7-day Diet Plan for Weight loss

weight loss
weight loss

Losing weight is an obsession, and the urge to have a model-like body compels people to follow various crash diet programs, medicines, or supplements. These diet plans have long-term damaging effects by depriving your body of essential nutrients, slowing your metabolism, and having almost negligible prospects of sustaining them. The most recommended advice is to adopt a diet plan that requires a few adjustments in balancing your daily meals and following weight loss exercises to lose weight.

The plan to lose weight fast

A famous nutritionist named Cheryl Forberg, R.D. (webmd.com) has recommended this diet plan to take care of the requirements to lose weight fast, and at the same time, it should not be a diet deprivation. The diet plan has three meals and two snacks daily with a balanced intake of 35% proteins, 25% healthy fats, and 45% carbohydrates; the fastest way to lose weight for women and men.

Day 1

Start your day with a breakfast of whole grain toast, 1/2 cup of egg whites, and one cup of skimmed milk. Scramble the egg whites with one teaspoon of olive oil, chopped basil, grated parmesan, and 1/2 cup of cherry tomatoes.

Take a half cup of Greek yogurt (fat-free) served with sliced strawberries as a snack at around 1100 hours.

A lunch of grilled chicken breast (4 ounces) served with shredded low-fat cheddar cheese and diced grilled vegetables, preferably onion, zucchini, and bell pepper.

Baby carrots with hummus—not more than six carrots—and two tablespoons of hummus will do just fine as a second snack for the day.

Your dinner basket filled with grilled salmon (4 ounces) and a cup of wild rice served with silvered toasted almonds, olive oil, balsamic vinegar, grated parmesan, and wilted baby spinach will fulfill your day’s requirement of calories and nutrients for a healthy diet.

Day 2

Oatmeal prepared with water and stirred in half a cup of skimmed milk, served with turkey sausage and a cup of blueberries, will serve as a protein-rich breakfast.

A half cup of raspberries with ricotta cheese and chopped pecans is perfect for your first snack of the day.

For your lunch, have a turkey breast sliced (4 ounces) served with a salad of tomatoes and cucumber for a low-fat and low-calorie source of protein.

Take a half cup of salsa and fat-free cottage cheese as the second snack of the day at around 1600 hours.

Day 3

Breakfast for this day should make you feel like a king. Prepare an omelet of four egg whites and a whole egg, and add a half cup of chopped broccoli, diced onion, mushrooms, salsa, and fat-free refried beans. For a side serving, include a quesadilla of corn and low-fat cheese with a half cup of diced watermelon.

For nibbles, have a bowl of fat-free vanilla yogurt with one sliced apple and a few pieces of walnut at around 1100 hours.

For a power lunch, eat grilled chicken (4 ounces), a half cup of chopped celery, diced mushrooms, a tablespoon of low-fat cheddar, and Caesar dressing served with a salad of chopped Romaine. Also, have a nectarine and a cup of skimmed milk.

Kill the eve cravings with one fat-free Mozaeilla string cheese stick and one medium orange.

For your supper, eat 4 ounces of shrimp grilled with olive oil and chopped garlic, steamed Artichoke, half a cup of couscous, and garbanzo beans served with diced bell pepper, cilantro, and honey mustard dressing.

Day 4  

A light breakfast of whole-grain English muffins with nut butter and sugar-free fruit spread will be a good starter. Also, take one wedge of honeydew, a cup of skimmed milk, and two slices of Canadian bacon.

Tidbits of one cup of low-fat vanilla yogurt with strawberries and raspberries will serve your snack satiety.

A square meal of lean roasted beef wraps with a whole wheat tortilla, some shredded lettuce, and pinto beans will be a good bag lunch. Tomato slices, horseradish, Dijon mustard, chopped basil, and light Caesar dressings will add to the taste.

Have a morsel of baked corn chips with guacamole for the evening snacks.

Have a dinner of grilled Halibut fish (4 ounces) with a cup of green beans, sliced mushrooms, and chopped yellow onion. Enjoy a cup of arugula salad with cherry tomatoes and balsamic vinaigrette. Also, use a side serving of unsweetened applesauce and vanilla yogurt.

Day 5

Prepare a Burrito of whole wheat tortilla; add four scrambled egg whites, fat-free refried black beans, and grated low-fat cheddar. Make it delicious with olive oil, salsa, and cilantro.

Sliced lean Hem (3 ounces) and an apple are alright today for snacks.

Rest your satiety with a lunch of Turkey burger or veggie burger, and also have a salad of baby spinach, cooked lentils, halved cherry tomatoes, grated parmesan, and light Russian dressings. Don’t forget a cup of skimmed milk.

Have a supper of fat-free mozzarella string cheese sticks and a cup of red grapes.

Have grilled wild Salmon (5 ounces) for dinner with half a cup of brown rice, low-fat Caesar dressing, and baby greens. Enjoy all-fruit strawberry sorbet and pear.

Day 6

Have a frittata for breakfast; make it with three egg whites, diced bell pepper, chopped spinach, shredded mozzarella, pesto, and a half cup of raspberries. Enjoy it with a bran muffin and a cup of skim milk.

For your elevenses, have low-fat vanilla yogurt with ground flaxseed and sliced pear.

For lunch, you can have sliced turkey breast (4 ounces) and a tomato-cucumber salad with chopped thyme and fat-free Italian dressing. Enjoy an orange if you like.

Make a smoothie of skimmed milk, a half banana, low-fat yogurt, and sliced strawberries for snacks.

Bake red snapper with olive oil, lemon juice, and no-sodium seasoning. You can make your dinner more sumptuous with spaghetti squash in olive oil and grated parmesan cheese. Use steamed green beans and silvered almonds for more flavor.

Day 7

Breakfast of two slices of Canadian bacon, one whole grain waffle with sugar-free fruit spread, and a cup of skimmed milk; enjoy a quarter cup of berries early in the morning.

The first snack on day seven should be a quarter cup of fat-free cottage cheese, cherries, and one tablespoon of slivered almonds.

Enjoy grilled chicken (4 ounces) for lunch with a salad of baby spinach, chopped dried cranberries, sliced avocado, silvered walnuts, and silvered almonds.

For snacks at around 1600 hours, have plain fat-free Greek yogurt with sugar-free fruit spread, ground flaxseed, and blueberries.

Dinner of lean pork (4 ounces) with onions, garlic, broccoli, and bell peppers served with brown rice, tomato slices, chopped ginger, cilantro, and rice wine vinegar.

A Word on diet plans to lose weight fast

Every human body is peculiar, so figuring out a workable solution for weight loss is difficult. Crash diet programs like the GM diet may answer questions like, “How can I lose weight in 7 days at home?” “How can I lose 5 pounds in a week?” or “How can I lose weight rapidly and fast?” The long-term damage from following these crash diets is detrimental. If you want to know how to lose belly fat or lose weight fast, go through this article and follow a comprehensive diet plan with an active lifestyle.


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