In this page, we focus on the physical assessment to help you improve both your Basal Metabolic Rate and your Body Mass Index in order to achieve a quick weight loss process.
We will help you to identify your ideal body weight according to your:
Height, Weight, Age
- weight loss
- Your BMI
Starting a nutritional plan will help you prevent all the following factors from happening:
Unexplained Weight gain
- Unexplained Weight loss
- Maintain a good health
High blood cholesterol/triglycerides
Here is a great diet plan for Men & Women that really works!
31 Healthy Breakfast Recipes That Will Promote a quick Weight Loss All Month Long:
Time to kick out your boring breakfast to the curb. Remember that breakfast is the prime time to get your day off to a healthy and delicious start, so let it live up to its full potential!
With our 31 healthy breakfast recipes, you will lose weight quicker than ever!
A research from Loma Linda University, has found that if you replace saturated fats with omega 3s like those found in sardines, salmon, and herring can raise good cholesterol as much as 4%
1) SMOKED SALMON TOAST
Toast a whole-wheat bread
Add 1 1/2 Tbsp cream cheese
2 Oz smoked salmon
1 Thick slice red onion
1 Tbsp chives
Spread the cream cheese on toast, and top with salmon, onion, and chives.
Total: 360 calories
You already know that spinach is a healthy food rock star, but this is not it! spinach also helps you cut cravings all day long since it is high in zinc, fiber, niacin, as well as protein, vitamins A, C, E and K, vitamin B6, thiamin, folate, calcium, magnesium, phosphorus, iron, potassium, manganese, and copper.
2) EGGS ‘N’ GREENS
Add 1 tbsp olive oil
1 Cup sliced mushrooms
2 Cups spinach
1 Tbsp sriracha sauce
Add half the olive oil to a heated skillet, saute’ the mushrooms and spinach, then serve on a plate. Add the remaining olive oil to the skillet. Crack an egg into the pan, and cook it sunny-side up. Then, add the egg on top of vegetables. Lastly, Drizzle with Sriracha sauce.
Total: 230 calories
3) SAVORY ENGLISH MUFFIN
Add 3 Oz Applegate Natural Turkey Slices
1/2 cup of raw kale
2 tbsp shredded low-fat cheddar cheese
1 whole-wheat English muffin
1 Tsp olive oil
Layer the turkey slice, kale and the cheese on muffin halves. Then, Drizzle with olive oil and sprinkle chili powder, sea salt, and black pepper. Toast muffin halves side by side in a 375 F in oven for 10 minutes or wait until the cheese melts.
Total: 310 calories
Studies have shown that people who eat hot red pepper consume fewer calories throughout the day and are able to achieve a quick weight loss.
It’s definitely a good way to kick off your morning with red peppers since they contain vitamin A, C and folate.
4) HOME FRIES WITH SAUSAGE
Add 3 Links Applegate Natural chicken and sage breakfast sausage
1 Cooked sweet potato, cubed
1 1/2 cup chopped kale
2 tsp olive oil
1/4 tsp crushed red pepper flakes heat chicken sausage.
In a pan, saute’ the sweet potato and kale in olive oil until they’re soft along with red pepper flakes.
Total: 310 calories
Do you know that grains can help you get slimmer and protect you from heart diseases and type 2 diabetes as well?!
5) CHOCOLATE CHERRY WAFFLES
1 tbsp chocolate almond butter
2 Van’s Foods 8 whole grains waffles
1 Cup pitted fresh cherries
Spread the chocolate and almond butter on waffles, and top with cherries.
Total: 350 calories
Mangos are rich with vitamin C, vitamin A, and have plenty of fiber which will keep you full and satisfied.
6) SWEET-TREAT TOAST
Add 1 Laughing Cow light creamy Swiss Cheese wedges
2 Slices of Ezekiel and 7 grains cinnamon raisin bread
1 sliced mango, then spread the cheese on toast and add the mango on top.
Total: 310 calories
This recipe will helps you maximize your chances to achieve a quick weight loss and will also maintains muscle mass instead. Enjoy those 20 grams of protein!
Add 1 Whole egg plus 1 egg white
2 tbsp chopped green pepper
2 tbsp chopped red onion
1 8-inch whole-wheat tortilla
1 oz Shredded Monterey Jack cheese
2 scrambled eggs
2 tbsp chunky salsa with pepper and onion folded into tortilla with cheese and salsa.
Total: 330 calories
How about a high-fiber breakfast like this one! it contains 12 grams of protein which helps you eat less throughout lunchtime.
8) BERRY ENGLISH MUFFIN
Add 1/2 tbsp natural creamy peanut butter
1 Ezekiel 4:9 whole-grain English muffin
1 tbsp dried Chia Seeds
1/2 tsp ground cinnamon
1/4 cup sliced strawberries
Spread peanut butter on sliced muffin and top with seeds, cinnamon, and berries.
Total: 330 calories
With 29 grams of protein, this plate will keeps your stomach full for the rest of the day!
9) RICOTTA SWIRL
Add 1 cup low fat ricotta cheese
1 tsp honey
1/2 cup chopped papaya
Mix ricotta with honey, then top with papaya and flax seeds.
Total: 400 calories
Do you know that Blueberries are also packed with antioxidants that have been proven to protect against obesity in mice. It’s likely a good sign for humans as well if added to your healthy meals.
10) GREENS, EGGS, AND TURKEY QUESADILLAS
Add 2 La Tortilla soft wrap mini white wheat wraps
2 egg white scrambled and cooked
1/4 Cup arugula
3 Oz turkey slices
2 tbsp crumbled feta
3/4 cup of blueberries
Top each wrap with half the eggs, arugula, turkey and feta. Fold them in half and then warm them in a skillet. Finally, serve with blueberries.
Total: 337 calories
Grapefruit has a great reputation as a diet fruit. As proven in a study back in 2014, people who eat half a grapefruit with their meals have lost more weight than those who didn’t.
11) EGG MUFFIN WITH COTTAGE CHEESE AND GRAPEFRUIT
Add 1 Whole-wheat English muffin
1 Hard-boiled egg
1 Cup nonfat cottage cheese
Toast a split English muffin, top each half with sliced egg, then Serve cottage cheese with grapefruit wedges on top.
Total: 357 calories
Here are some great news!
Another study has found that vegetarians soy foods are as great as other proteins for helping you drop pounds on a low-calorie diet.
12) TOFU SCRAMBLE
Add 1 tsp olive oil
4 Oz soft crumbled tofu
1/2 large red bell pepper with 2/3 cup chopped baby Portobello mushrooms
1 Cup chopped Spinach
1 Arnold Sandwich Thins 100% pure wheat
1 Oz part-skim mozzarella
1/2 tsp Oregano
Heat oil in a saute’ pan, then add the tofu and vegetables on top. Cook it for about 5 to 7 minutes in a stirring oven, then serve it on the sandwich thin and top it with cheese and Oregano.
Total: 328 calories
According to an animal study conducted by researchers from the university of Michigan Health System, Pigments in tart cherries may also help reduce body weight and body fat.
13) MUESLI WITH CHERRIES
Add 1/3 Cup steel-cut oats
1/2 Cup unsweetened almond milk
1 tsp ground cloves
2 tsp honey
Add 2 tbsp chopped dried tart cherries soaked with oats and almond milk in the fridge overnight, then stir in the remaining ingredients in the next morning.
Total: 336 calories
Having grains on breakfast may decrease inflammation which is associated with decreased belly flab.
14) TOMATO, ARTICHOKE AND FETA FRITTATA
Add 1 Egg
1/4 Cup chopped tomato
1/2 Cup canned artichoke hearts, drained and chopped
1 tsp chopped shallot
3 tbsp crumbled feta cheese
In a skillet misted with cooking spray, add the cooked tomato, artichoke, and chopped shallot for 2 minutes, then add them on a sliced whole-grain bread and egg white and don’t forget to Keep the heat low. Next step, add the eggs on top then cover it and cook for 3 minutes until the eggs are firm. Lastly, top it with feta and serve with toast.
Total: 286 calories
The soluble fiber in oatmeal will keep you full all day and will also stop you from thinking about lunch.
15) OATMEAL WITH PECANS AND BERRIES
Add 1 Pack original Quaker of oatmeal
1 Cup skim milk
2 tbsp chopped pecans
1/2 Cup raspberries
1/2 Cup blueberries
use milk to prepare oatmeal according to package directions, and mix it with pecans, raspberries and blueberries.
Total: 351 calories
We all know that the protein in eggs can help build muscles. Eggs contain vitamin B12 which is vital for breaking down the fats. A number of studies have shown that people who have ate two eggs on breakfast on daily basis had 164 less calories at lunch.
16) EGG AND LOX ON AN ENGLISH MUFFIN
Add 3 Egg white
1 Whole egg
2 Oz lox with 1/4 cup chopped onion
1 Whole-wheat English muffin
1 Cup blackberries
Scramble the eggs with lox and onion. Serve on top of a split toasted English muffin with berries on the side
Total: 389 calories
In a case study that was published in the journal of the American College of Nutrition, dieters who had snacks with pistachios daily have recorded a lower BMI after weeks than those who munched on pretzels.
17) PISTACHIO RICE PUDDING
Add 1/2 Cup uncooked brown rice
3/4 Cup nonfat milk
1 tsp cinnamon
Cook the rice in milk. Mix them with pistachios, then top with sugar and cinnamon.
Total: 302 calories
Pro-tip: Grapefruit’s skin has 3 grams of fiber so keep the thin skin between segments intact!
18) YOGURT AND GRAPEFRUIT PARFAIT
Add 8 Oz Fage – total of 0% yogurt
1 tsp wheat germ
1/2 tsp honey
1 tsb ground flax seeds
1 Medium grapefruit
Mix them together with wheat germ and ground flax seeds and alternate the layers of grapefruits and yogurt. Top with honey and wheat germ.
Total: 252 calories
Do you know that eating almonds or almond butter on breakfast can keep your blood sugar steadier?
According to a study in Nutrition & Metabolism, Almonds can help you reduce your blood sugar.
19) PANCAKES WITH ALMOND BUTTER AND BERRIES
Add 2 Pancakes wheat
1 tbsp almond butter
1/4 Cup of blackberries
Heat the pancake in a toaster, then top with almond butter and berries.
Total: 333 calories
20) BARLEY WITH WALNUTS AND MAPLE SYRUP
Add 3/4 Cup cooked barley
1/2 cup nonfat milk
10 walnut halves
1/2 tbsp maple syrup
Total: 345 calories
Do you know that polyphenols in mango can activate proteins in the body which regulate metabolism and help reduce body fat?
21) TROPICAL YOGURT WITH CINNAMON TOAST
Add 6 Oz Fage and 0% total Greek yogurt
1/4 Tsp coconut extract
6 Pieces dried mango
2 Slices of cinnamon raisin bread
Mix the coconut extract with yogurt, and sprinkle chopped mango on top.
Enjoy your cinnamon raisin bread toast!
Total: 394 calories
22) RICOTTA BLUEBERRY CREPE
Add 1/2 Cup flour
2 Egg white
1/2 Cup low-fat buttermilk
1/4 tsp salt
1 tsp part-skim ricotta
1/4 Cup blueberries
1 tsp almonds
1 tsp ground allspice
Mix first five ingredients. Cook it for 30 seconds, then fill it up with ricotta and berries, and then add the almonds and allspice on top.
Total: 427 calories
Pomegranate may increase fat burn and weight loss by activating proteins which control fat and metabolism.
23) ORANGE POMEGRANATE RICOTTA TOAST
Add 1/4 Cup low fat ricotta cheese
2 tsp honey
1 Slice whole-wheat toast
1 tbsp pomegranate seeds
3/4 tsp nutmeg
Mix the ricotta with honey, then spread them on the toast. Top it with the remaining ingredients.
Total: 291 calories
This low calorie burrito breakfast alternative will give you a great taste of burritos without gaining any weight! thanks to those tortilla’s 0 fat wheat!
24) SAVORY BREAKFAST BURRITO
Add 2 Egg white
2 Whole-wheat Tortillas
1/4 Cup fat-free cheese
1/4 Cup rinsed canned beans (such as pinto beans or black beans)
Add Salsa ( to give it a taste)
Scramble the egg whites, then add them onto the tortillas along with cheese and beans. Roll them up, and put them in the microwave for 30 seconds, then top with salsa.
Total: 282 calories
This fast-food alternative breakfast is packed with 100% healthy ingredients which will keep you healthy and full of energy!
Thanks to the Guacamole!
25) SUNRISE SANDWICH WITH TURKEY, CHEDDAR, AND GUACAMOLE
Add 1 Egg
1/4 small tsp of salt and pepper
2 Oz low-sodium smoked turkey breast
1 Slice American cheddar or pepper jack cheese
1 Slice of tomato
1 Whole-wheat English Muffin, split and toasted
1 tbsp guacamole
Fry the egg over medium heat, then heat the turkey with topped cheese in the microwave for 30 to 45 seconds.
Lastly, stack the tomato, turkey, egg, and guacamole on a split English muffin.
Total: 260 calories
According to Doctor Lauren Slayton, R.D., Founder of Food Trainers in New York City, adding a banana to your daily morning routine can make you get slimmer!
The potassium in bananas help with short-term shrinkage.
26) BERRY BREAKFAST SMOOTHIE
Add 1 Banana, cut it into chunks
1/2 cup nonfat milk
1/4 cup frozen unsweetened blueberries
1/4 cup frozen unsweetened strawberries
1 tsp peanut butter
1/2 tsp honey
In a blender, combine the banana, milk, blueberries, strawberries, peanut butter and honey. Process about 1 minute or until the consistency of the thick milkshake.
Total: 225 calories
It’s known that Pomegranate have natural sugars which is packed with antioxidants that can boost your energy and reduce wrinkles, and yet could prevent blood clots and high cholesterol and also bolster your immune system!
27) EGG WHITE FRITTATA WITH FETA, SPINACH, AND MUCHROOM
Add 2 Egg white
1 Whole egg
1/2 Cup chopped fresh spinach
1/2 Cup chopped button mushrooms
1 Oz feta cheese
1 Tsp fresh cilantro
1 Slice oat-bran bread
2 Oz glass 100 percent pomegranate juice
6 Oz water or seltzer
blend the eggs together in a skillet misted with cooking spray
Cook the mushrooms and spinach over medium heat until spinach is wilted
Reduce to low heat, then add the eggs. Once all set, cover and cook for about 3 minutes until the eggs are firm. Top with feta and cilantro. Serve with toast and pomegranate juice mixed with water or seltzer.
Total: 362 calories
Adding peanut butter to your breakfast can help control cravings for up to 12 hours total
Don’t count on munchies!
28) PEANUT BUTTER STRAWBERRY WRAP
Add 1 Whole-wheat tortilla (8″)
2 tbsp natural unsalted crunchy peanut butter
1/2 cup sliced strawberries
1 cup 1% milk
Spread tortilla with peanut butter
Roll up and cut them diagonally then Serve with milk.
Total: 434 calories
Can we get enough of peanut butter?
While you’re enjoying your zero craving afternoon, remember that you’re also getting magnesium, vitamin E and Zinc which can keep your metabolism running smoothly!
29) BLUEBERRY AND PEANUT BUTTER PANCAKE
Add 1 Frozen whole-wheat pancake
2 tbsp omega 3 enriched peanut butter
1 tbsp blueberry preserves or a handful of blueberries
1 tbsp crushed walnuts
Heat the pancake in a toaster, then spread the peanut butter on. Top with preserves and walnuts.
Total: 345 calories
To trick it out even more: Add a scoop of vanilla protein powder for an additional 15 to 25 grams.
30) CHERRY BOMB
Add 3/4 cup frozen cherries
1 Kiwi, peeled and quartered
1/4 cup orange juice
1/2 cup coconut water
3/4 tsp agave nectar
3 ice cubes
1 Scoop of protein powder (optional)
Blend the ingredients and enjoy!
Total: 285 calories
Here is the final recipe which we saved for the last!
The fiber in strawberries heads off hunger and also helps wards off diabetes and breast cancer!
31) FRENCH TOAST WITH STRAWBERRIES
Add 1 egg
2 tbsp nonfat milk
1 Slices whole-wheat bread
13 sliced strawberries
1/2 tsp powdered sugar
Mix the egg and milk together, and dip the bread into mixture
Cook in a nonstick pan until slightly browned. Top with berries and sugar.
Total: 275 calories
Usually, A real nutritionist or doctor will tell you that losing weight is around 80% eating less and 20% exercise. In fact, it can even be 100% eating much less if your weight is not ideal for exercise (i.e. If you are obese, exercise is not healthy for joints and/or your heart rate, blood pressure, etc.).
Learn some facts on how to maintain a healthy diet plan while exercising the right way.
Everyone is designed differently when it comes to biology, You have to understand how your body works. Not everyone has some sort of metabolism, some people only work out few times a week and don’t gain any weights and are able to achieve a quick weight loss easily. On the other hand, you would gain weight right away if you did not maintain a healthy diet plan even If you workout 5 days a week.
The first thing you need to do is to follow The Right Weight Loss Programs since eating right is actually more important than just eating less. Eating less useless calories more often is the key for a slimmer waist so start with having a higher intake of protein on daily basis, add only fiber and good fat to moderate the amount of carbs. Moreover, Have small meals so you get sufficient energy and make sure you don’t lose muscle mass. Also, don’t spike the blood sugar rate as that might attracts more sugar into the blood stream which in return becomes fat.
Fact: Multiple meals and large breakfast are the greatest hoax of Dietology. You can’t burn fat if you constantly get the glucose and insulin level rise up. Everyone believes that if you eat 1 to 2 meals a day with 30g to 50g of protein, 40% to 50% Carbs, about 10% fats, and work out with an empty stomach will simply work. WRONG, this is considered the worst diet plan. First, start with a balanced diet plan which will not cause any harm to you and your body. Many people give up after few months because they start the wrong, remember to give your body some time to understand the new factors before you start intensely .
In general, eating less does not mean your losing weight. You see, when u eat less you are actually losing the muscle tissues meaning that when the body is being starved it holds onto as much energy as possible because the body is designed to survive by mean when u stop eating your body starts storing food which then become body fats so the only healthy way to lose weight and achieve a quick weight loss is to eat enough balanced carbs, try increasing your daily protein intake and your caloric diet more and more on daily basis. Furthermore, don’t forget to work out at least 3 days a week because it has been proven that exercising at least 3 days a week is the best solution to maintain a healthy weight and a healthy strong body.