The fitness of the human body depends on the diet. A healthy diet is key to leading a productive life and also keeps you fit by protecting against several diseases. The World Health Organization says that 80% of some health ealth issues including stroke, heart-related disorders, and Type 2 diabetes can be prevented by eating a healthier diet.
A healthy diet plan is all about the balance of how much nutrition your body needs. Preparing a perfect meal plan with a little bit of fat, some protein, complex carbohydrates, and fiber can be a difficult task for some.
In this article, we have added a 7 day healthy diet plan for women to help them achieve their fitness goals. If you keep track of your diet with no more or less eating, it will give you a lot of benefits, which we’ll discuss in this article.
What is a Healthy Diet Plan?
A healthy diet plan is one that contains all the nutrients your body needs without exceeding the daily required limit. Diet can pose a great impact on your health. The ratio of people with disorders, especially heart diseases, is increasing exponentially. Like 37% of the people in the US are experiencing heart disease. A healthy diet can not only help you in your weight loss journey but also reduce the risk of developing a number of diseases, including heart disease.
In a healthy meal plan, the main focus is on adding fresh fruits, vegetables, nuts, beans, low-fat or fat-free dairy products, and whole grains to your daily routine. Moreover, in case you are not a vegetarian, you can also add poultry, eggs, fish, and lean meats as well. The goal is also to lower the intake of added sugars, sodium, and trans and saturated fat, all of which are harmful to your health, as well as serving as a hurdle for weight loss. You need to get control of your portion size, i.e., what to eat when to eat, and how much to eat.
However, don’t worry; we are here to serve you. You can find a 7 day healthy diet plan for women’s weight loss below in this article.
What to Choose for a Healthy Diet?
From a sea of nutritious foods, you need to pick up some that cater to a healthy diet. Following are some foods you can opt for in a healthy diet plan:
Fruits
Fruits are an ideal choice for tailoring a healthy diet. It holds a lot of benefits for protecting your organs, fulfilling your nutritional needs, and keeping your body functioning properly.
Vegetables
Whenever it comes to a healthy diet, vegetables can win the game. Making half of your plate with vegetables can be a smart choice. According to a study, only 33% of American adults fulfill the amount of vegetable intake required by the body. So, a healthy diet should be prepared and followed with a definite portion of these.
Whole grains
Fiber and nutrients are all that a healthy meal contains. Whole grains are an excellent source of these additional nutrients, including oats, brown rice, and whole grain breads.
Healthy fats
Nuts and fatty fish are known to have a significant amount of Omega-3 fatty acids. These can provide a healthy addition to your diet as well.
Lean proteins
Lean proteins are those with low fat but high protein content. It can include ground turkey, grilled chicken, and white fish.
7 Day Healthy Eating Plan
Preparing a healthy diet plan with low- fat and high-protein foods can be difficult. Research says that about 34.2%%of the adults today are having overweight issues. If you are also one of them, we have prepared a diet chart for women, whether their aim is to lose weight or just stay healthy. Here is a weekly sample of a free, healthy diet plan for women that you can follow for a number of benefits.
Day 1
| Meal | Option | Calories |
| Breakfast | Nonfat plain Greek yogurt (1 cup)Blueberries (3/4 cup)Slivered almonds (1 1/2 Tbsp.)Honey (2 tsp.) | 297 |
| A.M snack | Raspberries (1 cup) | 64 |
| Lunch | Spinach & Strawberry Meal-Prep Salad (1 serving) | 374 |
| P.M snack | Orange (1 medium) | 62 |
| Dinner | Curried Sweet Potato & Peanut Soup (1 serving)Toasted whole-wheat bread, (1 slice) | 416 |
Daily Totals:
Calories: 1,212, carbohydrates: 132 g, fat: 51 g, fiber: 30 g, protein: 70 g, sodium: 1,332 mg, saturated fat: 9 g.
Day 2
| Meal | Option | Calories |
| Breakfast | One whole wheat bagelCream cheese (3 tablespoons) | 441 |
| A.M snack | Baby carrots (1 cup)Cauliflower pieces (1 cup)Ranch dressing (2 tablespoons) | 191 |
| Lunch | Veggie burgerWhole grain bunCheddar cheese (1 slice)Apple (1 sliced) | 573 |
| P.M snack | Banana (1 medium)Peanut butter (2 tbsp.) | 293 |
| Dinner | Trout fillet (4 ounces)Steamed green beans (1 cup)Brown rice (1 cup)Garden salad (1 small) with Salad dressing (1 tbsp.) | 526 |
Daily Totals:
Calories: 2,028, carbohydrates: 232 g, fat: 87 g, protein: 88 g.
Day 3
| Meal | Option | Calories |
| Breakfast | Apple-Cinnamon Muesli (1 serving) | 453 |
| A.M snack | Hummus (¼ cup)Sliced bell pepper (1 cup) | 132 |
| Lunch | One-Pot Chicken & Rice Soup (1 serving)Orange (1 medium)1 container low-fat plain strained (Greek-style) yogurt (5.3 oz.) | 683 |
| P.M snack | Snickerdoodle Almonds (1 serving) | 248 |
| Dinner | Unstuffed Cabbage Roll Skillet (1 serving)Mixed greens + other salad veggies of your choosing (2 cups)Parsley-Lemon Vinaigrette (1 serving) | 442 |
Daily Totals:
Calories: 1,986, carbohydrates: 198 g, fat: 91 g, fiber: 29 g, protein: 116 g, sodium: 2,002 mg.
Day 4
| Meal | Option | Calories |
| Breakfast | Bran cereal (1 cup)Fat-free milk (1 cup)Blueberries (1/4 cup) | 265 |
| A.M snack | Apple (1 medium) | 95 |
| Lunch | Spinach & Strawberry Meal-Prep Salad (1 serving) | 374 |
| P.M snack | Orange (1 medium) | 62 |
| Dinner | Charred Shrimp, Pesto & Quinoa Bowls (1 serving) | 429 |
Daily Totals:
Calories: 1,225, carbohydrates: 148 g, fat: 50 g, fiber: 39 g, protein: 75 g, sodium: 1,363 mg, saturated fat: 9 g.
Day 5
| Meal | Option | Calories |
| Breakfast | Overnight Oats (one mashed banana, 2 tablespoons chia seeds, oats (1/2 cup), almond milk (1 cup), cinnamon (1 teaspoon) | 431 |
| A.M snack | Fresh pear (1 medium)Almonds (1 ounce (22)) | 271 |
| Lunch | Fried egg (1)Whole wheat bread (1 slice)Mashed avocado (½)Apple (1 medium) | 408 |
| P.M snack | Hummus (3 tbsp)Baby carrots (1 cup)Cherry tomatoes (1 cup) | 140 |
| Dinner | Whole wheat english muffin (1)Tomato (1 slice), two leaves lettuce, onion (1 slice)Turkey burger (5 ounce)Ketchup (2 tbsp) | 531 |
Daily Totals:
Calories: 1,781, carbohydrates: 213 g, fat: 78g, protein: 80 g.
Day 6
| Meal | Option | Calories |
| Breakfast | Sun-Dried Tomato & Feta Egg Bites (1 serving)Anti-Inflammatory (1 serving) Lemon-Blueberry Smoothie | 512 |
| A.M snack | 1 clementine | 35 |
| Lunch | One-Pot Chicken & Rice Soup (1 serving)Orange (1 medium)1 container low-fat plain strained (Greek-style) yogurt (5.3 oz.) | 638 |
| P.M snack | Snickerdoodle Almonds (1 serving) | 248 |
| Dinner | Balsamic-Butter Salmon Bites (1 serving)Garlic-Butter Brussels Sprouts (1 serving)Cooked brown rice (½ cup) | 537 |
Daily Totals:
Calories: 2,015, carbohydrates: 198 g, fat: 91 g, fiber: 29 g, protein: 116 g, sodium: 2,002 mg.
Day 7
| Meal | Option | Calories |
| Breakfast | Bran cereal (1 cup)Fat-free milk (1 cup)Blueberries (1 cup) | 328 |
| A.M snack | Orange (1 medium) | 62 |
| Lunch | Tuna, White Bean & Dill Salad (1 serving) | 296 |
| P.M snack | Raspberries (1 cup) | 64 |
| Dinner | Toaster-Oven Tostadas (1 serving) | 457 |
Daily Totals:
Calories: 1,206, carbohydrates: 187 g, fat: 39 g, fiber: 55 g, Protein: 55 g, Sodium: 1,203 mg, saturated fat: 8 g.
Conclusion
A healthy diet plan is one that makes sure to fulfill the demands of your body while keeping the intake of food within limit. It restricts harmful choices from being a part of your diet, such as added sugar, trans fat, and sodium. A healthy diet plan can offer you a lot of advantages, including leading a healthy and productive life,
upgrading your standard of living, and preventing you from falling prey to several diseases. You are required to focus on adding fresh fruit, vegetables, lean proteins, and whole grains to your daily meal routine.
This article provides a 7-day diet plan for weight loss or other purposes by offering a healthy division of breakfast, lunch, a.m/p.m snacks, and dinner along with the calories mentioned. The recommendation is that you should consult your healthcare provider before tailoring your diet plan.
