The avocado diet has gained popularity in recent years, with many touting its potential for weight loss. While avocado alone isn’t a magical fat-burning food, it is packed with healthy fats that can replace harmful fats in your diet. This can help you lose weight, especially when paired with a nutrient-dense, balanced diet. If you’re considering the avocado diet, here’s a helpful weekly meal plan along with tips to ensure you’re getting the most out of this healthy fat.
How to Follow the Avocado Diet for Weight Loss
While avocado isn't a direct weight loss food, it’s an excellent source of healthy fats that can promote weight loss by replacing unhealthy fats in your diet. The key to the avocado diet is to use avocado and other healthy fats in place of processed fats, while also ensuring you get a variety of nutrients, vitamins, and minerals. The diet should be balanced with fruits, vegetables, and lean proteins, while reducing your intake of carbs and sugars.
Weekly Avocado Diet Meal Plan
This meal plan can be followed for 3 days, but it can be extended to a full week if done with care. Be cautious when following fast diets, as they may cause nutrient deficiencies if prolonged.
Monday: Start Incorporating Avocado
- Breakfast: Whole grain toast with mashed avocado, a sprinkle of salt and lemon juice, topped with turkey slices and chia seeds.
- Lunch: Grilled chicken breast with a green salad (kale, lettuce, broccoli) and half an avocado.
- Dinner: Salmon en papillote with mixed vegetables, served with avocado puree or guacamole.
Tuesday: Avocado Day 2
- Breakfast: Scrambled eggs with half an avocado, spinach, and half an apple.
- Lunch: Quinoa and avocado salad with assorted vegetables and seeds. Dessert: Yogurt with honey and nuts.
- Dinner: Turkey breast with sautéed vegetables and half an avocado. Enjoy a digestive infusion afterward.
Wednesday: Mid-Week Avocado Boost
- Breakfast: Brown rice pancake topped with mashed avocado and olive oil, plus a green smoothie or fruit and vegetable juice.
- Lunch: Salad with cooked chickpeas, cucumber, red cabbage, carrot, a boiled egg, and half an avocado. Dress with olive oil or tahini.
- Dinner: Half an avocado stuffed with tuna.
Thursday: More Avocado Deliciousness
- Breakfast: Gluten-free wholemeal toast with tomato, avocado, and a drizzle of olive oil, served with green tea. Optional: Yogurt if still hungry.
- Lunch: Mango, avocado, rocket, and kale salad with grilled fish (blue or white fish).
- Dinner: Guacamole with onion, tomato, and lemon, served with whole-wheat toast.
Friday: Almost the Weekend!
- Breakfast: Breakfast sandwich with fresh cheese, turkey, tomato, avocado, and alfalfa sprouts. Dress with olive oil or homemade veggie sauce.
- Lunch: Asparagus and avocado wraps with grilled chicken and desired vegetables.
- Dinner: Fish soup with half an avocado on the side.
Saturday & Sunday: Finish Strong
- If you’ve reached your weight loss goal, you can stop the avocado diet here. But, if you'd like to continue for a couple of days, repeat some of your favorite meals from the week with slight variations. Ensure each lunch contains lean protein and half an avocado, paired with vegetables. You can add carbs (whole wheat pasta, rice, beans, or quinoa) in the morning or afternoon (avoid at dinner). For example, make a delicious avocado risotto for lunch.
For snacks, try rice cakes, vegetable milk, green tea, a piece of dark chocolate, or a fruit smoothie.
Tip: After completing the diet, transition back to a balanced, varied diet to maintain your weight loss and avoid regaining any pounds.
Related: 1200 CALORIE 7 DAY MEAL PLAN