7-Day Weight-Loss Diet Meal Plan
Day 1
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BREAKFAST
- 1 Cup Skim Milk
- 1 Orange, medium
- 1 Cup Cheerios Cereal
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MORNING SNACK
- 1 Cup Cantaloupe Melon
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LUNCH
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Vietnamese-Style Beef & Noodle Broth
- 1 Whole-Wheat Pita Bread, small
- 1 Cup Skim Milk
- 1 Fudgsicle, no sugar added
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-
AFTERNOON SNACK
- 2 Tablespoons Prepared Hummus
- 3 Ounces Celery Sticks
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DINNER
- 1/2 Cup Cooked Brown Rice
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Green & Yellow Beans with Wild Mushrooms
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Roasted Cod with Warm Tomato-Olive-Caper Tapenade
- 1/2 Banana, small
Day 2
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BREAKFAST
- 1 Cup Skim Milk
- 1/2 Banana, small
- 1 Cup Bran Flakes Cereal
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MORNING SNACK
- 1 Fruit & Nut Granola Bar
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LUNCH
-
Spicy Thai Shrimp Salad
- 2 Cups Romaine Lettuce, shredded
- 1 Whole-Wheat Pita Bread, small
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Chocolate-Raspberry Frozen Yogurt Pops
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AFTERNOON SNACK
- 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
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DINNER
- 1 Cup Steamed Brussels Sprouts
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Almond-Crusted Chicken Fingers
- 2/3 Cup Cooked Couscous
- 1 Peach, medium
Day 3
Day 4
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BREAKFAST
- 1 Cup Skim Milk
- 1/2 Cup Hot Oatmeal
- 1 Ounce Dried Fruit
- 1 Tablespoon Walnuts
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MORNING SNACK
- 1 Kiwi
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LUNCH
- 1 Cup Tossed Salad Mix
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Puerto Rican Fish Stew (Bacalao)
- 1 Tablespoon Low Calorie Caesar Salad Dressing
- 1 Slice Reduced-Calorie Oatmeal Bran Bread
- 1 Cup Honeydew Melon
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AFTERNOON SNACK
- 1 Cup Blackberries
- 1 Cup Skim Milk
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DINNER
- 1/2 Cup Cooked Brown Rice
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Maple-Glazed Chicken Breasts
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Roasted Squash & Fennel with Thyme
- 1/2 Cup Mango
Day 5
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BREAKFAST
- 1 Scrambled Eggs
- 1 Slice Reduced-Calorie Oatmeal Bran Bread
- 1/2 Cup Grapefruit
- 1 Cup Skim Milk
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MORNING SNACK
- 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
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LUNCH
- 1 Cup Skim Milk
- 1 Cup Tossed Salad Mix
- 1 Tablespoon Fat Free French Salad Dressing
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Chicken & White Bean Soup
- 2 Slices Reduced-Calorie Oatmeal Bran Bread
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AFTERNOON SNACK
- 1/2 Cup Unsweetened Applesauce
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DINNER
- 1/2 Cup Cooked Quinoa
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Bistro Beef Tenderloin
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Roasted Baby Bok Choy
- 1 Cup Strawberries
Day 6
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BREAKFAST
- 1 Cup Skim Milk
- 1 Whole-Wheat English Muffin
- 1 Teaspoon Creamy Peanut Butter
- 1 Tablespoon Sugar-Free Jam
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MORNING SNACK
- 1 Orange, medium
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LUNCH
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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
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DINNER
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Roasted Cod, Tomatoes, Orange & Onions
- 2/3 Cup Cooked Brown Rice
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Green Salad with Asparagus & Peas (Salat med Asparges og Ærter)
- 1 Cup Cantaloupe Melon
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Day 7
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BREAKFAST
- 1 Cup Skim Milk
- 1 Plum
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MORNING SNACK
- 1 Apple, small
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LUNCH
- 1 Veggie Burger
- 1 Whole-Wheat Roll
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Bok Choy-Apple Slaw
- 1 Apricot
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AFTERNOON SNACK
- 3 Ounces Carrot Sticks
- 1/4 Cup Salsa
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DINNER
- 1 Cup Skim Milk
- 1 Cup Tossed Salad Mix
- 1 Tablespoon Low Calorie Caesar Salad Dressing
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Grilled Pork Tenderloin Marinated in Spicy Soy Sauce
- 1/2 Cup Cooked Brown Rice
- 1 Peach, medium