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This 1,800-calorie meal plan is designed by EatingWell's registered dietitians and culinary experts to o er healthy and delicious meals for weight loss. We've done the hard
work of planning for you and mapped out seven full days of meals and snacks. The calorie totals are listed next to each meal so you can easily swap things in and out as
you see t. Note that this meal plan is controlled for calories, ber and sodium. If a particular nutrient is of concern, consider speaking with your health-care provider about
supplementation or altering this plan to better suit your individual nutrition needs
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Not sure if this is the right plan for you? Calculate your calorie level and nd the diet meal plan that will work best for you.
(http://www.eatingwell.com/nutrition_health/meal_plans#/step1)
Meal Prep Tip: If you'll be short on time, you can make the Ravioli & Vegetable Soup (http://www.eatingwell.com/recipes/ravioli_vegetable_soup.html) ahead. Other things
you can make ahead for the week include Carrot-Ginger Vinaigrette (http://www.eatingwell.com/recipes/carrot_ginger_vinaigrette.html), Maple-Nut Granola
(http://www.eatingwell.com/recipes/maple_nut_granola.html) and Avocado-Yogurt Dip (http://www.eatingwell.com/recipes/avocado_yogurt_dip.html).
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31/12/2017 7-Day Diet Meal Plan to Lose Weight: 1,800 Calories - EatingWell
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Day 1:
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31/12/2017 7-Day Diet Meal Plan to Lose Weight: 1,800 Calories - EatingWell
Toss Brussels sprouts in 1/2 tsp. olive oil and bake at 425°F until lightly browned, 15 to 20 minutes. Coat salmon with 1/4 tsp. olive oil or a thin layer of cooking spray (1-
second spray) and season with 1/8 tsp. each salt and pepper. Bake at 425°F until opaque in the middle, 4 to 6 minutes. Serve Brussels sprouts, salmon and brown rice
drizzled with vinaigrette and topped with walnuts.
Day 2:
Breakfast (382 calories)
Avocado-Egg Toast
• 1 slice whole-grain bread
• 1/2 medium avocado
• 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray) Morning Snack (172 calories)
Season egg with a pinch of salt and pepper. • 8 dried apricots
• 2 clementines • 8 walnut halves
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31/12/2017 7-Day Diet Meal Plan to Lose Weight: 1,800 Calories - EatingWell
Meal Prep Tip: Make Maple-Nut Granola (http://www.eatingwell.com/recipes/maple_nut_granola.html) for tomorrow. You can also buy granola, to make things easier. Aim
for a granola that has around 130 calories (or less) and less than 6 grams of sugar per 1/4 cup.
Day 3:
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31/12/2017 7-Day Diet Meal Plan to Lose Weight: 1,800 Calories - EatingWell
Meal Prep Tip: Hard-boil 2 eggs—save one for Day 5. Make Carrot-Ginger Vinaigrette (http://www.eatingwell.com/recipes/carrot_ginger_vinaigrette.html) or opt for a
healthy, store-bought Asian-style dressing. When buying salad dressing, choose one made with healthy fats, such as olive oil or canola oil. Cook a chicken breast for
tomorrow's lunch or substitute precooked chicken or sliced chicken or turkey breast from the grocery store. When choosing deli items, go for low-sodium, preservative-free
options.
Day 4:
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31/12/2017 7-Day Diet Meal Plan to Lose Weight: 1,800 Calories - EatingWell
Meal Prep Tip: Make Avocado-Yogurt Dip (http://www.eatingwell.com/recipes/avocado_yogurt_dip.html) for tomorrow. You can substitute store-bought hummus for the
dip, if desired.
Day 5:
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Day 6:
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31/12/2017 7-Day Diet Meal Plan to Lose Weight: 1,800 Calories - EatingWell
Meal Prep Tip: Cook a chicken breast for tomorrow's lunch or substitute precooked chicken or sliced chicken or turkey breast from the grocery store. When choosing deli
items, go for low-sodium, preservative-free options.
Day 7:
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31/12/2017 7-Day Diet Meal Plan to Lose Weight: 1,800 Calories - EatingWell
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