Here’s the end of your search. We bring here a very interesting and useful balanced diet plan that any one can follow and easily apply in their routine.
The reason why I wrote this article
Lately, when I was reading the news on google, I came across one news having thumbnail ,”Number of increasing cases of obesity, high cholesterol, diabetes and few other heart problems”. When I further read it, I found that the percentage of such cases were increasing significantly, just because, people had started eating unhealthy food.
So, due to all this reasons, I have decided to write this article so that we all together can make this world ‘as fit as a fiddle’.
Moreover, according to various researchers, one good diet plan not only gives different fibers and vitamins but it also helps in reducing the risk of many severe health problems like Diabetes, Metabolic Disorders, Heart problems and few more.
Here’s the important note for all of you: when you are willing to follow this diet plan you have to be very punctual from that very moment. Because the thing that may happens in the future is, you’ll gradually start to lose your willpower and as a repercussion of this you can’t achieve your goal of staying fit and healthy.
Apart from this, it’s very important to eat something healthy after every 3 hours. If u don’t follow this, the thing that gonna happen is, you’ll start feeling indolent and as a result your brain will release fat and eventually, you will start to gain your weight.
The following are the benefits, if you implement this diet plan
1. It will boost your metabolism
2. Improve your stamina and immunity
4. Glowing skin
5. Feel energetic all the day
6. And most important, it will helps In fight against various diseases
Importance of some food items
Fruits : When you wake up in the morning our metabolism slows down till afternoon. So, in order to boost it fruits are the best food to eat as they have natural sugar in it and eventually it will “wakes up” your digestive system.
Raspberries : The raspberries, particularly red raspberries, are good source of fiber and also contains rich vitamins,minerals and antioxidants.Also it is told,that adults aged 19 and above have to consume between 22.4 to 33.6 gm of fiber in a day depending on their age and sex.
Oatmeal : It is highly nutritious, it is rich in antioxidants, have low cholesterol, it helps in glowing your skin,relive from constipation and can decrease childhood asthma problems.
Broccoli : it helps in increasing your immunity, have low cholesterol, keeps your bones healthy and sturdy and it is good for your hair.
Strawberries : 100 grams of strawberries contains approximately 33 kilo calorie. Is an excellent source of vitamins C, a good source of manganese and provides several other vitamins and dietary minerals in lesser amounts.
Yogurt soup : As it comes from milk, it’s very rich with protein and vitamins. It also carries animal protein,calcium,vitamin B-2,B-12,potassium and magnesium in it. Moreover, it is claimed by turkey’s doctors that soup is very effective for fast recovery.
DIET PLAN FOR VEGETARIANS
Green tea is the best thing to consume in the early morning.As it has zero calories. Green tea can increase our fat burning capacity. And it may helps in losing your weight.
Banana and Almonds are the combination of a perfect meal. In the morning our metabolism is weak as the sugar level inside our body is low. As we know, banana and almonds can strengthen our metabolism quickly. Apart from this, almonds can also makes our bones and teeth strong. 100 grams of banana and one ounce of almonds have 89 and 120 of calories respectively. So, in total, you’ll consume around 200 calories in the breakfast. If you don’t want to eat banana all the week, you can also shift on other fruits.
Some other suggestion for breakfast:
Protein smoothie, Boiled eggs, Greek yogurt soup, Oatmeal, one small bowl of sliced strawberries, one small cup of raspberries.
Try to eat an Apple daily. Apples are rich in fiber,vitamins,minerals and it also contain a range of antioxidants. It is also told,“EATING AN APPLE A DAY KEEPS THE DOCTOR AWAY”. One medium apple contain, 94.6 grams of calories,about 25 grams of carbohydrate, 4.4 grams of fiber, 10.9 grams of calcium.
Other suggestions for mid morning snacks:
Black bean soup, Greek yogurt soup, Crunchy baked eggs, mixed juice, Peanut butter and Banana on Toast, One small cup of Raspberries.
1 Serving whole Wheat veggie wrap is one of the best meal to eat in lunch. This cuisine have mixed vegetables which contain vitamin A, B-12, C,D and E and also 46 grams of carbs, 11 grams of protein and arrays of antioxidants. So, in total, this meal have about 250 – 300 of calories.
Some other suggestions for lunch:
2-3 Eggs Omelette, Mixed Vegetable salad , Sweet Potato topped with vegetarian chili, Healthy Mushroom soup, Exotic Avocado salad.
Consume one medium cup of Orange juice daily. One orange a day will give you 93% of all vitamin C you need. Apart from this, an extra serving of citrus fruit may reduce the risk of stroke by 20%. One medium orange(130-150 grams) contain 15.5 grams of carbs, 1.5-2.0 grams of protein,3.1 grams of fiber and it has 60 to 80 of calories.
Some other suggestions for mid afternoon snacks:
Chocolate protein muffin, Spicy Chili peanut popcorn, One boiled Egg.
Spaghetti with spinach and walnut pesto have 300 calories, 11 grams of protein, 71 grams of carbohydrates and 19 grams of fat (7g saturated).
Some other suggestions for dinner:
Curried chickpea stew, Veggie biryani, One pot Mushroom and Potato curry.
NON VEGETARIAN DIET PLAN
A non-vegetarian diet has some benefits because this type of food is rich in protein and vitamin B. Non-vegetarian food strengthens our muscles and our body. Apart from this,it also helps to maintain body stamina and hemoglobin. However, this foods are generally high in cholesterol and fats and thus it may possess high risk for the people who have some heart problems.All in all, even though non vegetarian food is rich in protein and vitamins, if you have some heart problems we do not recommend to consume this non vegetarian diet plan.
PRE – BREAKFAST:
Luke warm lemon water with honey and 1/2 TSP Cinnamon powder is the best morning drink to consume. Cinnamon is beneficial in treating digestive problems and strengthens joints. Honey has anti-inflammatory and antibacterial properties which helps fight against bacterial and fungal infection. Along with this, cinnamon and honey can boost our immunity as well.
Other suggestion for pre-breakfast: Fenugreek water, Green tea.
Try to eat 2 Boiled Eggs daily. It has array of antioxidants that support healthy eyesight. It also contain vitamin D,which promotes bone health and immune system. It can also boosts the metabolism. Total calories- 140 to 160.
Other suggestions for breakfast:
English Breakfast, Italian breakfast scramble with chicken apple sausage.
Banana and dry fruits is again one of best meal in the mid morning. Banana contain carbs which helps in raising your blood sugar and so it boost our metabolism. On the other hand, dry fruits contain lots of fiber and it is one of the great source of antioxidants especially which can improve blood flow, may reduce the risk of certain diseases.
Other suggestions for mid morning snacks:
Oatmeal, yogurt soup, one medium apple.
Chicken biryani with brown rice have 400-500 of calories, 37 grams of carbs, 12 grams of fat and 34 grams of protein. As non veg is hard to digest it is advisable to take some amount of curd with it, as curd makes the digestion easier.
Other suggestions for Lunch:
Chapati + Chicken curry and salad, Mediterranean Chicken Quinoa Bowl With Broccoli And Tomato.
Avocado toast is made with a slice of 100 percent whole wheat bread and has 120-200 of calories, 6-10 grams of protein, 11-15 grams of fat and few other essential component.
Other suggestions for mid afternoon snacks:
Chocolate Protein muffin, any fruit or juice, oat meal.
One cup of fish curry have around 250 calories, 12 grams carbs, 10 grams fat and 23 grams protein. It provides a good source of protein and vitamins. It is also a primary dietary source of heart-healthy omega-3 fatty acids.
Lastly, when you get frustrated by your diet, keep Sunday as your cheat day. On that day eat whatever you want , it’s your day enjoy it.
Thanks for reading this article Team BloggerBoy