خطة النظام الغذائي لتخفيف الوزن

0
143
diet plan for weight loss
خطة نظام غذائي لفقدان الوزن

There will be so many fast lose weight plan you will find but most of them will make you starved and unhappy. After a few days or maybe a week you will give up on all these plans.

Anyone can lose weight but with a complete diet plan. You should know how many calories you are in taking daily. This is 1200 calories meal plan. This plan will reduce your appetite. Make your lose weight without hunger and improve your metabolic health.

Here is a simple diet plan you have to follow to lose weight.

يوم 1

وجبة افطار

3/4 cup bran flakes

1 موز

1 cup fat-free milk

غداء

Sandwich:

1 mini whole wheat pita, 3 ounces turkey breast, 1/2 roasted pepper, 1 teaspoon light mayonnaise, mustard, الخس

1 stick part-skim mozzarella string cheese

2 kiwifruits

وجبة عشاء

Broiled flounder or sole 4 أوقية

Plum 2 sliced tomatoes sprinkled with 2 tbsp Parmesan cheese, broiled until look golden

Cooked couscous 1 كوب

Steamed broccoli 1 كوب

1 fat-free pudding cup

 

 

يوم 2

وجبة افطار

Smoothie:

مزيج 1 cup frozen berries 8 ounces fat-free milk and 1/2 موز.

Spread 1/2 English muffin with 1 tsp light margarine

غداء

Vegetarian vegetable soup 1 كوب

1 veggie burger in a mini whole wheat pita with lettuce and salsa

Light yogurt 6 أوقية

عنب 15

وجبة عشاء

BBQ chicken:

فرشاة 4 ounces boneless breast with barbecue sauce and grill.

Vegetarian baked beans ½ cup

3 small boiled red potatoes topped with 1 tsp light margarine and a pinch of dill

 

 

يوم 3

وجبة افطار

دقيق الشوفان: In the microwave, cook 1/2 cup quick-cooking oats with 3/4 cup fat-free milk

1/2 apple, chopped

1 teaspoon honey; and a pinch of cinnamon

غداء

Chicken salad:

مزج 4 ounces shredded skinless roast and chicken breast with 1/4 cup sliced red grapes, 1 tbsp slivered almonds, 1 tbsp light mayonnaise, و 1 tbsp fat-free sour cream. Serve over lettuce.

1 موز

وجبة عشاء

Steamed shrimp 4 أوقية

1 baked potato topped with 3 tablespoons salsa

1 tablespoon fat-free sour cream

3 cups spinach, steamed

1 low-fat frozen fudge bar

 

 

 

يوم 4

وجبة افطار

1/2 toasted English muffin topped with 1/2 small apple sliced, و 1 ounce shredded reduced-fat cheese. Microwave 30 seconds on High speed.

6 ounces light yogurt sprinkled with 1 tablespoon slivered almonds

غداء

1 cup tomato soup

Sandwich: 1 mini whole wheat pita, 3 ounces thinly sliced roast beef, 1 teaspoon horseradish, mustard, tomato slices, and lettuce

1 cup raw veggies

1 pear

وجبة عشاء

Poached salmon 3 أوقية

Slaw: Toss 1 1/4 cups coleslaw mix and 2 sliced green onions with 2 tablespoons fat-free dressing (no more than 30 calories per 2 ملاعق)

Cooked brown rice 3/4 كوب

Pineapple chunks in juice 1/2 كوب

 

 

يوم 5

وجبة افطار

1 cup Cheerios, 1/2 cup berries, 1 tablespoon slivered almonds, 8 ounces fat-free milk

غداء

Quesadilla:

Spread 1/4 cup fat-free refried beans in 1 small whole wheat tortilla. Sprinkle on 1 ounce shredded reduced-fat cheese. Top with salsa and another tortilla; microwave 45 seconds on High.

1/2 cup low-fat cottage cheese topped with 1/2 cup mandarin orange sections

Cucumber spears

وجبة عشاء

3 ounces roasted pork tenderloin

1 cup baked acorn squash, mashed with a pinch of cinnamon

2 إلى 3 cups salad greens with 2 tablespoons fat-free dressing

1/2 cup vanilla fat-free frozen yogurt topped with 1 cup berries

 

 

يوم 6

وجبة افطار

1 toasted frozen waffle, spread with 1 tablespoon peanut butter and topped with 1/2 الموز شرائح

Fat-free milk 8 أوقية

غداء

Tuna pita:

1 mini whole wheat pita, 2 ounces water-packed light tuna, 1 tablespoon light mayonnaise, mustard, and cucumber and onion slices

Baby carrots 10

Light yogurt 6 ounces mixed with 1/2 موز

وجبة عشاء

Jambalaya: دمج 3/4 كوب طهي الأرز البني; 1/2 cup corn; 2 ounces cooked turkey sausage, مقطع إلى شرائح; 1/3 cup salsa; و 1/4 cup canned kidney beans. Heat through.

3 cups spinach, steamed

Medium apple 1

 

يوم 7

وجبة افطار

1/2 toasted English muffin layered with 1 ounce reduced-fat cheese

1 tomato slice

Steamed spinach drained 1/2 كوب

Poached egg 1

Grapefruit 1

غداء

Black bean salad:

Mix canned black beans 1/2 كوب

1/2 cup mandarin orange sections

Chopped red bell peppers

Red onion

Scallions

خل 1 ملعقة صغيرة

Serve over salad greens.

Whole wheat pita 1 mini

Pear 1

وجبة عشاء

Broiled or grilled flank steak 3 أوقية

1 baked sweet potato

1 tsp light margarine

Steamed zucchini 1 كوب

Pineapple chunks in juice ½ cup

اترك رد

الرجاء إدخال تعليقك!
الرجاء إدخال اسمك هنا