Two Months Meal Plan
This article is a rich recommendation for losing weight quickly by simply sticking to a meal plan. This diet plan can potentially deliver a weight loss of 1-2 pounds per week.
How much weight you lose weekly depends on how strictly you can adjust the diet plan to reach your goal. This is the ideal how-to-eat and lose weight meal plan.
The concept of this approach to weight loss originated from the fatigue associated with following diet plans routinely for a long time.
Followers of this diet are people who want to lose weight. They may include those who are overweight or obese.
This class of people needs quick weight loss to meet a weight goal.
What meal plan can make you lose weight quickly? I recommend a meal plan centered around nutrient-dense meals; this entails that your meal plans would center/cycle around meals that contain high amounts of nutrients but very low-calorie counts.
This concept ensures you lose weight quickly while stabilizing the body’s metabolism and ensuring the necessary nutrients are in place so deficiencies are not suffered.
By nutrients, we mean that emphasis should be placed on vitamins, minerals, antioxidants, and phytochemicals.
How does it work?
Nutrient density is a more flexible system for losing weight. It doesn’t restrict/exempt that food you might like. Rather it adds nutrients in high proportion to them.
Despite taking this nutrient in high proportion, how to eat and lose weight is to ensure your food contains low calories.
In terms of quantity, this meal plan does not have restrictions but its added nutrient contains food high in fiber, making you feel full without eating a large quantity of food.
This meal plan creates a conducive and easy-to-follow way of quickly losing weight.
How fast? And when? We start to lose weight visibly, which is variable for individuals. This meal plan aims to facilitate weight loss, with individual results varying.
To aid weight loss, exercise routines can support this diet. The chosen exercise should be appropriate to individual fitness levels.
Exercise recommendations should align with individual capabilities and goals.
As you progress in this meal plan, it’s important to note that the more you lose weight, the fewer calories are required for weight maintenance.
Do well to keep track of your progress and cut down on the meal plan quantity/calories to get closer to your weight goal if you observe you stop losing weight at any point while following this diet plan.
The Nutrient-Dense Diet Meal Plan
Enumerated below is a typical 7-day meal plan that shows how to eat a diet while following the nutrient-dense concept of weight loss for two months.
Please note that slight alterations can only be made to this meal plan based on medical advice or transition ease. However, food of the same source and quality can be replaced by each other.
Day 1
Breakfast: Egg-veggie scramble
- 2 whole eggs scrambled with 1 cup of chopped spinach
- 1 large diced tomato and 1/2 cup of bell peppers.
- Mix in 1/4 cup shredded mozzarella cheese just before serving.
Lunch: Quinoa Tabbouleh
- 1 cup quinoa tabbouleh with 3 oz. of cooked, cubed chicken or beef.
Dinner: Noodle free Pas Thai
Day 2
Breakfast: Green smoothie
- Blend 1 cup almond milk or other milk
- 1 cup de-stemmed kale leaves or baby spinach
- one large ripe frozen banana, chopped into chunks
- 1 tbsp. almond butter or peanut butter
- 1 tbsp. Chia seeds or ground flaxseed, a pinch of ground cinnamon, and two to three ice cubes.
Lunch: Tomato-Spinach Polenta
- One is serving polenta with roasted tomatoes and spinach.
Dinner: Skinny lasagna
- One serving of skinny lasagna.
Day 3
Breakfast: Cereal and Fruits
- 1 cup whole-grain, high-fiber cereal, such as oatmeal, wheat, bran, etc.
- 1 to 2 cups of fruit of choice.
- Serve with 1 cup of unsweetened, low-fat, fat-free, or dairy-free milk of choice.
- Include some protein or healthy fat to sustain satiety, and choose lower-sugar cereal options.
Lunch: Vegetarian Cobb Salad
- 2 1/2 cups lettuce of choice
- 1/3 cup garbanzo beans
- ½ of a sliced cucumber
- 1 small chopped tomato
- ¼ of an avocado, 1 hardboiled egg,
- 11/2 tbsp. Vinaigrette.
Dinner: Rainbow Soba Noodles
- One serving (about 2 cups)
- Include soba (buckwheat) noodles, tofu, and plenty of vegetables.
Day 4
Breakfast: Oatmeal
- 1 cup of cooked oatmeal
- 2 cups fruit of choice (frozen fruit is preferred to cut down on costs; add when cooking the oatmeal).
- Serve with 1 cup of unsweetened low-fat or nonfat or dairy-free milk of your choice.
Lunch: Hummus Wrap
- One whole-grain wrap of choice
- with 1/4 cup hummus
- 1 cup spinach leaves
- 1/2 cup red pepper strips
- 1/2 cup cucumber strips
- 1/4 cup carrot strips.
Dinner: Protein-Veggies-Grains.
- 3 oz. the cooked protein of choice
- 1 to 2 cups of cooked vegetables of choice
- 1/2 cup cooked grain of choice
Day 5
Breakfast: Egg-Veggie scramble
- Two whole eggs scrambled with 1 cup of chopped spinach
- one large diced tomato, and 1/2 cup of mushrooms.
- Mix in 1/4 cup shredded mozzarella cheese just before serving.
Lunch: Bean Salad with Smoked Turkey
- 21/2 cup lettuce of choice
- 3 oz. of smoked turkey breast
- 1/2 of a sliced cucumber
- 1/4 cup canned drained white beans
- one small sliced pear
- 10 seedless red grapes
- 11/2 tbsp. chopped roasted walnuts
- 11/2 tbsp. Vinaigrette.
Dinner: Rainbow Soba Noodles
- One serving (about 2 cups)
- Include soba (buckwheat) noodles, tofu, and plenty of vegetables.
Day 6
Breakfast: Green smoothie
- Blend 1 cup almond milk or other milk
- 1 cup de-stemmed kale leaves or baby spinach
- one large ripe frozen banana, chopped into chunks
- 1 tbsp. almond butter or peanut butter
- 1 tbsp. Chia seeds or ground flaxseed, a pinch of ground cinnamon, and two to three ice cubes.
Lunch: Hummus Wrap
- One whole-grain wrap of choice
- with 1/4 cup hummus
- 1 cup spinach leaves
- 1/2 cup red pepper strips
- 1/2 cup cucumber strips
- 1/4 cup carrot strips.
Dinner: Protein-Veggies-Grains.
- 3 oz. the cooked protein of choice
- 1 to 2 cups of cooked vegetables of choice
- 1/2 cup cooked grain of choice
Day 7
Breakfast: Oatmeal
- 1 cup of cooked oatmeal
- 2 cups fruit of choice (frozen fruit is preferred to cut down on costs; add when cooking the oatmeal).
- Serve with 1 cup of unsweetened low-fat, nonfat, or dairy-free milk of your choice.
Lunch: Eat out
Dinner: Flexible, but must follow the meal plan principle.
Bottom line
This meal plan efficiently ensures weight loss by unconsciously teaching you how to eat to diet with weight loss in mind.
The meal plan allows for flexibility and incorporates snacks that can be consumed throughout the day. Check the list below for snacks:
- ½ cup steamed edamame in pods
- ½ cup of carrots with 1 tbsp. of hummus
- 1 apple with 1 tbsp. almond butter
- 1 whole fruit
- 1 container of plain Yogurt, ½ cup of berries mixed with 1 tbsp honey.
See Also
Are Almonds Good For Weight Loss
