The Best Diet Plan For Weight Loss—Hands Down

Fad diets and deprivation have literally never done anyone any good.

To lose weight—and, you know, actually sustain the weight loss—you need to fuel your body with real, whole foods and enough flavor to prevent boredom, says Women’s Health nutrition advisor Keri Glassman, R.D.

Glassman suggests starting with a calorie baseline: If you’re trying to lose weight, she recommends a meal plan that contains (roughly) 1,500 calories, with 40 percent coming from whole, fiber-rich carbs, 30 percent from protein, and 30 percent from healthy fats. That balance is ideal for keeping energy levels up and helping you build lean muscle while squashing hunger and the cravings that come with it, she says.

From there, focus on the quality of your food—fill up on fresh veggies, lean proteins, and healthy fats (think: grass-fed beef and avocado), and cut out as much added sugar as you can stand, says Glassman.

Then, make adjustments based on your own personal needs. If you’re always at the gym, for example, ramp up your protein portion by a few ounces and add in an extra pre- or post-workout snack, suggests Glassman.

Need an extra push to get started? I got you—Glassman came up with a simple, seven-day meal plan (a.k.a., the best diet plan for weight loss ever) that will help you de-bloat, get energized, and start your weight-loss journey the right way. Try it for a week and just try not to get hooked (you totally will).

Day 1

Afternoon pick-me-up | Greek yogurt is a protein rich snack, but it also has a surprising benefit ?? Hit the link in bio to see the 5 foods that can help you save money on mints ?? on @todayshow #livinganutritiouslife

A post shared by NUTRITIOUS LIFE (@nutritiouslifeofficial) on May 31, 2017 at 11:15am PDT

A post shared by NUTRITIOUS LIFE (@nutritiouslifeofficial) on May 31, 2017 at 11:15am PDT

Breakfast

7 oz full-fat plain Greek yogurt with 1 Tbsp chia seeds

1/2 grapefruit

Per serving: 276 cal, 11 g fat (6 g sat), 24 g carbs, 14 g sugar, 88 mg sodium, 6 g fiber, 21 g protein

Snack

5 celery sticks
 with 2 tsps almond butter

Per serving: 63 cal, 5 g fat (1 g sat), 3 g carbs, 0 g sugar, 16 mg sodium, 2 g fiber, 2 g protein

Lunch

Chicken spinach salad: 2 cups raw spinach, 4 oz grilled chicken, 1/4 sliced avocado, 1 tsp olive oil

Per serving: 273 cal, 13 g fat (2 g sat), 5 g carbs, 0 g sugar, 150 mg sodium, 4 g fiber, 38 g protein

Rely on a coffee to get through your cardio? Science shows that for some it can have performance-enhancing effects, but depending on your genes this may not always be the case. Tap the link in bio to see what coffee will do for -your- gym session ☕️ #livinganutritiouslife #nutritiousrepost @coffeesesh

A post shared by NUTRITIOUS LIFE (@nutritiouslifeofficial) on Mar 24, 2018 at 9:55am PDT

A post shared by NUTRITIOUS LIFE (@nutritiouslifeofficial) on Mar 24, 2018 at 9:55am PDT

Snack

1 6-oz almond milk latte
10 cashews

Per serving: 129 cal, 9 g fat (1 g sat), 7 g carbs, 3 g sugar, 137 mg sodium, 1 g fiber, 4 g protein

Dinner

Green tea-marinated cod over lentil-currant salad (get the recipe!)

Per serving: 260 cal, 4 g fat (0 g sat), 33 g carbs, 13 g sugar, 574 mg sodium, 6 g fiber, 21 g protein

Day 2

A post shared by NUTRITIOUS LIFE (@nutritiouslifeofficial) on Jul 5, 2018 at 6:00am PDT

Breakfast

Broccoli rabe and egg toast (get the recipe!)

Per serving: 318 cal, 12 g fat (3 g sat), 41 g carbs, 7 g sugar, 290 mg sodium, 5 g fiber, 12 g protein

Snack

1 cup sugar snap peas with 1 oz goat cheese and fresh thyme, warmed in the oven for 3 minutes

Per serving: 111 cal, 6 g fat (4 g sat), 6 g carbs, 3 g sugar, 104 mg sodium, 2 g fiber, 7 g protein

Lunch

Shrimp salad: 2 cups mixed baby greens, 5 cooked shrimp, 1/4 avocado, 2 sliced hearts of palm spears, 1/4 lemon juiced, 1 tsp olive oil

Per serving: 197 cal, 11 g fat (2 g sat), 15 g carbs, 0 g sugar, 319 mg sodium, 6 g fiber, 14 g protein

Snack right with protein and healthy fat ??This is one tactic to preventing ruthless sugar cravings. Read our 4 favorite tricks to keeping the sugar demons at bay LINK in BIO #livinganutritiouslife

A post shared by NUTRITIOUS LIFE (@nutritiouslifeofficial) on Mar 16, 2017 at 8:16am PDT

A post shared by NUTRITIOUS LIFE (@nutritiouslifeofficial) on Mar 16, 2017 at 8:16am PDT

Snack

1 green apple
 with 2 tsp peanut butter
 and 1/2 tsp cinnamon

Per serving: 161 cal, 5 g fat (1 g sat), 29 g carbs, 20 g sugar, 49 mg sodium, 6 g fiber, 2 g protein

Dinner

1 small sweet potato, 1 cup sautéed spinach, 1/4 lemon, juiced, 4 oz grilled chicken

Per serving: 375 cal, 4 g fat (0 g sat), 46 g carbs, 14 g sugar, 305 mg sodium, 10 g fiber, 41 g protein

Day 3

These 5 smoothies are the perfect accessory for your sweaters + winter boots ?? We totally think about switching to steaming bowls of oatmeal in the a.m. when the weather changes, too. But since we’re #teamsmoothieloversforlife these 5 smoothies are the perfect hearty option for your winter morning routine (link in bio) #livinganutritiouslife

A post shared by NUTRITIOUS LIFE (@nutritiouslifeofficial) on Nov 7, 2017 at 6:45am PST

A post shared by NUTRITIOUS LIFE (@nutritiouslifeofficial) on Nov 7, 2017 at 6:45am PST

Breakfast

Avocado banana smoothie: 1 cup of almond milk, 1 small frozen banana, 1 Tbsp nut butter, 1/2 small avocado, 1 handful of raw spinach, 1 scoop protein powder

Per serving: 457 cal, 24 g fat (4 g sat), 36 g carbs, 14 g sugar, 280 mg sodium, 11 g fiber, 29 g protein

Snack

5 carrot sticks
 with 1 Tbsp hummus

Per serving: 64 cal, 3 g fat (1 g sat), 9 g carbs, 5 g sugar, 119 mg sodium, 3 g fiber, 2 g protein

Lunch

2 cups carrot kale salad topped with 1/2 cup quinoa and 1/3 cup chickpeas (get the recipe!)

Per serving: 379 cal, 13 g fat (1 g sat), 57 g carbs, 13 g sugar, 355 mg sodium, 14 g fiber, 13 g protein

Snack

12 small olives
1 oz Parmesan cheese

Per serving: 172 cal, 13 g fat (5 g sat), 3 g carbs, 0 g sugar, 664 mg sodium, 0 g fiber, 11 g protein

Dinner

4 oz grilled tuna steak
1 cup sautéed red cabbage

Per serving: 255 cal, 12 g fat (3 g sat), 23 g carbs, 13 g sugar, 200 mg sodium, 2 g fiber, 13 g protein

Day 4

Fresh vs. frozen? ? Obviously there’s nothing like an in-season #farmersmarketfind ?but before you go for fresh or hit the freezer aisle– tap the link in bio. We have what the research says (and what other factors you should consider) when grabbing your groceries #livinganutritiouslife

A post shared by NUTRITIOUS LIFE (@nutritiouslifeofficial) on Jun 25, 2018 at 11:55am PDT

A post shared by NUTRITIOUS LIFE (@nutritiouslifeofficial) on Jun 25, 2018 at 11:55am PDT

Breakfast

Salmon pesto tartine (get the recipe!)

Per serving: 427 cal, 19 g fat (3 g sat), 36 g carbs, 4 g sugar, 1400 mg sodium, 19 g fiber, 28 g protein

Snack

1 cup jicama slices
 with 2 Tbsp tzatziki

Per serving: 116 cal, 5 g fat (2 g sat), 15 g carbs, 4 g sugar, 115 mg sodium, 5 g fiber, 3 g protein

Lunch

Tuna salad: 1 cup romaine, 1 diced plum tomato, 1/2 cup artichoke hearts,
 4 oz canned tuna,
 1 tsp olive oil

Per serving: 159 cal, 6 g fat (1 g sat), 14 g carbs, 5 g sugar, 567 mg sodium, 5 g fiber, 14 g protein

Snack

1 cup blueberries
10 almonds

Per serving: 154 cal, 7 g fat (0 g sat), 24 g carbs, 16 g sugar, 1 mg sodium, 6 g fiber, 4 g protein

Dinner

4 oz grilled pork tenderloin
2 cups bok choy sautéed with 2 tsp avocado oil

Per serving: 297 cal, 17 g fat (1 g sat), 5 g carbs, 2 g sugar, 452 mg sodium, 2 g fiber, 26 g protein

Day 5

❄️SNOW DAY❄️ (for us east coasters, at least) While you cozy up to your coffee and enjoy a bowl of warm oatmeal, check out my instastory for the best blogs to read today ? #livinganutritiouslife

A post shared by NUTRITIOUS LIFE (@nutritiouslifeofficial) on Mar 14, 2017 at 4:58am PDT

A post shared by NUTRITIOUS LIFE (@nutritiouslifeofficial) on Mar 14, 2017 at 4:58am PDT

Breakfast

1/3 cup dried oatmeal, cooked in water
1 banana with 2 tsp almond butter and a dash of cinnamon

Per serving: 377 cal, 10 g fat (2 g sat), 63 g carbs, 14 g sugar, 2 mg sodium, 10 g fiber, 12 g protein

Snack

1 cup cucumber slices

2 Tbsp guacamole

Per serving: 62 cal, 4 g fat (1 g sat), 6 g carbs, 2 g sugar, 4 mg sodium, 3 g fiber, 2 g protein

Lunch

Avocado and cucumber nori rolls (get the recipe!)

Per serving: 193 cal, 12 g fat (2 g sat), 17 g carbs, 4 g sugar, 138 mg sodium, 7 g fiber, 4 g protein

Snack

7 oz full-fat plain Greek yogurt with 1 Tbsp flaxseeds


Per serving: 283 cal, 20 g fat (7 g sat), 15 g carbs, 8 g sugar, 99 mg sodium, 3 g fiber, 10 g protein

Whats'fer dinner? ? #livinganutritiouslife

A post shared by NUTRITIOUS LIFE (@nutritiouslifeofficial) on Apr 12, 2017 at 1:08pm PDT

A post shared by NUTRITIOUS LIFE (@nutritiouslifeofficial) on Apr 12, 2017 at 1:08pm PDT

Dinner

4 oz salmon baked with 1/4 lemon juiced, 1 Tbsp Dijon mustard, and 1 Tbsp chopped fresh parsley
2 cups sautéed spinach

Per serving: 317 cal, 18 g fat (3 g sat), 12 g carbs, 3 g sugar, 500 mg sodium, 5 g fiber, 28 g protein

Day 6

Breakfast

Oatmeal pancakes: 1 whole egg, 2 egg whites, 1/4 cup old-fashioned or quick-cooking oats, 1 pinch of ground cinnamon, 1/2 cup low fat cottage cheese (get the full recipe).

Per serving: 414 cal, 10 g fat (4 g sat), 35 g carbs, 6 g sugar, 550 mg sodium, 5 g fiber, 34 g protein

Snack

5 celery sticks with 2 tsp peanut butter

Per serving: 63 cal, 5 g fat (1 g sat), 3 g carbs, 1 g sugar, 47 mg sodium, 1 g fiber, 2 g protein

Lunch

Green salad with shitake bacon: 1/2 cup cooked chickpeas, 1 1/2 Tbsp olive oil, 1/2 tsp paprika, 1 teaspoon turmeric, 1 pinch black pepper and sea salt, 6-8 large shiitake mushrooms, 2 cups torn butter lettuce, 1 Tbsp Parmigiano-Reggiano, 1/2 small clove garlic, 1 Tbsp fresh lemon juice, 1 Tbsp white balsamic vinegar (see the full recipe).

Per serving: 436 cal, 24 g fat (4 g sat), 47 g carbs, 9 g sugar, 43 mg sodium, 11 g fiber, 13 g protein

When we think of “fast food” ? #livinganutritiouslife

A post shared by NUTRITIOUS LIFE (@nutritiouslifeofficial) on Feb 17, 2018 at 12:38pm PST

A post shared by NUTRITIOUS LIFE (@nutritiouslifeofficial) on Feb 17, 2018 at 12:38pm PST

Snack

1/2 grapefruit
10 walnuts

Per serving: 230 cal, 20 g fat (2 g sat), 12 g carbs, 7 g sugar, 1 mg sodium, 3 g fiber, 6 g protein

Dinner

Quinoa stuffed pepper (get the recipe!)

Per serving: 302 cal, 16 g fat (3 g sat), 30 g carbs, 10 g sugar, 208 mg sodium, 6 g fiber, 12 g protein

Day 7

We rounded up 13 surprising and healthy meals that will give you more reason than ever to make room on your counter for the only kitchen appliance with a cult following. They’re all in the link in bio and seriously – making homemade yogurt never looked so…..instant? #livinganutritiouslife

A post shared by NUTRITIOUS LIFE (@nutritiouslifeofficial) on Apr 28, 2018 at 9:50am PDT

A post shared by NUTRITIOUS LIFE (@nutritiouslifeofficial) on Apr 28, 2018 at 9:50am PDT

Breakfast

Scrambled eggs (1 whole egg plus 2 egg whites) and 1/2 tsp oregano
1/3 cup cooked quinoa

Per serving: 239 cal, 6 g fat (2 g sat), 16 g carbs, 3 g sugar, 406 mg sodium, 2 g fiber, 16 g protein

Snack

1 sliced red bell pepper
2 Tbsps guacamole

Per serving: 93 cal, 5 g fat (1 g sat), 12 g carbs, 7 g sugar, 145 mg sodium, 4 g fiber, 3 g protein

Lunch

Kale chicken salad:
1 cup kale with 1/4 lemon, juiced, 1 tsp olive oil, 4 oz grilled chicken, 2 Tbsps pomegranate seeds

Per serving: 255 cal, 9 g fat (1 g sat), 11 g carbs, 5 g sugar, 126 mg sodium, 3 g fiber, 38 g protein

Snack

5 cups air-popped popcorn


Per serving: 150 cal,0 g fat (0 g sat), 25 g carbs, 0 g sugar, 16 mg sodium, 6 g fiber, 5 g protein

Dinner

Three-bean chili (get the recipe!)

Per serving: 362 cal, 10 g fat (3 g sat), 37 g carbs, 7 g sugar, 515 mg sodium, 10 g fiber, 27 g protein

For more nutrition advice and recipes from Keri Glassman, visit nutritiouslife.com.

Source: Read Full Article