Your meal plan to lose up to 5 pounds in 7 days

June 18, 2015

Conventional diet plans that starve yourself take all the joy from food. Losing weight does not have to be a fight and it does not necessarily mean that you have to cut out all the foods you enjoy eating. It is about the nutrients you eat, which means in other words “eat healthy and stay healthy”.

We compiled a 7-day meal plan which will keep you excited, lean and boost your energy. Combine this food plan with regular exercise and lose up to 5 pounds within a week.1 Before providing you with your food plan, here is some quick information about your single daily meals.

Breakfast
Breakfast is the most important meal of the day as it provides you with lasting energy and signalizes your body that it does not have to worry about receiving a sufficient amount of calories for the day.2 Eating a decent breakfast will prevent uncontrolled food cravings.

Lunch
Having a satisfying but light lunch will keep you full without giving your stomach too much work to digest. Lunch should be the second biggest meal during the day.

Dinner
Dinner is important, but should stay healthy and small, as eating too much before bed time will counteract a restful sleep. Including a sufficient amount of protein will keep you full until the morning, so that you can say good bye to the nighttime munchies.

Snacks
Snacks have a bad reputation as too much snacking can make you put on unnecessary pounds. But snacks are actually very important, as they keep your metabolism going, so that your body keeps burning calories. Nevertheless, it is also about what you eat. Healthy snacks, such as vegetables, nuts and fruit are beneficial for your body, whereas a bag of chips will definitely not help you to lose weight.3

In order to make it easier for you to stick to a healthy diet, try to vary these recipes and stick to these variations even after the one-week-meal plan. It is possible to eat left-overs from dinner time on the next day for lunch or dinner again to save preparation time – just prepare the double amount in advance then. If you want to achieve best results, do not only adjust your diet, but also include plenty of exercise into your daily routine. The combination between cardio and muscle training will burn calories faster.

We designed your 7-day meal plan to get in shape for summer time. Follow our simple meals and indulge and lose weight at the same time!

Day 1
Breakfast
Open-Faced Caprese Omelet4 (about 400 kcal)

1. Whisk 2 large eggs and cook on low heat in 1 tsp. extra-virgin olive oil for the open-faced omelet
2. Top with 1/2 cup shredded part-skim mozzarella cheese while cooking
3. Slide omelet onto a plate & top with 1 sliced medium vine-ripened tomato
4. Drizzle 1 tsp. balsamic vinegar, sprinkle sea salt & garnish with 8 fresh basil leaves
(Tip: If you want to save calories, skip the cheese and add more vegetables instead to keep you full)

Snack
1 Apple and 15 Almonds
Lunch
Turkey Cheeseburger With Guacamole5 (about 400 kcal)

1. Grill/pan-grill 1 small (3-ounce, about 93% lean) ground turkey patty & sprinkle with salt and pepper
2. Smear 1 1/2 table-spoons guacamole on 1 grilled whole-grain bun
3. Top with a 3/4-ounce slice of sharp cheddar cheese, 2 large red onion slices, 3 large tomato slices & 2/3 cup salad greens, splash with champagne vinegar
(Tip: cheese is obligatory for saving calories, burger has ½ calories of a regular one)

Snack
1 Protein Shake mixed with unsweetened almond milk
(e.g. 310 Shake Vanilla, www.310nutrition.com )

Dinner
Sushi and Salad6
1. Choose 1 tuna roll or 1 avocado roll2
2. Serve with 1 tbsp. of soy sauce and with 1 side seaweed salad
(Tip: Stay away from “tempura” and “spicy” rolls, as they can easily double the calories)

Day 2
Breakfast
1 Protein Shake mixed with 8-10 ounces of unsweetened almond milk, 1 cup of frozen berries and 2-4 ice cubes (e.g. 310 Shake Vanilla)

Snack
1 piece of string cheese

Lunch
Peppery Linguine With Pesto7
1. Cook 2 ounces dry whole-wheat or spinach linguine
2. Toss with 2 tbsp. of the pasta cooking liquid & basil pesto
3. Mix with 1 cup sliced red, orange & yellow bell peppers and add pepper & sea salt (Tip: Add more veggies and use less pasta for saving calories)

Snack
2 small boxes of raisins8

Dinner
Lobster Wrap9

1. Top 1 (8-inch) whole-wheat tortilla with fresh lobster salad: 2/3 cup cooked lobster meat, 2 tbsp. fat-free plain Greek yogurt, 1 tsp. finely chopped tarragon, 1/8 tsp. each hot-pepper sauce & grated lemon zest & some sea salt & black pepper
2. Top with 3/4 cup butter lettuce or other leafy greens, 1 cup red bell pepper strips or zucchini slices (raw or grilled) & roll up
(Tip: The tortilla instead of a buttered bun and light yoghurt instead of mayonnaise is more than 300 calories lighter than usual)

Day 3
Breakfast
Granola Yoghurt Parfait10
1. Put 6 ounces plain fat-free Greek yogurt & 2/3 cup granola in a bowl
2. Mix with 1/2 cup puffed wheat cereal & 1 sliced peach or 3 apricots
(Tip: Plain yogurt instead of a sugary one saves you up to 70 calories)

Snack
25 almonds

Lunch
Chicago-Style Chicken Hotdog11
1. Spread 2 tsp. mustard on 1 whole-wheat hot dog bun
2. Top with 2 tbsp. drained sweet pickle relish & 1 grilled or boiled organic chicken or meatless hot dog
3. Add 2 sliced cherry tomatoes, 2 tbsp. minced sweet onion, 1 tbsp. minced green bell pepper or bok choy & some celery salt
4. Serve with a mixed salad of your favorite greens, using an olive oil-balsamic vinaigrette
(Tip: This lean hotdog has 150 fewer calories than the typical one)

Snack
1 cup Cantaloupe Melon

Dinner
Flounder-vegetable stew
1. Broil 4 ounces flounder or sole
2. Slice 2 plum tomatoes & sprinkle with 2 tbsp. grated Parmesan cheese & broil until just golden
3. Add 1 cup cooked couscous, 1 cup steamed broccoli & 1 fat-free pudding cup12

Day 4

Breakfast
3/4 cup bran flakes, 1 banana, 1 cup fat-free milk

Snack
1 serving of fruit & 15 almonds

Lunch
Healthy Sandwich
1. Take 3 ounces turkey breast, 1/2 roasted pepper, 1 tsp. light Greek yoghurt, mustard, lettuce and put on 1 mini whole wheat pita, add salt & pepper
2. Serve with 1 stick part-skim mozzarella string cheese & 2 kiwifruits13

Snack
1 Protein Shake mixed with unsweetened Almond milk (e.g. 310 Shake Chocolate)

Dinner
BBQ Chicken14
1. Brush 4 ounces boneless, skinless chicken breast with barbecue sauce & grill
2. Cook 1/2 cup vegetarian baked beans and add salt & pepper
3. Cook 3 small boiled red potatoes and top with with 1 tsp. flaxseed oil and a pinch of dill

Day 5
Breakfast
Oatmeal15

1. Cook 1/2 cup quick-cooking oats with 3/4 cup fat-free milk in the microwave
2. Add 1/2 chopped apple, 1 tsp. Agave syrup, a tiny pinch of salt & a pinch of cinnamon

Snack
1 Protein Shake with unsweetened Almond milk (e.g. 310 Shake Strawberry)

Lunch
Chicken-Almond Salad
1. Toss 4 ounces shredded skinless roast chicken breast with 1/4 cup sliced red grapes, 1 tbsp slivered almonds, 2 tbsp. light Greek yoghurt over lettuce
2. Cut 1 banana & put on top

Snack
2 Tbsp. Hummus
3 Ounces Celery Sticks

Dinner
Spicy potato with shrimp

1. Bake 1 potato and top with 3 tbsp. salsa and 1 tbsp. thick Greek yoghurt, mixed with salt & pepper
2. Steam 3 cups of spinach
3. Steam 4 ounces of shrimp and drizzle with ½ a lemon16

Day 6
Breakfast
1 Protein Shake with unsweetened Almond milk & 1 cup of frozen berries & 2-4 ice cubes

Snack
1 Apple & 15 almonds

Lunch
Spanish Tortilla with Blue Cheese

  • 1. Fill 1 whole wheat Spanish Tortilla with 1 Cup tossed Salad Mix with, 4 sliced cherry tomatoes, 5 cucumber slices & 1 cup chopped and cooked chicken
  • 2. Serve with 1 Tbsp. fat-free Blue Cheese Salad Dressing

Snack
1 cup fresh pineapple with ½ cup fat-free cottage cheese

Dinner
Salmon with Brussels Sprouts

  • 1. Steam 1 Cup of Brussels Sprouts
  • 2. Wash 1 medium piece of salmon, add squeezed lemon, salt & pepper and brown in medium-heat pan until cooked through
  • 3. Cook 2/3 Cup Couscous ot whole wheat rice
  • 4. Top with some Dill

Day 7
Breakfast
1 piece of whole wheat toast with 2 Tbsp of peanut butter & 1 banana

Snack
6 ounces non-fat plain, unsweetened Greek yoghurt
(Tip: Add Stevia for sweetness)

Lunch
Turkey Wrap
1. Top 1 (8-inch) whole-wheat tortilla with 2/3 cup cooked, lean & chopped Turkey breast, 2 tbsp. fat-free plain Greek yogurt, 1 tsp. finely chopped tarragon, 1/8 tsp. each hot-pepper sauce & grated lemon zest & some sea salt & black pepper
2. Top with 3/4 cup butter lettuce or other leafy greens, 1 cup red bell pepper strips or zucchini slices (raw or grilled) & roll up

Snack
1 Protein Shake with unsweetened Almond milk (e.g. 310 Shake Chocolate)

Dinner
Mango Shrimp with Spinach
1. Cook 4 ounces of shrimp and sprinkle with squeezed lemon, chopped basil, ¼ chopped mango and salt & pepper
2. Sautée 2 cups of spinach and add ½ Cup Skim Milk and a pinch of salt &pepper
3. Cook 1/2 Cup Quinoa

Enjoy and be good to your body!

http://www.health.com/health/gallery/0,,20579035,00.html

http://www.jhsph.edu/offices-and-services/student-affairs/_documents/Breakfast

http://www.womenshealthmag.com/weight-loss/cardio-vs-weight-training

http://www.health.com/health/gallery/0,,20488303,00.html

http://www.health.com/health/gallery/0,,20488303,00.html

http://www.health.com/health/gallery/0,,20488303,00.html

http://www.health.com/health/gallery/0,,20488303,00.html

http://www.womenshealthmag.com/weight-loss/30-day-meal-plan

http://www.health.com/health/gallery/0,,20488303,00.html

http://www.health.com/health/gallery/0,,20488303,00.html

http://www.health.com/health/gallery/0,,20488303,00.html

http://www.goodhousekeeping.com/health/diet-nutrition/advice/a20559/lose-weight-meals-oct04/

http://www.goodhousekeeping.com/health/diet-nutrition/advice/a20559/lose-weight-meals-oct04/

http://www.goodhousekeeping.com/health/diet-nutrition/advice/a20559/lose-weight-meals-oct04/

http://www.goodhousekeeping.com/health/diet-nutrition/advice/a20559/lose-weight-meals-oct04/

http://www.goodhousekeeping.com/health/diet-nutrition/advice/a20559/lose-weight-meals-oct04/

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  1. angelica ramirez

    well i rely want to try this diet can you keep me post like to eat helaty food .

    Did you find this review helpful? Yes   No

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