7 Day Weight-Loss Diet Meal Plan

7 Day Weight-Loss Diet Meal Plan_www.usmag.club

Follow this 7 Day Weight-Loss Diet Meal Plan and you’ll slim down fast and still feel satisfied 🙂

7 Day Weight-Loss Diet Meal Plan_www.usmag.club

Day 1

Breakfast

3/4 cup bran flakes,
1 banana,
1 cup fat-free milk

Lunch

Sandwich: 1 mini whole wheat pita,
3 ounces turkey breast,
1/2 roasted pepper,
1 teaspoon light mayonnaise,
mustard,
lettuce

Afternoon Snack

1 stick part-skim mozzarella string cheese
2 kiwifruits

Dinner

4 ounces broiled flounder or sole
2 sliced plum tomatoes sprinkled with 2 tablespoons grated Parmesan cheese, broiled until just golden
1 cup cooked couscous
1 cup steamed broccoli
1 fat-free pudding cup

Day 2

Breakfast

1 Cup Skim Milk
1/2 Banana, small
1 Cup Bran Flakes Cereal

Morning Snack

1 Fruit & Nut Granola Bar

Lunch

Spicy Thai Shrimp Salad
2 Cups Romaine Lettuce, shredded
1 Whole-Wheat Pita Bread, small
Chocolate-Raspberry Frozen Yogurt Pops

Afternoon Snack

6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

Dinner

1 Cup Steamed Brussels Sprouts
Almond-Crusted Chicken Fingers
2/3 Cup Cooked Couscous
1 Peach, medium

 

Day 3

Breakfast

Oatmeal: In the microwave,
cook 1/2 cup quick-cooking oats with
3/4 cup fat-free milk

Morning Snack

1/2 apple, chopped

1 teaspoon honey and a pinch of cinnamon

Lunch

Chicken salad
Toss 4 ounces shredded skinless roast chicken breast with 1/4 cup sliced red grapes,
1 tablespoon slivered almond
1 tablespoon light mayonnaise and 1 tablespoon fat-free sour cream.
Serve over lettuce

Afternoon Snack

1 banana

Dinner

4 ounces steamed shrimp
1 baked potato topped with 3 tablespoons salsa and 1 tablespoon fat-free sour cream
3 cups spinach, steamed
1 low-fat frozen fudge bar

Day 4

Breakfast

1 Cup Skim Milk
1/2 Cup Hot Oatmeal
1 Ounce Dried Fruit
1 Tablespoon Walnuts

Morning Snack

1 Kiwi
Lunch
1 Cup Tossed Salad Mix
Puerto Rican Fish Stew (Bacalao)
1 Tablespoon Low Calorie Caesar Salad Dressing
1 Slice Reduced-Calorie Oatmeal Bran Bread
1 Cup Honeydew Melon

Afternoon Snack

1 Cup Blackberries
1 Cup Skim Milk

Dinner

1/2 Cup Cooked Brown Rice
Maple-Glazed Chicken Breasts
Roasted Squash & Fennel with Thyme
1/2 Cup Mango

Day 5

7 Day Weight-Loss Diet Meal Plan_www.usmag.club

Breakfast

1 cup Cheerios
1/2 cup berries
1 tablespoon slivered almonds
8 ounces fat-free milk

Lunch

Quesadilla: Spread 1/4 cup fat-free refried beans over 1 small whole wheat tortilla
Sprinkle on 1 ounce shredded reduced-fat cheese
Top with salsa and another tortilla; microwave 45 seconds on High
1/2 cup low-fat cottage cheese topped with 1/2 cup mandarin orange sections
Cucumber spears

Dinner

3 ounces roasted pork tenderloin
1 cup baked acorn squash, mashed with a pinch of cinnamon
2 to 3 cups salad greens with 2 tablespoons fat-free dressing
1/2 cup vanilla fat-free frozen yogurt topped with 1 cup berries

Day 6

Breakfast

1 Cup Skim Milk
1 Whole-Wheat English Muffin
1 Teaspoon Creamy Peanut Butter
1 Tablespoon Sugar-Free Jam

Morning Snack

1 Orange, medium

Lunch

BLT Salad
1 Cup Skim Milk
1 Whole-Wheat Pita Bread, small
1 Cup Watermelon

Afternoon Snack

6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

Dinner

Roasted Cod, Tomatoes, Orange & Onions
2/3 Cup Cooked Brown Rice
Green Salad with Asparagus & Peas (Salat med Asparges og Ærter)
1 Cup Cantaloupe Melon

Day 7

Breakfast

1/2 toasted English muffin layered with 1 ounce reduced-fat cheese, sliced
1 tomato slice
1/2 cup steamed spinach, drained
1 poached egg

Afternoon Snack

1 grapefruit

Lunch

Black bean salad: Toss 1/2 cup canned black beans,
1/2 cup mandarin orange sections and chopped red bell peppers, red onion, and scallions with 1 teaspoon vinegar
Serve over salad greens
1 mini whole wheat pita
1 pear

Dinner

3 ounces broiled or grilled flank steak
1 baked sweet potato with 1 teaspoon light margarine
1 cup steamed zucchini
1/2 cup pineapple chunks in juice

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