2. When it comes to fat loss, diet is more
important than exercise. You can exercise for 1
hour BUT you still have 23 hours left to mess up
your hard work by overeating.
3. Adjusting your diet is
70% of what you need
to do in order to lose
weight and maintain a
healthy weight. To lose
weight, calorie in
MUST be less than
calorie out!
4. Avoid fad diets and crazy diets. You cannot
stay on “vanity” diets for too long. This 7-day
weight loss diet plan is as simple as possible.
5. This fat loss meal plan
follows the simple idea
of eating small, well
balanced meals all
through the day. With
this meal plan you
would not feel deprived.
6. Each meal gives you a
calorie composition of
roughly 45%
carbohydrates, 30%
protein and 25% healthy
fats. As for drinks, stick to
only low-calorie drinks
like water, skimmed milk,
coffee, and green tea.
7. Monday - Breakfast
* ¾ cup of white or steel-cut oats made
with water; add ½ cup of skimmed milk and
stir
* 2 links of country style turkey sausage
* 1 cup of blueberries
Snack
* ½ cup of fat-free ricotta cheese with ½
cup of salsa sauce
8. Monday - Lunch
* Greek Salad with Chicken made with:
- 2 Cups of shredded lettuce romaine
- 1 cup of chopped or diced pickles, cucumber, dill
- 1 medium sized tomato
- 1 ounce of feta cheese
- 3 ounces of grilled chicken breast strips
- 1 tablespoon of canned or bottled lemon juice
- 1 tablespoon of olive oil
* Oven baked fries made with:
- 1 medium sized Potato
- 1 tablespoon of olive oil
- 1 teaspoon of salt (table salt)
- 1 teaspoon of black pepper
Snack
* ½ cup of fat-free cottage cheese with 1 tablespoon of chopped pecans and ½ cup of
raspberries
9. Monday - Dinner
* 1 chicken burger
* ¾ cup of brown rice
* ¾ cup of broccoli florets and roasted
cauliflower
* 1 cup of spinach salad with 1
tablespoon of light balsamic vinaigrette
10. Tuesday - Breakfast
* 1 whole grain toaster waffle with sugar free
jam (fruit spread)
* 2 slices of back bacon (Canadian bacon)
* 1 cup of skimmed milk
* ¾ cup of raspberries
Snack
* ¼ cup of cherries with ¼ cup of fat-free cottage
cheese and 1 tablespoon of slivered almond nuts
11. Tuesday - Lunch
* Chicken salad made with:
- 4 ounces of grilled chicken
- 2 cups of baby spinach
- 3 slices of avocado
- 1 tablespoon of chopped dried cranberries
- 2 tablespoons of low fat balsamic vinaigrette
- 1 tablespoon of chopped walnuts
* 1 cup of skimmed milk
* 1 apple
Snack
* ¼ cup of vitamin D-fortified or fat-free plain Greek yogurt mixed with 1
tablespoon of ground flaxseed and 1 tablespoon of sugar-free jam (fruit
spread)
* ½ cup of blackberries
12. Tuesday - Dinner
* 4 ounces of lean pork fillet (pork tenderloin)
stir-fried with bell pepper, onions, broccoli
and garlic.
* ½ cup of brown rice
* 5 medium sized tomato cut into slices mixed
with 1 teaspoon each of chopped cilantro, rice
wine vinegar, chopped ginger and light soy
sauce
13. Wednesday - Breakfast
* 1 light whole wheat English muffin with 1 tablespoon of
sugar-free jam (fruit spread) and 1 tablespoon of almond or
peanut butter
* 1 cup of skimmed milk
* 2 slices of back bacon (Canadian bacon)
* 1 wedge of honeydew (honeymelon)
Snack
* Yogurt parfait prepared with:
- 1 cup of fat-free vanilla-flavored Greek yogurt
- 2 tablespoons of low-fat granola
- 2 tablespoon of sliced raspberries (or strawberries)
14. Wednesday - Lunch
* Wrap sandwich (burrito) made with:
- 4 ounces of thinly sliced roast lean beef
- ¼ cup of shredded lettuce
- one 6-inch whole grain tortilla
- 1 teaspoon of Dijon mustard
- 1 teaspoon of horseradish
- 3 medium size tomato slices
* ½ cup of lentils or pinto beans with 1 tablespoon of light
Caesar salad dressing and 1 teaspoon of chopped basil
Snack
* 8 baked corn chips and just 2 tablespoons of guacamole as dip
15. Wednesday - Dinner
* 4 ounces of grilled halibut fish
* ½ cup of sliced mushrooms fried with:
- 1 teaspoon of olive oil
- 1 cup of green beans
- ¼ cup of sliced yellow onions
* Salad prepared with:
- ½ cup of halved cherry tomatoes
- 1 cup of arugula
- 1 teaspoon of light balsamic vinaigrette
* ½ cup of unsweetened applesauce (warm) mixed with:
- ¼ cup of fat-free vanilla-flavored Greek yogurt
- 1 tablespoon of dash cinnamon
- 1 tablespoon of chopped pecans
16. Thursday - Breakfast
* 1 slice of toasted whole-wheat bread
* ½ cup of egg whites scrambled with:
- 1 teaspoon of olive oil
- ½ cup of cherry tomatoes
- 1 teaspoon of grated Parmesan cheese
- 1 teaspoon of chopped basil leaves
* ½ cup of blueberries
* 1 cup of skimmed milk
Snack
* ½ cup of fat-free vanilla-flavored Greek yogurt topped
with ¼ cup of sliced strawberries
17. Thursday - Lunch
* Salad prepared with:
- ¾ cup of cooked bulgur wheat
- ¼ cup of diced zucchini
- 2 tablespoon of chopped onions
- ½ cup of bell peppers
- 1 tablespoon of shredded (or grated) low-fat cheddar cheese
- 4 ounces of chopped grilled chicken breast
- 1 teaspoon of chopped coriander leaves (cilantro leaves)
- 1 tablespoon of low-fat balsamic vinaigrette
Snack
* 7 baby carrots with 2 tablespoons of hummus as dip
18. Thursday - Dinner
* 4 ounces of grilled salmon fish
* 1 cup of wild rice (Indian rice) with 1 tablespoon of
slivered toasted almond nuts
* 1 cup of wilted baby spinach mixed with:
- 1 teaspoon of grated Parmesan
- 1 teaspoon of olive oil
- 1 teaspoon of balsamic vinegar
* ½ cup of diced cantaloupe mixed with:
- ½ cup of raspberry sorbet
- 1 teaspoon of chopped walnuts
19. Friday - Breakfast
* Omelet prepared with:
- 3 whole eggs,
- ¼ cup of chopped broccoli
- 2 tablespoons of diced onions
- 2 tablespoons of salsa
- 2 tablespoons of fat free re-fried beans
- 2 tablespoons of diced mushrooms
* Quesadilla prepared with:
- ½ of one small wheat tortilla (or corn tortilla)
- 1 tablespoon of low-fat Monterey jack cheese
* ½ cup of diced watermelon
Snack
* ½ cup of fat-free vanilla-flavored Greek yogurt with:
- 1 tablespoon of chopped walnuts
- 1 sliced apple
20. Friday - Lunch
* Salad prepared with:
- 4 ounces of grilled chicken
- 2 cups of chopped iceberg lettuce
- ½ cup of diced mushrooms
- ½ cup of chopped celery
- 2 tablespoon of grated low-fat cheddar cheese
- 1 tablespoon of low-fat Caesar dressing
* 1 cup of skimmed milk
* 1 medium peach (nectarine)
Snack
* 1 medium size orange
* 1 low-fat mozzarella string cheese
21. Friday - Dinner
* 4 ounces of shrimp, fried quickly or grilled with 1
teaspoon of olive oil and 1 teaspoon of chopped garlic
* 1 steamed medium size artichoke
* ½ cup of whole-wheat couscous with:
- ¼ cup of garbanzo beans
- 1 teaspoon of chopped cilantro
- 2 tablespoon of diced bell peppers
- 1 tablespoon of low-fat honey mustard vinaigrette
22. Saturday - Breakfast
* Burrito (wrap sandwich) prepared with:
- 1 medium size whole wheat grain tortilla
- 3 scrambled eggs
- 1 teaspoon of olive oil
- 2 tablespoons of grated (or shredded) low- fat cheddar cheese
- 2 tablespoons of salsa
- 1 teaspoon of fresh cilantro
- ¼ cup of fat free re-fried black beans
* 1 cup of mixed melon
Snacks
* 1 medium size apple
* 3 ounces of sliced lean ham
23. Saturday - Lunch
* 1 chicken burger
* Salad prepared with:
- 1 cup of baby spinach
- ½ cup of cooked lentils
- ¼ cup of halved cherry tomatoes
- 2 teaspoons of grated Parmesan cheese
- 1 tablespoon of light Russian salad dressing
* 1 cup of skimmed milk
Snacks
* 1 cup of red grapes
* 1 low-fat mozzarella cheese stick
24. Saturday - Dinner
* ½ cup of Indian rice (wild rice) or brown
rice
* 2 cups of mixed baby greens salad with 1
tablespoon of low fat Caesar salad dressing
* 5 ounces of grilled wild salmon fish
* ½ cup of strawberry sorbet with 1 pear
(cut into slices)
25. Sunday - Breakfast
* Frittata prepared with:
- 3 whole eggs
- 2 teaspoons of chopped spinach
- 2 tablespoons of shredded mozzarella cheese
- 2 tablespoons of diced bell peppers
- ½ cup of fresh raspberries and 2 teaspoons of pesto
* 1 small size bran muffin
* 1 cup of skimmed milk
Snack
* ½ cup of fat-free vanilla-flavored Greek yogurt with:
½ cup of diced pear
1 tablespoon of ground flaxseed
26. Sunday - Lunch
* Cucumber-tomato salad prepared with:
- ¼ cup of sliced cucumber
- 5 slices of tomato
- 1 teaspoon of chopped fresh thyme leaves
- 1 tablespoon of low-fat Italian salad dressing
* 4 ounces of sliced turkey breast
* 1 medium size orange
Snack
* Smoothie prepared with:
- ½ banana
- ½ cup of low-fat Greek yogurt
- ¼ cup of sliced strawberries
- ¾ cup of skimmed milk
27. Sunday - Dinner
* 1 cup of Spaghetti squash (vegetable spaghetti) with:
- 2 teaspoon of grated Parmesan cheese
- 1 teaspoon of olive oil
* 1 cup of steamed green beans mixed with 1
tablespoon of slivered almond nuts
* 4 ounces of red snapper fish that was baked with:
- 1 teaspoon of lemon juice
- ½ teaspoon of salt-free seasoning
- 1 teaspoon of olive oil
28. You would be consuming
between 1800 – 2000
calories a day of healthy
foods with this weight loss
diet plan. So, it is very
important that you also
exercise while following
this meal plan.
29. Do either a combination of cardio exercise and
weight training or high intensity bodyweight
exercises 3 – 5 times a week and you would be
burning off your excess body fat in no time!
30. If you want more
information about this
weight loss diet plan
visit this page now:
http://bit.ly/2fZwvPt
