Here’s a sample weekly healthy diet plan for a non-vegetarian who is overweight and looking to reduce weight, including breakfast, brunch, lunch, tea, supper, and dinner, organized by day:
| Day | Breakfast | Brunch | Lunch | Tea | Supper | Dinner |
|---|---|---|---|---|---|---|
| Monday | Scrambled Eggs with Whole Wheat Toast and Sautéed Vegetables | Apple Slices with Peanut Butter | Grilled Chicken Breast with Steamed Broccoli and Brown Rice | Carrots and Hummus | Grilled Salmon with Roasted Brussels Sprouts and Sweet Potato | Lentil Soup with Whole Wheat Pita Bread |
| Tuesday | Greek Yogurt with Berries and Nuts | Turkey and Cheese Roll-Ups | Spinach Salad with Grilled Shrimp and Balsamic Vinaigrette | Baby Carrots and Hummus | Beef Stir-Fry with Broccoli and Brown Rice | Grilled Chicken with Baked Sweet Potato and Green Beans |
| Wednesday | Omelette with Mushrooms, Onions, and Cheese | Fruit Salad with Cottage Cheese | Grilled Chicken Caesar Salad | Whole Grain Crackers with Cheese | Baked Fish with Roasted Vegetables and Quinoa | Lentil Soup with Whole Wheat Pita Bread |
| Thursday | Whole Grain Pancakes with Berries and Greek Yogurt | Hard-Boiled Eggs with Whole Grain Crackers | Turkey Chili with Brown Rice | Carrots and Hummus | Beef Fajitas with Whole Wheat Tortillas and Guacamole | Grilled Chicken with Steamed Asparagus and Quinoa |
| Friday | Protein Smoothie with Spinach, Berries, and Almond Milk | Tuna Salad with Whole Wheat Crackers | Grilled Chicken Sandwich with Avocado and Sweet Potato Fries | Baby Carrots and Hummus | Baked Salmon with Roasted Vegetables and Brown Rice | Lentil Soup with Whole Wheat Pita Bread |
| Saturday | Whole Wheat Bagel with Smoked Salmon and Cream Cheese | Greek Yogurt with Granola and Fresh Berries | Grilled Chicken and Vegetable Kebabs with Quinoa Salad | Baby Carrots and Hummus | Beef and Broccoli Stir-Fry with Brown Rice | Baked Chicken with Roasted Vegetables and Sweet Potato |
| Sunday | Huevos Rancheros with Avocado and Salsa | Cottage Cheese and Fresh Fruit | Turkey Burger with Sweet Potato Fries | Baby Carrots and Hummus | Grilled Shrimp with Roasted Vegetables and Quinoa | Lentil Soup with Whole Wheat Pita Bread |
Remember that this is just a sample, and it’s important to adjust your diet plan to fit your individual needs and preferences. Consult with a healthcare professional or registered dietitian before starting any new diet or exercise regimen. Additionally, make sure to pay attention to portion sizes and adjust the plan to fit your calorie and macronutrient needs.