7 Day Diet Plan for Weight Loss
Feel great, lose weight and eat well is what most of us are looking for. Following a strict diet, skipping meals and starving to ensure the weight loss you are looking for is definitely unhealthy. There are chances of you suffering from serious repercussions. What you need to look for is a ‘healthy’ diet plan for losing weight. We can try help you chart out a diet plan which is beneficial in more than one way.
Day 1:
Breakfast:
Scramble ½ cup of egg whites with a teaspoon of olive oil, 1 teaspoon grated Parmesan cheese, 1 teaspoon basil which is chopped and ½ a cup of cherry tomatoes. This is accompanied with 1 slice of toast of whole grains, 1 cup skim milk and ½ cup of blue berries.
Snack:
½ cup of Greek yogurt which is fat-free topped with sliced strawberries, around ¼ cup.
Lunch:
A salad made of 4 ounces of chicken breast which is grilled, ¾ cup of bulgur cooked, grilled and diced veggies which include ¼ cup of cut zucchini, onion 2 tablespoons and ½ cup of bell peppers. You need to add 1 tablespoon of cheddar low-fat and 1 tablespoon of vinaigrette low-fat.
Snack:
6 baby carrots with 2 tablespoons of hummus.
Dinner:
You can have grilled salmon 4 ounces, with 1 cup of wild rice with a tablespoon of toasted and slivered almonds. You also need to include 1 cup of baby spinach wilted along with 1 teaspoon of olive oil grated Parmesan and balsamic vinegar. Top ½ cup of cantaloupe which is diced with 1 teaspoon of walnuts chopped and ½ cup sorbet of raspberry.
Day 2:
Breakfast:
Prepare ¾ cup of oatmeal in water and add ½ cup of skimmed milk. This is accompanied with 1 cup blueberries and 2 links of sausages of country-style turkey.
Snack:
½ cup of ricotta cheese which is free of fat with 1 tablespoon of pecans chopped and ½ cup of raspberries
Snack:
½ cup of cottage cheese which is fat free with ½ cup of salsa
Dinner:
1 burger of turkey, ¾ cup of brown rice, ¾ cup cauliflower which is roasted and florets of broccoli along with 1 cup of spinach salad with 1 tablespoon of balsamic vinegar.
Day 3:
Breakfast:
An omelet of 1 whole egg and 4 egg whites, 2 tablespoons of refried beans which are fat free, ½ cup of broccoli chopped, diced onion, salsa and mushrooms. You need to also add ½ cup of water melon which is diced.
*Snack:
½ cup of vanilla yogurt which is fat free, 1 tablespoon of walnuts chopped and 1 sliced apple.
*Lunch:
A salad of 4 ounces of chicken grilled, 2 cups of romaine chopped, ½ cup mushrooms diced, ½ cup celery chopped, 2 tablespoons of cheddar which is of low-fat and shredded and 1 tablespoon of Caesar dressing of low-fat. You need to consume 1 cup skimmed milk and 1 nectarine.
*Snack:
1 cheese sticks which is mozzarella and free of fat along with 1 orange of medium size.
Dinner:
4 ounces of sautéed or grilled shrimp in 1 teaspoon of olive oil and 1 teaspoon of garlic chopped along with 1 steamed artichoke and ½ cup of couscous of whole wheat along with 2 tablespoons of bell pepper diced, 1 teaspoon of cilantro fresh and chopped, ¼ cup of garbanzo beans and mustard-honey dressing up to 1 tablespoon.
Day 4 :
*Breakfast:
1 muffin of whole grain along with 1 tablespoon of fruit spread which is sugar-free and 1 tablespoon of nut butter. You need to also consume 1 cup of milk which is skimmed, 1 wedge of honeydew, and 2 slices of bacon.
Snack:
Parfait made of 1 cup of vanilla yogurt which is low-fat, 2 tablespoons of either strawberries or raspberries along with 2 tablespoons of granola low-fat.
*Lunch:
4 ounces of lean beef which is roasted with a tortilla of whole wheat, 3 slices of tomato, shredded lettuce ¼ cup, 1 teaspoon of the mustard and 1 teaspoon of horseradish.
*Snack:
8 corn chips baked with 2 tablespoons of guacamole
*Dinner:
4 ounces of halibut grilled with ½ cup mushrooms sliced and sautéed in olive oil and ¼ cup of yellow onion chopped, 1 cup of green beans.
Day 5:
*Breakfast:
Burrito of 4 egg whites scrambled 1 tortilla of whole wheat, olive oil 1 teaspoonful, 2 tablespoons of salsa, ¼ cup of refried black beans which is fat free 1 teaspoon of cilantro and 2 tablespoons cheddar. This needs to be had with 1 cup of mixed melon.
*Snack:
3 ounces of ham lean and sliced, with 1 apple.
Lunch:
A turkey burger, a salad of ¼ cup cherry tomatoes halved, 1 cup of baby spinach, 2 teaspoons Parmesan grated, ½ cup lentils cooked, with a teaspoon of Russian dressing and 1 cup of skimmed milk.
*Snack:
1 cup red grapes and 1 cheese stick of mozzarella string which is fat-free.
*Dinner:
5 ounces of wild salmon grilled with ½ cup of wild or brown rice, 2 cups of mixed greens with Caesar dressing, and ½ cup of strawberry sorbet with 1 pear sliced.
Day 6:
Breakfast:
Frittata which is made of 2 tablespoons of bell pepper diced, 3 egg whites, 2 tablespoons of mozzarella shredded and part-skim, 2 teaspoons of spinach chopped, ½ cup of raspberries, and 2 teaspoons of pesto.
*Snack:
½ cup of vanilla yogurt with 1 tablespoon of flaxseeds grounded and ½ a cup of pear diced.
Lunch:
4 ounces of turkey breast sliced, cucumber-tomato salad made with ¼ of a cup of cucumber sliced and 5 tomato slices, 1 tablespoon of Italian dressing and 1 teaspoon of thyme freshly chopped.
*Snack:
Smoothie made of ½ a banana, ¾ cup of skimmed milk, ¼ cup of strawberries sliced and ½ cup of yogurt of low fat.
*Dinner:
4 ounces of baked red snapper with 1 teaspoon of lemon juice, 1 teaspoon olive oil and ½ a teaspoon of seasoning without sodium. You also need to have 1 cup of squash spaghetti with 1 teaspoon of olive oil and 2 teaspoons of Parmesan cheese which is grated. You need to add 1 cup of green beans steamed with 1 tablespoon of almonds silvered to this meal.
Day 7:
*Breakfast:
1 toaster waffle of whole grains with a fruit spread which is sugar-free along with 2 slices of bacon, 1 cup of skimmed milk and ¾ of a cup of berries.
*Snack:
¼ cup of cottage cheese which is fat free with 1 tablespoon of almonds silvered and ¼ of a cup of cherries.
*Lunch:
A salad which is made of 4 ounces of chicken grilled, 2 cups of spinach, 3 slices of avocado, 1 tablespoon of cranberries which are dried, 2 tablespoons of low fat vinegar and 1 tablespoon of almonds silvered.
*Snack:
¼ of a cup of Greek yogurt which is free of fat, with 1 tablespoon of fruit spread which s sugar-free and 1 tablespoon of flaxseed ground.
*Dinner:
Stir-fried lean pork with garlic, onions, broccoli and also bell pepper is what you need to have for dinner. You also need to have ½ cup of brown rice and 5 slices of medium tomato with 1 tablespoon of chopped cilantro, ginger, rice wine vinegar and soy sauce.
This 7 day diet plan can help you lose weight with ease but you need to ensure that you also follow the exercise regime.
7 Day Diet Plan for Weight Loss
