Weight Loss Sample Menu- Day 1

If you’re unsure of what a healthy daily menu looks like, this week I’m providing 5 sample daily meal plans to better illustrate the foods you should be eating. Unlike most diet plans, you won’t go hungry eating this week’s menu. Plus, the proper balance of carbs, healthy fats and protein will turn your metabolism into an efficient fat burning machine.

Today’s menu works out to approximately 2200 calories. If you get little or no physical activity during the day, this menu may be too many calories for you but for most people, particularly those that exercise, this plan will help you drop those extra pounds slowly and steadily which is the right way to lose weight. For faster weight loss, you can omit some of the items such as the toast, honey, wine, and croutons from the menu.


• One grapefruit
• Two poached eggs (or fried in a non-stick pan)
• Two slices whole-grain toast with one pat butter each
• One cup low-fat milk
• One cup of black coffee or herbal tea

(Macronutrients: approximately 555 calories with 27 grams protein, 63 grams carbohydrates, and 23 grams fat)


• One banana
• One cup plain yogurt with two tablespoons honey
• Glass of water

(Macronutrients: 360 calories, 14 grams protein, 78 grams carbohydrates, 1 gram fat)


• Chicken breast (6-ounce portion), baked or roasted (not breaded or fried)
• Large garden salad with tomato and onion with one cup croutons, topped with two tablespoons of oil and vinegar (or salad dressing)
• Glass of water

(Macronutrients: 425 calories, 44 grams protein, 37 grams carbohydrates, 9 grams fat)


• One cup carrot slices
• Three tablespoon hummus
• One-half piece of pita bread
• Glass of water or herbal tea

(Macronutrients: 157 calories, 6 grams protein, 25 grams carbohydrates, 5 grams fat)


• One cup steamed broccoli
• One cup of brown rice
• Halibut (four-ounce portion)
• Small garden salad with one cup spinach leaves, tomato, and onion topped with two tablespoons oil and vinegar or salad dressing
• One glass white wine (regular or dealcoholized)
• Sparkling water with lemon or lime slice

(646 calories, 42 grams protein, 77 grams carbohydrates, 8 grams fat)


• One cup blueberries
• Two tablespoons whipped cream (the real stuff—whip your own or buy in a can)
• Glass of water

(Approximately 100 calories, 1 gram protein, 22 grams carbohydrates, 2 grams fat)

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