here, Best Meal Plan For Weight Loss And Muscle Gain – Male And Female over 40 to 60 limits 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 the 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 the 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.
Table of Contents
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 loss.
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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, bananas.
Nuts and the 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, sorghum.
The Dairy: Cheese, yogurt, milk, kefir, ghee.
Herbs and the 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, ghee.
Protein sources: Tofu, legumes, dairy, nuts, and seeds.
Meals and the snacks should focus on fresh, whole foods flavored with herbs and spices.
Additionally, adding the 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.
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Best Meal Plan For Weight Loss: What to Drink
An easy way to cut back on excess the calories and sugar is to avoid sugar-sweetened beverages and the juices. There is some drink that is including in “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:
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:
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 of Day 2.
Daily Totals: 1,214 calories, 60 g protein, 145 g carbohydrates, 37 g fiber, 48 g fat, and 1,342 mg sodium