5 5 5 Diet Meal Plan

Low Fat Diet Sample Menu

5-Day Anti-Inflammatory Diet Meal Plan

In the meal plan are recipes for breakfast, lunch and dinner.

  • 1 tbsp extra-virgin olive oil
  • 150g / ¾ cup tomatoes, roughly chopped
  • handful pitted black kalamata olives
  • ½ red onion, finely sliced
  • 50g / ½ cup feta cheese, crumbled
  • small bunch mint leaves, chopped
  • juice and zest ½ lemon


  • Cook the quinoa following the pack instructions, then rinse in cold water and drain thoroughly.
  • Meanwhile, toss the chicken fillets in the olive oil with some seasoning, chilli and garlic. Lay in a hot pan and cook for 3-4 minutes each side or until cooked through. Transfer to a plate and set aside
  • Next, tip the tomatoes, olives, onion, feta and mint into a bowl. Toss in the cooked quinoa. Stir through the remaining olive oil, lemon juice and zest, and season well. Serve with the chicken on top.
    • 300ml / 1 ¼ cups hot vegetable stock
    • 200g can / 1 cup chopped tomatoes
    • 200g can / 1 cup chickpeas, rinsed and drained
    • 50g / ¼ cup frozen broad beans
    • zest and juice ½ lemon
    • coriander & bread to serve


  • Heat the oil in a saucepan, then fry the onion and celery for 10 minutes until softened. Add the cumin and fry for another minute.
  • Turn up the heat, then add the stock, tomatoes, chickpeas and black pepper. Simmer for 8 minutes. Add broad beans and lemon juice and cook for a further 2 minutes. Top with lemon zest and coriander.
  • Dinner: Spicy Mediterranean Beet Salad


    • 1 tsp crushed red chilli flakes
    • mint leaves, chopped, to serve


    Whats The Best Low Fat Diet

    We recommend following a Mediterranean-style diet if youre looking to follow a low fat diet.

    Although it does contain some fat, it is full of the fats you need to eat in order to maintain a balanced and healthy diet. It is also well studied and has an extensive amount of research backing its use.

    It encourages the consumption of the foods listed previously such as fruits, vegetables, whole grains, nuts, seeds, legumes, beans, low-fat dairy, fatty fish and other lean protein. Cooking is done predominantly with olive oil instead of butter, which contains lots of saturated fats.

    The main characteristics of eating a Mediterranean diet are typical of a balanced diet and include:

    • High unsaturated-to-saturated fat ratio
    • High consumption of fruits, vegetables, legumes, nuts and unrefined grains
    • Increased consumption of fish

    The U.S News & World Report have a yearly ranking of the main diets and have ranked the diet as the best since 2018.

    Part of the reason it is highly recommended is not just because of the health benefits, but also how easy to is to follow. Finding an eating style you stick to long-term is important so that you dont yoyo between diets and fall back into unhealthy eating habits.

    It is ranked so highly because of both how easy it is to follow as well as the scientific research backing its use. This makes it a great choice if youre looking for a healthy diet that youll actually stick to.

    It’s The New Diet That Focuses On Eating Five Times A Day With The Aim Of Helping You Lose Up To Two Kilos In Two Weeks

    The 5:5:5 diet, designed by UK nutritionist Angela Dowden, is billed as the easiest and healthiest way to a trimmer figure.

    The plan’s beauty is that it’s easy to commit to in the long run without weight you’ve lost creeping back on. It’s the new diet that focuses on eating five times a day, with the aim of helping you lose up to two kilos in two weeks.The 5:5:5 diet, designed by UK nutritionist Angela Dowden is billed as the ‘easiest and healthiest’ way to a trimmer figure.

    The plan’s beauty is that it’s easy to commit to in the long run without weight you’ve lost creeping back on, according to Woman’s Day.

    The diet focuses on eating at regularly timed intervals five times throughout the day.

    It also suggests that the food you eat is made up of five 80g portions of fruit and vegetables each day, especially greens that are high in fibre and low in carbohydrates.

    A photo posted by Lillifee_19 on Jan 9, 2017 at 4:10am PST

    Typical snacks include banana or a handful of nuts and raisins.

    READ: It’s the new diet that focuses on eating five times a day, with the aim of helping you lose up to two kilos in two weeks.

    The 5:5:5 diet, designed by UK nutritionist Angela Dowden, is billed as the ‘easiest and healthiest’ way to a trimmer figure.

    The plan’s beauty is that it’s easy to commit to in the long run without weight you’ve lost creeping back on, according to Woman’s Day.

    The diet focuses on eating at regularly timed intervals five times throughout the day.

    You May Like: Lose 10lbs In A Week Diet

    Remember: Water And Salt

    When eating a strict low-carb diet, make sure you drink enough fluids water and/or sparkling water are the best choices. Make sure you are getting enough salt, too. When youre starting out, drink one to two cups of bouillon each day or add more salt to your food doing so can minimize the initial low-carb flu. 9

  • Skipping breakfast with ease is what practitioners experience with their patients and a very common report from people trying a low-carb diet. This is based on clinical experience of low-carb practitioners and was unanimously agreed upon by our low-carb expert panel. You can learn more about our panel here& larrhk

  • Intermittent fasting can help people lose weight. Note that many of the studies on this investigate restricting calories to very low levels for a limited time, like one or more days per week . Actual fasting means restricting calories to close to zero for a time, so it may or may not be even more effective.

    Intermittent fasting and type 2 diabetes:

  • Foods To Limit On A Clean Eating Diet

    Easy 5 day plans

    You shouldnt feel guilty for treating yourself occasionally, but dont make a habit of eating these foods regularly:

    • fast food and potato chips
    • Refined carbohydrates: white bread, pasta, crackers, flour tortillas, biscuits
    • Fried foods: french fries, donuts, fried meats
    • Sugar-sweetened beverages: soda, tea with added sugar, sports drinks
    • Processed meats: bacon, canned meat, salami, sausages
    • Trans fats: vegetable oil and margarine

    Don’t Miss: Mediterranean Diet Food List For Weight Loss

    Diet: Fast Day Breakfast

    Per Serving: 197 cals. A simple and hearty breakfast that’s full of slow release energy. Make 40g of porridge oats with water, and top with a handful of fruit. For example, 145g of blueberries equals 37 cals. Great for the colder mornings. For a few extra calories, you could mix in flavored protein powder, as we all know the benefits of protein powder for weight loss and building strength.

    What Is A Vegan Meal Plan

    Im sure youve all heard the old adage: Having a goal without a plan is just a wish. By having a plan ahead of time, youre more likely to follow through and have success.

    So what exactly is a vegan meal plan? It is just the way it sounds: it is a tool that I have created to help you get plant based meals on the table without having to wonder, what should I eat today? It is here to help you get the results you desire from a vegan diet.

    It has been said that it takes anywhere from 18 to 254 days to create a habit. If plant based eating is something you want to perpetuate, you need to give yourself the resources to create that habit. HINT: this is one of those resources!

    Once you get through the first month or so of eating vegan, Id bet youll fall into a rhythm quite naturally. But until you get the hang of it, Im here for you. Once you complete this easy five-day vegan meal plan, I have another lined up for you to fill in the gaps.

    And of course, my entire blog is dedicated to healthy, tasty and easy vegan eating, so please feel free to peruse all of my recipes to find new and exciting foods that are totally accessible to a normal home cook.

    Don’t Miss: Dolce Diet 3 Weeks To Shredded Review

    Understand The Science Behind Weight Loss

    Weight loss and gain revolve around caloric consumption and expenditure. Simply put, you lose weight when you consume fewer calories than you expend and you gain weight when you consume more calories than you sweat.

    To drop those extra kilos, all you need to do is eat within your calorie budget and burn the required number of calories. So, a combination of the two works best suggested experts. Get your daily requirement of calorie consumption and burn based on your lifestyle and dietary preferences, by signing up on HealthifyMe.

    However, simply determining how many calories your body needs isnt enough. After all, four samosas , two slices of pizza , and two gulab jamuns may be within your daily requirement of 1500 calories, but these unhealthy food choices will eventually lead to other health problems like high cholesterol and blood sugar.

    To lose weight the healthy way, you also need to ensure your Indian diet plan is balanced i.e. it covers all food groups and provides all the nutrients you need necessary for good health.

    How To Eat On Regular Days

    OATMEAL DIET – 5 day healthy WEIGHT LOSS Plan

    On regular days, a person eats as they usually would. It is essential to note that these 5 regular days are not cheat days. For this reason, it is still helpful to stay within the recommended calorie limit and eat a variety of nutritious foods.

    A person who eats lots of processed, packaged, or unhealthful foods will likely notice less change in their weight from fasting.

    Recommended Reading: A Good Weight Loss Diet Plan Free

    Life After The Meal Plan

    Find more recipes on our site

    Your journey doesnt end after 7 days of Mediterranean-style low-fat recipes. Its about finding recipes that can become staples in your household and creating eating habits that actually last.

    Weve got plenty of recipes online already. Just use the search function on our home page if youre looking for a specific ingredient or check out our recipe page.

    You can also sign up for our 28 day plan for over 100+ recipes and 4 weeks of meal plans.


    We would like to take a moment to note that this post is for information purposes only. It does not claim to provide medical advice or to be able to treat any medical condition. If you have any concerns regarding your health please contact your medical practitioner before making changes.

    Do You Have These Questions Or Concerns

    “How do I know if I will like it?”

    We offer a 14-day trial of the service, absolutely free. That means you will see forty recipes during your trial to figure out if we’re right for you. Also, we offer a 100% satisfaction guarantee so if you decide, even after you pay, that it’s not a good fit – let us know and we’ll give you a complete refund. Our plans aren’t for everyone but if you’re reading this, chances are they will work for you and we just ask that you give us 14 days to prove it to you.

    “I’m not sure I’ll even use the plan.”

    Think about the last time you ordered takeout – how much did you spend? Our meals in the plan are delicious and cost less than $2 per person… and all of them I’ve been able to make for less than $5 for my entire family. Talk about budget-friendly! Avoid just one takeout order a month and this plan has more than paid for itself. Cut out two and you’re practically making money. Plus, you’ll be eating better, saving time, and spending more quality time with your family around the dinner table.

    “My family has dietary restrictions.”

    The $5 Meal Plan has two plans – Classic and Gluten Free . Because I deal with multiple food allergies and intolerances in our family, we lean towards recipes that make for easy and straightforward substitutions or changes. I’m acutely aware of the challenges that you go through and create plans with that in mind.

    “How does the guarantee work?”

    Recommended Reading: What To Eat On The Dash Diet Plan

    Who Is A Keto Diet Plan For

    Keto diet plan basics

    On a keto diet plan, your meals contain less than 20 grams of net carbs per day. They also provide enough protein to meet your needs and help you feel satisfied.

    Following a diet plan can help simplify your keto journey and set you up to succeed, because all of the planning is done for you.

    Simplify keto tips

  • Breakfast: Choose one keto breakfast to eat every day, like scrambled eggs.5Not hungry? Skip breakfast and sip a coffee instead.6 This saves time and money.
  • Prep your meals: Cook at least two servings for dinner, eat one and refrigerate the other for tomorrows lunch. Freeze other portions for later. Full meal prep guide.
  • Try no-cook plates: Sliced deli meats, cheeses, and veggies make an easy lunch. Here are many more.
  • Risks

    Following a keto diet appears to be safe for most people.7

    However, before starting a keto diet plan, make sure to check with your doctor if you take medication for diabetes or high blood pressure. If youre breastfeeding, you should not follow a keto diet.

    Start fresh

    Use our kitchen clean-out list to help you make sure your kitchen is keto-friendly before starting your keto diet plan. This can dramatically increase your chances of success.

    Avoid keto flu

    Drink lots of fluids and get enough salt, especially during the first week of the meal plan, to minimize symptoms of the initial keto flu.8 For example, a cup of bouillon daily and salting your food to taste really helps.9Full guide


    Foods To Eat On A Low Fat Diet Plan

    5 Day Family Meal Plan &  Shopping List

    Generally, youll want to focus on eating whole foods. Although all foods can be part of a healthy diet, it can be a good idea to just focus on eating more on the healthy foods on the list below:

    • Fruits. E.g apples, pears, oranges. Berries also contain lots of antioxidants
    • Vegetables. All kinds of vegetables are great, but particularly cruciferous vegetables
    • Whole grains. E.g brown bread, quinoa, bulgur wheat. These are rich in fiber.
    • Fatty fish. E.g salmon, mackerel, tuna, herring. These foods contain the most omega-3 fatty acids, an important nutrient in reducing inflammatory diseases.
    • Beans. E.g haricot, black, red.
    • Legumes. E.g chickpeas, lentils, peas. Both legumes and beans are great sources of plant-based protein.
    • Nuts and seeds. E.g almonds, walnuts, pistachios. Flaxseeds and chia seeds are also a great plant-based source of omega-3 fatty acids
    • Low-fat dairy. E.g milk, eggs, yogurt. Be sure to check the labels for extra added sugar.
    • Olive oil. Choose extra-virgin varieties, which arent diluted with cheaper oils.
    • Lean protein. E.g fish, chicken, turkey. These contain less saturated fats than red meats like beef and pork.

    Read Also: Usain Bolt’s Diet Plan

    Mix And Match Meals With The Wlr : 2 Plan

    With the wlr you can either follow the complete 7 day plan or pick and choose the meals you like to make your perfect plan. Meals can me easily added to multiple days – so if, for example, you prefer to have the same breakfast multiple days, you can:

    It’s easy to add the plan to your wlr food diary, take a free trial and tap the link under Popular Food Plans on the members’ home page.

    Who Should Avoid The : 2 Diet Or Intermittent Fasting Overall

    Although intermittent fasting is very safe for healthy, well-nourished people, it does not suit everyone.

    Some people should avoid dietary restrictions and fasting completely. These include:

    • Individuals with a history of eating disorders.
    • Individuals who often experience drops in blood sugar levels.
    • Pregnant women, nursing mothers, teenagers, children and individuals with type 1 diabetes.
    • People who are malnourished, underweight or have known nutrient deficiencies.
    • Women who are trying to conceive or have fertility issues.

    Furthermore, intermittent fasting may not be as beneficial for some women as it is for men .

    Some women have reported that their menstrual period stopped while they were following this type of eating pattern. However, things went back to normal when they returned to a regular diet.

    Therefore, women should be careful when starting any form of intermittent fasting, and stop doing it immediately if any adverse effects occur.

    You May Like: Is Honey On Keto Diet

    Best Weight Loss Meal Delivery Diets


  • 2 Final Thoughts
  • Looking for the best weight loss meal delivery diets? When it comes to your weight loss, cheaper isnt necessarily better, but, there are times when saving a few dollars wont sacrifice the quality of the program or your results.

    With that in mind, weve decided to put together a list of the cheapest and best weight loss food delivery programs, so you will have a go-to guide for finding the best pre-packaged diet meals.

    There are several great options when it comes to diet meal delivery services, but it can sometimes be hard deciding which one is right for you, especially when youre trying to stay on budget.

    I have tried several programs, including Nutrisystem and Medifast, and had success.

    Both of these options tend to be on the more affordable end of the spectrum when it comes to prepared meals for weight loss but keep in mind that most of their food options are closer the Lean Cuisine end of things and wouldnt be considered gourmet meals.

    That said, I found both the Medifast and Nutrisystem meals to be enjoyable, and if youre looking for the most affordable diet plans, youre going to have to expect to eat some pre-packaged, microwaveable foods.

    On the other hand, if youre hoping to find a more gourmet style of diet meal delivery foods, then BistroMD and Diet-to-Go or two options that you should consider.

    While their foods are also packaged ahead of time, the food is going to be fresher, and overall the quality will be better.

    Stay in Touch

    To follow the best weight loss journeys, success stories and inspirational interviews with the industry's top coaches and specialists. Start changing your life today!

    Related Articles