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5 Day Sample Meal Weight Loss Diet Plan

This 5day sample meal weight loss diet plan is all about eating more, not less.


Have you ever been endlessly vexing to lose weight? Well, if your goal is to lose weight fast yet safely, then you have come to the perfect place. We give you the best insights on Weight Loss Diet Plan you need to follow.



Oatmeal with Fresh Fruit-


By swapping from a bowl of frozen, dried cereal to one of sizzling whole-grain muesli and fruit, you would take in nearly 100 fewer calories every day. That one change to your daily diet regime could aid you to drop about 10 pounds in a year. And over, hot cereal will have more “staying power” as it inclines to fill you up better – and extended – than dried cereal.

Tea or Coffee- If wanted, add little nonfat milk or soymilk and a pack of sugar substitute.



2 Cups Mixed Greens with 1 Cup of Extra Veggies, Dressed, Chopped with Aged Balsamic Vinegar-


All types of veggies – and a fruit – can absolutely go into your salad. Try chopped sweet potatoes, red bell peppers, yellow squash, cucumbers, red onions, red cabbage, and more. Just keep in mind that no oil should be measured a weight-loss food. Covering your salad with oil can score up as many calories as a scoop of quality ice cream.

Hearty Italian-Style White Bean Soup-


It’s simple and easy! Just have a 14-ounce can of no-salt-added cannellini beans, take out 2 tablespoons of beans. Puree the rest of the beans. Sauté about 5 cloves of chopped garlic in a medium nonstick pot. Now, add 2 cups low-sodium chicken broth and 1 head of escarole, chopped spinach. Cook for around 15 minutes. Add blended beans, red pepper and black pepper flakes, to taste, and simmer for more 1 minute. Garnish with the spooned out beans and if you desire, just add a little chopped red bell pepper.




A colossal Farmer’s Market-style salad with a range of fresh seasonal foodstuffs and fresh herbs like fresh baby arugula and radicchio, and red wine vinegar dressed up with a slight horseradish.

Mustard Coated Salmon (3½ to 4 ounces)-


When eating out and ordering fish, appeal that your fish not be salted or greased in calorie-dense components like butter and olive oil. Healthier cookery options embrace broiling, steaming, or grilling.

Baked Potato with 2 Tablespoons Fat-Free Sour Cream and a Touch of Chives or Scallions-


Different to standard belief, potatoes are great foods for aiding you to lose weight. It is what we put on top of our potatoes –cheese, butter, and bacon bits – that crack them into waistline-busting diets.

Read More: A Complete Keto Diet Guide for Beginners



Egg White Omelet-


Egg white omelet satiated with 1 cup of mixed grilled vegetables like bell peppers, onions, mushrooms, and broccoli, and a splotch of nonfat ricotta cheese.

Hash Browns-


In a nonstick pan mist up with a bantam of cooking oil spray, stir fry till the brown chopped baked potatoes with chopped onions, green bell pepper, freshly minced paprika and black pepper.

Tea or Hot Cocoa, if preferred-


Yeah! Cocoa can be a chunk of a healthy meal plan for weight loss! Mix nonfat soymilk or milk, 1 tablespoon of cocoa powder, and 1 pack of sugar substitute, if desired.




Great salad of baby greens with Pritikin Thousand Island Dressing that has less than one-quarter the calories and sodium of normal Thousand Island Dressing. In order to make the dressing, join thoroughly ¾ cup of plain fat-free Greek yogurt, ½ cup of fat-free sour cream, ¾ cup of unsweetened, low-sodium ketchup, ½ teaspoon of oregano, and ½ teaspoon of granulated garlic.

Turkey Sandwich-


A sandwich of freshly cooked turkey breast (3½ to 4 ounces) with 2 slices of whole-grain bread with mixed veggies, like baby greens and cut up tomatoes.


Veggie Burger on a Wheat Bun with Roasted Red Bell Peppers-


Keep your refrigerator or freezer a box full of veggie burgers. Veggie burgers are a good choice for your heart and waistline than pounded meat. Veggie burgers have only half the calories of normal red meat burgers, and zero heart-damaging saturated fat. And moreover, they are so easy to cook – just 1-2 minutes in the oven. However toasting your whole-wheat bun, take from your store a jar of roasted red bell peppers and top your veggie burger with a pair of luscious slices.

Steamed Fresh Vegetables-


Have one or more cups of steamed fresh veggies like asparagus, cauliflower, broccoli, with lemon juice and deep-fried garlic.

Read More: Know the Importance of a Balanced Diet



Sizzling Grain Cereals with Blueberries-


Sizzling whole-grain cereals like oatmeal, splintered wheat, polenta, prepared with 1 cup of nonfat soymilk or milk and cup fresh blueberries.

Tea or Coffee-


If preferred, add some nonfat soymilk or milk and a pack of sugar substitute.


Vegetarian Chili-


Go for a fat-free low-sodium food regime, or prepare your own.

1 Ear of Corn-


Do you really know that 4 ears of corn have the same amount of calories like one medium serving of French fries?


Spinach Salad-


A salad of spinach and more fresh vegetables like sliced tomatoes and carrots topped up with your preferred canned no-salt-added beans. Mix salad with a teaspoon of wasabi and 3 to 4 spoons of rice vinegar.

Brown Rice-


Add your brown rice an enjoyable spicy twist by adding freshly crushed garlic. At last, add in some fresh herbs like Italian parsley and thyme. Add some fresh vegetables like chopped cucumbers, onions, celery, and tomatoes if desired.



  • 1 Cup of Fresh Fruits
  • 1 Cup of Nonfat Plain or No-Sugar-Added Yogurt
  • ½ cup toasted Whole-Grain Bagel. Topped with nonfat ricotta cheese or Fat-free cream cheese and fresh cut up Strawberries
  • Coffee or tea
  • If wanted, add some nonfat milk or soymilk and a pack of sugar substitute.


Tuna Sandwich-

A great sandwich of tuna (low-sodium, light, and crammed in water) with a tablespoon of nonfat mayo or nonfat yogurt, sliced celery, and onions, capped with peppery arugula or baby spinach, on whole-wheat bread.


Salad with Honey Mustard Dressing-


Salad with a selection of lettuces, cucumber, tomatoes and other vegetables, including varieties you have certainly not thought of toting to salads but really taste delicious, like chopped fennel.

Zesty Quinoa and Tofu-


This healthy, rich-tasting full grain has several nutritious riches that it places polished grains like rice to infamy. Tofu is the faultless sidekick as it’s both waistline-friendly and heart-friendly. Clean 1 cup of quinoa in water. In an average saucepan, join quinoa with 1 tablespoon of curry powder and a teaspoon of turmeric. Add about 2 cups of low-sodium chicken broth and take to a boil. Cover and boil till the water is absorbed—around 15 minutes. Mix in 1 cup carrots chopped and a cup diced firm tofu.

Read More: 10 Best Foods To Be Included in Your Diabetic Diet



Oatmeal Supreme-


Oatmeal Supreme is always a favorite amid guests at Pritikin. It’s a great mealtime for losing weight, and beginning your day.

Coffee or Tea-


If preferred, add a little nonfat soymilk or milk and 1 cube of sugar substitute


Butter Beans With Scallions and Lemon-


These beans are as lovely as they sound: meaty, big and filling, with a slight flavor that works great with assertive, bright flavors like scallions and lemon. Good weight loss diet plan,


Easy Tangy Salmon-


Sear skin, a 4-ounce cut of salmon in a scorching nonstick pan and boil till it gets browned well on the bottom. Turn it and cook till somewhat translucent in the center. Move salmon into a serving dish. To pan just add ¼ teaspoons of chafed orange peel, three ounces of orange juice, and ½ a cup of white wine. Boil until reduced by half, around 3 minutes. Add 1 teaspoon fresh thyme leaves and add some sauce to get the taste.

Soba Noodles With Peppery Cucumbers-


Going for soba noodles as an alternative to white-flour noodles is the best method of weight loss diet plan. Moreover, soba noodles are chock-full of fiber, proteins, and B vitamins.

1 to 2 Cups Cooked Spinach-


Place the washed baby spinach in a hot pan scorching with a little amount of white wine or water, shredded garlic and a tablespoon of lemon juice. Stir spinach till drooping.

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