Weekly diet plans with suggested meal portion sizes for extremely obese individuals living in different regions

It’s important to note that creating a personalized diet plan for extremely obese individuals should be done in consultation with a qualified healthcare professional, such as a registered dietitian. However, I can provide some general guidelines and suggestions for meal portion sizes for people living in different regions.

Here are some sample weekly diet plans with suggested meal portion sizes for extremely obese individuals living in different regions:

USA:

Breakfast:

2 eggs scrambled with 1/2 cup of diced vegetables
2 slices of whole grain toast
1 small banana

Snack:

1 small apple
1/4 cup of raw almonds

Lunch:

Grilled chicken breast (6 oz)
1/2 cup of brown rice
1 cup of steamed broccoli

Snack:

1 small container of Greek yogurt (non-fat)

Dinner:

Baked salmon (6 oz)
1 cup of roasted sweet potatoes
1 cup of mixed vegetables (broccoli, cauliflower, carrots)

Europe:

Breakfast:

2 slices of whole grain bread with 1 tablespoon of almond butter
1 small container of low-fat yogurt
1 small pear

Snack:

1 small orange
1/4 cup of raw cashews

Lunch:

Grilled chicken breast (6 oz)
1/2 cup of quinoa
1 cup of mixed vegetables (zucchini, bell peppers, onions)

Snack:

1 small container of low-fat cottage cheese

Dinner:

Baked salmon (6 oz)
1/2 cup of roasted root vegetables (sweet potato, parsnip, carrot)
1 cup of mixed greens (spinach, arugula, kale)

Greece:

Breakfast:

1 small whole grain pita with 2 tablespoons of hummus
1 small container of low-fat Greek yogurt
1 small apple

Snack:

1 small pear
1/4 cup of raw almonds

Lunch:

Grilled chicken breast (6 oz) with tzatziki sauce
1/2 cup of brown rice
1 cup of mixed vegetables (tomatoes, cucumbers, olives)

Snack:

1 small container of low-fat feta cheese

Dinner:

Baked fish (6 oz) with lemon and herbs
1/2 cup of roasted potatoes
1 cup of mixed greens (romaine lettuce, tomatoes, cucumbers)

Russia:

Breakfast:

2 slices of whole grain bread with 1 tablespoon of butter
1 small container of low-fat cottage cheese
1 small banana

Snack:

1 small apple
1/4 cup of raw walnuts

Lunch:

Grilled chicken breast (6 oz)
1/2 cup of buckwheat
1 cup of mixed vegetables (cabbage, carrots, onions)

Snack:

1 small container of low-fat plain yogurt

Dinner:

Baked salmon (6 oz)
1/2 cup of mashed potatoes
1 cup of mixed vegetables (peas, carrots, green beans)

Middle East – Israel:

Breakfast:

1 small whole wheat pita with 1 tablespoon of tahini
1 small container of low-fat Greek yogurt
1 small apple

Snack:

1 small orange
1/4 cup of raw almonds

Lunch:

Grilled chicken breast (6 oz)
1/2 cup of bulgur wheat
1 cup of mixed vegetables (tomatoes, cucumbers, parsley)

Snack:

1 small container of low fat greek yogurt

Dinner:

Baked salmon (6 oz)
1/2 cup of mashed potatoes
1 cup of mixed vegetables (peas, carrots, green beans)

China:

Here is a 7-day weekly diet plan for extremely obese individuals living in China:

Day 1:

• Breakfast: Congee (rice porridge) with lean pork, green onion, and ginger, steamed bok choy
• Snack: 1 small apple
• Lunch: Stir-fried chicken breast with mixed vegetables (carrots, celery, and bell peppers), brown rice
• Snack: Steamed edamame (soybeans)
• Dinner: Steamed fish with ginger and scallions, stir-fried broccoli and mushrooms, quinoa

Day 2:

• Breakfast: Steamed dumplings filled with lean pork and vegetables, Chinese cabbage salad
• Snack: 1 small orange
• Lunch: Hot and sour soup with tofu and mixed vegetables (bamboo shoots, mushrooms, and wood ear fungus), brown rice
• Snack: Steamed sweet potato
• Dinner: Braised eggplant with lean ground pork, stir-fried bok choy, quinoa

Day 3:

• Breakfast: Scrambled eggs with tomatoes and scallions, steamed Chinese cabbage
• Snack: 1 small banana
• Lunch: Stir-fried beef with mixed vegetables (broccoli, carrots, and onions), brown rice
• Snack: Steamed edamame (soybeans)
• Dinner: Steamed fish with black bean sauce, stir-fried Chinese broccoli and mushrooms, quinoa

Day 4:

• Breakfast: Congee (rice porridge) with lean chicken, ginger, and green onion, stir-fried green beans
• Snack: 1 small apple
• Lunch: Wonton soup with lean pork and mixed vegetables (spinach and carrots), brown rice
• Snack: Steamed sweet potato
• Dinner: Stir-fried shrimp with mixed vegetables (broccoli, carrots, and bell peppers), quinoa

Day 5:

• Breakfast: Steamed rice cakes with sesame and scallions, steamed bok choy
• Snack: 1 small orange
• Lunch: Stir-fried lean pork with mixed vegetables (cabbage, carrots, and onions), brown rice
• Snack: Steamed edamame (soybeans)
• Dinner: Steamed fish with garlic and chili, stir-fried Chinese broccoli and mushrooms, quinoa

Day 6:

• Breakfast: Steamed dumplings filled with shrimp and vegetables, Chinese cabbage salad
• Snack: 1 small banana
• Lunch: Hot and sour soup with tofu and mixed vegetables (bamboo shoots, mushrooms, and wood ear fungus), brown rice
• Snack: Steamed sweet potato
• Dinner: Stir-fried beef with mixed vegetables (broccoli, carrots, and onions), quinoa

Day 7:

• Breakfast: Congee (rice porridge) with lean beef, ginger, and green onion, stir-fried bok choy
• Snack: 1 small apple
• Lunch: Braised eggplant with lean ground pork, brown rice
• Snack: Steamed edamame (soybeans)
• Dinner: Steamed fish with ginger and scallions, stir-fried broccoli and mushrooms, quinoa

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Here is another weekly diet plan with suggested meal portion sizes for extremely obese individuals living in the USA:

Day 1:

Breakfast: 2 scrambled eggs with 1/2 cup of diced vegetables, 2 slices of whole grain toast, 1 small banana
Snack: 1 small apple, 1/4 cup of raw almonds
Lunch: Grilled chicken breast (6 oz), 1/2 cup of brown rice, 1 cup of steamed broccoli
Snack: 1 small container of Greek yogurt (non-fat)
Dinner: Baked salmon (6 oz), 1 cup of roasted sweet potatoes, 1 cup of mixed vegetables (broccoli, cauliflower, carrots)

Day 2:

Breakfast: 1 whole grain waffle, 1/4 cup of low-fat cottage cheese, 1/2 cup of mixed berries
Snack: 1 small orange, 1/4 cup of raw cashews
Lunch: Turkey burger (6 oz) on a whole wheat bun with lettuce and tomato, 1 small side salad
Snack: 1 small container of low-fat string cheese
Dinner: Grilled sirloin steak (6 oz), 1/2 cup of quinoa, 1 cup of mixed vegetables (zucchini, bell peppers, onions)

Day 3:

Breakfast: 1 small whole grain bagel with 1 tablespoon of cream cheese, 1 small container of low-fat Greek yogurt, 1 small apple
Snack: 1 small pear, 1/4 cup of raw almonds
Lunch: Grilled chicken breast (6 oz) with barbecue sauce, 1/2 cup of black beans, 1 cup of mixed vegetables (tomatoes, peppers, onions)
Snack: 1 small container of low-fat cottage cheese
Dinner: Baked fish (6 oz) with lemon and herbs, 1/2 cup of roasted root vegetables (sweet potato, parsnip, carrot), 1 cup of mixed greens (spinach, arugula, kale)

Day 4:

Breakfast: 2 slices of whole grain toast with 1 tablespoon of peanut butter, 1 small container of low-fat Greek yogurt, 1 small banana
Snack: 1 small apple, 1/4 cup of raw cashews
Lunch: Grilled chicken breast (6 oz) with pesto, 1/2 cup of quinoa, 1 cup of mixed vegetables (zucchini, broccoli, carrots)
Snack: 1 small container of low-fat string cheese
Dinner: Baked salmon (6 oz), 1/2 cup of brown rice, 1 cup of mixed vegetables (broccoli, cauliflower, carrots)

Day 5:

Breakfast: 1 small whole grain English muffin with 1 scrambled egg and 1 slice of turkey bacon, 1 small container of low-fat Greek yogurt, 1 small orange
Snack: 1 small pear, 1/4 cup of raw almonds
Lunch: Grilled chicken breast (6 oz) with tzatziki sauce, 1/2 cup of brown rice, 1 cup of mixed vegetables (tomatoes, cucumbers, olives)
Snack: 1 small container of low-fat feta cheese
Dinner: Baked fish (6 oz) with lemon and herbs, 1/2 cup of roasted potatoes, 1 cup of mixed greens (romaine lettuce, tomatoes, cucumbers)

A BMI of 30 or higher is generally considered to indicate obesity.

According to data from the National Health and Nutrition Examination Survey (NHANES) conducted by the Centers for Disease Control and Prevention (CDC), in the United States, approximately 42.4% of adults have obesity (defined as a BMI of 30 or higher) as of 2017-2018.

Approximately 42.4% of American adults can be considered overweight according to the BMI criteria.

According to data from the National Health and Nutrition Examination Survey (NHANES) conducted by the Centers for Disease Control and Prevention (CDC), in the United States, approximately 37.7% of adults living in urban areas have obesity (defined as a BMI of 30 or higher) as of 2017-2018.

It’s worth noting that obesity rates can vary depending on the specific location within an urban area, as well as other factors such as age, gender, race/ethnicity, and socioeconomic status.

 

Verified by: Rami Diab (March 13, 2023)

Citation: Rami Diab. (March 13, 2023). Weekly diet plans for extremely obese individuals. Medcoi Journal of Medicine, 6(2). urn:medcoi:article21423.