Fitness

Six Meals a Day Diet Plan (2100kcal)

As the summer is approaching, we all hit the gym regularly and try to eat as healthy as we can.  There are a lot of diet plans out there and they all work out differently for different body types and metabolisms.  Six Meals a Day Diet Plan is proven to make you lose weight; also helps you manage hunger and maintain energy levels through the day.  Your daily caloric intake should be split into six meals each containing a balanced amount of calories, fat, protein, and carbohydrates.  Here are several ideas for breakfast, lunch, dinner, and 2 snacks.  While following this diet plan in a total of daily caloric intake 2100 cal.

Breakfast:

Eggs

Start your days with eggs.  Eggs are really nutritious and will keep you full until next meal.  In addition, eggs are packed with proteins and vitamins.  One egg contains approximately 75 calories, 6-7gr of protein, 5gr of fat, and a good dose of iron.  The healthiest way to do them is to poach them, but you can do it according to your preferences.To skip the fat and cholesterol if you choose to boil them or make scrambled eggs, use only one whole egg and use just the whites from the other eggs.Add a piece of whole grain toast on the side and avocado for an Omega 3 dose.

1 Whole Egg,2 Egg Whites, Half Avocado, One Piece Whole Grain Bread Toasted

Total Calories:292kcal

Carbohydrates:26gr

Protein:21gr

Fat: Saturated-6gr, Unsaturated-21gr

Snack 1:

Fruit and nut butter or nuts

Fruit and nut butter is a perfect combo for a quick snack.  All nut butter contain a healthy dose of protein and will keep you full until your next meal.  Use raw cashew, almond or peanut butter.

An apple and 2 tbs natural peanut butter

Total Calories:295kcal

Carbohydrates:25gr

Protein:10gr

Fat: Saturated-4gr, Unsaturated-12gr

Lunch:

Chicken and vegetables

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For lunch pick your favorite piece of meat (turkey, chicken, beef) and grill it.  Grilling and boiling your meat is the healthiest way to consume it.You can toss your meat into a salad with all kinds of different vegetables.  For an interesting twist add some baked almonds and strawberries, grapes or even blueberries.  If you are vegetarian, switch the meat with a piece of halloumi or feta cheese.

150gr Grilled Chicken,2 Cups Raw Spinach,1 Cup Lettuce,1 Cucumber,30gr Raw Almonds,100 gr Strawberries,1tbsp Olive Oil, 2tbsp Balsamic Vinegar, Salt, and Pepper.

Total Calories:656 kcal

Carbohydrates:33gr

Proteins:59gr

Fat: Saturated-7gr; Unsaturated-34gr

Snack 2

Protein Shake or Smoothie

For afternoon snack make a smoothie or a protein shake.  If u don’t want to use protein powders add Greek yogurt instead to boost the protein.  In fact, if you are a vegan use nut milk as almond or cashew milk.  Additionally, if u need a little wake-up call add coffee and make protein Frappuccino.

1 Scoop Chocolate Whey Protein Powder,4-5 Ice Cubes,1 Frozen Banana,1/2 Cup Black Coffee,3 Dates,1 Cup Water,1 tbsp Coconut Oil.

Total Calories:402kcal

Carbohydrates:45gr

Protein:25gr

Fat: with  oreganoSaturated-1gr, Unsaturated-14gr

Dinner

Salad and nuts

For dinner choose something light like a salad with all kind of different vegetables, sunflower seeds or hummus/Greek with oregano.  Sunflower seeds are really nutritious and they contain a lot of protein as well as magnesium, irons, and vitamin B-6.

2 cups Lettuce,1 Chopped Tomato,1 small chopped onion,1 shredded carrot,1/2 cup hummus,1tbsp olive oil,2tbsp Balsamic vinegar, salt, and pepper.

Total Calories: 479 kcal

Carbohydrates:53gr

Protein:15gr

Fat: Saturated-4gr: Unsaturated-21gr

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