Lose weight in 1 week meal plan

How to lose weight in 1 week meal plan?
Diet plan for losing weight: the 7-day plan
In addition to sufficient exercise and exercise, a healthy, balanced diet is the alpha and omega to successfully lose weight. That's why we've put together a 7-day nutrition plan to help you fight extra kilos. Varied, low-calorie and, above all, delicious recipes should help to develop a balanced diet and thus decrease in the long term in a healthy way. Anyone who has ever tried one of the numerous crash diets knows that strict starvation diets will not bring the desired success in the long term. On the contrary - by the dreaded Jojo effect are usually even more kilos on the end. Therefore, to favor favorably is a change in diet, which we want to facilitate you with our diet plan.

You've tried everything possible to lose a few pounds? but you have done nothing? Also, we have just the right thing for you. For those who want to finally fight the extra pounds and combine weight loss with pleasure, we have put together a seven-day nutrition plan for weight loss.

The detailed Yazio.de diet plan for a week to help you to acquire a healthy and balanced diet. Because success of conventional "fast-slimming diets" are usually not long-lasting, as often occurs after the end of the diet, the dreaded JoJo effect. It makes more sense to change the diet, which can also be implemented in the long term. To help you keep track of those annoying calories, we decided to make a nutrition plan. Such a diet plan gives you security and a good orientation that you need especially at the beginning of a diet change. So losing weight is made easy and brings more fun now.

At this point, we provide a 7-day diet plan for weight loss free, which can serve as a basis for a healthy diet. The Yazio diet plan is designed to be around 1,000 to 1,400 calories per day (calorie intake varies according to the amount of portions). Primarily, the diet plan consists of lean proteins, healthy fats and complex carbohydrates. Creating a diet plan also requires consideration of a simple preparation so that you can eat healthy food while you work or when you have little time. In addition to our nutrition plan, other things are important to lose weight successfully. This includes a lot of drinking (at least 2 to 3 liters a day) as well as lots of exercise. A perfect workout schedule for jogging, cycling and swimming can be found here.

Below is our 7-Day Nutrition Weight Loss Plan, which provides specific meals for each day of the week to help you lose weight easily and achieve your desired weight.


Nutrition plan: 1st day

Breakfast - hearty Kitchener: Cut about 2-3 radishes and mix with 2 tbsp quark (20% fat). Season with herbs, salt and pepper. Then spread on a grain roll. Optionally with a grated zucchini. 1 serving: approx. 238 calories

Snack: 1 large apple (about 200g). 1 portion: approx. 104 calories

Lunch - wholegrain noodle casserole: In a fireproof form 50g whole grain pasta (about a normal size glass) with 30g carrots, zucchini and broccoli. Add a slice of cooked ham (50g). Fill up with 40ml of whipped cream (30%), 50ml of milk (1.5%) and 150ml of water so that the mass is lightly covered. Depending on your taste. Cook for about 30 minutes at 180 degrees in the oven. 1 portion: approx. 401 calories

Snack - vegetable sticks with herb quark: Wash 50g fresh carrots, cucumber, paprika, radishes, clean and cut into small pieces. Season 125g lean quark with herbs, salt and pepper (for example, herb mix from the freezer, if there is no herb garden). Tip: Herbal quark from the store also does it when there is not enough time. 1 portion: approx. 126 calories

Dinner - Salmon Filet with Boiled Potatoes: Wash 100g small, firm potatoes and cook in salted water. Wash 50g carrots and broccoli each and clean them. Put the vegetables on an oil-coated aluminum foil and season. Drizzle 150g salmon filet with lemon juice and season with pepper, then place on the bed of vegetables and close the aluminum foil and cook for about 20 minutes in the oven at 180 degrees. 1 portion: approx. 255 calories

Nutrition plan: 2nd day

Breakfast - Grainy cheese with tomato: 2 tablespoons granular cheese, 2 small sliced   tomatoes and season with salt and pepper. In addition a whole grain bread with sunflower seeds. 1 portion: approx. 143 calories

Snack: 1 big banana. 1 portion: about 115 calories

Lunch - Chinaman: Cut a chicken breast into strips and fry in soy oil. Cut a stalk into small pieces of spring onions and add. Finally, add 1 tablespoon of cashew nuts and season with soy sauce, lemon juice and herbs. In addition 50g whole grain rice. 1 portion: approx. 440 calories

Snack - Quark with fruit: Mix 150g of skimmed quark with fruit. Optional 200g strawberries or raspberries. Then sweeten with 1 teaspoon of honey and loosen up with 2-3 tbsp of water. 1 portion: approx. 117 calories

Dinner - feta salad: Wash 150g endive salad and pluck small. Cut 50g sheep's milk cheese and arrange with cucumber and tomato slices. Add 1 tbsp of olive oil, 1 tbsp of mustard, a little balsamic vinegar, salt and pepper and pour over. 1 portion: approx. 174 calories

Nutrition plan: 3rd day

Breakfast - Mixed rye bread with salmon ham: Spread a slice of rye bread with a little bit of semi-fat margarine. Then a slice of salmon ham and a few slices of cucumber or a little corn salad. Alternatively, with horseradish or cream cheese (each 1 tbsp). 1 portion: approx. 149 calories, with creamy horseradish 153 calories, with cream cheese 155 calories

Snack: 1 sweet pear with lean raw ham (without fat margin). 1 portion: approx. 260 calories

Lunch - boiled potatoes with cottage cheese: 250g of boiling potatoes and boil in salted water. Season 300g low-fat quark with spring onions, herbs, pepper, salt and optionally radishes. 1 portion: approx. 359 calories

Snack - apple and carrot salad: grate 2 apples and 2 carrots, add some honey and add a few drops of lemon. Add some linseed oil, so that the vitamins can be better absorbed. 1 serving contains 165 calories

Dinner - Colorful pan with rice: Sauté 100g strips of chicken breast fillet in olive oil. Add one onion, 75g each of tomatoes, zucchini and yellow pepper. Then season to taste. Cook 125g brown rice in salted water. 1 serving delivers 319 calories.

Nutrition plan: 4th day

Breakfast - hearty roll: Spread a rye roll with a little bit of semi-fat margarine. Then cover with 2 slices of Camembert (30% F. i. Tr.) And radish slices and salt a little. 1 serving contains 267 calories

Snack: 150g grapes. 1 serving contains 103 calories

Lunch - Marinated hake with vegetables: Cook 50g brown rice in salted water. Mix a little olive oil with the juice of two lemons, salt and pepper. Wash 125g of hake, pat dry and drizzle with the marinade in the refrigerator. Cut 75g zucchini, 50g carrot and 75g red pepper into fine strips. Stew the vegetables for 5 minutes. Roast the hake and then put on the vegetables and sprinkle with chives. 1 serving contains 343 calories

Snack - melon mousse: 200g of a watermelon in a blender with a cup of yogurt (1.5% fat - about 150g), 20ml orange juice and 1 tablespoon honey puree. Then place in small bowls and place in the refrigerator to cool. 1 serving contains 154 calories

Dinner - prawns on a bed of vegetables with potatoes: heat a little butter in a saucepan and add 70g of zucchini and carrots cut into strips and 50g broccoli florets. Refine with salt, pepper and a little pepper powder and cook on a low heat until the vegetables are cooked. Peel 70g potatoes, cut into equal pieces and boil in salted water. Sauté 125g prawns briefly in a little olive oil. Add 1 tbsp tomato paste and 50 ml creme fraiche and season with parsley. Simmer for a few minutes. 1 serving contains 370 calories '
Nutrition plan: 5th day

Breakfast - spicy salmon bread: Spread a slice of wholemeal bread with a little bit of semi-fat margarine. Cover with a slice of smoked salmon and spread a tablespoon of creamy horseradish on top. 1 serving contains 300 calories

Snack - fruit salad: Peel a small banana and an apricot and cut into equal pieces. Add 50g halved and pitted cherries and chopped strawberries. Mix the fruits with a tablespoon honey and let the fruit salad a little. 1 serving contains 200 calories

Lunch - Turkey Sliced: Cook 50g wholemeal pasta in salted water. Cut a turkey escalope into strips and sauté briefly in a little olive oil. Wash, quarter and add 100g fresh mushrooms and some cocktail tomatoes. Braise briefly. Each 30ml of water and milk (1.5% fat) stir and add. Bring to a boil and then season to taste. 1 serving contains 358 calories

Snack - Fruit Snack: Two medium-sized kiwis (about 160g). 1 serving contains approx. 80 calories
Dinner - vegetable noodle mix with yoghurt sauce: Cook 50g whole wheat pasta in salted water. Wash each 50g of cauliflower, broccoli and carrots and cut into small pieces. Steam the vegetables. In the meantime, stir 50g of low-fat yoghurt with a tsp of mustard, olive oil and the juice of half a lemon until creamy. Season with salt, pepper and a little minced mint. Mix the finished vegetables with the noodles and pour over the yoghurt sauce. 1 serving contains 272 calories
Nutrition plan: 6th day

Breakfast - bun with sweet quark: Spread a wholemeal roll with 2 tablespoons of quark (20% F.i.Tr.) and then add a teaspoon of jam. 1 serving contains 134 calories

Snack - Fruit Snack: 1 large apple (about 200g). 1 serving contains 104 calories

Lunch - Potato with paprika quark: boil 200g of boiled potatoes. Mix 2 chopped peppers with 250g lean quark. Season the paprika with salt, pepper and herbs. 1 serving contains 320 calories

Snack: 2 pieces of honey melon (about 400g). 1 serving contains about 216 calories

Dinner - Vegetable pan with turkey breast: Cook 50g rice. Chop an onion and 200g of paprika, zucchini and tomatoes and lightly sauté in olive oil. Fry 100g turkey breast fillet cut into strips and season with pepper, salt and spices. 1 serving contains 397 calories

Nutrition plan: 7th day
Breakfast - Fresh cheese roll: Spread the bread with 2 tablespoons of granulated cream cheese and top with cucumber and radish slices. Then season with salt at will. In addition fruit spritzer: 100ml apple juice with 100ml still water or mineral water. 1 serving contains 229 calories

Snack - cottage cheese with fruits: mix 150g lean quark with 200g strawberries. Then sweeten with 1 teaspoon of honey and loosen up with 2-3 tbsp of water. 1 serving contains 235 calories

Lunch - salad with tuna: 150g lamb's lettuce Add tomatoes, peppers, cucumbers and a tin of tuna. Add the vinegar oil dressing and season with salt and pepper. 1 serving contains 370 calories
Snack: Cut 1 banana into small pieces and add to the yoghurt (1.5% fat, approx. 125g). 1 serving contains approx. 170 calories

Dinner - Zucchini-vegetable casserole: Slice a small washed zucchini along and sprinkle with salt. Half a cucumber and a few 100g carrots cut into strips. Cover the bottom of a baking dish greased with olive oil with about one third of the zucchini slices. Then lay out half of the other vegetables and salt and pepper. Then alternately layer zucchini and the remaining vegetables and season again. Pour 50ml of vegetable stock over the casserole and spread a quarter cup of skimmed quark sporadically on the surface. Then put a teaspoon of breadcrumbs over it. Put the casserole in the oven for 30min at 160 degrees and let it simmer for a while before serving. 1 serving contains 116 calories