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Apple-almond pancakes: 1 frozen whole-grain pancake topped with 1 Tbsp almond butter + ½ sliced apple + 1 tsp honey. #2 Discover Meal Plans. ). Knowing how to plan meals, menus, and recipes makes dieting over 40 simple and fun. Serve with 1 medium sweet potato + 2 cups spinach* sautéed in 2 tsp olive oil. Portobello stroganoff: 2 portobello mushrooms, sliced and sautéed in 2 tsp olive oil, cooked in 2 tsp tomato paste + ¼ cup low-sodium chicken broth + 2 Tbsp nonfat sour cream; serve over 2 oz cooked whole-wheat egg noodles. Choose from 50 heart-healthy dishes that you can easily mix and match. If you want to get rid of those extra pounds, it’s important to find a program which works for you. Ensure to have all the food groups … How to Lose 10 Pounds in a Month (Or Less! I’ve also typed up the full recipes for you below – these recipes just serve me (they just serve 1). Brown rice-edamame salad: ¼ cup cooked brown rice* + ½ cup edamame* + ½ cup grated carrots* + 1 sliced scallion + 1 tsp peanut oil + 2 tsp rice wine vinegar + 2 tsp reduced-sodium soy sauce + 1 Tbsp crushed peanuts. Serve with 15 grapes*. I have based this day of eating and weight-loss meal plan on a 1400 calorie diet – and I am also showing you (in the video) how to adjust it slightly for a 1200 or a 1600 calorie diet. Reduce your current intake by 500-1,000 calories per day if weight loss is your goal. Crispy chicken with sweet potatoes: 4 oz skinless chicken breast* dipped in 1 egg white and then in ¼ cup unseasoned bread crumbs, roasted in a 400°F oven for 25 minutes. South Beach Diet provides healthy fats (50-55% of daily calories), more quality carbs (50g net carbs per day) and more lean protein (25% to 30% of daily calories), which helps preserve lean muscle mass—this is especially important during weight loss. 16. 22. Calculate Your Macronutrients; Plan Your Meals; Start Cooking; The 7-Day Keto Meal Plan; Supplements; Supplements for the Keto Meal Plan; A keto meal plan is your key to success on the … Egg plate: 1 egg scrambled in 1 tsp olive oil + 1 slice veggie bacon + ½ grapefruit* + 1 whole-wheat … ⅓ cup nonfat ricotta cheese + 1 Tbsp chopped fresh herbs + 10 small whole-wheat crackers, 50. 7 oz full-fat plain Greek yogurt with 1 Tbsp chia seeds 1/2 grapefruit. This is a slightly different take on my “What I eat in a day to lose weight” series that I have been sharing with you on my YouTube channel. Serve with ½ pear*. It is important to show some of them with … Mexican couscous: ¼ cup whole-wheat couscous* cooked in ½ cup low-sodium chicken broth + 1 pinch cumin + 1 Tbsp lime juice + 1 tsp olive oil; toss with ½ cup thawed frozen corn* + ½ cup no-salt-added canned black beans* + ½ cup chopped tomato*. *Tea in photo is plain rooibos tea (unsweetened and black) – just in case you were wondering! ¼ cup guacamole + 1 cup sliced red and yellow peppers, 45. Serve with ¼ cup no-salt-added canned garbanzo beans* + 1 cup cherry tomatoes. 27. Serve with 1 cup nonfat milk (or soy milk). Strawberry ricotta waffles: Top 1 toasted whole-grain frozen waffle with ½ cup nonfat ricotta cheese + 1 cup sliced strawberries* + 1 Tbsp maple syrup. 25. Salmon sandwich: Drizzle 3 oz canned salmon with 2 tsp pesto; place on 1 whole-wheat deli flat + 2 slices tomato + ¼ cup arugula. Serve with 2 tangerines. 21. Freshly prepared meals are the best choice always. 29. "Choosing foods with omega-3 fatty acids and mono- and poly-unsaturated fats can help lower blood pressure and cholesterol even more than limiting the cholesterol you eat," says Penny Kris-Etherton, PhD, RD, a professor of nutrition at Penn State University. Ps. Spinach-feta omelet: Cook 6 egg whites in 2 tsp olive oil; stir in 1 cup chopped spinach + 1 tsp crumbled feta cheese. Egg plate: 1 egg scrambled in 1 tsp olive oil + 1 slice veggie bacon + ½ grapefruit* + 1 whole-wheat English muffin, 5. Peanut butter—pear toast: 1 slice whole-wheat bread + 2 Tbsp unsalted peanut butter + ½ sliced pear*, 3. Whole-wheat pasta with turkey meat sauce: Sauté 4 oz ground turkey breast* in 1 tsp olive oil with ½ clove garlic; add 1 cup no-salt-added tomato sauce + ½ tsp Italian seasoning and heat for 10 minutes; serve over 2 oz cooked whole-wheat spaghetti, 34. Many women over 50 require 1,200-1,500 calories per day for weight loss, and 1,600-2,200 calories daily to maintain a healthy weight. Every item on this page was chosen by a Woman's Day editor. 17. Raisin spice breakfast sundae: Whisk 1 tsp honey + dash each nutmeg and cinnamon into 1 cup nonfat plain yogurt; top with 2 Tbsp raisins* + 2 Tbsp chopped pecans, 12. Honey-mustard salmon: 4 oz salmon fillet* topped with 1 Tbsp honey mustard mixed with 1 tsp olive oil and broiled for 6 to 8 minutes; serve over ¼ cup whole-wheat couscous*, cooked and tossed with ½ cup chopped tomato* + 1 Tbsp pine nuts. Serve with 1 medium baked potato + 2 Tbsp nonfat Greek yogurt. It also follows the American Heart Association guidelines to fill your total calories with 30% fat (less than 7% coming from saturated sources) and no more than 300mg of cholesterol or 1,500mg of sodium. Egg white tostada: Cook 3 egg whites in nonfat cooking spray; place on a 6" corn tortilla that has been warmed in the oven; top with ¼ sliced avocado + ½ cup chopped tomato* + 1 sliced scallion + ½ cup no-salt-added canned pinto beans*, 11. After a complete consultation, our dieticians and nutritionists will formulate a personalised diet for weight loss for female. Curried chickpea pita: Stuff a 6" whole-wheat pita pocket with ½ cup no-salt-added canned chickpeas* + 1 Tbsp raisins + ¼ cup grated carrots + 2 tsp lime juice + 1 tsp olive oil + ¼ tsp curry powder; top with ¼ cup nonfat Greek yogurt. 28 Days Weight Loss Meal Plan For Women Aakansha singh January 16, 2020 4 Comments Cinderella Solution Weight Loss Program For Women's Review No Exercise – No Pills – No Dieting. Turkey burger and Asian cucumber salad: 4 oz turkey burger* + 2 tsp light olive oil mayonnaise whisked with a dash of hot sauce + 2 slices tomato + ¼ cup baby spinach on a whole-wheat hamburger bun. Pasta pesto toss: 2 oz cooked whole-wheat penne* tossed with ½ cup no-salt-added canned cannellini beans* + 1 cup cooked green beans + 2 Tbsp pesto sauce + ¼ cup low-sodium chicken broth, 33. And you can also check out my “What I eat in a day to lose weight” video series on my YouTube channel, for more weight-loss meal inspiration. 18. 31. On lower days, drop to 60-80g a day rather than 100. A few tips and tricks will get you on the road toward a happy, healthy life after 40! Breakfast. -*2 slices bread (100% whole rye, wholegrain gluten-free or wholegrain), 1/3 cup cooked chickpeas (or canned,and rinsed), -a sprinkle of Italian herb mix (optional), -in a bowl, roughly smash the chickpeas with a fork, -add fresh lemon juice, sea salt, black pepper and Italian herbs to the chickpeas, -add 1/3 of an avocado to the ingredients, smash and mix again with a fork, -slice the tomato, and add a few slices on top of the mix, -add a few fresh spinach leaves on top of the tomato slices, -finish off the sandwich with the 2nd slice of bread, Roughly 400 cal (depending on bread used), *This recipe and calorie estimate is based on each slice of bread being roughly 100 calories, -in a small bowl, mix the tahini with the lemon juice, sea salt and black pepper, -optionally add some Italian herb mix and a tiny pinch of cayenne pepper, -add 1 to 3 teaspoons of warm water and mix again, -chop the veggies into slices and serve on a plate, -dunk the veggie sticks and cherry tomatoes into the dip, -veggies to steam (I used broccoli and zucchini), -1/2 teaspoon cooking oil (I use macadamia oil), -1/2 Tablespoon unsweetened balsamic vinegar, -wrap the sweet potato in foil and bake in the oven for about 40 minutes (or until soft), -toss the skinless chicken breast in a bowl with 1/2 teaspoon oil, 1/2 Tablespoon unsweetened balsamic vinegar, a squeeze of fresh lemon juice, 1/4 teaspoon ginger powder, 1/4 teaspoon mustard powder, 1/2 teaspoon honey, sea salt and black pepper, -bake the chicken on a baking tray for about 20 minutes (or until fully cooked), turning half way, -serve the cooked chicken breast with the sweet potato and steamed vegetables, -slice the sweet potato on top and drizzle 1 teaspoon of tahini on top with Italian herb mix, sea salt and black pepper, -add a sprinkle of sea salt and pepper to the veggies with a squeeze of fresh lemon juice. 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