Salad food diet

Salad food diet

Do you want to lose 10 pounds in a month? We have come to your rescue with some weight loss plans!

Losing weight rapidly isn’t always the best strategy, but we understand that sometimes you have a deadline, such as a vacation or a wedding to attend. And while there are hundreds of different ways to lose weight fortnight, the adversities of such weight loss outweigh the benefits!

Thus, to ensure a smooth transition from fat to healthy, a proper diet coupled with stringent exercise regimes is what you should look for. 

With that being said, we have prepared three days of meal plans that would help you in weight loss! Sounds interesting, right? Let’s have a look!

Day 1

Bowl of fresh saladBowl of fresh salad

Breakfast– Eggs and toast

  • 1/2 cup egg whites
  • 5 cherry tomatoes
  • 1 cup skim milk
  • 1 tsp extra virgin olive oil
  • 1 slice whole-wheat toast
  • 1/2 cup raspberries

Calories: 333 Proteins: 27g Carbs: 43g Fats: 7g

Lunch – Buddha bowl

  • 113g grilled chicken
  • 3/4 cup cooked bulgur
  • 2 tbsp chopped onion
  • 1/4 cup sliced zucchini
  • 1 tbsp vegan cheese
  • 2 tbsp tahini
  • 1 1/2 cup chopped bell pepper
  • 1 tbsp cilantro

Calories: 519 Carbs: 38g Proteins: 37g Fats: 27g

Dinner –Grilled Salmon 

  • 1 cup wild rice
  • 133g grilled salmon
  • 1 tbsp olive oil
  • 1 tbsp almonds
  • 2 cups baby spinach
  • 1 tbsp balsamy vinegar
  • 1/2 cup diced cantaloupe

Calories: 503 Fats: 15g Proteins: 39g Carbs: 50g

Total Intake for the Day: Calories: 1366 Proteins: 98g Fats: 49g Carbs: 140g

Day 2

Desserts on a plate
Desserts on a plate

Breakfast

  • 1 cup unsweetened almond milk
  • 1 medium-sized banana
  • 3/4 cup bran flakes
  • 14g raisins 

Calories: 289 Fats: 3g Proteins: 6g Carbs: 63g

Lunch – Sandwich and Fruit

  • 1 whole-wheat pita
  • 85g turkey breast
  • 1 tbsp reduced-fat mayonnaise
  • 2 medium-sized kiwis
  • 1/2 large bell pepper
  • 1 tsp mustard
  • 3 lettuce leaves 

Calories: 413 Fats: 8g Proteins: 30g Carbs: 59g

Dinner – Sweet Potato Miso Tempeh 

This recipe makes 4 servings.

  • 1/2 kg sweet potatoes
  • 2 tbsp low sodium soy sauce
  • 2 tbsp toasted sesame oil
  • 1 tbsp honey
  • 2 tbsp miso paste
  • 2 tsp ground ginger
  • 1 1/4 tsp granulated garlic
  • 2 tbsp rice vinegar
  • 1/4 tsp cayenne powder
  • 2 packages of tempeh
  • 453g green beans

Calories for one serving: 413 Fats: 8g Carbs: 59g Proteins: 30g

Total Intake for the Day: Calories: 1317 Fats: 26g Proteins: 67g Carbs: 223g

Day 3

Chicken with salad on plate
Chicken with salad on plate

Breakfast – Protein Oatmeal

  • 1 cup almond milk (unsweetened)
  • 5 tbsp protein powder
  • 1/2 cup rolled oats
  • 1 tbsp chocolate chips
  • 1 tbsp honey

Calories: 414 Proteins: 32g Fats: 9g Carbs: 54g

Lunch – Paleo Cobb Salad 

This recipe makes 2 servings.

For the salad

  • 1 cup cooked chicken
  • 1 1/2 eggs
  • 1/2 cup cherry tomatoes halves
  • 3 slices bacon (sugar & nitrate-free)
  • 1/2 avocado
  • 1 1/2 stalks of green onions
  • 2 cups chopped romaine lettuce

For the dressing

  • 1 tbsp apple cider vinegar
  • 1/2 garlic clove
  • 1 tbsp extra virgin olive oil
  • 1/2 tbsp Dijon mustard
  • 1 pinch sea salt
  • 1 pinch ground black pepper. 

Calories: 512 Fats: 42g Proteins: 27g Carbs: 8g

Dinner – Nourish Bowl

  • 85g grilled chicken
  • 1/2 cup butternut squash
  • 1/2 cup cooked quinoa
  • 1/2 medium-sized avocado
  • 1 tsp olive oil
  • 2 tbsp cilantro
  • 1 cup kale 

Calories: 457 Fats: 20g Carbs: 53g Proteins: 26g

Total Intake for the Day: Calories: 1383 Fats: 71g Proteins: 85g Carbs: 115g