The 7-Day Diet Plan for Weight Loss

Day 1

Breakfast: – 1/2 cup egg whites scrambled with 1 teaspoon olive oil, 1 teaspoon chopped basil, 1 teaspoon grated Parmesan, and 1/2 cup cherry tomatoe – 1 slice whole-grain toast – 1/2 cup blueberrie

Snack: – 1/2 cup plain Greek yogurt topped with 1/4 cup sliced strawberrie Lunch: – Salad made with: 3/4 cup cooked bulgur, 4 ounces chopped grilled chicken breast, 1 tablespoon shredded low-fat cheddar cheese, diced grilled veggies (2 tablespoons onion, 1/4 cup diced zucchini, 1/2 cup bell pepper), 1 teaspoon chopped cilantro, and 1 tablespoon vinaigrette

Snack: – 2 tablespoons hummus and 6 baby carrot Dinner: – 4 ounces grilled salmon – 1 cup wild rice with 1 tablespoon slivered toasted almond – 1 cup wilted baby spinach with 1 teaspoon each olive oil, balsamic vinegar, and grated Parmesan – 1/2 cup diced cantaloupe topped with 1 teaspoon chopped walnut

Day 2

Breakfast: – 3/4 cup steel-cut or old-fashioned oatmeal prepared with water; stir in 1/2 cup skim milk – 1 cup blueberrie Snack: – 1/2 cup low-fat ricotta cheese with 1/2 cup raspberries and 1 tablespoon chopped pecan

Lunch: – Quesadilla made with two small corn tortillas, 1/2 cup low-sodium black beans (rinsed), and 3 tablespoons low-fat jack cheese – 1/2 cup diced watermelon Snack: – 1/2 cup low-fat cottage cheese with 1/2 cup salsa

Dinner: – 1 turkey burger – 3/4 cup roasted cauliflower and broccoli floret – 3/4 cup brown rice – 1 cup spinach salad with 1 tablespoon balsamic vinaigrette

Day 3

Breakfast: – Omelet made with 4 egg whites and 1 whole egg, 1/4 cup chopped broccoli, 2 tablespoons each black beans, diced onion, diced mushrooms, and salsa Snack: – 1/2 cup plain greek yogurt with 1 sliced apple and 1 tablespoon chopped walnut

Lunch: – Salad made with 2 cups chopped Romaine, 4 ounces grilled chicken, 1/2 cup chopped celery, 1/2 cup diced mushrooms, 2 tablespoons shredded cheddar, and 1 tablespoon low-fat Caesar dressing – 1 medium nectarine Snack: – 1 low-fat mozzarella string cheese stick – 1 medium orange

Dinner: – 4 ounces shrimp, grilled or sautéed with 1 teaspoon olive oil and 1 teaspoon chopped garlic – 1 medium artichoke, steamed – 1/2 cup whole wheat couscous with 2 tablespoons diced bell pepper, 1/4 cup garbanzo beans, 1 teaspoon chopped fresh cilantro, and 1 tablespoon honey mustard dressing

Day 4

Breakfast: – Toast 1 whole-grain English muffin and top with 2 tablespoons nut butter and 1 banana, sliced – 1 wedge canteloupe Snack: – Yogurt parfait made with 1 cup plain greek yogurt, 2 tablespoons sliced strawberries or raspberries, and 2 tablespoons slivered almond Lunch: – Wrap made with 4 ounces thinly sliced lean roast beef, one 6-inch whole wheat tortilla, 1/4 cup shredded lettuce, 3 medium tomato slices, 1 teaspoon horseradish, and 1 teaspoon Dijon mustard – 1/2 cup black beans or lentils with 1 teaspoon chopped basil and 1 tablespoon low-fat Caesar dressing

Day 4

Snack: – Baby carrots with 2 tablespoons guacamole Dinner: – 4 ounces grilled halibut – 1/2 cup sliced mushrooms sautéed with 1 teaspoon olive oil, 1/4 cup chopped yellow onion, and 1 cup green bean – Salad made with 1 cup arugula, 1/2 cup halved cherry tomatoes, and 1 teaspoon balsamic vinaigrette – 1/2 cup plain greek

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