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Healthy Low Calorie Meal Plan


Eating healthy can seem difficult. With all of the ever present unhealthy options out there, making the right choices can feel just a little out of reach. That is why it’s important to have a plan for what you eat.

Planning out your meals will help to keep you from deviating from your healthy eating habits.

If you have everything planned out and you’ve stocked your cabinets and refrigerator, you’ll have a lot more to lose if you skip your pre-planned meals and you’ll feel more guilty!

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Here is a SAMPLE one day meal plan you can use.

You may be wondering why there are six low calorie meals instead of the traditional three large meals a day. The reason is that eating more often helps you keep your metabolism in check and makes sure you are continuing to burn calories throughout the day.

Meal 1: Egg White Omelet and an Apple

This is a great way to start your day! Eggs are one of the healthiest and most complete proteins you can eat. Mixing in some veggies with your egg white omelet with give it flavor and add additional nutrients. The apple will complement the meal with a little sweetness on the side, plus they are great for fiber!

Meal 2: Mixed Nuts, Unsalted

Nuts are also a great source of protein and can help with other things as well. For instance, a handful of cashews a day can help with depression! Plus, they taste great and are easy to snack on when you are at work or on the go.

Meal 3: Chicken and Sweet Potato

This is a good meal for lunch. Make sure the chicken is grilled and not fried. Sweet potatoes are filled with nutrients, antioxidants and iron. Mixed together, this will give you a protein rich, good carbohydrate meal that will fill you up!

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Meal 4: Small Salad

Salads are great because they are simple to prep ahead of time and you can take them with you to work. They make a great snack and you can fill them with all kinds of healthy goodies! Try adding fruits like strawberries and blueberries for some extra flavor. When making your salad, toss it in oil, vinegar and spices.

Meal 5: Alaskan Salmon with Quinoa

Alaskan salmon is a good protein, but it is also an amazing source for omega fatty acids. Quinoa is also protein rich and it has fiber, magnesium and iron. Overall, this is a filling and super healthy meal!

Meal 6: Banana and Strawberries

Finally, there is dessert. Although both of these items are good for you, this is also your meal to indulge a little. Bananas are a good source of potassium and strawberries are good for fiber and help with inflammation. Treat this last meal as a treat, but a healthy treat!

With this meal plan and meal plans like it that are low in calories and packed with vitamins and nutrients you will be sure to maintain a healthy weight and boost your overall health, all while eating foods that are filling and delicious!

7 Reasons Why You Need More Fiber

Natural fiber from whole foods promote good health in many ways –

  • provides bulk and holds on to fluid making our stools softer and therefore much easier to pass.
  • encourages the correct bacterial balance in our bowels, it’s the perfect food for the ‘friendly bacteria’.
  • can help to prevent cancers like breast, prostate and bowel.
  • ‘soluble fiber’ helps to lower levels of cholesterol.
  • speeds up the transition of waste out of the body, this ensures that auto-intoxication is kept to a minimum. The faster waste matter passes through the body the less toxins are re-absorbed.
  • helps to keep our blood sugar levels stable, less insulin is produced, so less fat is laid down.
  • makes us feel more full, and less likely to over eat if our diet consists of whole foods which contain a balance of fiber and vital nutrients.

Avoid wheat bran

1) it is not a whole food – it’s too highly concentrated

2) it’s too harsh for the bowel lining – causes irritation of the bowel lining

3) hinders absorption of several minerals, especially iron and calcium

4) contributes to dehydration



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