Everyone should abide by two guidelines for healthy weight loss: engaging in moderate exercise and consuming wholesome foods. Both rules require detailed plans.
This meal plan provides you with a seven-day menu that, if followed, can help you lose 20 pounds.
Day 1
Breakfast
- 1 banana, 3/4 cup bran flakes, 1 cup fat-free milk
Lunch
- Sandwich: 3 ounces turkey breast, 1 mini whole wheat pita, 1 teaspoon light mayonnaise, 1/2 roasted pepper, mustard, lettuce
- 1 stick mozzarella string cheese
- 2 kiwis
Dinner
- 4 ounces broiled flounder or sole
- 1 cup cooked couscous
- 2 sliced plum tomatoes (sprinkled with 2 tablespoons grated Parmesan cheese),
- 1 fat-free pudding cup
- 1 cup steamed broccoli
Day 2
Breakfast
- Smoothie: Blend 1/2 banana, 1 cup frozen berries, and 8 ounces fat-free milk.
- 1/2 English muffin with one tsp light margarine
Lunch
- 1 cup vegetarian vegetable soup
- 1 veggie burger with lettuce and salsa
- 15 grapes
- 6 ounces light yogurt
Dinner
- BBQ chicken: 4 ounces skinless and boneless breast with barbeque sauce.
- 1/2 cup vegetarian baked beans
- 3 small red potatoes (boiled) topped with 1 tsp light margarine and a pinch of dill
Day 3
Breakfast
- Oatmeal: cook 1/2 cup quick-cooking oats with 3/4 cup fat-free milk; 1 teaspoon honey; 1/2 apple, chopped; and a pinch of cinnamon
Lunch
- Chicken salad: Toss 1/4 cup sliced red grapes with 4 ounces shredded skinless roast chicken breast, 1 tbsp light mayonnaise, 1 Tbsp slivered almonds and 1 tbsp fat-free sour cream. Serve over lettuce.
- 1 banana
Dinner
- 4 ounces steamed shrimp
- 1 tablespoon fat-free sour cream and 1 baked potato topped with 3 tablespoons salsa
- 1 low-fat frozen fudge bar
- 3 cups spinach, steamed
Day 4
Breakfast
- 1/2 toasted English muffin topped with 1/2 apple and 1-ounce shredded reduced-fat cheese. Prepare in microwave 30 seconds on High.
- 6 ounces light yogurt with 1 tablespoon almonds
Lunch
- 1 cup tomato soup
- Sandwich: 3 ounces thinly sliced roast beef, 1 mini whole wheat pita, mustard, 1 teaspoon horseradish, lettuce, tomato slices,
- 1 cup raw veggies
- 1 pear
Dinner
- 3 ounces poached salmon
- Slaw: Toss 1 1/4 cups coleslaw mix 2 tablespoons fat-free dressing and 2 sliced green onions with
- 1/2 cup pineapple chunks in juice
- 3/4 cup cooked brown rice
Day 5
Breakfast
- 1 cup Cheerios, 1 tablespoon slivered almonds, 1/2 cup berries and 8 ounces fat-free milk
Lunch
- Quesadilla: Over 1 small whole wheat tortilla spread 1/4 cup fat-free refried beans and sprinkle on 1 ounce shredded cheese (reduced-fat). Another tortilla is topped with salsa and microwave all 45 seconds on High.
- 1/2 cup low-fat cottage cheese with 1/2 cup mandarin orange piece
- Cucumber spears
Dinner
- 3 ounces roasted pork tenderloin
- 3 cups salad greens with 2 tablespoons fat-free dressing
- 1 cup baked acorn squash, with a pinch of cinnamon
- 1/2 cup vanilla fat-free frozen yogurt with 1 cup berries
Day 6
Breakfast
- 1 toasted frozen waffle, topped with 1/2 sliced banana and spread with 1 tablespoon peanut butter
- 8 ounces fat-free milk
Lunch
- Tuna pita: 1 mini whole wheat pita, 1 tablespoon light mayonnaise, 2 ounces water-packed light tuna, cucumber, mustard and onion slices
- 6 ounces light yogurt mixed with 1/2 banana
- 10 baby carrots
Dinner
- Jambalaya: Combine 3/4 cup cooked brown rice; 2 ounces cooked turkey sausage, sliced; 1/2 cup corn; 1/4 cup canned kidney beans and 1/3 cup salsa.
- 3 cups steamed spinach,
- 1 medium apple
Day 7
Breakfast
- 1/2 toasted English muffin with 1-ounce reduced-fat cheese, sliced; 1/2 cup steamed spinach, drained; 1 poached egg and 1 tomato slice
- 1 grapefruit
Lunch
- Black bean salad: Toss 1/2 cup canned black beans, chopped red bell peppers, red onion, and scallions, 1/2 cup mandarin orange sections and 1 teaspoon vinegar. Serve over salad greens.
- 1 mini whole wheat pita
- 1 pear
Dinner
- 3 ounces grilled or broiled flank steak
- 1 cup steamed zucchini
- 1 baked sweet potato topped with 1 teaspoon light margarine
- 1/2 cup pineapple chunks in juice
