Best Healthy Diet Plan

Best Healthy Diet Plan

For what seems like millennia now, it’s been long known that a healthy diet is the best way to combat heart-related diseases. A plethora of studies have been conducted thus far and most peer-to-peer reviewed articles show an overwhelming support for a direct correlation and dare I say causation between more exercise and the reduction in the likelihood of the manifestation of heart-related diseases in human beings.

Before the onset of the scientific age, people assumed the only way to get enough calorie intake and, at the same time avoid starving to death was to snack on vegetables. Admittedly enough though, that’s a tough goal to achieve.

Luckily enough though, times have changed, and the best healthy diet plan doesn’t have to be the same for everyone, but there’s no real reason it shouldn’t be delicious. With help from the American Heart Association, we were able to bring together the best healthy diet plan that manages to incorporate fiber-rich fruits, whole grains, proteins, vegetables and heart-healthy fats like avocado and olive oil.

To keep things interesting, we’ve also added a few spices, salt and herbs without going over the recommended limit that was put in place by the American Heart Association. These are among the most important nutrients to limit, together with saturated fat and added sugars, in order to reduce the risk of heart disease.

However, despite exercise being one of the core ways of weight loss, better performance will be noted if the diet is combined together with regular exercise, and if no change is observable after a long while, you should visit your medical practitioner.

Here is the best healthy diet plan, to be followed over a period of 7 days and with an overall calorie intake of 1200.

Day 1

Breakfast (268 calories)

1. Egg Toast

  • 1 slice of toasted whole-wheat bread.
  • 1 large egg, cooked in olive oil, ¼ teaspoon.
  • Alternatively, coat the pan with a layer of cooking spray (single second spray) and season with a pinch of salt and pepper.
  • 2 tablespoons of salsa

Mid-morning Snack (63 calories)

  • 3/4 cup of blueberries

Lunch (317 calories)

  • Chickpea & Veggie Salad
  • 3/4 cup of any veggies of your choice (if you’re clueless, tomatoes and cucumbers are our top pick)
  • 2/3 cup of chickpeas
  • 2 cups of mixed greens
  • 1 tablespoon of chopped almonds
  • Combine ingredients and top salad with 1 tablespoon of red-wine vinegar, 2 tablespoons freshly ground pepper and olive oil.

Afternoon Snack (62 calories)

  • 1 medium orange

Dinner (470 calories)

  • 1 cup of steamed green beans
  • Vegan Brussel Sprout Chips
  • 1 medium red potato baked, drizzled with 1/2 teaspoon of olive oil and a pinch each of salt and pepper.
  • 1 serving of green peppercorn sauce and seared salmon.

Day 2

Breakfast (287 calories)

  • 1 cup bran cereal
  • 1 cup skim milk
  • 1/2 cup blueberries

Mid-morning snack (95 calories)

  • 1 medium apple

Lunch (330 calories)

  • Veggie-Hummus Sandwich
  • 2 slices whole-grain bread
  • 3 tablespoon of hummus
  • ¼ mashed avocado
  • ¼ cup of cucumber slices
  • ¼ sliced medium red bell pepper
  • ¼ cup of shredded carrots
  • 1 cup of mixed greens
  • Spread bread with hummus and avocado and add a layer of vegetables on top.

Afternoon Snack (80 calories)

  • ¾ medium sliced red bell pepper
  • 2 tablespoonfuls of hummus

Dinner (425 calories)

  • 2 cups of roasted tofu and a peanut noodle salad

Day 3

Breakfast (276 calories)

  • 1 cup of nonfat plain Greek yogurt
  • ½ cup of blueberries
  • 1 ½ tablespoons of slivered almonds
  • 2 tablespoons of honey
  • Top yogurt with blueberries, honey, and almonds.

Mid-morning Snack (102 calories)

  • 2 medium carrots
  • 2 tablespoons of hummus

Lunch (319 calories)

  • 1 ½ cups of roasted tofu and peanut noodle salad

Afternoon Snack (46 calories)

  • 1 cup of strawberries

Dinner (437 calories)

  • 1 serving of avocado-lime dressed grilled romaine.
  • 4 oz. of the cooked chicken breast. The chicken breast should be cooked in 1 ½ teaspoons of olive oil and then seasoned with ¼ teaspoon of cumin and a pinch each of salt and pepper
  • 3/4 cup cooked quinoa

Day 4

Breakfast (287 calories)

  • 1 cup of bran cereal
  • 1 cup of skim milk
  • ½ cup of blueberries

Mid-morning snack (95 calories)

  • 1 medium apple

Lunch (335 calories)

  • Green salad and chicken
  • 3 cups of mixed greens
  • 3 oz. of chicken breast
  • 5 halved cherry tomatoes
  • ½ cup of cucumber slices
  • ¼ cup of shredded carrot
  • Combine all the ingredients and top a salad with 1 teaspoonful of red-wine vinegar and 2 teaspoons of olive oil.

Afternoon snack (62 calories)

  • 1 medium orange

Dinner (446 calories)

  • 1 serving of cod with tomato cream sauce
  • ½ cup of cooked brown rice
  • 2 cups of mixed greens topped with 1 tablespoon of balsamic vinegar and 2 tablespoons of olive oil.

Day 5

Breakfast (268 calories)

  • ½ cup of rolled oats cooked in 1 cup milk
  • ½ cup of sliced strawberries
  • Cook oats and topped with strawberries and a pinch of cinnamon.

Mid-morning snack (64 calories)

  • ½ sliced bell pepper
  • 2 tablespoons of hummus

Lunch (315 calories)

  • Toaster-Oven Tostadas
  • 2 corn tortillas
  • ⅔ cup of rinsed canned black beans
  • 2 tablespoons of salsa or pico de gallo
  • 1/2 of sliced bell pepper
  • 2 tablespoons of shredded cheddar cheese
  • Top the tortillas with beans, cheese and bell pepper. Toast until the cheese begins to melt. Top with salsa.

Afternoon Snack (42 calories)

  • ½ cup blueberries

Dinner (405 calories)

  • 1 ¼ cups chicken cauliflower fried rice
  • 2 cups of mixed greens topped with 1 tablespoon of red wine vinegar and 2 teaspoons. olive oil.

Midnight snack (92 calories)

  • ¾ cup Mango & Kiwi with Fresh Lime Zest
  • Vegan Brussel Sprout Chips

Day 6

Breakfast (287 calories)

  • 1 cup bran cereal
  • 1 cup skim milk
  • ½ cup of blueberries

A.M. Snack (62 calories)

  • 1 medium orange

Lunch (347 calories)

  • 1 ¼ cups Chicken Cauliflower Fried “Rice”
  • 1 kiwi fruit

Afternoon Snack (46 calories)

  • 1 cup of strawberries

Dinner (458 calories)

  • Toaster-Oven Tostada
  • 2 corn tortillas
  • 2 tablespoons of salsa or pico de gallo
  • ½ cup of rinsed canned black beans
  • 2 teaspoonfuls of rinsed and shredded cheddar cheese
  • ¼ avocado
  • Top the tortillas with beans and cheese, then toast until the cheese begins to melt, then top with avocado and salsa
  • 2 cups of mixed greens topped with 1 tablespoon of lime juice and 2 tablespoons of olive oil.

Day 7

Breakfast (255 calories)

  • Egg & Tomato Toast
  • 1 corn tortilla
  • Top the tortilla with an egg and tomatoes
  • 1 large egg cooked in 1/4 teaspoon of olive oil. Alternatively, coat the pan with a thin layer of cooking spray (1-second spray) then season it with a pinch of pepper.
  • 5 halved cherry tomatoes
  • 1 medium banana

Mid-morning snack (115 calories)

  • ¾ cup of blueberries
  • 1 tablespoon of unsalted dry-roasted almonds

Lunch (308 calories)

  • Tuna & White Bean Spinach Salad
  • 2 cups spinach
  • 2.5 oz. of drained chunk light tuna in water
  • 1/2 cup of rinsed canned white beans
  • 3/4 cup of any veggies of your choice (tomatoes and cucumbers are our top choices)
  • Combine the ingredients and top the salad with 1 tablespoon of red-wine vinegar and 2 teaspoons of olive oil.

Afternoon snack (62 calories)

  • 1 medium orange

Dinner (440 calories)

  • 1 serving of spaghetti squash noodles and lemongrass pork
  • 2 cups of mixed greens topped with 1 tablespoon of red wine vinegar and 2 teaspoons. olive oil.

Midnight snack (92 calories)

  • 3/4 cup Mango & Kiwi with Fresh Lime Zest
  • Vegan Brussel Sprout Chips

Enjoy the Best Healthy Diet Plan!