Losing 5kg in 7 days is an aggressive goal and may not be healthy or sustainable for everyone. It is recommended to aim for a gradual and steady weight loss of 0.5kg to 1kg per week. However, if you still want to achieve this goal, here is a sample 7-day diet plan that focuses on a low-carb approach:
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Day 1:
– Breakfast: Scrambled eggs with sautéed vegetables (spinach, bell peppers, onions) and a side of whole-grain toast.
– Lunch: Grilled chicken breast with a mixed green salad (lettuce, cucumbers, cherry tomatoes) topped with olive oil and vinegar dressing.
– Snack: A handful of almonds or walnuts.
– Dinner: Baked salmon with steamed broccoli and cauliflower. Add a small portion of brown rice.
– Snack: Greek yogurt with a handful of berries.
Day 2:
– Breakfast: Omelette with diced turkey, spinach, and mushrooms served with a side of sliced avocado.
– Lunch: Grilled flank steak with roasted asparagus and a side of quinoa.
– Snack: Carrot sticks with hummus.
– Dinner: Grilled shrimp skewers with zucchini noodles and a tomato-basil sauce.
– Snack: Apple slices with a tablespoon of almond butter.
Day 3:
– Breakfast: Greek yogurt with sliced almonds and a drizzle of honey.
– Lunch: Tuna salad with mixed greens, cucumber, and cherry tomatoes. Use Greek yogurt instead of mayo for a healthier twist.
– Snack: Celery sticks with peanut butter.
– Dinner: Baked chicken breast with roasted Brussels sprouts and a small portion of sweet potatoes.
– Snack: Cottage cheese with a handful of grapes.
Day 4:
– Breakfast: Vegetable omelette (spinach, bell peppers, onions, mushrooms) with feta cheese.
– Lunch: Grilled salmon salad with mixed greens, cherry tomatoes, and avocado. Dress with lemon juice and olive oil.
– Snack: Hard-boiled eggs.
– Dinner: Stir-fried chicken with broccoli, bell peppers, and snap peas. Serve over cauliflower rice.
– Snack: Sliced cucumber with Greek yogurt dip.
Day 5:
– Breakfast: Quinoa porridge with almond milk, cinnamon, and a sprinkle of chopped nuts.
– Lunch: Grilled chicken breast with a side of roasted vegetables (zucchini, eggplant, bell peppers).
– Snack: Sugar-free protein shake.
– Dinner: Baked cod with steamed asparagus and a small portion of quinoa.
– Snack: Mixed berries with a dollop of Greek yogurt.
Day 6:
– Breakfast: Scrambled eggs with spinach and feta cheese.
– Lunch: Turkey lettuce wraps filled with diced tomatoes, cucumbers, and avocado.
– Snack: Sliced bell peppers with hummus.
– Dinner: Grilled shrimp skewers with grilled zucchini and a side of brown rice.
– Snack: A small handful of mixed nuts.
Day 7:
– Breakfast: Chia seed pudding made with almond milk, topped with berries and a sprinkle of granola.
– Lunch: Baked chicken breast with roasted cauliflower and a side of mixed greens.
– Snack: Cottage cheese with sliced peaches.
– Dinner: Grilled steak with steamed broccoli and quinoa.
– Snack: Sliced apple with a tablespoon of almond butter.
Remember to drink plenty of water throughout the day and listen to your body’s hunger and fullness cues. This 7-day diet plan provides a balanced combination of protein, non-starchy vegetables, whole grains, and healthy fats to support weight loss while providing essential nutrients. However, it’s always best to consult with a healthcare professional or a registered dietitian before starting any new diet plan.