best meal plan for weight loss

Best Meal Plan For Weight Loss And Muscle Gain – Male & Female

Here is, the Best Meal Plan For Weight Loss And Muscle Gain – Male And Females over 40 to 60 limit processed items to help your clean up your diet.

Eating clean is a great way to up your intake of good-for-you foods like whole grains, lean protein, healthy fats, and plenty of fruits and veggies while limiting or excluding the stuff that is not so great think refined carbs, alcohol, added sugars, and hydrogenated fats.

Over the course of this 14-day plan, you will get your fill of healthy whole foods some that you will prepare from scratch and others that you can buy from the store see our Clean-Eating Shopping Tips for finding the cleanest versions of packaged healthy foods.

And at 1,200 calories, this meal plan will set you up to lose your weight upwards of 4 pounds over the 2 weeks. The clean eating meals and the snacks in this plan will have you feeling energized, satisfied, and good about what is on your plate.

Healthy Foods To Eat Delivery

There are many delicious foods and beverages to choose from when following a Lacto-vegetarian best meal plan for weight meal plan for weight loss

Best Meal Plan For Weight Loss: What To Eat While Breastfeeding

You should Try incorporating the following ingredients into your daily meal plan:

Vegetables: it is including Tomatoes, spinach, eggplant, mustard greens, okra, onions, bitter melon, cauliflower, mushrooms, cabbage, and much more

Fruits: it is Including mango, papaya, pomegranate, guava, oranges, tamarind, lychee, apples, melon, pears, plums, and bananas.

Nuts And Seeds: Cashews, almonds, peanuts, pistachios, pumpkin seeds, sesame seeds, watermelon seeds, and more.

The Legumes, Mung beans, black-eyed peas, kidney beans, lentils, pulses, and chickpeas.

Roots And The Tubers. Potatoes, carrots, sweet potatoes, turnips, yams

The Whole Grains: Brown rice, basmati rice, millet, buckwheat, quinoa, barley, corn, whole-grain bread, amaranth, and sorghum.

The Dairy: Cheese, yogurt, milk, kefir, ghee.

Herbs And Spices: Garlic, ginger, cardamom, cumin, coriander, garam masala, paprika, turmeric, black pepper, fenugreek, basil, and more.

Healthy Fats: Coconut milk, full-fat dairy, avocado, coconut oil, mustard oil, olive oil, peanut oil, sesame oil, and ghee.

Protein Sources: Tofu, legumes, dairy, nuts, and seeds.

Meals and snacks should focus on fresh, whole foods flavored with herbs and spices.

Additionally, adding non-starchy vegetables like greens, eggplants, or tomatoes to your meals will provide you with a boost of fiber that can help you feel satisfied for a longer period after eating.

Best Meal Plan For Weight Loss: What To Drink

An easy way to cut back on excess calories and sugar is to avoid sugar-sweetened beverages and juices. There is some drink that is included in the “best meal plan for weight loss”. These drinks can be high in both calories and sugar, which can negatively affect weight loss.

Healthy Beverage Options Include:


Sparkling water.

Unsweetened tea including Darjeeling, Assam, and Nigiri teas.

Day-By-Day Meal Plan

The best meal plan for weight loss day by day is given below:

Day 1:

Breakfast (287 calories)
• 1 3/4 cups Muesli with Raspberries

Clean-Eating Shopping Tip: When you are buying muesli, look for a brand that does not have added sugars, which take away from the healthy goodness of this wholegrain breakfast.

A.M. Snack (35 calories)
• 1 clementine.

Lunch (360 calories)
• 4 cups White Bean &the Veggie Salad.

P.M. Snack (42 calories)
• 5 dried apricots.

Dinner (489 calories)
• 1 cup Tangerine & Roasted Beet Salad with Feta &the Pistachios.
• 1 serving Balsamic-Dijon Chicken.
• 1 slice sprouted grain bread, toasted and drizzled with 1/2 tsp. olive oil.

Clean-Eating Shopping Tip: Use the sprouted grain bread as your bread for these next two weeks as it is made without added sugars, unlike many store-bought pieces of bread.

Meal-Prep Tip: Save the 1 serving Balsamic-Dijon Chicken (1/2 breast) for lunch on Day 2.

Daily Totals: 1,214 calories, 60 g protein, 145 g carbohydrates, 37 g fiber, 48 g fat, and 1,342 mg sodium