wikiHow
Meal Plan to Get a Smaller Waist
Day 1:
Breakfast: Spinach and mushroom omelet (2 eggs) with 1 slice of whole-grain toast (336 calories)
Snack: Apple slices with 1 tbsp of almond butter (145 calories)
Lunch: Grilled chicken salad with mixed greens, tomatoes, cucumber, avocado, and balsamic vinaigrette (417 calories)
Snack: 1/2 cup of Greek yogurt with 1/4 cup of mixed berries (89 calories)
Dinner: Baked salmon with roasted asparagus and sweet potato (452 calories)
Total calories: 1439
Day 2:
Breakfast: Greek yogurt with 1/2 cup of strawberries and 1/4 cup of granola (290 calories)
Snack: 1 small banana with 1 oz of mixed nuts (200 calories)
Lunch: Turkey lettuce wraps with mixed veggies and hummus (320 calories)
Snack: 1/2 cup of edamame with sea salt (150 calories)
Dinner: Grilled chicken breast with roasted Brussels sprouts and quinoa (475 calories)
Total calories: 1435
Day 3:
Breakfast: Spinach and feta cheese omelet (2 eggs) with 1 slice of whole-grain toast (336 calories)
Snack: 1 small apple with 1 oz of cheddar cheese (150 calories)
Lunch: Chickpea salad with mixed greens, tomatoes, cucumber, feta cheese, and lemon vinaigrette (357 calories)
Snack: 1 small peach with 1/4 cup of almonds (170 calories)
Dinner: Grilled shrimp with roasted zucchini and brown rice (454 calories)
Total calories: 1467
Day 4:
Breakfast: Strawberry banana smoothie with 1 scoop of protein powder (304 calories)
Snack: 1 small orange with 1 oz of mixed nuts (200 calories)
Lunch: Tuna salad with mixed greens, tomatoes, cucumber, and vinaigrette dressing (350 calories)
Snack: 1 small pear with 1 tbsp of almond butter (180 calories)
Dinner: Grilled salmon with roasted Brussels sprouts and sweet potato (485 calories)
Total calories: 1519
Day 5:
Breakfast: Avocado toast (1 slice of whole-grain toast with 1/2 avocado) and 2 scrambled eggs (404 calories)
Snack: 1 small apple with 1 oz of cheddar cheese (150 calories)
Lunch: Grilled chicken breast with mixed veggies and brown rice (450 calories)
Snack: 1 small peach with 1/4 cup of almonds (170 calories)
Dinner: Baked tilapia with roasted asparagus and quinoa (433 calories)
Total calories: 1607
Day 6:
Breakfast: Greek yogurt with 1/2 cup of mixed berries and 1/4 cup of granola (290 calories)
Snack: 1 small banana with 1 oz of mixed nuts (200 calories)
Lunch: Turkey lettuce wraps with mixed veggies and hummus (320 calories)
Snack: 1/2 cup of edamame with sea salt (150 calories)
Dinner: Grilled chicken breast with roasted zucchini and sweet potato (475 calories)
Total calories: 1435
Day 7:
Breakfast: Spinach and mushroom omelet (2 eggs) with 1 slice of whole-grain toast (336 calories)
Snack: Apple slices with 1 tbsp of almond butter (145 calories)
Lunch: Grilled shrimp salad with mixed greens, tomatoes, cucumber, and vinaigrette dressing (350 calories)
Snack: 1 small pear with 1 tbsp of almond butter (180 calories)
Dinner: Baked chicken breast with roasted asparagus and quinoa (450 calories)
Total calories: 1461
Keep in mind that everyone's caloric needs are different, and this meal plan is just a sample to provide some ideas. It's important to consult with a registered dietitian or your healthcare provider to determine your specific caloric needs and to create a meal plan that meets your unique nutritional needs and goals. Additionally, exercise and physical activity can also contribute to weight loss and a smaller waist, so be sure to incorporate regular physical activity into your routine.
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