Diets that promise to rid our bodies of so-called toxins are popular, particularly at this time of year when many people are looking for a fresh start. But, while expensive juice-based diets can be very effective at flushing out your bank account, there’s little science-based evidence to suggest that these regimens offer much in the way of health benefits. Fat has long been the nutrition world’s bogeyman, a scapegoat for every major malady from obesity to cancer to heart disease. But thankfully, that thinking is beginning to shift. Researchers have begun to realize that people who enjoy a high-fat diet are among the healthiest in the world. The key is in choosing the right fats.

1. 7 Day Meal Plan
Get Healthy Lose Weight

2. 7-Day Diet Meal Plan to Lose Weight: 1,800 Calories
This 1,800-calorie meal plan is designed by EatingWell's registered dietitians and culinary experts to
offer healthy and delicious meals for weight loss. We've done the hard work of planning for you and
mapped out seven full days of meals and snacks. The calorie totals are listed next to each meal so
you can easily swap things in and out as you see fit. Note that this meal plan is controlled for calories,
fiber and sodium. If a particular nutrient is of concern, consider speaking with your health-care
provider about supplementation or altering this plan to better suit your individual nutrition needs

3. Day 1 Breakfast
Breakfast (382 calories)
Avocado-Egg Toast
• 1 slice whole-grain bread
• 1/2 medium avocado
• 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray)
• Top egg with a pinch of salt and pepper (1/16 tsp. each)
• 2 clementine

4. Day 1 Morning Snack (305 calories)
• 1 medium apple
2 Tbsp. peanut butter

5. Day 1 Lunch (407 calories)
2 cups Ravioli & Vegetable Soup click for recipe
• 2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat
• 3 Tbsp. shredded Cheddar cheese
Top baguette slices with 1 1/2 Tbsp. cheese each and a pinch of pepper. Toast until cheese is melted.

6. Day 1 Afternoon Snack (169 calories)
3 Tbsp. hummus
1 cup sliced cucumber
2 medium carrots

7. Day 1 Dinner (451 calories)
Salmon & Vegetables 4 oz. baked salmon
• 1 cup roasted Brussels sprouts
• 1/2 cup brown rice
• 1 Tbsp. walnuts
• Salt and pepper to taste (1/8 tsp. each)
Vinaigrette
Combine 1 1/2 tsp. each olive oil, lemon juice and maple syrup; season with salt to taste (1/8 tsp.).Coat Brussels sprouts in
1/2 tsp. olive oil and bake at 425 degrees F until lightly browned, about 15-20 minutes. Coat salmon with 1/4 tsp. olive oil or
a thin layer of cooking spray (1 second spray), add salt and pepper to taste (1/8 tsp. each). Bake at 425 degrees F until
done, about 4-6 minutes. Serve brown rice, Brussels sprouts and salmon drizzled with vinaigrette and topped with walnuts.

8. Day 2
Congratulations!
You made it through the first day !
Now, get ready for day 2

9. Day 2
Breakfast (382 calories)
Avocado-Egg Toast
• 1 slice whole-grain bread
• 1/4 medium avocado
• 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray)
• Top egg with a pinch of pepper (1/16 tsp.)
• 2 clementine

10. Day 2 Morning Snack (172 calories)
8 dried apricots
8 walnut halves

11. Day 2 Lunch (441 calories)
Leftover soup
• 2 cups Ravioli & Vegetable Soup click here for recipe
• 2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat
• 3 Tbsp. shredded Cheddar cheese
Top each baguette slice with 1 1/2 Tbsp. cheese and a pinch of pepper. Toast until cheese is melted.
• 1 clementine

12. Day 2Afternoon Snack (93 calories)
3 Tbsp. hummus
1 cup sliced cucumber

13. Day 2 Dinner (533 calories)
1 1/2 cups Delicata Squash & Tofu Curry click here for recipe
• 1/2 cup brown rice
Evening Snack (133 calories)
• 2 Medjool dates

14. Day 3
Easy recipe: Grilled veggie kebabs
Want a new way to enjoy fresh vegetables? Make grilled vegetable kebabs. Brush cherry tomatoes, button mushrooms,
zucchini slices, red onions and bell peppers with Italian dressing. Place vegetables onto skewers and grill over medium
heat, turning often, until they are tender, about five to eight minutes.

15. Day 3 Breakfast (405 calories)
1/4 cup Maple-Nut Granola click here for recipe
• 3/4 cup plain non-fat Greek yogurt
• 1/2 cup blueberries

16. Day 3 Morning Snack (128 calories)
• 3 Tbsp. hummus
• 2 medium carrots

17. Day 3 Lunch (443 calories)
Apple & Cheddar Pita Pocket
• 1 whole-wheat pita round (6-1/2-inch)
• 1 Tbsp. mustard
• 1/2 medium apple, sliced
• 1 oz. Cheddar cheese
• 1 cup mixed greens
• 1 clementine
Cut pita in half and spread mustard inside. Fill with apple slices and cheese. Toast until the cheese begins to melt. Add greens and serve.

18. Day 3 Afternoon Snack (278 calories)
1/2 medium apple, sliced
• 1 Tbsp. peanut butter
• 1/4 cup Maple-Nut Granola recipe here
Dip apple slices into peanut butter and granola.

19. Day 3 Dinner (507 calories)
1 serving (1 pepper) Moroccan-Style Stuffed Peppers click here for recipe
• 2 cups spinach
Sauté spinach in 1 tsp. of olive oil and a pinch of both salt and pepper (1/16 tsp. each)
• 1 cup sliced carrots, steamed
Evening Snack (50 calories)
• 1 Tbsp. chocolate chips, preferably dark chocolate

20. Day 4
Today's Lifestyle Tip
How do you prioritize your needs?
If you're like most people, you're more likely to put effort into something you care about than something not connected to
your life and priorities. For example, you may know that you need to improve your diet, but your stress level is an even
bigger concern. By taking steps to manage your stress, you may feel more motivated and able to tackle your diet.

21. Day 4 Breakfast (267 calories)
1/4 cup Maple-Nut GranolaRecipe here
• 3/4 cup plain non-fat Greek yogurt
• 1/2 cup blueberries

22. Day 4 Morning Snack (83 calories)
1 hard boiled egg
1 tsp. hot sauce, if desired

23. Day 4 Lunch (417 calories
2 cups mixed greens
• 3 oz. cooked chicken breast
• 1/2 medium red bell pepper, sliced
• 1/4 cup grated carrots
• 1 clementine, peeled and sectioned
• 2 Tbsp. Carrot-Ginger Vinaigrette Recipe here
Combine ingredients & top salad with vinaigrette.

24. Day 4 Afternoon Snack (172 calories)
8 dried apricots
8 walnut halves

25. Day 4 Dinner (508 calories)
2 1/4 cup Warm Lentil Salad with Sausage & Apple Recipe here
1/2 cup Quick Pickled Beets Get the recipe
• 1 diagonal slice baguette (1/4 inch thick), preferably whole-wheat
• Top baguette with 1 tsp. butter

26. Day 5
Today's Healthy-Eating Tip
Lose weight with mindful eating
Mindfulness pulls you out of your habitual patterns of thinking, feeling and acting. Mindful eating allows you to notice each
bite or sip you take. It helps focus your senses on exploring, savoring and tasting your food. It puts you in touch with your
eating triggers and helps you become more conscious of what and how much you eat and drink.

27. Day 5 Breakfast (369 calories)
1 cup all-bran cereal
3/4-cup skim milk
1/2 cup blueberries
2 Tbsp. unsalted dry-roasted almonds

28. Day 5 Morning Snack (101 calories)
2 medium carrots
2 Tbsp. Avocado-Yogurt DipRecipe here

29. Day 5 Lunch (314 calories)
Tomato-Cheddar Cheese Toast Get recipe
• 2 cups mixed greens
• 3 Tbsp. grated carrot
• 1/2 cup cucumber, sliced
• 1 hard-boiled egg
• 1 Tbsp. unsalted dry-roasted almonds
Top greens with grated carrot, cucumber, hard-boiled egg, almonds and 1 1/2 tsp. each olive oil & balsamic vinegar.

30. Day 5 Afternoon Snack (93 calories)
3 dried apricots
1/3 cup plain non-fat Greek yogurt
1 1/2 tsp. chopped walnuts

31. Day 5 Dinner (535 calories)
1 1/2 cups Quick Chicken Tikka Masala Recipe here
1/2 cup brown rice
Evening Snack (133 calories)
• 2 Medjool dates

32. Day 6
stay Motivated
Enlist your support team
To reach long-term weight-loss success, having people you care about cheering you on is just as important as healthy eating and
physical activity. Someone to watch the kids while you exercise, a shoulder to lean on when you feel discouraged or a friend who
inspires you to keep going — they all count. Start enlisting people for your support team now!

33. Day 6Breakfast (266 calories)
1 cup all-bran cereal
• 3/4 cup skim milk
• 1/2 cup blueberries
• 2 Tbsp. unsalted dry-roasted almonds

34. Day 6 Morning Snack (176 calories)
4 Tbsp. Avocado-Yogurt Dip Recipe here
• 3 medium carrots

35. Day 6 Lunch (440 calories)
Leftover Chicken Tikka Masala
• 1 1/2 cups Quick Chicken Tikka Masala Recipe here
• 1 cup spinach
Reheat the chicken on top of the spinach in the microwave.

36. Day 6 Afternoon Snack (210 calories)
1 medium banana
8 walnut halves

37. Day 6 Dinner (604 calories)
2 cups Korean Beef Stir-Fry Recipe here
1/2 cup, cooked buckwheat soba noodles (about 1 ounce dry noodles)

38. Day 7
Today's Fitness Tip
Fuel your workouts the right way
When you work out after a big meal, you may feel sluggish, get cramps or have an upset stomach. That's because your
muscles and digestive system are competing with each other for energy. On the flip side, not eating before you exercise
may leave you feeling weak. Strike the right balance by eating a light snack before exercising and waiting a few hours after
a meal to exercise.

39. Day 7Breakfast (362 calories)
1 cup all-bran cereal
• 3/4 cup skim milk
• 1/2 cup blueberries
• 2 Tbsp. chopped walnuts

40. Day 7 Morning Snack (291 calories)
4 Tbsp. Avocado-Yogurt Dip
• 3 medium carrots

41. Day 7Lunch (434 calories)
• 2 cups mixed greens
• 4 oz. cooked chicken breast
• 1/2 medium red bell pepper, sliced
• 1/4 cup grated carrots
• 1 Tbsp. unsalted dry-roasted almonds
• 2 Tbsp. Carrot-Ginger Vinaigrette
• 1 clementine, peeled and sectioned
Combine ingredients and top the salad with the vinaigrette.

42. Day 7Afternoon Snack (142 calories)
1 hard-boiled egg
• 2 diagonal slices baguette (1/4 inch thick), preferably whole-wheat
• 1 tsp. hot sauce (if desired)
Toast baguette slices and top with sliced egg and hot sauce.

43. Day 7 Dinner (494 calories)
• 1 serving Wild Mushroom Pizza with Arugula & Pecorino
Evening Snack (76 calories)
• 1 1/2 Tbsp. chocolate chips, preferably dark chocolate

44. Want more healthy recipes and motivating advice!
Subscribe to the podcast “Get healthy lose weight”on the Apple podcast app.
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