Meal Plan for Weight Loss: A 7-Day Kickstart7

 

7-Day Diet Plan for Weight Loss

This is no deprivation diet: You'll eat three meals and two snacks daily, plus each dish packs a filling balance of 45 percent carbohydrates, 30 percent protein, and 25 percent healthy fats. (More on that here: Everything to Know About Counting Your Macros) When it comes to drinks, Forberg recommends sticking to no- and low-cal picks like coffee, tea, and water.

And to accelerate weight loss and build a healthy and strong body, The Biggest Loser trainer Bob Harper suggests doing 60 to 90 minutes of moderate exercise four times a week. (Also read this: How to Build Your Own Workout Routine for Weight Loss)

Monday

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 tomatoes

1 slice whole-grain toast

1/2 cup blueberries

1 cup skim milk

Snack: 

1/2 cup fat-free Greek yogurt topped with 1/4 cup sliced strawberries

Lunch: 

Salad made with: 3/4 cup cooked bulgur, 4 ounces chopped grilled chicken breast, 1 tablespoon shredded low-fat cheddar, diced grilled veggies (2 tablespoons onion, 1/4 cup diced zucchini, 1/2 cup bell pepper), 1 teaspoon chopped cilantro, and 1 tablespoon low-fat vinaigrette (check out these other Buddha bowl recipes too.)

Snack: 

2 tablespoons hummus and 6 baby carrots

Dinner:

4 ounces grilled salmon

1 cup wild rice with 1 tablespoon slivered toasted almonds

1 cup wilted baby spinach with 1 teaspoon each olive oil, balsamic vinegar, and grated Parmesan

1/2 cup diced cantaloupe topped with

1/2 cup all-fruit raspberry sorbet and 1 teaspoon chopped walnuts

Tuesday

Breakfast:

3/4 cup steel-cut or old-fashioned oatmeal prepared with water; stir in 1/2 cup skim milk

2 links country-style turkey sausage

1 cup blueberries

Snack:

1/2 cup fat-free ricotta cheese with 1/2 cup raspberries and 1 tablespoon chopped pecans

Snack:

1/2 cup fat-free cottage cheese with 1/2 cup salsa

Dinner:

1 turkey burger

3/4 cup roasted cauliflower and broccoli florets

3/4 cup brown rice

1 cup spinach salad with 1 tab

Wednesday

Breakfast:

Omelet made with 4 egg whites and 1 whole egg, 1/4 cup chopped broccoli, 2 tablespoons each fat-free refried beans, diced onion, diced mushrooms, and salsa

Quesadilla made with 1/2 of one small corn tortilla and 1 tablespoon low-fat jack cheese

1/2 cup diced watermelon

Snack:

1/2 cup fat-free vanilla yogurt with 1 sliced apple and 1 tablespoon chopped walnuts

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 low-fat cheddar, and 1 tablespoon low-fat Caesar dressing

1 medium nectarine

1 cup skim milk

Snack:

1 fat-free mozzarella string cheese stick

1 medium orange

Dinner:

4 ounces shrimp, grilled or sauteed 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 fat-free honey mustard

Thursday

Breakfast:

1 light whole-grain English muffin with 1 tablespoon nut butter and 1 tablespoon sugar-free fruit spread

1 wedge honeydew

1 cup skim milk

2 slices Canadian bacon

Snack:

Yogurt parfait made with 1 cup low-fat vanilla yogurt, 2 tablespoons sliced strawberries or raspberries, and 2 tablespoons low-fat granola

Lunch:

Wrap made with 4 ounces thinly sliced lean roast beef, 1 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 pinto beans or lentils with 1 teaspoon chopped basil and 1 tablespoon light Caesar dressing

Snack:

8 baked corn chips with 2 tablespoons guacamole (try one of these guac recipes)

Dinner:

4 ounces grilled halibut

1/2 cup sliced mushrooms sauteed with 1 teaspoon olive oil, 1/4 cup chopped yellow onion, and 1 cup green beans

Salad made with 1 cup arugula, 1/2 cup halved cherry tomatoes, and 1 teaspoon balsamic vinaigrette

1/2 cup warm unsweetened applesauce with 1/4 cup fat-free vanilla yogurt,

1 tablespoon chopped pecans and dash cinnamon

Friday

Breakfast:

Burrito made with: 1 medium whole wheat tortilla, 4 scrambled egg whites, 1 teaspoon olive oil, 1/4 cup fat-free refried black beans, 2 tablespoons salsa, 2 tablespoons grated low-fat cheddar, and 1 teaspoon fresh cilantro

1 cup mixed melon

Snack:

3 ounces sliced lean ham

1 medium apple

Lunch:

Turkey burger (or one of these veggie burgers)

Salad made with: 1 cup baby spinach, 1/4 cup halved cherry tomatoes, 1/2 cup cooked lentils, 2 teaspoons grated Parmesan, and 1 tablespoon light Russian dressing

1 cup skim milk

Snack:

1 fat-free mozzarella string cheese stick

1 cup red grapes

Dinner: 

5 ounces grilled wild salmon

1/2 cup brown or wild rice

2 cups mixed baby greens with 1 tablespoon low-fat Caesar dressing

1/2 cup all-fruit strawberry sorbet with 1 sliced pear