Diet plan for weight loss

Mr. AJ


sample full-day diet plan for weight loss for a 25-year-old:


  • 1 boiled egg or a small omelet (made with 2 egg whites and vegetables)
  • 1 slice of whole-grain toast
  • 1 cup of green tea or black coffee (unsweetened)

Mid-Morning Snack:

  • 1 medium-sized apple or a handful of mixed berries


  • Grilled chicken breast (3-4 ounces)
  • 1 cup of steamed vegetables (broccoli, carrots, cauliflower, etc.)
  • 1/2 cup of brown rice or quinoa

Afternoon Snack:

  • 1 small container of Greek yogurt (unsweetened) or a handful of almonds

Pre-Workout Snack:

  • 1 small banana or a slice of whole-grain bread with almond butter

Post-Workout Snack:

  • Protein shake or a glass of skim milk


  • Grilled fish (salmon, tilapia, or cod) or tofu (if vegetarian/vegan)
  • 1 cup of roasted sweet potatoes or steamed quinoa
  • Mixed salad with leafy greens, cucumber, and cherry tomatoes (dressed with lemon juice and olive oil)

Evening Snack (optional):

  • 1 small carrot or a handful of cherry tomatoes

Before Bed:

  • 1 cup of herbal tea (chamomile, peppermint, or green tea)

Remember to adjust portion sizes and calorie intake according to your specific needs and consult with a healthcare professional or registered dietitian before making any significant changes to your diet. It's also important to stay hydrated throughout the day by drinking plenty of water. Regular exercise and a balanced diet are key components of a healthy weight loss journey.

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