To get you ongoing, nutritionist The Biggest Loser Cheryl Forberg, R.D. created this 7-day weight loss diet plan just like the ones that help competitors lose weight.
Table of Contents
Daily Diet Plan For Weight Loss
It’s not a starvation diet: you eat three meals and two snacks a day, and each plate is 45% carbs, 30% protein, and 25% healthy fats.
(More on that here: Everything You Want to Know About Counting Your Macros) Forberg recommends sticking to no- or low-calorie choices like coffee, tea, etc., and water for drinks.
Monday Diet Plan
Breakfast:
- 1/2 cup knotted egg whites with 1 tsp olive oil, 1 tsp chopped basil, 1 tsp grated parmesan and 1/2 cup cherry tomatoes
- One slice of wholemeal bread
- 1/2 cup blueberries
- 1 cup skim milk
Sandwich:
1/2 cup nonfat Greek yoghurt with 1/4 cup sliced strawberries
Breakfast:
A salad consisting of 3/4 cup cooked bulgur, 4 ounces chopped grilled chicken breasts, one tablespoon shredded low-fat cheddar cheese, diced roasted vegetables (2 tablespoons onion, 1/4 cup diced zucchini, diced, 1/2 cup bell pepper), 1 tsp chopped cilantro and 1 tbsp low-fat dressing (also check out these other Buddha Bowl recipes).
Sandwich:
Two tablespoons hummus and six baby carrots
Dinner:
4 ounces grilled salmon
1 cup wild rice with one tablespoon toasted sliced almonds
1 cup wilted baby spinach with 1 tsp olive oil, balsamic vinegar and grated Parmesan cheese
Tuesday Diet Plan
Breakfast:
- 3/4 cup steel-cut or old-fashioned oats, prepared with water; add 1/2 cup skim milk
- 2 Link Country turkey sausage
- 1 cup blueberries
Sandwich:
1/2 cup nonfat ricotta cheese with 1/2 cup raspberries and one tablespoon chopped walnuts
Sandwich:
1/2 cup fat-free hut cheese with 1/2 cup sauce
Dinner:
One turkey burger
3/4 cup cooked cauliflower and broccoli florets
Wednesday Diet Plan
Breakfast:
Omelet made with four egg whites and one whole egg, 1/4 cup chopped broccoli, two tablespoons nonfat bean sauce, chopped onion, chopped mushrooms, and salsa
Quesadilla complete with 1/2 small corn tortilla and one tablespoon low-fat jack cheese
1/2 cup diced watermelon
Sandwich:
1/2 cup nonfat vanilla yoghurt with one sliced apple and one tablespoon chopped walnuts
Breakfast:
Salad made with 2 cups shredded romaine lettuce, 4 ounces grilled chicken, 1/2 cup chopped celery, 1/2 cup diced mushrooms, two tablespoons shredded low-fat cheddar cheese, and one tablespoon low-fat Caesar dressing
- One medium nectarine
- 1 cup skim milk
Sandwich:
- One stick of nonfat mozzarella cheese
- One medium orange
Dinner:
4 ounces shrimp, grilled or sautéed with one teaspoon olive oil and one teaspoon minced garlic
One medium artichoke, steamed
Thursday Diet Plan
Breakfast:
- One light English whole wheat muffin with one tablespoon nut butter and one tablespoon unsweetened fruit cream
- One piece of molasses
- 1 cup skim milk
- Two slices of Canadian bacon
Sandwich:
Yoghurt parfait made with 1 cup low-fat vanilla yoghurt, two tablespoons sliced strawberries or raspberries, and two tablespoons of low-fat granola
Breakfast:
A wrap made of 4 ounces thinly sliced lean roast beef, one 6-inch whole-wheat tortilla, 1/4 cup shredded lettuce, three medium sliced tomatoes, 1 tsp horseradish, and 1 tsp Dijon mustard
1/2 cup pinto beans or lentils by one teaspoon chopped basil and one tablespoon light Caesar dressing
Sandwich:
Eight baked corn chips with two tablespoons guacamole (try one of these recipes with guacamole)
Dinner:
4 ounces grilled halibut
1/2 cup sliced mushrooms sautéed by 1 tsp olive oil, 1/4 cup chopped yellow onion, and 1 cup green beans
Friday Diet Plan
Breakfast:
Burrito made with: 1 medium total wheat tortilla, four scrambled egg whites, 1 tsp olive oil, 1/4 cup nonfat refried black beans, 2 tbsp salsa, 2 tbsp grated low-fat cheddar cheese and one teaspoon fresh cilantro
1 cup mixed melon
Sandwich:
3 ounces sliced lean ham
One medium apple
Breakfast:
Turkey burger (or one of those veggie burgers)
Salad ready with 1 cup spinach, 1/4 cup split red tomatoes, 1/2 cup cooked lentils, two teaspoons grated parmesan and one tablespoon light Russian dressing
1 cup skimmed milk
Sandwich:
One piece of fat-free mozzarella cheese
1 cup red grapes
Having dinner:
- 5 ounces grilled wild salmon
- 1/2 cup brown or wild rice
- 2 cups baby lettuce tossed with one tablespoon low-fat Caesar dressing
- 1/2 cup whole fruit strawberry sorbet with one sliced pear
Saturday
Breakfast:
Frittata made with three large egg whites, 2 tbsp diced bell peppers, 2 tsp chopped spinach, 2 tbsp shredded low-fat mozzarella, and 2 tsp pesto 1/2 cup fresh raspberries
- One small bran muffin
- 1 cup skimmed milk
Sandwich:
1/2 cup low-fat vanilla yoghurt with 1 tbsp ground flax seeds and 1/2 cup chopped pear
Breakfast:
4 ounces sliced turkey breast
Cucumber and tomato salad made with five sliced tomatoes, 1/4 cup sliced cucumber, 1 tsp chopped fresh thyme, and 1 tbsp fat-free Italian dressing
One medium orange
Sandwich:
Smoothie complete with 3/4 cup skims milk, 1/2 banana, 1/2 cup light yoghurt and 1/4 cup sliced strawberries (Psst: more weight loss smoothie ideas here).
Having dinner:
4 ounces baked snapper with 1 tsp olive oil, 1 tsp lemon juice, and 1/2 tsp sodium-free seasoning
Sunday
Breakfast:
- Two slices of Canadian bacon
- One toasted whole-grain waffle with sugar-free fruit spread
- 3/4 cup berries
- 1 cup skimmed milk
Sandwich:
1/4 cup fat-free cottage cheese by 1/4 cup cherries and one tablespoon slivered almonds
Breakfast:
Salad made with: 2 cups spinach, 4 ounces grilled chicken,1 tbsp chopped dried cranberries, three sliced avocados, 1 tbsp chopped walnuts, and 2 tbsp low-fat dressing
- One apple
- 1 cup skimmed milk
Sandwich:
- 1/4 cup plain fat-free Greek yoghurt with 1 tbsp sugar-free fruit spread and 1 tbsp ground flax seeds
- 1/4 cup blueberries
Having dinner:
- 4 ounces of thin pork tenderloin sautéed with onions, garlic, broccoli and peppers
- 1/2 cup brown rice
- Five slices of medium tomatoes with one teaspoon of chopped ginger, chopped cilantro, light soy sauce and rice wine vinegar
- Also Read: What Causes Dark Circles under the Eyes? – Causes And Risk Factors
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