3 day meal plan for weight loss
Meal plan for weight loss
Does diabetes or high blood pressure increase your risk of heart disease, or do you just want to eat heart-healthy? A three-day meal plan can help. Julia Zumpano, RD, LD says that this 1,200 calories daily plan can help most women lose weight. (Discover the six benefits of seeing a cardiologist below.
Day 1
Roasted chicken breasts, potatoes, and scallops with herb vinegar
Start your 3 days reset with a delicious bang! Today’s food is full of flavor to keep things going.
Breakfast (321 calories)
White bean and avocado toast
1 slice of sprouted grain bread *, toasted
3 tbsp. White beans, mashed
1/2 avocado, mashed
1 tbsp. Olive Oil
1 tbsp. Chopped fresh red pepper
Toast the bread and sprinkle with white beans, avocado, and olive oil. Season with salt and pepper and add red pepper on top.
* Sprouted grain bread is made without sugar.
AM snack (201 calories)
1/2 cup plain kefir or plain yogurt
Add 1/2 cup unsweetened muesli
1/2 cup pomegranate seeds or other fruits
Combine kefir (or yogurt) and muesli and mix with pomegranate seeds (or other fruit) on top.
Lunch (388 calories)
Black Bean Quinoa Buddha Bowl
Rinse 1/2 cup black beans.
1/2 cup cooked quinoa
3 tbsp. hummus
1 tbsp. Lemon juice
1/4 avocado, chopped
3 tbsp. Pico de Gallo or fresh salsa
2 tbsp. Chopped fresh red pepper
Combine beans and quinoa in a bowl. Stir together the hummus and lime juice in a small bowl. Dilute with water, if necessary, for desired consistency. Drizzle the hummus dressing over the beans and quinoa. Top with avocado, pico de gallo (or salsa), and red pepper.
P.M snack (87 calories)
1 medium beer
1/3 cup pistachios (measured in shells)
Dinner (516 calories)
Serving 1 Roasted Chicken Queens, Potatoes, and Scallops with Herb Vinegar
2 cups mixed salad greens
2 tbsp. Goat cheese
3 tbsp. Sunflower seeds
2 tbsp. All-purpose vanity
Combine greens, cheese, and sunflower seeds and dress with vinegar.
Total daily: 1,514 calories, 63 g protein, 155 g carbohydrate, 40 g fiber, 78 g fat, 1,618 mg sodium
Day 2
Spicy Weight Loss Cabbage Soup
This high-protein, high-fiber meal (thanks to chia seeds, beans, and sprouted whole grain bread) will make you feel extremely satisfied throughout the day.
Breakfast (324 calories)
1 cup cocoa chia pudding with raspberries
1 medium pear, chopped and sprinkled with cinnamon.
* Chia pudding recipe requires 2 tablespoons. Maple syrup. If you want to eliminate sugar, try adding 2 tbsp. All fruit raspberry jam (without sugar) is a naturally sweet alternative.
AM Snack (94 calories)
1 hard-boiled egg with 1 tbsp. Hot sauce and fresh pepper
1 cup cucumber cooked with a pinch of salt and pepper.
Lunch (387 calories)
1 serving veggie sandwich (* Use sprouted cereal bread)
1 medium orange
P.M snack (200 calories)
1 medium apple, chopped.
1 tbsp. peanut butter
Dinner (511 calories)
3 cups Mexican cabbage soup
2 cups mixed vegetables
1/4 cup frozen corn, melted
1/4 cup chopped red pepper
1 tbsp. Cilantro-Lime Vinaigrette
2 tbsp. Roasted sunflower seeds without salt
Combine vegetables, corn, and bell peppers in a bowl and toss with vinegar. Top with sunflower seeds.
Total daily: 1,515 calories, 54 g protein, 215 g carbohydrate, 63 g fiber, 58 g fat, 1,802 mg sodium
Day 3
3-day kick start the meal plan
Complete your reset with these quick and easy meals and snacks.
Breakfast (339 calories)
1 serving avocado and black omelet
AM snack (185 calories)
3 tbsp. Unsalted roasted almonds
1 medium beer
Lunch (360 calories)
4 cups white bean and veggie salad
P.M snack (150 calories)
1 cup raspberries.
1/2 cup pistachios (measured in shells)
Dinner (457 calories)
1 serving of gram curry
1/2 cup quinoa
1/2 cup plain steamed spinach
Total daily: 1,491 calories, 48 g protein, 125 g carbohydrate, 42 g fiber, 96 g fat, 1,302 mg sodium
6 Ways The Cardiologist Will Help You
When you have high blood pressure, diabetes, or are overweight, your doctor may refer you to a cardiologist.
“Our goal is to reduce your risk to your heart,” says Ms. Zompano. “We try to get you started and educate you so that you have the right to choose between ‘good’ and ‘bad’ food.”
When you look at a cardiologist, you will learn that:
-
Distinguish nutritious foods from empty calorie foods.
Mediterranean food is packed with nutritious foods, rich in vitamins, minerals, fiber, and/or healthy fats: fresh produce; Nuts, seeds, and olive oil; Beans and whole grains; And lean protein.
The typical American diet consists of high-calorie foods that do not contain nutrients: soda, chips, crackers, cookies, and candy bars. They make you gain weight and raise your blood sugar and bad LDL cholesterol levels.
-
Choose healthy vs. unhealthy fats.
Healthy (unsaturated) fats do not solidify at room temperature and include vegetable oils, nuts, olives, avocados, and fatty fish.
Saturated fat solidifies at room temperature. “Although we have some saturated fats in our diet, we want to limit meat and minimize solid animal fats, such as chicken skin, marble cuts, and bacon,” she says. Says.
Start replacing red meat with poultry or fish and whole fat dairy with plant-based options like olive oil and nuts. Try to make beef-free meals a week using beans or beans.
Man-made fats (trans fats / partially hydrogenated oils), which are also solid at room temperature, are banned by the FDA. “They raise bad cholesterol and usually lead to weight gain and inflammation,” she notes.
-
From unhealthy carbohydrates to healthy carbohydrates.
High-fiber carbohydrates (such as whole grains and beans) are always better than simple carbohydrates, such as sweets, snack foods, chips, white bread, pasta, or rice.
Every meal should include lots of vegetables, and some fruits or whole grains. “Keep an eye on your grain portions,” warns Ms. Zompano. “I recommend three to 15 grams of carbohydrates a day – for example, 3 cups of oatmeal, 1 loaf of bread, and 2 cups of brown rice.”
If you have diabetes and need to lose weight, limit your carbohydrates to 2 to 3 grams per meal (for women) and 3 to 4 grams of carbohydrates (for men). It will also keep your blood sugar stable.
-
Eat more often at home.
Restaurant food is high in salt and saturated fat. If you eat out five days a week, “We’ll address why you often do this and instead try to find some quick, easy options that you can make at home.” “She is OK.
Can’t leave the food in the restaurant? Instead, work from the bottom of the list eliminating issues that aren’t worth the fight. Avoid dishes that are fried, cream, butter, or tempura, and choose baked, steamed, or steamed foods instead.
-
Get a handle on your snacking.
Snacks should not contain more than 15 or 20 grams of carbohydrates. (One carb serving is 15 carbohydrates, two 30, etc.).
Include a protein and complex carbohydrate in each breakfast.
Choose healthy snacks that suit your taste (for example, replace sweets with fruits and nuts and salted chips with whole-grain crackers and cheese).
-
Reduce the salt in your diet.
Always read food labels for sodium intake, and if you have high blood pressure or pre-hypertension, limit yourself to 1,500 milligrams (approximately 2/3 teaspoon) of salt daily.
When eating out, avoid the American Heart Association’s “Celtic Six” (foods that raise blood pressure): pizza, poultry, deli meats, canned soups, bread, and sandwiches.
