Diet Plan for Weight Loss

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diet plan for weight loss
diet plan for weight loss

There will be so many fast lose weight plan you will find but most of them will make you starved and unhappy. After a few days or maybe a week you will give up on all these plans.

Anyone can lose weight but with a complete diet plan. You should know how many calories you are in taking daily. This is 1200 calories meal plan. This plan will reduce your appetite. Make your lose weight without hunger and improve your metabolic health.

Here is a simple diet plan you have to follow to lose weight.

Day 1

Breakfast

3/4 cup bran flakes

1 banana

1 cup fat-free milk

Lunch

Sandwich:

1 mini whole wheat pita, 3 ounces turkey breast, 1/2 roasted pepper, 1 teaspoon light mayonnaise, mustard, lettuce

1 stick part-skim mozzarella string cheese

2 kiwifruits

Dinner

Broiled flounder or sole 4 ounces

Plum 2 sliced tomatoes sprinkled with 2 tbsp Parmesan cheese, broiled until look golden

Cooked couscous 1 cup

Steamed broccoli 1 cup

1 fat-free pudding cup

 

 

Day 2

Breakfast

Smoothie:

Blend 1 cup frozen berries 8 ounces fat-free milk and 1/2 banana.

Spread 1/2 English muffin with 1 tsp light margarine

Lunch

Vegetarian vegetable soup 1 cup

1 veggie burger in a mini whole wheat pita with lettuce and salsa

Light yogurt 6 ounces

Grapes 15

Dinner

BBQ chicken:

Brush 4 ounces boneless breast with barbecue sauce and grill.

Vegetarian baked beans ½ cup

3 small boiled red potatoes topped with 1 tsp light margarine and a pinch of dill

 

 

Day 3

Breakfast

Oatmeal: In the microwave, cook 1/2 cup quick-cooking oats with 3/4 cup fat-free milk

1/2 apple, chopped

1 teaspoon honey; and a pinch of cinnamon

Lunch

Chicken salad:

Mix 4 ounces shredded skinless roast and  chicken breast with 1/4 cup sliced red grapes, 1 tbsp slivered almonds, 1 tbsp light mayonnaise, and 1 tbsp fat-free sour cream. Serve over lettuce.

1 banana

Dinner

Steamed shrimp 4 ounces

1 baked potato topped with 3 tablespoons salsa

1 tablespoon fat-free sour cream

3 cups spinach, steamed

1 low-fat frozen fudge bar

 

 

 

Day 4

Breakfast

1/2 toasted English muffin topped with 1/2 small apple sliced, and 1 ounce shredded reduced-fat cheese. Microwave 30 seconds on High speed.

6 ounces light yogurt sprinkled with 1 tablespoon slivered almonds

Lunch

1 cup tomato soup

Sandwich: 1 mini whole wheat pita, 3 ounces thinly sliced roast beef, 1 teaspoon horseradish, mustard, tomato slices, and lettuce

1 cup raw veggies

1 pear

Dinner

Poached salmon 3 ounces

Slaw: Toss 1 1/4 cups coleslaw mix and 2 sliced green onions with 2 tablespoons fat-free dressing (no more than 30 calories per 2 tablespoons)

Cooked brown rice 3/4 cup

Pineapple chunks in juice 1/2 cup

 

 

Day 5

Breakfast

1 cup Cheerios, 1/2 cup berries, 1 tablespoon slivered almonds, 8 ounces fat-free milk

Lunch

Quesadilla:

Spread 1/4 cup fat-free refried beans in 1 small whole wheat tortilla. Sprinkle on 1 ounce shredded reduced-fat cheese. Top with salsa and another tortilla; microwave 45 seconds on High.

1/2 cup low-fat cottage cheese topped with 1/2 cup mandarin orange sections

Cucumber spears

Dinner

3 ounces roasted pork tenderloin

1 cup baked acorn squash, mashed with a pinch of cinnamon

2 to 3 cups salad greens with 2 tablespoons fat-free dressing

1/2 cup vanilla fat-free frozen yogurt topped with 1 cup berries

 

 

Day 6

Breakfast

1 toasted frozen waffle, spread with 1 tablespoon peanut butter and topped with 1/2 sliced banana

Fat-free milk 8 ounces

Lunch

Tuna pita:

1 mini whole wheat pita, 2 ounces water-packed light tuna, 1 tablespoon light mayonnaise, mustard, and cucumber and onion slices

Baby carrots 10

Light yogurt 6 ounces mixed with 1/2 banana

Dinner

Jambalaya: Combine 3/4 cup cooked brown rice; 1/2 cup corn; 2 ounces cooked turkey sausage, sliced; 1/3 cup salsa; and 1/4 cup canned kidney beans. Heat through.

3 cups spinach, steamed

Medium apple 1

 

Day 7

Breakfast

1/2 toasted English muffin layered with 1 ounce reduced-fat cheese

1 tomato slice

Steamed spinach drained 1/2 cup

Poached egg 1

Grapefruit 1

Lunch

Black bean salad:

Mix canned black beans 1/2 cup

1/2 cup mandarin orange sections

Chopped red bell peppers

Red onion

Scallions

Vinegar 1 tsp

Serve over salad greens.

Whole wheat pita 1 mini

Pear 1

Dinner

Broiled or grilled flank steak 3 ounces

1 baked sweet potato

1 tsp light margarine

Steamed zucchini 1 cup

Pineapple chunks in juice ½ cup

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