If you’re aiming to shed pounds, a diet packed with antioxidants can boost your efforts. This meal plan offers a week of nutritious meals and snacks featuring antioxidant-rich foods. You’ll enjoy colorful produce, healthy fats from nuts and salmon, and zero added sugars to maximize nutrition.
How We Craft Meal Plans: Dietitians at EatingWell meticulously design our meal plans to be both tasty and easy to follow. Each plan meets specific health goals, analyzed for accuracy using the ESHA Food Processor nutrition database. Adjustments can be made based on individual preferences and nutritional needs.
Why This Meal Plan Works for You: Antioxidants are vital for cell protection, combating oxidative stress linked to heart disease, cancer, and inflammation. Our recipes focus on vibrant fruits like blueberries and plums, vegetables like kale and squash, and omega-rich fish and nuts. Each day includes ample protein (at least 74g) and fiber (29g), promoting satiety and aiding weight loss. Set at 1,500 calories daily, this plan supports effective weight management.
Antioxidant-Rich Foods Highlighted:
- Fruits: Blueberries, plums, citrus fruits
- Vegetables: Dark leafy greens, broccoli, tomatoes
- Nuts and seeds
- Legumes
- Fatty fish: Salmon, tuna
- Beverages: Coffee, tea
Meal Preparation Tips: Prepare meals like Anti-Inflammatory Chicken & Beet Salad for easy lunches and Carrot Cake Energy Bites for quick, nutritious snacks throughout the week.
Daily Meal Breakdown: Each day’s menu includes balanced meals like Avocado & Arugula Omelet for breakfast, Anti-Inflammatory Chicken & Beet Salad for lunch, and Superfood Chopped Salad with Salmon & Garlic Dressing for dinner. Snacks like yogurt with berries and nutritious desserts like Tart Cherry Nice Cream complete the plan.
Calorie Adjustments: For those needing more calories, modifications are provided, such as adding smoothies or nuts to snacks and meals.
This plan serves as a roadmap for incorporating antioxidant-rich foods into your diet, supporting both weight loss goals and overall health enhancement.