healthy meal for weight loss

 Here’s a simple, healthy, and weight-loss-friendly meal plan for a day. It emphasizes low-calorie, nutrient-dense foods to keep you full and energized.

---

Breakfast:

Avocado & Egg Toast

1 slice of whole-grain bread.

1/4 avocado, mashed.

1 boiled or poached egg.

Sprinkle with chili flakes or black pepper.

Pair with a cup of green tea or black coffee (no sugar).

Calories: ~250

---

Snack:

Greek Yogurt with Berries

1/2 cup plain, low-fat Greek yogurt.

1/4 cup mixed fresh berries (e.g., blueberries, raspberries).

Calories: ~100

---

Lunch:

Grilled Chicken Salad

3 oz grilled chicken breast.

2 cups mixed greens (spinach, arugula, or kale).

1/4 avocado, cherry tomatoes, and cucumber slices.

Dressing: 1 tsp olive oil + lemon juice.

Calories: ~300

---

Snack:

Veggie Sticks with Hummus

1/2 cup carrot and cucumber sticks.

2 tbsp hummus.

Calories: ~100

---

Dinner:

Baked Salmon with Steamed Vegetables

4 oz baked salmon, seasoned with lemon and herbs.

1 cup steamed broccoli or asparagus.

1/2 cup roasted sweet potatoes.

Calories: ~350

---

Daily Totals:

Calories: ~1,100–1,200

This calorie count is low and may not be suitable for everyone. Adjust portions to fit your activity level and energy needs.

Let me know if you need alternative options or a more specific plan!