How is your current diet looking like? Do you see any changes in your weight loss program or you feel stuck in the same phase? You are not alone. A lot of people train for hours and track their calorie-intake to the gram but still cannot shake off the excess body weight. Nutrition experts would argue that the problem is not always in how much calories you avoid.
While we keep our eyes on the calories, we are ignoring other vital nutrients the body needs to keep healthy. As you tone down on calories on one side, you also have to load up on proteins, fiber, and vitamins on the other end. The secret lies in balancing all nutrients in your diet. Also, getting in a fitness program that challenges your body on every level helps keep unwanted body fat away. There is also the added benefit of growing stronger each day.
Table of Contents
The Right Calorie Count. Weight Loss Diet Plan (1200 to 1400 calories). Healthy Lifestyle Diet (1600 to 1800 calories). Active Lifestyle Diet (2000 to 2200). Conclusion.
The Right Calorie Count How much calories your body needs will depend on your body type and the lifestyle you need. Ideally, people with a slow metabolic rate require a diet with few calories in it. This allows their body to digest all calories without leaving an excess that will be turned into fat.
On the other hand, people with a faster metabolic rate require more calories on their diet to maintain a healthy body mass. It is also possible to tailor your diet so that it includes more energy giving nutrients to fuel you through the day. Fortunately, there are already established diet plans to help you meet any health goal you want. Whether you are looking to eliminate excess calories, add more nutrients, or boost your energy levels, in the diet you take, we will look at three diet plans that can help you achieve just that.
So, you no longer have to starve or stuff yourself just to maintain a healthy body mass. These three meal plans carry different calorie levels as follows;
1200-1400 KCAL (Weight Loss Plan) 1600-1800 KCAL (Healthy Meal Plan) 2000-2200 KCAL (Active Lifestyle Plan
Here is the best part: you still get to enjoy great meals whipped up with easy to find ingredients.
Weight Loss Diet Plan (1200 to 1400 calories) This diet plan is designed to help you lose weight and at the same time consume healthy nutrients. It is meant for those with a slow metabolic rate and wants to lose excess weight by toning down on calories. This plan is also designed for anyone who rarely gets time to work out but still wants to feel healthy and strong from the meals they eat. Each meal on the menu delivers between 1200 and 1400 calories in a day. Within the course of 7 days, this will be the number of calories you will be consuming. You also get to snack in between meals so you don't get tempted to binge on an ice cream tab.
Breakfast What a great way to start your morning than on a Greek-style omelet with whole grain toast. This only packs 283 calories which is enough to fuel you through your morning errands. As a snack, you get to enjoy slices of goat cheese garnished with cherry tomatoes and olives. This adds another 150 calories which are enough to boost to last you until lunch. Alternatively, breakfast could be tasty homemade whole wheat crepes loaded with mushroom and cheese. This serving pack 212 calories which as you notice is less than what you started with. Your midday snack will consist of plain yogurt with a fruit of choice which packs 120 calories, again less than the initial snack. The idea behind this is to start you off on loads of calories then reduce the intake as you go through the week.
Lunch Lunch is designed to take your calorie intake up again. On the menu is sumptuous chicken breast garnished with green salad and whole grain couscous. Your body is getting a whopping 364 calories which fuel you with energy to take you through the rigorous afternoon. You also get to snack on a tasty slice of apple pie. Alternatively, cabbage salad would also be great for after lunch snack. Both options pack a total of 157 calories.
Option two, for lunch, is beef stew with veggies which packs 312 calories. Snack time is a creamy serving of ricotta topped with mixed nuts and strawberries. This loads you up with 132 calories in total.
Dinner After a long day, you just want to settle in for a nice meal before you retire to bed. For dinner, nothing compliments a peaceful evening like baked salmon with veggies. This serving fuels you up with 268 calories. There is no snack for tonight so a glass of water is all you will need.
On a different night, dinner would be Teriyaki salmon served with noodles and a bowl of veggies. This packs a total of 335 calories which preps you up for the weekend of fun or makes up for lost calories in case you missed lunch. By the end of the day, you consumed a total of 1222 calories. Your body can easily manage this figure without having to convert excess calories into fats.
Healthy Lifestyle Diet (1600 to 1800 calories)
Do you always find it hard to plan healthy meals in between your busy schedules? The healthy lifestyle diet plan is just what you need to ensure you are eating enough carbs, proteins, vitamins, and healthy fats your body needs. After losing a lot of weight on the first meal plan, the healthy lifestyle is tailored to help you gain healthy weight and achieve your optimum body mass index or BMI. By the end of the day, you will have consumed between 1600 to 1800 calories. This diet plan comes with a 200 to 400 calorie boost (from the previous plan) which your body will use to build healthy muscle.
Breakfast Breakfast starts off with your favorite Greek-style omelet with a serving of whole grain toast. The only difference here is that the portions are upped so that you get a total of 425 calories by the time you are done. That extra 142 calories are what your body will use to build more muscle. Snack time is the same old goat cheese with cherry tomatoes and olives. You also get 2 pieces of crisp rye bread) to raise the calories to 225. On a different day of the week, you still get to enjoy those tasty homemade crepes you made. The best part is that you get to up the serving so you get about 360 calories in the morning. For your snack, you guessed right, vanilla yogurt with berries or any fruit of your choice. Again the portions are increased to bring the calories to 215.
Lunch If you loved the chicken in the previous diet plan, you still get to enjoy it on this one. To go with your chicken breast is a serving of green salad with couscous (whole grain). Once more, the portions are stepped up to bring the calories to 225. For dessert, you still get to choose between cabbage or apple pie. This new portion should bring your calorie count to 157. On a different day, lunch can still be beef stew with veggies but this time you add a serving of buckwheat. The calorie could amount to 507. For something different, you could enjoy a homemade chicken burger with a sizzling bowl of broccoli soup. Tasty as usual and your calories amount to 502. For your afternoon snack, there is no harm in going for ricotta with mixed nuts or berries. With the portion upped, you are looking at 214 calories by the time you are done. Alternatively, baby carrots with celery and black olives would make a good afterlunch snack packing a total of 215 calories.
Dinner As you come home for dinner, no doubt you are looking forward to baked salmon with assorted veggies. This time you also get a serving of brown rice to raise the calories to 477. If you are not up for Salmon, you can go for something different like rainbow trout served with one baked potato and veggies. The calorie count for this is 542. By the end of the day, you will have consumed a total of 1790 calories which is within the limit.
Active Lifestyle Diet (2000 to 2200)
This is the diet you go when you really want to bulk up and boost your endurance in the gym. In addition, this meal plan is perfect if you lead a really active lifestyle—for instance, an athlete, professional bodybuilder, or work in construction. You want to feel energized through the day and have enough strength to handle the many difficult tasks you will be facing. No, you do not need gallons of hard-brewed coffee to keep you going through the mountain of work that needs to be cleared. You just need to follow this active lifestyle diet going for you each week.
Breakfast On the first week, we have the usual Greek style omelet with whole grain served in portions that amount to 613 calories. During the day, you get to enjoy your usual goat cheese slice with olives, cherry tomatoes, and crispy rye bread. The portion is upped to meet a 262 calorie count. On the second week, your morning breakfast switches to a crunchy avocado-egg toast. This packs 637 calories to fuel you through the morning. Just before noon, there is your usual snack of vanilla yogurt with fruit to boost your calories by 215.
Lunch Chicken breast is still on the menu served with green salad and couscous. Portions are increased to bring the calories to 467. For your afternoon snack, you get to choose between two pieces of apple pie or a bowl of cabbage salad. You are looking at 304 calories by the time you are done. By week two, you will definitely be looking forward to lunch. On the menu is juicy and crunchy steak wrap packing a total of 638 calories. Afterward, you get to snack on baby carrots with rye bread, celery and Caesar dip for garnish. Calories add up to 225 by the time you finish your snack.
Dinner For dinner, week work has your favorite teriyaki salmon with rice noodles and veggies. As you enjoy every bite, you are assured of packing 621 calories when you clear your plate. On a different day the same week, meatloaf stuffed with feta and spinach. Dig in with a side serving of veggies to boost your calorie intake to 641. For week two, chicken breast is back on the menu served with Caesar salad. This packs a calorie count of 475. On a different day, salmon makes for a great dinner choice garnished with eggplant sautĂŠ. The calories in this serving amount to 573.
By the end of the day, you should gain 2062 calories on week 1 and 2041 calories on week 2.
Conclusion Keeping track of your calories does not mean avoiding all the meals you love and settling for a boring bowl of salad. You could have the meal plans worked out for you so that all you do is source the ingredients and get busy in the kitchen. There is no harm in switching up the ingredients on the menu, just ensure your calorie calculator provides the same counts as on the diet plan you chose. Healthee Kitchen offers the best services in healthy food deliveries in Toronto. They have a team of highly qualified professionals who always do the hard work of counting calories, planning and preparing all the meals. This saves their clients the time and effort of planning healthy eating plans, giving them an opportunity to focus on hitting their health goals. As a customer, all you need to do is choose a meal plan and wait for it to be delivered at your door. Contact them today and enjoy stress-free healthy meals.
The End
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