Exercise Without A Dietary Plan Is In Vain

A combination of exercise and a robust, adhered to diet plan provides the highest rate of return on the investment

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Without a strict diet plan, all of the daily workout routine may well be rendered in vain. A strict diet plan not only helps the body to improve its health but also burn fat instantly. The combination of exercise and proper diet, strictly followed will soon show results, ridding the body of fat and increasing energy within a trimmed down healthy body. The challenge is to stay the course and allow the routine to grow into a habit. There is a 7-day diet plan to follow for fat loss and when followed, results will begin to show. 

Monday 

Breakfast: 1/2 cup egg whites scrambled with 1 teaspoon olive oil, 1 teaspoon chopped basil, 1 teaspoon grated Parmesan, and 1/2 cup cherry tomatoes1 slice whole-grain toast1/2 cup blueberries1 cup skim milk

Snack: 1/2 cup fat-free Greek yogurt topped with 1/4 cup sliced strawberries

Lunch: Salad made with: 3/4 cup cooked bulgur, 4 ounces chopped grilled chicken breast, 1 tablespoon shredded low-fat cheddar, diced grilled veggies (2 tablespoons onion, 1/4 cup diced zucchini, 1/2 cup bell pepper), 1 teaspoon chopped cilantro, and 1 tablespoon low-fat vinaigrette.

Snack: 2 tablespoons hummus and 6 baby carrots

Dinner: 4 ounces grilled salmon1 cup wild rice with 1 tablespoon slivered toasted almonds1 cup wilted baby spinach with 1 teaspoon each olive oil, balsamic vinegar, and grated Parmesan1/2 cup diced cantaloupe topped with1/2 cup all-fruit raspberry sorbet and 1 teaspoon chopped walnuts

Tuesday Breakfast: 3/4 cup steel-cut or old-fashioned oatmeal prepared with water; stir in 1/2 cup skim milk, 2 links country-style turkey sausage1 cup blueberries

Snack: 1/2 cup fat-free ricotta cheese with 1/2 cup raspberries and 1 tablespoon chopped pecans

Lunch: Salad made with: 2 cups baby spinach, 4 ounces grilled chicken, 1 tablespoon chopped dried cranberries, 3 slices avocado, 1 tablespoon slivered walnuts, and 2 tablespoons low-fat vinaigrette1 apple1 cup skim milk

Snack: Smoothie with 1 oz apple vinegar cider, 4 leaves of kale, 1/2 banana, 1/2 cup low-fat yougurt

Dinner: 1 turkey burger 3/4 cup roasted cauliflower and broccoli florets 3/4 cup brown rice 1 cup spinach salad with 1 tablespoon light balsamic vinaigrette

Wednesday 

Breakfast: Omelette made with 4 egg whites and 1 whole egg, 1/4 cup chopped broccoli, 2 tablespoons each fat-free refried beans, diced onion, diced mushrooms, and salsa Quesadilla made with 1/2 of one small corn tortilla and 1 tablespoon low-fat jack cheese1/2 cup diced watermelon

Snack: 1/2 cup fat-free vanilla yogurt with 1 sliced apple and 1 tablespoon chopped walnuts

Lunch: Salad made with 2 cups chopped Romaine, 4 ounces grilled chicken, 1/2 cup chopped celery, 1/2 cup diced mushrooms, 2 tablespoons shredded low-fat cheddar, and 1 tablespoon low-fat Caesar dressing 1 medium nectarine1 cup skim milk

Snack: 1 fat-free mozzarella string cheese stick1 medium orange

Dinner: 4 ounces shrimp, grilled or sauteed with 1 teaspoon olive oil and 1 teaspoon chopped garlic1 medium artichoke, steamed 1/2 cup whole wheat couscous with 2 tablespoons diced bell pepper, 1/4 cup garbanzo beans, 1 teaspoon chopped fresh cilantro, and 1 tablespoon fat-free honey mustard dressing

Thursday 

Breakfast: 1 light whole-grain English muffin with 1 tablespoon of nut butter and 1 tablespoon sugar-free fruit spread1 wedge honeydew1 cup skim milk 2 slices Canadian bacon

Snack: Yogurt parfait made with 1 cup low-fat vanilla yogurt, 2 tablespoons sliced strawberries or raspberries, and 2 tablespoons low-fat granola

Lunch: Wrap made with 4 ounces thinly sliced lean roast beef, 1 6-inch whole wheat tortilla, 1/4 cup shredded lettuce, 3 medium tomato slices, 1 teaspoon horseradish, and 1 teaspoon Dijon mustard 1/2 cup pinto beans or lentils with 1 teaspoon chopped basil and 1 tablespoon light Caesar dressing

Snack: 8 baked corn chips with 2 tablespoons guacamole

Dinner: 4 ounces grilled halibut 1/2 cup sliced mushrooms sautéed with 1 teaspoon olive oil, 1/4 cup chopped yellow onion, and 1 cup green beans Salad made with 1 cup arugula, 1/2 cup halved cherry tomatoes, and 1 teaspoon balsamic vinaigrette 1/2 cup warm unsweetened applesauce with 1/4 cup fat-free vanilla yogurt,1 tablespoon chopped pecans and dash cinnamon

Friday 

Breakfast: Burrito made with: 1 medium whole wheat tortilla, 4 scrambled egg whites, 1 teaspoon olive oil, 1/4 cup fat-free refried black beans, 2 tablespoons salsa, 2 tablespoons grated low-fat cheddar, and 1 teaspoon fresh cilantro 1 cup mixed melon

Snack: 3 ounces sliced lean ham1 medium apple

Lunch: Turkey burgerSalad made with: 1 cup baby spinach, 1/4 cup halved cherry tomatoes, 1/2 cup cooked lentils, 2 teaspoons grated Parmesan, and 1 tablespoon light Russian dressing 1 cup skim milk

Snack: 1 fat-free mozzarella string cheese stick1 cup red grapes

Dinner: 5 ounces grilled wild salmon 1/2 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

Saturday 

Breakfast: Frittata made with 3 large egg whites, 2 tablespoons diced bell peppers, 2 teaspoons chopped spinach, 2 tablespoons part-skim shredded mozzarella, and 2 teaspoons pesto 1/2 cup fresh raspberries 1 small bran muffin1 cup skim milk

Snack: 1/2 cup low-fat vanilla yogurt with 1 tablespoon ground flaxseed and 1/2 cup diced pear

Lunch: 4 ounces sliced turkey breast Tomato-cucumber salad made with 5 slices tomato, 1/4 cup sliced cucumber, 1 teaspoon fresh chopped thyme, and 1 tablespoon fat-free Italian dressing 1 medium orange

Snack: Smoothie made with 3/4 cup skim milk, 1/2 banana, 1/2 cup low-fat yogurt, and 1/4 cup sliced strawberries

Dinner: 4 ounces red snapper baked with 1 teaspoon olive oil, 1 teaspoon lemon juice, and 1/2 teaspoon no-sodium seasoning 1 cup spaghetti squash with 1 teaspoon olive oil and 2 teaspoon grated Parmesan cheese1 cup steamed green beans with 1 tablespoon slivered almonds

Sunday 

Breakfast: 2 slices Canadian bacon1 whole-grain toaster waffle with sugar-free fruit spread 3/4 cup berries1 cup skim milk

Snack: 1/4 cup fat-free cottage cheese with 1/4 cup cherries and 1 tablespoon slivered almonds

Lunch: Salad made with: 2 cups baby spinach, 4 ounces grilled chicken, 1 tablespoon chopped dried cranberries, 3 slices avocado, 1 tablespoon slivered walnuts, and 2 tablespoons low-fat vinaigrette1 apple1 cup skim milk

Snack:1/4 cup plain fat-free Greek yogurt with 1 tablespoon sugar-free fruit spread and 1 tablespoon ground flaxseed1/4 cup blueberries

Dinner: 4 ounces lean pork tenderloin stir-fried with onions, garlic, broccoli, and bell pepper1/2 cup brown rice5 medium tomato slices with 1 teaspoon each chopped ginger, chopped cilantro, light soy sauce, and rice wine vinegar

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