If you start working out and don’t make a meal plan, then you can’t build your body; it’s a waste of time. If you start working out, you have to follow a diet plan. A workout meal plan helps you get more energized. For beginners, it’s very important to make a meal plan because you need energy to stay consistent, and also you need to know exactly how many calories you need to eat every day. If you stay consistent, you will see results. We will break down what to buy and how you can make your meal plan easy.
As a beginner, you might be wondering what you need to buy to make your workout meal.
Here are a few things you can buy:
- For protein, you can buy:
– Chicken breast
– Eggs
– Tuna or any other white fish
– Cheese or any other dairy product
– Greek yogurt
- For starchy carbohydrates, you can buy:
– Instant noodles
– Wholemeal flour
– Oats
– Rice
– Cornmeal
– Pasta
– Potatoes
- For vegetables, you can buy:
– Bell peppers
– Peas
– Cauliflower
– Carrots
– Broccoli
– Kale
- For fruit, you can buy:
– Blueberries
– Bananas
– Strawberries
– Apples
– Oranges
– Grapefruits
- For oils, you can buy:
– Olive oil
Workout Meal Plan for Weight Loss:
From my personal experience, I can guide you on how you can effectively lose weight. One of my cousins was very overweight but now he’s fit and healthy. Before this weight loss meal plan, he used to eat too much fatty food and had no idea about calories. After following this weight loss meal plan, he now knows exactly how many calories he needs to give his body and how many calories he needs to burn every day. So, now I highly request you to read it properly and follow what I said. If you follow this meal plan, you will see the result. Remember, it’s not going to happen overnight; it will work slowly. Please follow this meal plan, and hopefully, you will see the result.
7-Day Weight Loss Meal Plan:
Everyone wants a good body and good health; it’s a natural thing. If you want to stay healthy, then you have to make a diet plan. We are going to break down a 7-day diet plan one by one, from day one to day seven. Before this weight loss meal plan, my cousin used to eat too much fatty food and had no idea about calories. He used to think that if he started following a diet plan, he would lose his energy because he thought a diet plan was only about eating vegetables. When I shared the diet plan with him, he was surprised because he thought he had to eat only vegetables and couldn’t eat meat. So now he knows, a diet plan is not only about eating vegetables; you can eat meat as well. It’s super easy, don’t worry. In this diet plan, you can burn calories without losing your energy. If you follow this meal plan, you will see the result. Remember, it’s not going to happen overnight; it will work slowly. Please follow this meal plan, and hopefully, you will see the result.
Day One:
Breakfast:1 serving of Muesli with Raspberries (aim for 250-300 calories)
Morning Snack:1 oz. Cheddar cheese and 1 hard-boiled egg (aim to fulfill calories)
Lunch: 1 serving of Chipotle-Lime Cauliflower Taco Bowls (aim for 300-350 calories)
Evening Snack 1 medium banana and 1 tbsp peanut butter (aim to fulfill calories)
Dinner: 1 serving of Spinach Ravioli with Artichokes & Olives (aim for 400-500 calories)
Day Two:
Breakfast: 1 serving of Muesli with Raspberries and 1 medium banana (aim for 250-300 calories)
Morning Snack: 1 medium apple and 1 tbsp peanut butter (aim to fulfill calories)
Lunch: 1 serving of Veggie & Chicken Sandwich and 1 clementine (aim for 300-350 calories)
Evening Snack:1 hard-boiled egg sprinkled with a pinch each of salt and pepper (aim to fulfill calories)
Dinner:1 serving of Curried Egg Sweet Potato & Peanut Soup and 1 (2-inch) slice of whole-wheat baguette (aim for 400-500 calories)
Day Three:
Breakfast: 1 serving of Muesli with Raspberries and 1 medium banana (aim for 250-300 calories)
Morning Snack: 1 hard-boiled egg sprinkled with a pinch each of salt and pepper (aim to fulfill calories)
Lunch:1 serving of Chipotle-Lime Cauliflower Taco Bowls (aim for 300-350 calories)
Evening Snack: 1/2 cup raspberries and 1 oz. dark chocolate (aim to fulfill calories)
Dinner:1 serving of Chicken & Cucumber Lettuce Wraps with Peanut Sauce (aim for 400-500 calories)
Day Four:
Breakfast: 2 servings of Baked Banana-Nut Oatmeal Cups and 1 clementine (aim for 250-300 calories)
Morning Snack:1 oz. Cheddar cheese and 1 hard-boiled egg (aim to fulfill calories)
Lunch:1 serving of Chipotle-Lime Cauliflower Taco Bowls (aim for 300-350 calories)
Evening Snack:1 medium apple (aim to fulfill calories)
Dinner: 1 serving of Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce and 1 serving of Oven Sweet Potato Fries (aim for 400-500 calories)
Day Five:
Breakfast: 2 servings of Baked Banana-Nut Oatmeal Cups and 1 clementine (aim for 250-300 calories)
Morning Snack: 1 medium apple (aim to fulfill calories)
Lunch:1 serving of Chipotle-Lime Cauliflower Taco Bowls (aim for 300-350 calories)
Evening Snack: 1 medium banana and 1 tbsp peanut butter (aim to fulfill calories)
Dinner: 1 serving of Easy Salmon Cakes over 2 cups baby spinach and 1 (2-inch) piece of whole-wheat baguette (aim for 400-500 calories)
Day Six:
Breakfast: 1 serving of “Egg in a Hole” Peppers with Avocado Salsa (aim for 250-300 calories)
Morning Snack: 1 medium apple (aim to fulfill calories)
Lunch: 1 serving of Curried Sweet Potato & Peanut Soup (aim for 300-350 calories)
Evening Snack:1 cup raspberries and 1 oz. dark chocolate (aim to fulfill calories)
Dinner:1 serving of Spinach & Artichoke Dip Pasta (aim for 400-500 calories)
Day Seven:
Breakfast:2 servings of Baked Banana-Nut Oatmeal Cups and 1 clementine (aim for 250-300 calories)
Morning Snack: 1 medium apple, sliced, and 1 tbsp peanut butter (aim to fulfill calories)
Lunch: 1 serving of Veggie & Hummus Sandwich (aim for 300-350 calories)
Evening Snack: 1 medium banana (aim to fulfill calories)
Dinner:1 serving of Sheet-Pan Chicken Fajita Bowls with 1/3 cup cooked brown rice (aim for 400-500 calories)
