Weekly Diet Plan 2022,
Weekly Diet Plan
“Remember when your body is hungry, it needs nutrients not calories.”
Weekly diet plan is a list or chart of food items. It is suggested by the doctors for a healthy and better lifestyle. The diet plan is for the whole week. For every day of the week, the diet plan is different.
If you were searching for the weekly diet plan for you, then you are on the right platform. Here we will provide you everything you want. The weekly diet plan for different purposes are given in detail.
WEEKLY DIET PLAN FOR WEIGHT LOSS
There are many people who want to lose weight. They workout for losing weight and do many physical activities such as gym,exercises,etc. But the exercise is not sufficient for losing weight,you need to follow a proper diet plan for this. Here we have mentioned the weekly diet plan for weight loss.
|Sunday||Breakfast- 1 Whole grain toast, 1 cup skimmed milk and half cup blueberries.|
Lunch- Diced grilled veggies,chopped cilantro,chopped grilled chicken breast,and Salad.
Dinner- 1 cup rice,silvered toasted almonds, half cup all-fruit raspberry sorbet,and fruit salad.
|Breakfast- Paneer sandwich with mint chutney.|
Lunch- Whole wheat chapati with dal and mixed vegetable chutney
Dinner- Chicken Curry with fresh spinach and mixed vegetable salad
|Monday||Breakfast- Berries,skimmed milk,whole grain toast with sugar free fruit spread.|
Lunch- Mixed salad,1 apple and 1 cup skimmed milk.
Dinner- Half cup brown rice and salad of mixed vegetables.
|Breakfast- Fruit salad with a glass of skimmed milk.|
Lunch- Vegetable soup with whole-grain chapati,one bowl millet and dal khichdi with multigrain chapati.
Dinner- Masala-baked tofu with vegetable curry.
|Tuesday||Breakfast- Oatmeal prepared with water; stir in half cup skim milk and one cup blueberries.|
Lunch- half cup fat-free cottage cheese with half cup salsa.
Dinner- one turkey burger,roasted cauliflower and broccoli florets,brown rice with one cup spinach salad.
|Breakfast- Egg and bread with fruits.|
Lunch- Brown rice with dal.
Dinner- Veg paratha with raita and mixed vegetable salad.
|Wednesday||Breakfast- Omelet, chopped broccoli,diced mushrooms and salsa.|
Lunch- Grilled chicken, 1 medium nectarine and 1 cup skim milk.
Dinner- Fat-free honey mustard dressing,garbanzo beans, half cup whole wheat couscous with 2 tablespoons diced bell pepper.
|Breakfast- Vegetable uttapam with sambhar.|
Lunch- Whole grain chapati with chicken curry.
Dinner- Palak paneer with brown rice and vegetables.
|Thursday||Breakfast- Whole-grain English muffin with 1 tablespoon nut butter and 1 tablespoon sugar-free fruit spread,1 wedge honeydew,1 cup skim milk,2 slices Canadian bacon.|
Lunch- Half cup pinto beans or lentils with 1 teaspoon chopped basil and 1 tablespoon light Caesar dressing.
Dinner- Salad made with 1 cup arugula, half cup halved cherry tomatoes, and 1 teaspoon balsamic vinaigrette,half cup warm unsweetened applesauce with 1/4 cup fat-free vanilla yogurt,
1 tablespoon chopped pecans and dash cinnamon.
|Breakfast- vegetable poha with yogurt.|
Lunch- Whole grain chapati with subzi and salad.
Dinner- One bowl rice with fruits and Chapatis.
|Friday||Breakfast- Fat-free refried black beans, 2 tablespoons salsa, 2 tablespoons grated low-fat cheddar.|
Lunch- Fat-free mozzarella string cheese stick,1 cup red grapes and salad.
Dinner- 5 ounces grilled wild salmon,half cup brown or wild rice,2 cups mixed baby greens with 1 tablespoon low-fat Caesar dressing
1/2 cup all-fruit strawberry sorbet with 1 sliced pear.
|Breakfast- Vegetable dalia or oats with a glass of milk.|
Lunch- Vegetable sambhar with rice.
Dinner- Tofu curry with potatoes and mixed vegetables, chicken curry with 2 multigrain chapatis.
|Saturday||Breakfast- Bran muffins,skimmed milk,Frittata and skim shredded mozzarella.|
Lunch- One medium orange, tomato and cucumber salad, and sliced turkey breast.
Dinner- 1 teaspoon lemon juice,
1 cup spaghetti squash with 1 teaspoon olive oil and 2 teaspoon grated Parmesan cheese
1 cup steamed green beans with 1 tablespoon slivered almonds.
|Breakfast- Multigrain parathas with avocado and sliced papaya/,dal paratha with mixed vegetables.|
Lunch- Large salad and chapati with rajma curry.
Dinner- Multigrain chapati with mixed vegetables and salad.
WEEKLY DIET PLAN FOR WEIGHT GAIN
There are some people who are working to gain weight. They perform exercises,and other activities. The diet plan is essential for weight gain. Here we have listed the weekly diet plan for gaining weight.
|Monday||Breakfast- Three scrambled Eggs,Buttered wheat sliced toasts,one glass orange juice.|
Lunch- Cooked chicken breast,tomato,cucumber,avocado and mixed salad leaves.
Dinner- Mashed potatoes,peas,carrots,meatloaf and dark chocolate in desert.
|Breakfast- Full fat milk coffee,toast with fruit jam,fresh orange juice and a protein shake.|
Lunch- Sandwich with tomatoes,mustard,potatoes and cream cheese.
Dinner- Salmon fillet,salad,cooked spinach and mashed potatoes.
|Tuesday||Breakfast- Whole wheat bread with peanut butter,one banana and honey.|
Lunch- Baked potatoes,sweet corn,mayonnaise, and green salad.
Dinner- Chicken thighs,brown rice and roasted vegetables.
|Breakfast- One glass milk,eggs,multi grain breads with peanut butter.|
Lunch- Lentil,beans and fruit yogurt,unsalted crackers and avocado.
Dinner- Roasted veges,brown rice with chicken thighs and ice-cream as desert.
|Wednesday||Breakfast- Banana,honey,oats with one glass milk and nuts,and a glass of orange juice.|
Lunch- Whole wheat pitta breads,salmons,one apple and salad.
Dinner- Potato wedges,fillet,mixed salad leaves with olive oil,seasonings and fruit yogurt as desert.
|Breakfast- Eggs,whole wheat toasts,one banana and a glass of orange juice.|
Lunch- Cooked chicken breast,mashed avocado,cucumber,tomatoes and unsalted nuts.
Dinner- Meatloaf, mashed potatoes with peas and carrots and in desert a dark chocolate.
|Thursday||Breakfast- Granola,oats,nuts,one glass of milk and orange juice.|
Lunch- Lentils,beans,fruit yogurt,rye crackers and cheese.
Dinner- Whole wheat spaghetti,mixed vegetable salad with olive oil and dried apricot.
|Breakfast- A cup of coffee,fresh fruits,a handful nuts,almonds,cashew,etc,and omelet with cheese.|
Lunch- Brown rice,seafood stew,an apple and fruit yogurt.
Dinner- Whole wheat spaghetti bolognese,mixed salad with olive oil and one glass hot milk.
|Friday||Breakfast- Granola,oats,unsalted nuts,one glass of milk and orange juice.|
Lunch- Buttered whole wheat roll,bread with peanut butter,seafood stew and an apple.
Dinner- Chicken Casserole,cabbage,peas and dark chocolate as desert.
|Breakfast- A cup of coffee or cappuccino,fresh orange juice,a bowl of cereal, or oats.|
Lunch- Vegetable omelet with grilled bacon,cheese and crackers.
Dinner- roasted beef,roasted potatoes, mixed vegetables and fruit yogurt as desert.
|Saturday||Breakfast- Grilled mushrooms and tomatoes,poached eggs,whole wheat toast with peanut butter,a glass of juice and a sliced banana.|
Lunch- Whole wheat rolls,beans and mixed salad with olive oil,nuts and dried apricot.
Dinner- Chicken,stir fried cashew nuts,mixed vegetables,soy sauce and whole wheat noodles.
|Breakfast- Chopped fruits pancakes,coffee,one glass full fat milk and apple with peanut butter.|
Lunch- Mozzarella cheese and tomato slices,pasta with pesto sauce and cookies and one glass milk.
Dinner- Mixed beans,whole wheat rolls,salad and chocolate or vanilla puddings.
|Sunday||Breakfast- Eggs,Whole-Wheat Flour,Ground Almonds,Whole Milk, and Mashed Banana pancake,honey and a glass of juice.|
Lunch- Whole wheat bread with mashed canned sardines,tomatoes,avocado and an apple.
Dinner- Roasted potatoes,roasted beef,mixed veges and desert of a dark chocolate.
|Breakfast- One cup coffee, strawberry with cottage cheese and a glass of protein shake after breakfast.|
Lunch- Brown rice with tuna and tomato sauce,grapes and a cup of iced tea.
Dinner- Grilled pork with broccoli and couscous and a glass of hot milk.
WEEKLY DIET PLAN FOR REDUCING DAILY FAT
Fat is a big problem for health. If you want to reduce the daily fat then you should follow the diet plan given below.
|Monday||Breakfast- Stuffed cauliflower paratha with curd,chopped mixed peppers and a handful of spinach.|
Lunch- Chapati,dal,vegetables,salad and a glass of chaach.
Dinner- Grilled chicken quinoa salad and strawberry smoothie.
|Tuesday||Breakfast- Green tea,Oats with veggies with one bowl of fruits.|
Lunch- brown rice with fresh vegetable salad and dal.
Dinner- grilled chicken with soy sauce and fruit yogurt.
|Wednesday||Breakfast- Banana milkshake and three egg omelette with veggies and handful of nuts.|
Lunch- Whole wheat chapati,veg curry and veggie salad.
Dinner- Paneer frankie with cucumber spout salad and tomato soup.
|Thursday||Breakfast- Wheat toast with cheese,yogurt,boiled egg and green tea.|
Lunch– wheat chapati,with vegetable curry,fruit salad and dal- rice.
Dinner- Chicken curry with tomato and chilli chutney and a glass of wine.
|Friday||Breakfast- Green tea,Brown bread veg sandwich with one Banana and one Pear.|
Lunch- Steamed rice,veg curry,dal and a glass of chaach.
Dinner- fish curry or fish fry with soy sauce and grilled vegetables.
|Saturday||Breakfast- Green tea,Oats,cereals,fresh fruits and a glass of protein shake.|
Lunch- chapati,tomato purry,grilled and fried fresh vegetable curry and vegetable green salad.
Dinner- Ragi chapati with chole curry and vegetable salad and yogurt as desert.
|Sunday||Breakfast- Green tea with amla,besan chilla of less oil with mint chutney and a glass of milk.|
Lunch- One cup curd,potato paratha and a bowl of fruit cream yogurt.
Dinner- Chicken curry with whole wheat chapati,tomato purry and vegetable salad.
WEEKLY DIET PLAN FOR VEGETARIAN
The weekly diet plan for the vegetarians is different and according to them. We have the weekly diet chart for the vegetarians.
|Monday||Breakfast- One glass protein shake, brown bread sandwich with peanut butter and nuts.|
Lunch- Wheat chapati with veg curry,curd and vegetable salad.
Dinner- brown rice with dal and tomato,mint chutney.
|Tuesday||Breakfast- Oats with nuts and fresh fruit slices and a glass of fresh milk.|
Lunch- Roasted sweet potato salad with honey and tomato sauce.
Dinner- Chickpea curry with chapati and fruit yogurt.
|Wednesday||Breakfast- roasted or boiled chickpeas with red chili toppings and a cup of green tea.|
Lunch- Raagi Chapati,with fresh vegetable curry and a bowl of rice with salad.
Dinner- Vegetable salad and chapati with subzi or dal.
|Thursday||Breakfast- Oatmeal with a glass of milk and some fresh fruits.|
Lunch- Paneer and potatoes stuffed wraps with tomato and chili sauce.
Dinner- Lentil and bean tacos with yogurt.
|Friday||Breakfast- Apple and banana pancake with a cup of tea or coffee.|
Lunch- Roasted chickpeas and sweet potatoes stuffed rolls.
Dinner- Vegetable soup with chili flakes and yogurt stuffings.
|Saturday||Breakfast- Veg besan omelet,one glass orange juice with an apple.|
Lunch- Whole wheat chapati with a spicy cauliflower curry and a bowl of curd with salad.
Dinner- Vegetarian whole wheat noodles with tomato sauce and mint chutney.
|Sunday||Breakfast- roasted toast with peanut butter and a glass of warm milk.|
Lunch- Honey granola bars with brown rice and mashed potatoes.
Dinner- Grilled bean burger with cream cheese pancakes and fruit yogurt.
WEEKLY DIET PLAN FOR DIABETIC PATIENT
The diabetic patients have to follow many precautions and they are restricted to eat food that is not good for their health. Here we have mentioned the weekly diet plan for the diabetic patients.
|Monday||Breakfast- Vegetable dhalia with one glass low fat milk and some fruits.|
Lunch- Chapatis with barley, vegetables,dal or chicken and curd.
Dinner- Egg curry with fruit yogurt.
|Tuesday||Breakfast- Broccoli,raspberry and nuts,beans and lentils salad.|
Lunch- Chapatis with boiled dal and vegetable salad and curd.
Dinner- Carrot methi sabzi with whole wheat chapati and salad.
|Wednesday||Breakfast- Oatmeal and a glass of fresh fruit juice.|
Lunch- Low fat paneer curry with wheat chapati and rice.
Dinner- Chicken curry with chapati and some green vegetable salad.
|Thursday||Breakfast- Potato and spinach sandwich with peanut butter and a glass of orange juice.|
Lunch- Brown rice, vegetables, salad and chana or chicken or whole wheat pasta with vegetables and salad.
Dinner- Vegetable salad,spinach sabzi,dal and chana flour chapati and sugar free kheer as desert.
|Friday||Breakfast- Whole wheat bread sandwich with peanut butter along with a cup of low fat milk coffee.|
Lunch- Low fat paneer tikka with mint and tomato chutney.
Dinner- Besan chila,chapatis and a bowl of vegetable curry.
|Saturday||Breakfast- oats with fruits and nuts and a glass of fresh low fat milk.|
Lunch- Coconut chutney with idli and a glass of chaach.
Dinner- Chicken fry or grilled chicken thighs with whole wheat chapatis.
|Sunday||Breakfast- Omelet,black beans and blue berries along with a glass of fresh fruit juice.|
Lunch- Cauliflower curry with chapati and curd.
Dinner- Fish curry with chapati and brown rice.
WEEKLY DIET PLAN FOR MUSCLE GAIN
Muscle gain is not so easy. It is tough to gain muscles. If you are on the way to muscle gain, then you must follow the diet plan given below in the table.
|Monday||Breakfast- Eggs,vegetables and whole grain Muffins.|
Lunch- Apple stuffed Chicken.
Dinner- Stirred plain low fat yogurt,fresh berries and dark coco powder.
|Breakfast- Greek yogurt,granola and eggs.|
Lunch- Ground beef,tomato,onion,mayonnaise and green beans burger.
Dinner- Brown rice,spinach and black paper salad.
|Tuesday||Breakfast- Bacon egg muffins with sauce.|
Lunch- Grilled chicken with tomato and pumpkin soup.
Dinner- Sauteed spinach and ground turkey.
|Breakfast- Protein shake with cherry,chocolate smoothie.|
Lunch- Pasta with grilled chicken.
Dinner- Fish fry with spinach salad.
|Wednesday||Breakfast- Muffin-Tin Turkey and Cheese Frittatas.|
Lunch- Cheesy Pumpkin Macaroni.
Dinner- Avocado and chocolate smoothie.
|Breakfast- Pumpkin and fruits oatmeal.|
Lunch- Veggies and cheese with mashed potato rolls.
Dinner- Salmon salad with protein shake.
|Thursday||Breakfast- Oat meal,boiled egg and pasta.|
Lunch- Salmon,brown rice,veggies and salad.
Dinner- Turkey and cheese wraps.
|Breakfast- Vanilla and almond Granola with yogurt.|
Lunch- Grilled chicken with tomato sauce.
Dinner- Brown rice with spinach and tomato salad along with shrimp.
|Friday||Breakfast- Apple slice with peanut butter and a glass of protein shakes.|
Lunch- Steak,brown rice and chicken curry.
Dinner- Pasta with pesto sauce and milkshake.
|Breakfast- Boiled egg with milkshake.|
Lunch- Cream sundae with frozen bananas and yogurt.
Dinner- Sweet potato with turkey burger.
|Saturday||Breakfast- Oats with fruits,nuts and a glass of low fat fresh milk.|
Lunch- Veggies,brown rice and whole grain crackers.
Dinner- Fish fry and brown bread with peanut butter.
|Breakfast- Egg white with oats and berries.|
Lunch- Grilled chicken with bacon,lettuce and tortilla wraps.
Dinner- Whole wheat pasta with pesto sauce along with protein drink or shake.
|Sunday||Breakfast- Roasted toast with almond butter and a glass milkshake.|
Lunch- Pear,blue cheese and spinach salad.
Dinner- White fish with sweet potato and veggies.
|Breakfast- Egg and cheese scrambled fruits with protein smoothie.|
Lunch- Cheese burger with handful of raw boiled nuts.
Dinner- Chicken breast with sauce cream,corn and rice.
WEEKLY DIET PLAN FOR MUSCLE GAIN PRE-WORKOUT AND POST- WORKOUT
|Monday||Pre-workout- Aplle and almond protein shake.|
Post-workout- Steamed broccoli and baked sweet potato.
|Pre-workout- Peanut butter and banana sandwich.|
Post-workout- Sandwich and dried fruits.
|Tuesday||Pre-workout- Yogurt and whole grain tortilla.|
Post-workout- Oats with Honey and banana.
|Pre-workout- Oatmeal with low fat milk.|
Post-workout- Boiled eggs.
|Wednesday||Pre-workout- Rice cakes,|
Post-workout- Stir fried shrimp.
|Pre-workout- Greek yougurt with berries.|
Post-workout- Protein shake with muesli.
|Thursday||Pre-workout- Beef jerky with protein shake.|
Post-workout- Low fat meatloaf and sweet potato puree.
|Pre-workout- Apple slice with almond butter.|
Post-workout- Low fat chocolate milkshake.
|Friday||Pre-workout- Cooked cod and brown rice and steamed broccoli.|
Post-workout- Thin crushed Barbecue Chicken pizza.
|Pre-workout- Handful Nuts,almonds,raisins,etc.|
Post-workout- Turkey on a whole-grain wrap with veggies.
|Saturday||Pre-workout- Stuffed baked potato.|
Post-workout- Banana Ice Cream.
|Pre-workout- Egg and nuts milkshake.|
Post-workout- Low fat yogurt and berries.
|Sunday||Pre-workout- Roasted beet and lentils salad.|
Post-workout- Banana and strawberry smoothie.
|Pre-workout- Protein shake.|
Post-workout- Low fat milk and fruit smoothie.
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