Cool meal plans for weight loss
It is possible to follow a meal plan for weight loss without having to suffer, because the food you are eating tastes bad. One of the best of these weight loss plans is the 7 day diet program.
This means that you will be able to lose that extra weight in no time!
The diet plan I’m going to tell you about is the creation of a Vancouver dietitian by the name of Charlene Chen. But before you get started, the smart thing to do would be to consult a physician, to make sure that it is safe for you to follow this diet plan.
The goal of it is to make you feel full all day long, which means that you’ll need to drink between 8 and 10 glasses of water a day. Since this is a high fiber diet, drinking this amount of water will keep you healthy.
While on this diet plan, you need to take a 300 mg calcium and a multi-vitamin supplement.
Meal plans for weight loss
Here’s how the 7 day meal plan will go:
Monday & Thursday:
Breakfast: half a cup of skim milk, half a cup of orange juice including the pulp and a slice of multi-grain bread which can be toasted and topped with a teaspoon of peanut butter.
Lunch: Roasted beef between 2 slices of whole wheat bread spiced with 2 squirts of mustard, a teaspoon of non-fat mayo, garnished with alfalfa sprouts, 4 slices of tomato and cucumber, half a cup of carrot sticks, ½ cup of cucumber.
Dinner: half a cup of skim milk, onion soup, 3 baguette slices, stir fried spinach and pepper plus a single serving of any seasonal fruit…
Tuesday & Friday:
Breakfast: half a cup of skim milk, half of a grape fruit, one hard-boiled egg and a cup of instant oatmeal.
Lunch: stir fried spinach and pepper, half of a canned salmon, 2 slices of wheat bread and a single serving of any fruit in season.
Dinner: half a cup of skim milk, Veggie Burger and Sweet and Sour coleslaw.
Wednesday & Saturday:
Breakfast: half a cup of skim milk, half cup cold cereal, ½ bran muffin and a small orange fruit.
Lunch: tuna sandwich, a slice of Swiss cheese, half a cup of snap peas and half a cup of red pepper.
Dinner: half a cup of skim milk, a slice of chicken breast, a cup of green peas and brown rice.
This is the day you can eat all you want, but don’t go overboard, remember that you’re still on a diet. The weight loss plan you are on is made in such a way that no matter what you eat on your “day off”, you will still stay on track.
If you can’t acquire some of the foods that the above meals are made off, make sure that you find the right substitute. You can use the National Nutrient Database if you need help with your search. For example, if you don’t like fish, you may substitute it with chicken, but it has to contain the same nutrients and the same calorie intake.
The same applies for fruit. If you don’t like pears, then you can have an apple that has the same calories and nutrients.
As I’ve said before, you need to drink plenty of water and you may also have diet ice tea, seltzer or other kinds of diet sodas.
If you are a caffeine addict, don’t worry, you don’t have to give up. Coffee is not the reason you are overweight, but sugar and milk is, so you need to drink coffee plain. It’s bad, I know, but it’s all for a good cause.
For more information, don’t forget to sign up for my FREE weight loss guide!
Another great meal plan for weight loss
The fact of the matter is this: if you don’t like the way you look, if you are always tired and feel like you don’t even have the energy to perform basic daily activities, then you are in need of a weight loss plan.
It doesn’t have to be anything difficult, you can do a 7 day meal plan for weight loss!
You will feel the difference even after the first few days and who knows, you might even be willing to keep on dieting until you manage to turn your life around completely!
Breakfast: 1 packet instant oatmeal with 1/2 cup 2% milk, 2 tablespoons wheat germ; 1/2 cantaloupe; coffee or tea.
Lunch: 1 can white tuna in water, rinsed and drained; 1 cup lettuce, 2 artichoke hearts, 1/2 cup tomatoes, 1 teaspoon capers, 1/2 cup cucumber, 1/2 red bell pepper, 2 tablespoons low-cal dressing; 1/2 cup 2% cottage cheese.
Dinner: 4 ounces grilled chicken; 1 cup mixed greens, 2 artichoke hearts, 2 tablespoons low-cal dressing; 1 small baked potato, 1 teaspoon margarine; 1 pear.
Breakfast: 2 frozen waffles, 1 tablespoon all-fruit spread; 8 ounces low-fat yogurt (any flavor); 1 medium apple; coffee or tea.
Lunch: Chopped salad: 1 cup lettuce, 1/3 cup chopped red cabbage, 1/2 cup chopped spinach, 1/2 cup diced cucumber, 1/2 red onion, sliced, 1/3 cup broccoli, 2 tablespoons low-cal dressing; top with 1/2 cup 2% cottage cheese.
Dinner: 4 ounces grilled salmon; 8 steamed asparagus spears; 1 small baked sweet potato, 1 teaspoon margarine or grated cheese.
Breakfast: French toast: 2 slices of bread coated in 1/4 cup Egg Beaters, cooked in Pam cooking spray; 1/4 cup light syrup; coffee or tea.
Lunch: 4 ounces grilled chicken; 1 cup lettuce, 2 artichoke hearts, sliced, 1/2 cup chopped tomato, 2 tablespoons low-cal dressing; 8 ounces low-fat yogurt, 1 tablespoon wheat germ.
Dinner: 5 ounces grilled halibut; 1/2 cup steamed broccoli, 1 tablespoon margarine; 1 cup mixed greens topped with 1/2 cup 2% cottage cheese; 1 nectarine or medium apple.
Breakfast: Fruit “cobbler”: Mix 1 packet instant oatmeal, 1/2 cup 2% milk, 3/4 cup frozen blueberries, 2 tablespoons wheat germ; microwave 90 seconds. Coffee or tea.
Lunch: Turkey sandwich: 3 ounces sliced turkey, 1/2 cup chopped lettuce, 1/2 tomato, sliced, 1 large pita pocket, 2 tablespoons Dijon mustard; 1 nectarine.
Dinner: Veggie burritos: 1 tortilla, 1/2 cup spinach, 1/2 cup lettuce, 1/3 cup each diced tomato and red onion, 2 tablespoons salsa, 1/2 cup shredded reduced-fat cheese; 1 orange.
Breakfast: Omelet: Mix 1 egg plus 3 egg whites, 1/2 cup chopped tomato, 1/2 cup chopped spinach; cook in Pam cooking spray. 1 English muffin, 1 teaspoon margarine, 1 tablespoon all-fruit spread.
Lunch: 1 baked potato topped with 2 tablespoons 2% cottage cheese and 4 tablespoons salsa; 1 cup mixed greens, 2 tablespoons low-cal dressing.
Dinner: 2 Boca burgers on 1 toasted English muffin, garnished with sliced tomato, lettuce and red onion; 1/2 cup 2% cottage cheese; 1 apple.
Breakfast: 2 slices bread, toasted; 1 teaspoon all-fruit spread; 1/2 cup 2% cottage cheese; 1/2 cantaloupe; coffee or tea.
Lunch: 1 can Healthy Choice low-fat soup; 1 large tortilla topped with 1/2 cup lettuce, 1/2 cup diced tomato, 1/2 cup chopped cucumber, 2 tablespoons chickpeas, 2 tablespoons low-cal dressing.
Dinner: 4 ounces grilled beef tenderloin; 6 steamed asparagus spears, tossed with 1 teaspoon olive oil; 1 cup mixed salad greens; 2 tablespoons low-cal dressing.
Breakfast: 2 hard-boiled eggs; 3/4 cup fresh blueberries; 8 ounces low-fat yogurt (any flavor); coffee or tea.
Lunch: Chef salad: 3 ounces sliced turkey, 1 cup lettuce, 1/2 cup chopped red cabbage, 1/2 cup spinach, 1/2 cup chopped red onion, 1/2 cup sliced tomato, 2 tablespoons low-cal dressing; pita bread.
Dinner: Chicken taco: 4 ounces grilled chicken, 1/2 cup shredded red cabbage, 1 tortilla, 1/2 cup chopped red onion, 2 tablespoons salsa, 1/4 cup shredded reduced-fat cheese; 1 nectarine.
For more weight loss meal plans, don’t forget to sign up for my FREE weight loss guide!