of apple cider vinegar in warm glass of water. You can drink any one of these drinks with three dates. Exercise for 30 minutes.
- Breakfast:
- Peanut butter sandwich.
- Egg sandwich.
- Chicken sandwich.
- Vegetable sandwich.
- Eat only 2 slice of Bran bread and only 1 sandwich from above.
- Mnid-Morning snack:
If you feel hungry, eat 1 apple with green tea. You can skip Mid-morning snack.
Lunch:
- Pita bread (Roti), 6 to 7 inch one only.
- 10 spoons of boiled rice with salad.
- Beans salad.
- You can choose between any of these to eat.
Evening:
- Green tea.
- Snack: Popcorn, Nuts.
- Exercise for 30 mins.
Dinner:
- Soup: Chicken corn soup, Egg soup and Vegetable soup.
- Oat milk shake.
- Fruit salad.
- 1 cup of papaya.
- Drink Green tea after 20 minutes and do 15-20 minutes exercise.
Veg diet plan:
Monday
- Breakfast: oatmeal with fruit, nut butter, flaxseed, and a glass of soy milk.
- Lunch: grilled veggie and hummus wrap on a whole-grain tortilla with lentil salad.
- Dinner: tofu banh mi sandwich with pickled slaw.
Tuesday
- Breakfast: scrambled eggs with tomatoes, garlic, and mushrooms
- Lunch: zucchini boats stuffed with spiced lentils, veggies, and feta with a side of tomato soup
- Dinner: chickpea curry with basmati rice
Wednesday
- Breakfast: Greek yogurt with chia seeds and berries
- Lunch: farro salad with tomatoes, cucumber, and feta with spiced lentil soup
- Dinner: eggplant parmesan and grilled seitan with a side salad
Thursday
- Breakfast: tofu scramble with sauteed peppers, onions, and spinach
- Lunch: burrito bowl with brown rice, beans, avocado, salsa, and veggies
- Dinner: vegetable paella with baked tempeh a side salad
Friday
- Breakfast: whole-wheat toast topped with avocado, chickpeas, and nutritional yeast
- Lunch: marinated tofu pita pocket with Greek salad
- Dinner: quinoa-black-bean meatballs with zucchini noodles
Saturday
Breakfast: smoothie of kale, berries, bananas, nut butter, almond milk, and a scoop of plant-based protein powder
Lunch: Black bean veggie burger on a whole grain bun with avocado salad
Dinner: whole-grain flatbread with spiced lentils, grilled garden vegetables, and pesto
Sunday
Breakfast: kale and sweet potato hash
Lunch: bell peppers stuffed with tempeh with zucchini fritters
Dinner: black bean tacos with cauliflower rice
Non Vegan diet plan:
Here is a sample one-week meal plan that features a few of the nutritious foods that can be enjoyed on a vegan diet.
Monday
• Breakfast: tempeh bacon with sautéed mushrooms, avocado, and wilted arugula.
• Lunch: whole-grain pasta with lentil “meatballs” and a side salad.
• Dinner: cauliflower and chickpea tacos with guacamole.
• Snacks: air-popped popcorn, kale chips, and trail mix.
Tuesday
• Breakfast: coconut yogurt with berries, walnuts, and chia seeds.
• Lunch: baked tofu with sautéed red cabbage, Brussels sprouts, and herbed couscous.
• Dinner: mushroom lentil loaf with garlic cauliflower and Italian green beans.
• Snacks:bell peppers with guacamole, fruit leather, and seaweed crisps.
Wednesday
• Breakfast: sweet potato toast topped with peanut butter and banana
• Lunch: tempeh taco salad with quinoa, avocados, tomatoes, onions, beans, and cilantro
• Dinner: oat risotto with Swiss chard, mushrooms, and butternut squash
• Snacks: mixed berries, vegan protein shake, and walnuts
Thursday
• Breakfast:eggless quiche with silken tofu, broccoli, tomatoes, and spinach.
• Lunch: chickpea and spinach curry with brown rice.
• Dinner: Mediterranean lentil salad with cucumbers, olives, peppers, sun-dried tomatoes, kale, and parsley.
• Snacks: roasted edamame, sliced pear, and energy balls made from oats, and chia seeds
Friday
• Breakfast: overnight oats with apple slices, pumpkin seeds, cinnamon, and nut butter.
• Lunch: black bean veggie burger with steamed broccoli and sweet potato wedges.
• Dinner: mac and “cheese” with nutritional yeast and collard greens.
• Snacks: pistachios, homemade granola, and coconut chia pudding.
Saturday
• Breakfast: breakfast skillet with tempeh, broccoli, kale, tomatoes, and zucchini.
• Lunch: garlic-ginger tofu with stir-fried veggies and quinoa.
• Dinner: bean salad with black-eyed peas, tomatoes, corn, bell peppers, and onions.
• Snacks: roasted pumpkin seeds, frozen grapes, and celery with almond butter.
Sunday
• Breakfast: whole-grain toast with avocado and nutritional yeast alongside a vegan protein shake.
• Lunch: lentil chili with grilled asparagus and baked potato.
• Dinner: vegetable paella with brown rice, onions, tomatoes, bell peppers, artichoke, and chickpeas.
• Snacks: almonds, fruit salad, and carrots with hummus.