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diet plan for beginners

Starting a new diet can be intimidating, but it doesn’t have to be. A beginner's diet plan simplifies healthy eating with easy steps, making the journey to a better you totally doable. It’s all about finding what works for you and making small changes that fit your lifestyle.

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Diet plan grocery list

  • Chicken breast
  • Brown rice
  • Spinach
  • Broccoli
  • Carrots
  • Sweet potatoes
  • Apples
  • Bananas
  • Strawberries
  • Greek yogurt
  • Eggs

  • Whole wheat bread
  • Oats
  • Almonds
  • Salmon
  • Ground turkey
  • Bell peppers
  • Zucchini
  • Quinoa
  • Lentils
  • Canned black beans
  • Olive oil

  • Avocado
  • Tomatoes
  • Cucumber
  • Blueberries
  • Low-fat milk
  • Cheddar cheese
  • Garlic
  • Onions
  • Green beans
  • Pasta
  • Oranges

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Article Reviewed
• Written by Roxana Grabowska.
• Published on July 2, 2024.
• Updated on Oct. 1, 2024.

Diet plan overview

The diet plan for beginners is designed to ease you into healthier eating habits without overwhelming you. It focuses on simple, achievable steps to make eating well part of your daily routine. This plan helps you get started on the right path with straightforward advice and practical tips.

As you progress, you'll find it easier to make nutritious choices and build a sustainable eating pattern. It’s all about taking it one step at a time and finding what works best for you.

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Foods to eat

  • Whole Grains: Start with simple whole grains like oatmeal, brown rice, and whole wheat bread for steady energy.
  • Lean Proteins: Incorporate easy options like chicken, eggs, and beans to meet your protein needs.
  • Fruits: Enjoy a variety of fruits like bananas, apples, and berries that are easy to snack on and add to meals.
  • Vegetables: Choose versatile veggies like carrots, spinach, and bell peppers to add to your dishes.
  • Dairy or Alternatives: Include milk, yogurt, or plant-based alternatives for calcium and other nutrients.
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Food is the most important tool in my medical toolbox. It works faster, better, and is cheaper than medication.

Mark Hyman, MD

Foods not to eat

  • Fried Foods: Avoid fried snacks and meals as they can be high in unhealthy fats and calories.
  • Sugary Snacks: Limit candies, pastries, and other sugary treats that can disrupt your energy levels.
  • Refined Grains: Steer clear of white bread and pasta, which lack the nutrients found in whole grains.
  • Sodas and Sugary Drinks: Skip drinks loaded with sugar and empty calories in favor of water or herbal teas.
  • Processed Meats: Avoid heavily processed meats like sausages and hot dogs that are high in sodium and preservatives.

Main benefits

The diet plan for beginners makes transitioning to healthy eating smooth by offering easy-to-follow steps that don’t overwhelm you. It builds a foundation of balanced nutrition, making it easier to avoid common pitfalls. This plan also helps in developing consistent, healthy habits that can lead to lasting changes in your diet.

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📊 Recommended food breakdown (Source)

How to budget on this diet plan

To save money on the diet plan for beginners, start by buying basic staples like rice and beans in bulk, which can be used in many different recipes. Opt for store brands over name brands and consider frozen fruits and vegetables, which are often cheaper and just as nutritious. Stick to a weekly meal plan to minimize food waste and make the most of leftovers for quick, budget-friendly meals.

Download the FREE grocery list for this Diet plan

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Meal Plan for Beginners

Day 1

  • Breakfast: Oats with strawberries and almonds
  • Lunch: Grilled chicken breast with quinoa and spinach
  • Dinner: Baked salmon with brown rice and broccoli
  • Snack: Greek yogurt with blueberries

Calories: 1,850  Fat: 70g  Carbs: 200g  Protein: 120g

Day 2

  • Breakfast: Greek yogurt with bananas and almonds
  • Lunch: Ground turkey with brown rice and bell peppers
  • Dinner: Baked chicken breast with sweet potatoes and green beans
  • Snack: Apple slices with cheddar cheese

Calories: 1,800  Fat: 65g  Carbs: 190g  Protein: 125g

Day 3

  • Breakfast: Whole wheat toast with avocado and eggs
  • Lunch: Lentil salad with tomatoes, cucumber, and spinach
  • Dinner: Grilled salmon with quinoa and zucchini
  • Snack: Carrot sticks with hummus

Calories: 1,850  Fat: 60g  Carbs: 210g  Protein: 115g

Day 4

  • Breakfast: Smoothie with low-fat milk, banana, and blueberries
  • Lunch: Turkey breast wrap with whole wheat bread and bell peppers
  • Dinner: Baked tofu with brown rice and broccoli
  • Snack: Greek yogurt with strawberries

Calories: 1,850  Fat: 70g  Carbs: 195g  Protein: 125g

Day 5

  • Breakfast: Oatmeal with apples and walnuts
  • Lunch: Chicken breast salad with spinach, avocado, and tomatoes
  • Dinner: Ground turkey stir-fry with brown rice and green beans
  • Snack: Cottage cheese with cucumber slices

Calories: 1,850  Fat: 65g  Carbs: 200g  Protein: 120g

Day 6

  • Breakfast: Greek yogurt with strawberries and almonds
  • Lunch: Lentil soup with carrots and spinach
  • Dinner: Baked salmon with quinoa and zucchini
  • Snack: Apple slices with cheddar cheese

Calories: 1,800  Fat: 60g  Carbs: 190g  Protein: 125g

Day 7

  • Breakfast: Smoothie with low-fat milk, banana, and spinach
  • Lunch: Chicken breast sandwich with whole wheat bread and bell peppers
  • Dinner: Grilled turkey breast with sweet potatoes and broccoli
  • Snack: Greek yogurt with blueberries

Calories: 1,850  Fat: 70g  Carbs: 200g  Protein: 120g

These nutritional values are approximate and can vary slightly based on specific portion sizes and preparation methods.

Download the FREE grocery list for this Diet plan

Download the FREE grocery list for this Diet plan

Get grocery list
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⚠️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

fact-checked review
Article reviewed
• Written by Roxana Grabowska.
• Published on July 2, 2024.
• Updated on Oct. 1, 2024.

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