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Planning of weight loss and executing
it is weary difficult, on the same, if you have to prepare you own
meal its more than that .So why not prepare all this post workout meals
,shakes and snacks all before to save time.
Make a diet chart with workout and
calories measurement guide and in addition to that your post workout
meal is ready just in minutes by reheating.
Hey there.this is Yogi and welcome to
my Blog @ yogikhongsai.com . today, we're going to review full seven
day meal plan intended to help with weight loss.
But if you have a busy schedule, or if
you just wanna have healthy recipes ready to go, ready to grab, all
week long in the fridge. All right, we've got a lot of work to do.
Let's get started.
So this meal plan is intended for a
woman who's wanting to eat between 1,400 and 1,600 calories in a day
in order to lose weight.
Obviously, all body types are
different and you might have to have a little bit more or less
depending on your individual needs. For men, you will have to eat a
little bit more calories than this.
I'll tell you, you can add in
additional snacks during the day. I'm not a huge fan of calorie
counting, I find it super tedious and you get caught up on feeling
like you didn't do well at the end of the day when you have your
calorie totals.
So, I want to make this meal plan so
that you don't have to worry about that. Follow these recipes, don't
worry about the calories, just trust that they're definitely on a
plan to help you lose weight.
Because personally, if you're miserable
and you're not enjoying your food, it just doesn't seem like a
positive life to me.
So I will make this enjoyable, tasty,
and easy for you. So, before we get started, you need to make sure
that you have food meal prep containers, because if you don't have
anything to store them in the fridge, they'll not last all week.
I'm using glass meal prep containers
and also Mason jars that seals. If you have just Tupperware or
plastic containers, anything is fine. I just wanna make sure that you
consider that before you have all this food, because you don't want
it to go to waste.
Because we have a lot of food to prep
and we will make sure we're as efficient as possible, I will start
with our grains and our beans.
So, we'll start cooking our brown rice,
our lentils, and our quinoa first. And then we'll do a bunch of
different things and at the end, I'll tell you how to put everything
together.
To start our brown rice, in a deep pot
we'll add some brown rice, followed by sea salt and low-sodium
chicken broth. We'll heat this over high heat until it starts to
boil. And then we're going to reduce it to a simmer and cover it.
Let it sit and simmering for about 20
to 30 minutes, until the rice is fully tender and all the liquid is
absorbed. Then you can remove from the heat and set it aside.
To make our quinoa, we'll also put it
into a deep pot. We'll add our uncooked quinoa, followed by sea salt
and some water. And then we'll bring this to a boil. Then we'll
reduce the heat to medium to allow it to simmer.
We'll cover it and let it cook for
about 20 minutes until all the liquid is absorbed and the quinoa
becomes fluffy and doubles or even triples in size. And then we're
going to fluff it with a fork and then set it aside.
Now, we'll make our lentils. So, add
our dry lentils to a pot, followed by water and make sure that the
pot is large enough because the lentils will double or even triple in
size. We'll bring this to a boil, and then cover it, reduce to a
simmer.
We'll let this cook for about 15 to 20
minutes until the lentils have doubled or tripled in size and are
tender. Be careful, you don't want to overcook them. So then, just
remove them from the heat, drain them, rinse them, and set them aside
for later.
Beef And Broccoli
Next, we'll be making a healthy beef
and broccoli recipe, which I think is a really good option for meal
prep because it reheats well, it's high in protein, it's tasty, and
it's high in fiber.
We'll be using this recipe for four of
our seven days of our meal prep.
So, in a large pan, we're going to add
some olive oil and heat it over a medium-high heat. Then we'll add
our thinly sliced flank steak and we'll stir this together and cook
it for about six to eight minutes until it's nicely browned and fully
cooked on all sides.
Then, we'll remove the meat from the
pan. We'll still use that pan. So, set that meat aside for later. And
in that pan, we'll add in some minced garlic, chopped shallot, and
sliced green onions.
We'll just cook for about a minute,
stirring frequently until everything becomes fragrant. Then we'll add
in our broccoli florets. I love a ton of broccoli in my healthy beef
and broccoli recipe.
We'll stir that together and cook it
for about five minutes until the broccoli florets become a very
bright green color. We don't want to overcook them at this point
because we'll be reheating them later during the week when we heat
them up in the microwave.
We just want to get them nice, tender,
but not fully cooked. While the broccoli is cooking, we can go ahead
and get our sauce made for this recipe.
So, in a medium mixing bowl, we'll add
in some low-sodium soy sauce, followed by coconut sugar, minced
ginger, and fresh dried pepper flakes. And then we'll gonna stir all
this together to mix well.
Then we'll add in some arrowroot starch
to help thicken it, and some water, and then stir this together
again. You do make sure that all the arrowroot starch is broken
down, so you don't have any clumps in there.
If you need to use a whisk, that's
helpful too. Now, that our broccoli is ready, we are going to add in
our sauce and stir it all together, cook it for about two to three
minutes until it heats up and becomes thick.
And we'll return our cooked meat to
the pan, stir it all together, and as you can see, this looks like a
very tasty, healthy beef and broccoli recipe. But now we can just set
this aside to cool before we can put it into our meal prep
containers.
Chicken, Cauliflower, Fried Rice
Next, we'll be making a chicken,
cauliflower, fried rice recipe that'll be used for three of our
lunches during the week.
So, we'll heat a large pan over a
medium-high heat, and then we'll add in some sesame oil. We'll add in
a couple of skinless, boneless, chicken breasts and we'll season it
with some sea salt and ground black pepper.
And we'll cook it for about four to
eight minutes on both sides making sure that the chicken gets fully
cooked and the outside gets nice and golden-y brown.
Once the chicken is cooked through,
we'll remove it from the heat, allow it to cool for a few minutes,
and then we'll dice it into bite-size pieces, Then we'll set that
aside.
Next, in that same pan, we'll add in
some diced carrots, and we'll stir them around until they become
slightly tender. Then we'll add in some low-sodium soy sauce, creamy
peanut butter, and chilli paste and we'll stir to combine.
If you like to have your food a little
bit spicier, you might want to add a little bit more chilli paste at
this time. If you don't like spice, maybe a little bit less.
Then we'll add in some frozen edamame
which will increase the protein value of our fried rice, followed by
some minced garlic and sliced green onions.And we'll stir this
together and heat it through.
Cauliflower Rice
Next, we need to make some cauliflower
rice . So, we'll grab a head of cauliflower and we'll grate it up
against a kitchen grater until it's formed into little cauliflower
rice pieces. You can also use a food processor if you want or you can
even buy riced cauliflower at the store and skip that whole step.
Now, we can add our riced cauliflower
into the mixture and we'll stir it all together to get it fully
incorporated. Then we'll cook it for a couple of minutes to heat it
through.
Then return our cooked chicken to the
pan and stir all of that together. Then we'll scooch everything to
the side of the pan so that we have an empty side to make our eggs.
Add our eggs into the side of the pan
and we'll stir it on up and scramble them until they're fully cooked.
We'll break it into a bunch of little pieces and incorporate that
back into the rest of our cauliflower fried rice and then that is how
you finish off the cauliflower fried rice recipe.
So,we'll remove it from the heat for a
little bit, then we can plate it and I'll tell you how to do that
too.
Roasted Salmon And Asparagus
We can get started on our roasted
salmon and asparagus meal that will be a dinner of ours for three
days. It's so easy. So, start per-heating your oven to 400 degrees
Fahrenheit and then we are going to line a rimmed baking sheet with
tinfoil.
Adding the tinfoil here isn't 100%
necessary, but it will help with cleanup for sure. We'll arrange our
three slices of salmon. I have them portioned out to be about
six-ounce pieces.
So we'll put those along the center of
our baking tray,we'll surround that with our fresh asparagus. Then
we'll add some thinly sliced lemons on top of our salmon and then all
around our asparagus so it adds a lot of flavor while it's roasting.
In a small mixing bowl, we'll combine
some olive oil, freshly squeezed lemon juice, sea salt, and ground
black pepper, and then we'll pour this mixture all over the salmon
and the asparagus.
Then we'll lightly sprinkle some
freshly grated Parmesan over all of this as well. If you're going
dairy-free, you can either use nutritional yeast or you can just omit
this step entirely.
Now, we'll place this into the oven and
allow it to bake for about 10 minutes. Then we'll turn the oven to
broil. And broil for about five to seven minutes.
This will get a nice little crispy
toastiness on the top of everything and then really finish everything
off. remove it from the oven and set it aside to cool.
So, easy. You'll notice we haven't had
any salad recipes yet. That's because there's so much more to eating
healthy than just eating salads.
However, I am a big fan of salads,
especially ones that are really flavorful and chock full of protein
and fibre, which is what we'll make right know.
Kale And quinoa Salad
Kale and quinoa salad with the lemon
vinaigrette that's just so tasty. So, we have our quinoa cooked from
before, and we have our lentils cooked from before, so we don't have
to worry about that piece.
So, to make our dressing, we are going
to combine freshly squeezed lemon juice, lemon zest, some raw honey, Dijon mustard, sea salt, ground black pepper and olive oil. And then
we'll whisk all this together until it's really fully mixed together.
To prep the kale for the salad, in a
large mixing bowl we'll add our kale and then toss in a little bit of
olive oil. Then, using your fingers go around and kind of massage the
olive oil into the kale.
Believe it or not, this makes a huge
difference when you're eating your kale salad because it doesn't feel
like you're just chewing on hay. Instead, the kale is nice and tender
and it's much easier to eat and then later digest.
So, it's definitely a good idea to do
this stuff. I totally recommend it. Plus, this is one of the steps
where I buy per-cut kale pieces rather than DE-stemming and doing all
that stuff with the kale.
It's just so much easier to do and it
saves a ton of time. So, if you're like me and you want to make this
as fast as possible, but you still want to eat healthy, definitely go
for per-cut items because that'll save a lot of time, especially when
you're meal prepping.
Now, to assemble our tasty salad, we'll
add our cooked quinoa, cooked lentils, our massaged kale, garbanzo
beans, diced cucumber, diced carrots, grape tomatoes, finely diced
red onion, and some raw sunflower seeds.
We'll toss all this together to fully
combine. Then we'll drizzle over that delicious lemon vinaigrette
over the top, and then we'll toss it again to fully coat.
This salad is so dam good, it's just
ridiculously tasty and feeling, and high in protein, it's just the
master of all salads. So, I hope you like too.
Next, we can get started on prepping
our breakfast for the week. I'd like to alternate between overnight
oats and a smoothie each morning in this meal plan because I like to
change things up.
We're looking for about 400 calories
for breakfast. So, if you want to check out my blog, I have tons of
chia puddings, egg muffins, smoothie recipes, protein pancakes.
All those would be really good options
for our breakfast here. I love overnight oats and smoothies, so
that's what we're doing in this meal plan.
chocolate peanut butter overnight oats
So, for our overnight oats, we'll be
making a dark chocolate peanut butter overnight oats because it
tastes indulgent, even though it's healthy and it's filling, and
there's just something about eating chocolate while you're losing
weight that is just winning at the world.
So, we'll add some bananas to a
blender, followed by dark cocoa powder, some natural creamy peanut
butter, pure maple syrup, vanilla extract, and some unsweetened
almond milk.
Now, we'll blend all this together
until it's really smooth. Then add in our rolled oats into the
blended mixture. We'll not blend at this point, we just stir it
together with a spoon.
I'm a big fan of not making a huge mess
while I'm doing meal prep, so this cuts down on only one bowl . We'll
divide this mixture into four Mason jars because we'll be using it
for four breakfasts.
And then we'll seal the lid tightly and
then place it in the fridge. Once it's fully set, which takes about
six to eight hours or overnight, you can add a little bit of chopped
peanuts and some chocolate morsels to the top to serve, which is a
really tasty breakfast.
Mango, Spinach Green Smoothie
Into three different Mason jars that
are freezable or into some freezable storage bags, we'll add in some
mango chunks that are either fresh or frozen, followed by banana, and
some baby spinach.
Then we'll seal this and place it in
the freezer. In the morning when you're ready to make your smoothie,
you just have to dump this into the kitchen blender.
Add a little bit of flax seed meal, some
vanilla protein powder if you want to add some extra protein, and
then a little bit of unsweetened almond milk or coconut milk, or any
milk really, if you want.
Then we'll blend that together and
it'll make a really tasty smoothie.
Strawberries With Some Raw Almonds
It's a very simple snack, but super
tasty and it takes a while to eat so it feels like you're actually
getting a nice large snack. Snacks are about 200 calories.
If you want to add more calories to
this meal plan, you can always add in additional snacks that are
about 200 calories. That's the best way I find to add in extra
calories for the entire day if you're looking to do that.
So, into some Mason jars or into some salable plastic bags, we'll add in our raw almond, and then we have
our fresh strawberries. I wash my strawberries and dry them
completely and then I put them into my bags.
I don't cut them yet because I find
that makes it get too mushy, so I leave them whole until it's time to
eat them. And if you don't like almonds, you can always replace it
with some walnuts or cashews or pretty much any nut of your choice.
Fresh Veggies With Some Hummus
This is a really tasty snack, and you
can either make your own hummus,or you can use a store bought hummus.
Just to make sure it has very simple ingredients.
We'll add our hummus to the bottom of
our Mason jar. And then I have sliced carrots and cucumbers that I
put into the top. You can use any fresh veggies that you want.
This is a very healthy, tasty snack, so
I could also do some celery or you could add in some red bell peppers
or anything like that.
You just want to have it in there,
ready to go, and not having to put it all together when it's time to
eat a snack. It'll make an easy grab-and-go snack.
Some other snack ideas could be a
avocado toast option or some hard-boiled eggs, popcorn, the list is
really endless. You could make some energy balls.
Just anything that'll be between 200
and 300 calories for a serving and anything that you're happy to eat
and you want to have as a snack, that's a good idea.
So now it's time to pack everything up
and put into our meal prep containers. So, let's start with our
quinoa and kale salad. I like to add this to a one quart Mason jar
because it stores it easily and then it's easy to just dump out into
a plate or I can just eat it right out of the Mason jar.
So, we'll just divide that mixture
into our Mason jar salads, and then put a lid on them, and then put
them in the fridge.
Then for our healthy beef and
broccoli, we'll add it to about two-thirds of one of our meal prep
containers, and then on the other part, we'll add in our steamed
brown rice which is super tasty.
I like to top it off with a few extra
sliced green onions, and then that one is good to go. This meal is
roughly 500 calories and it'll make a really tasty dinner for four of
our nights.
For our cauliflower fried rice, we'll
add that to our mixing jar and then we'll add a little bit of fresh
snap peas to the side. I like having little bit of extra crunch and
not just having just a bowl of one thing.
I like to have a little bit of a
variation, for extra crunch, and flavor, and texture. This is our
lunch for three of the days and it is about 400 to 500 calories, so
it's very tasty.
Next, we'll put our salmon meal into
our meal prep containers. So, we line the bottom of our meal prep
container with our cooked asparagus and then top our salmon on top.
If after eating this you find that
you're still a little bit hungry, you can add in a little bit of
cooked quinoa to this, that would be a really good option.
We already have the quinoa cooked, so
you definitely want to make sure that you're adding in a healthy
addition into the meal so that you have a healthy, well-balanced
meal, rather than just snacking on anything later.
To make this meal prep less boring and
really fun and enjoyable to eat, I like to add variety to it, so I've
divided days one, three, five, and seven as one meal plan and two,
four, and six as a different meal plan.
That way, every other day you're
getting a whole different meal plan, so, that you're excited every
time to go back into the fridge. It makes just having this meal plan
so much easier and more enjoyable.
So, for days one, three, five, and
seven, you'll start of the morning with a chocolate peanut butter
overnight oats for breakfast. The quinoa and kale salad for lunch.
Your snack will be strawberries and raw almonds.
And then your healthy beef and broccoli
recipe with brown rice for dinner. On days two, four, and six, you're
gonna start off your morning with a mango green smoothie for
breakfast.
For lunch, you'll have chicken
cauliflower fried rice, with snap peas. Your carrot sticks and
cucumber sticks with hummus for your snack. And then for dinner, you
have the roasted salmon with asparagus.
Conclusion
I hope you like all of this recipes.
They're the recipes that I used to lose 60 pounds after gettting
promoted at my work it just makes it so easy if you're eating food
you enjoy.
So definitely, I hope you enjoy these
recipes too. And remember that everybody loses weight differently and
everybody has a little bit of a different need for calories.
If you're working out, for example, you
might want to increase a little bit so you have more protein for
muscle gain or if you just are getting too full and it's too much
food for you, you don't have to force yourself to eat everything.
Everybody is a little bit different and
that's what makes weight loss a challenge, but also an interesting
journey So now, for the next week, you don't have to calorie count,
you don't have to plan ahead. You just have to make these meals and
you're set .stay healthy and God Bless You !!
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