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30 minutes ago
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7-Day Antioxidant-Rich Meal Plan for Weight Loss, Created by a Dietitian
Reviewed by Dietitian Jessica Ball, M.S., RDAbout This Plan ● This 7-day plan is set at 1,500 calories, with modifications for 1,800 and 2,000 calories ● Each day provides at least 60 grams of protein and 30 grams of fiber to promote satiety and digestive health. ● This plan prioritizes antioxidant-rich foods to support weight you're looking to support your weight-loss goals, antioxidants deserve a spot on your plate. These powerful compounds, found in fruits, vegetables, legumes, nuts and whole grains, have been linked to improved weight loss outcomes. By following this 7-day meal plan, you'll enjoy satisfying and nutrient-rich meals and snacks that highlight these plant-derived nutrients without sacrificing flavor. Berries, leafy greens, tomatoes, carrots, beans and herbs are just a few of the standout foods included in this plan. Whether your goal is to lose weight or incorporate more plants into your diet, this week-long meal plan offers a practical and delicious way to enhance your health. Meal Plan at a Glance Baked eggs & veggies/ Apple & nut butter Bean salad/ Pistachios Chicken hummus bowls Smoothie bowl/ Energy balls Chicken salad/ Mini stuffed peppers Shrimp pesto bowls Smoothie bowl/ Energy balls Chicken salad/ Mini stuffed peppers Salmon, rice & bok choy Smoothie bowl/ Energy balls Chicken salad/ Mini stuffed peppers Chicken guacamole bowl Smoothie bowl/ Energy balls Chicken salad/ Mini stuffed peppers White bean skillet Overnight oats/ Yogurt & berries Tuna salad/ Snack jar Italian wedding soup Overnight oats/ Yogurt & berries Tuna salad/ Snack jar Tofu tostadas Day 1 Breakfast (344 Calories) ● 1 serving Baked Eggs in Tomato Sauce with Kale Morning Snack (173 Calories) ● 1 small apple ● 1 tablespoon unsalted peanut butter Lunch (322 calories) ● 1 serving No-Cook Black Bean Salad Afternoon Snack (183 Calories) ● ¼ cup pistachios Dinner (485 Calories) ● 1 serving Chicken Hummus Bowls Daily totals: 1,508 calories, 88 g fat, 74 g protein, 122 g carbohydrates, 36 g fiber, 1,778 mg sodium To make it 1,800 calories: Add 1 serving Berry-Kefir Smoothie to afternoon snack. To make it 2,000 calories: Add 1 serving Berry-Kefir Smoothie to afternoon snack. Add 2 servings Blueberry-Pecan Energy Balls as an evening snack. Day 2 Breakfast (352 Calories) ● 1 serving Raspberry-Peach-Mango Smoothie Bowl Morning Snack (153 Calories) ● 1 serving Blueberry-Pecan Energy Balls ● ½ pear Lunch (410 calories) ● 1 serving Spinach Salad with Quinoa, Chicken & Fresh Berries Afternoon Snack (157 Calories) ● 1 serving White Bean–Stuffed Mini Bell Peppers ● 1 clementine Dinner (429 Calories) ● 1 serving Charred Shrimp, Pesto & Quinoa Bowls Daily totals: 1,502 calories, 65 g fat, 85 g protein, 155 g carbohydrates, 33 g fiber, 1,650 mg sodium To make it 1,800 calories: Change 1 clementine to 2 clementines in afternoon snack. Add 1 serving of Crunchy High-Protein Quinoa Bites as an evening snack. To make it 2,000 calories: Change morning snack to 3 servings of Blueberry-Pecan Energy Balls. Change 1 clementine to 2 clementines in afternoon snack. Add 1 serving of Crunchy High-Protein Quinoa Bites as an evening snack. Day 3 Breakfast (352 Calories) ● 1 serving Raspberry-Peach-Mango Smoothie Bowl Morning Snack (153 Calories) ● 1 serving Blueberry-Pecan Energy Balls ● ½ pear Lunch (410 calories) ● 1 serving Spinach Salad with Quinoa, Chicken & Fresh Berries Afternoon Snack (154 Calories) ● 1 serving White Bean–Stuffed Mini Bell Peppers ● ½ cup raspberries Dinner (421 Calories) ● 1 serving Sheet-Pan Salmon with Bok Choy & Rice Daily totals: 1,491 calories, 61 g fat, 88 g protein, 155 g carbohydrates, 31 g fiber, 1,803 mg sodium To make it 1,800 calories: Change ½ cup raspberries to 1 cup raspberries in afternoon snack. Add 1 serving of Crunchy High-Protein Quinoa Bites as an evening snack. To make it 2,000 calories: Change morning snack to 3 servings of Blueberry-Pecan Energy Balls. Change ½ cup raspberries to 1 cup raspberries in afternoon snack. Add 1 serving of Crunchy High-Protein Quinoa Bites as an evening snack. Day 4 Breakfast (352 Calories) ● 1 serving Raspberry-Peach-Mango Smoothie Bowl Morning Snack (153 Calories) ● 1 serving Blueberry-Pecan Energy Balls ● ½ pear Lunch (410 calories) ● 1 serving Spinach Salad with Quinoa, Chicken & Fresh Berries Afternoon Snack (157 Calories) ● 1 serving White Bean–Stuffed Mini Bell Peppers ● 1 clementine Dinner (453 Calories) ● 1 serving Chicken Guacamole Bowls Deliver 32 Grams of Protein Daily totals: 1,526 calories, 72 g fat, 86 g protein, 148 g carbohydrates, 35 g fiber, 1,877 mg sodium To make it 1,800 calories: Add 1 serving of Crunchy High-Protein Quinoa Bites as an evening snack. To make it 2,000 calories: Change morning snack to 3 servings of Blueberry-Pecan Energy Balls. Add 1 serving of Crunchy High-Protein Quinoa Bites as an evening snack. Day 5 Breakfast (352 Calories) ● 1 serving Raspberry-Peach-Mango Smoothie Bowl Morning Snack (153 Calories) ● 1 serving Blueberry-Pecan Energy Balls ● ½ pear Lunch (410 calories) ● 1 serving Spinach Salad with Quinoa, Chicken & Fresh Berries Afternoon Snack (122 Calories) ● 1 serving White Bean–Stuffed Mini Bell Peppers Dinner (458 Calories) ● 1 serving One-Pot White Bean, Spinach & Sun-Dried Tomato Orzo with Lemon & Feta Daily totals: 1,496 calories, 53 g fat, 75 g protein, 191 g carbohydrates, 39 g fiber, 1,752 mg sodium To make it 1,800 calories: Add 1 serving of Crunchy High-Protein Quinoa Bites as an evening snack. Add 1 clementine to afternoon snack. To make it 2,000 calories: Change morning snack to 3 servings of Blueberry-Pecan Energy Balls. Add 1 clementine to afternoon snack. Add 1 serving of Crunchy High-Protein Quinoa Bites as an evening snack. Day 6 Breakfast (407 Calories) ● 1 serving Berry Crumble Overnight Oats Morning Snack (182 Calories) ● ½ cup whole milk strained-style (such as Greek) yogurt ● 1 cup blackberries Lunch (304 calories) ● 1 serving Chickpea Tuna Salad Afternoon Snack (168 Calories) ● 1 serving High-Fiber Guacamole Snack Jar Dinner (415 Calories) ● 1 serving Italian Wedding Soup Daily totals: 1,476 calories, 66 g fat, 79 g protein, 147 g carbohydrates, 32 g fiber, 1,791 mg sodium To make it 1,800 calories: Add 1 serving Berry-Kefir Smoothie as an evening snack To make it 2,000 calories: Change ½ cup yogurt to 1 cup yogurt in morning snack and add 2 tablespoons chia seeds. Add 1 serving Berry-Kefir Smoothie as an evening snack. Day 7 Breakfast (407 Calories) ● 1 serving Berry Crumble Overnight Oats Morning Snack (182 Calories) ● ½ cup whole milk strained-style (such as Greek) yogurt ● 1 cup blackberries Lunch (304 calories) ● 1 serving Chickpea Tuna Salad Afternoon Snack (168 Calories) ● 1 serving High-Fiber Guacamole Snack Jar Dinner (432 Calories) ● 1 serving Cajun-Spiced Tofu Tostadas with Beet Crema Daily totals: 1,493 calories, 72 g fat, 69 g protein, 152 g carbohydrates, 38 g fiber, 1,793 mg sodium To make it 1,800 calories: Add 1 serving Berry-Kefir Smoothie as an evening snack To make it 2,000 calories: Change ½ cup yogurt to 1 cup yogurt in morning snack and add 2 tablespoons chia seeds. Add 1 serving Berry-Kefir Smoothie as an evening Ahead Tips Prepare Blueberry-Pecan Energy Balls to have for morning snack on Days 2 through 5. Make Spinach Salad with Quinoa, Chicken & Fresh Berries to have for lunch on Days 2 through 5. Prepare White Bean–Stuffed Mini Bell Peppers to have as an afternoon snack on Days 2 through 5. Make Berry Crumble Overnight Oats to have for breakfast on Days 6 and asked Questions Is it OK to mix and match meals if there's one I don't like? Yes! This meal plan is meant to serve as inspiration. It doesn't need to be followed exactly to reap the benefits. When choosing recipes, we made sure to check the calories, fiber, protein and sodium to align with the parameters of this plan and be within our sodium limits. If you're making a recipe swap, it may be helpful to choose a recipe with similar calories, fiber, protein and sodium levels. For more inspiration, check out these delicious Recipes for Weight Loss. Can I eat the same breakfast or lunch every day? Definitely, it's fine to eat the same breakfast or lunch every day. The breakfasts range from 350 to 400 calories while the lunches span 350 to 400 calories. These ranges are fairly close, though if you're closely monitoring your calories or other nutrients, like protein, you may want to adjust a snack or two. Why is there not a 1,200 calorie modification? We no longer provide modifications for 1,200-calorie days in our meal plans. The 2020-2025 Dietary Guidelines for Americans suggests that limiting calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it's unsustainable for long-term health and well-being. Health Benefits of Antioxidants for Weight Loss Hidden within the vibrant colors of plant foods are powerful antioxidants that can support your weight loss efforts in more ways than one. Antioxidants, such as vitamin C, vitamin E, beta-carotene, polyphenols and selenium, are well-known for their role in protecting your cells from harmful molecules called free radicals. When free radicals are left unchecked, they create oxidative stress—a kind of internal chaos that is associated with the development and progression of inflammation and obesity. This is where antioxidants come into play, helping to neutralize these unruly molecules and prevent oxidative damage. In doing so, antioxidants can help reduce inflammation, regulate cellular processes involved in energy metabolism and adipose (fat) tissue function. They have also been shown to improve appetite control and insulin sensitivity, which are key factors in maintaining a healthy weight. As a result, incorporating the antioxidant-rich foods in this meal plan can be a smart and sustainable way to support your long-term weight loss goals and improve your overall We Create Meal Plans Registered dietitians thoughtfully create EatingWell's meal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see the original article on EATINGWELL
Yahoo
43 minutes ago
- Yahoo
60-Year-Old Gave Himself Early 20th Century Psychosis After He Went To ChatGPT For Diet Advice
A 60-year-old man gave himself an uncommon psychiatric disorder after asking ChatGPT for diet advice in a case published Tuesday by the American College of Physicians Journals. The man, who remained anonymous in the case study, told doctors he had eliminated sodium chloride, commonly known as table salt, from his diet after reading about its negative health effects. He said he could only find sources telling him how to reduce salt, but not eliminate it completely. Inspired by his nutrition studies in college, the man decided to completely eliminate sodium chloride from his diet as a personal experiment, with consultation from Chat GPT, researchers wrote. He maintained multiple dietary restrictions and even distilled his own water at home. 'For 3 months, he had replaced sodium chloride with sodium bromide obtained from the internet after consultation with ChatGPT, in which he had read that chloride can be swapped with bromide, though likely for other purposes, such as cleaning,' the case study read. While excess sodium can raise blood pressure and increase the risk of health issues, it is still necessary to consume a healthy amount of it. The man, who had no psychiatric history, eventually ended up at the hospital, worried that his neighbor was poisoning him. He told doctors he was very thirsty, but paranoid about the water he was offered. 'In the first 24 hours of admission, he expressed increasing paranoia and auditory and visual hallucinations, which, after attempting to escape, resulted in an involuntary psychiatric hold for grave disability,' the study read. Doctors concluded that the man was suffering from bromism, or bromide toxicity, a condition that is rare today but was more common in the early 20th century. The research noted that bromide was found in several over-the-counter medicines back then and contributed to up to 8% of bromism-related psychiatric admissions at that time. The hospital treated the man for psychosis and discharged him weeks later. His case highlights the potential pitfalls of using AI to seek medical tips. Dr. Margaret Lozovatsky, a pediatrician, warned last year that AI often misses crucial context. 'Even if the source is appropriate, when some of these tools are trying to combine everything into a summary, it's often missing context clues, meaning it might forget a negative,' she told the American Medical Association. 'So, it might forget the word 'not' and give you the opposite advice.' Related... ChatGPT Was Asked To List Everyone Trump Has Called 'A Low-IQ Individual' — And It's Pretty Racist Elon Musk Soft Launches 'NSFW' AI Companion A Week After Chatbot Goes On Antisemitic Tirade These Tragic AI Fails Are Proof That You Can't Fully Rely On ChatGPT To Plan Your Trip
Yahoo
43 minutes ago
- Yahoo
The easy food swaps you should make today to reduce the risk of type 2 diabetes
Opting for boiled or mashed potatoes over French fries could significantly bolster long-term health, according to a new study linking regular consumption of fries to a heightened risk of developing type 2 diabetes. An international research team, including an expert from the University of Cambridge, meticulously analysed nearly four decades of dietary data from over 205,000 health workers in the US. Their aim was to explore the connection between potato consumption and type 2 diabetes risk. The findings revealed that individuals consuming French fries three times weekly faced a 20 per cent greater risk of developing the condition, a figure that rose to 27 per cent for those eating them five times a week. Conversely, baked, boiled, or mashed potatoes were not associated with any increased risk. Throughout the research period, 22,000 cases of type 2 diabetes were documented. Commenting on this study, Emma Pike, deputy head of clinical at Diabetes UK, says while there's no one-size-fits-all diet to prevent type 2 diabetes, the foods we eat can play a vital role in reducing our risk. 'A healthy, balanced diet that includes wholegrains, fruit and vegetables, unsweetened dairy and lean proteins like chicken, fish, beans and pulses, can help lower your risk,' says Pike. 'At the same time, cutting back on sugar-sweetened drinks, red and processed meats, refined carbs like white bread, sugary snacks, and some fried foods can also make a big impact as these are associated with an increased risk of type 2 diabetes. It's not about perfection, but about making small, sustainable changes that support your long-term health.' Here are six simple swaps that could reduce your risk of type 2 diabetes and support long-term health… 1. Swap boxed sugar cereals with milk for Greek yoghurt, muesli and berries 'Some cereals like granola and cereal clusters may seem healthy but can be high in added sugar and unhealthy fats,' says Pike. 'When choosing cereal, check the front of pack label and look for options with the most green lights. 'Another great alternative is Greek or natural yoghurt, which you can top with fruit and a sprinkle of seeds for added fibre and nutrients.' Rosie Carr, dietitian at healthy eating plan Second Nature, agrees and says: 'Sugary cereals cause rapid blood sugar spikes followed by crashes that increase hunger. Greek yoghurt provides protein that slows digestion, while muesli offers complex carbohydrates and fibre that support steady energy release. Berries add antioxidants with minimal impact on blood sugar.' 2. Swap fruit juice for whole fruit and make water your drink of choice 'Fruit juice lacks the fibre of whole fruit, causing faster blood sugar rises,' says Carr. 'Whole fruits contain fibre that slows sugar absorption and supports gut health. Water keeps you hydrated without adding any sugar or calories.' 3. Swap supermarket sandwiches for a homemade version 'Pre-packaged sandwiches typically contain refined carbohydrates, sugary sauces, and preservatives while offering minimal protein,' says Carr. 'Creating your own sandwich with sourdough bread (or other bread from your local bakery), quality protein from cured meats and cheese, and fresh tomatoes provides a more balanced meal. 'Ensuring higher protein content than supermarket versions helps slow digestion and stabilise blood sugar levels.' Wholegrain bread and extra veggies in particular attain lots of health benefits. 'Choose wholegrain bread for more fibre, and add salad or veggies for more colour, flavour and texture plus the added bonus of vitamins and minerals.' suggests Pike. 4. Swap toast with jam for scrambled eggs on toast with wilted spinach Packed with protein from the eggs and wholegrains from the toast, this is a balanced option. 'Jam is essentially concentrated fruit sugar that rapidly raises blood glucose when spread on refined toast,' says Carr. 'Eggs provide high-quality protein and fat that significantly slows digestion and lowers hunger. Adding wilted spinach increases fibre, vitamins and minerals.' 5. Swap cookies and chocolate biscuits for plain ones 'Instead of cookies or chocolate biscuits, try plain options like rich tea or digestives made with sunflower oil,' recommends Pike. 'If you're after chocolate, go for two or three squares of dark chocolate, its stronger flavour means you may be satisfied with less.' 6. Swap crisps for mixed nuts with a pinch of salt Swapping crisps for a small, unsalted handful of mixed nuts is generally a healthier choice. 'Crisps provide refined carbohydrates with little nutritional value, while nuts offer protein, fat, fibre and micronutrients,' says Carr.
