You know it’ll be good if it comes with a breakfast burrito, chips, and guacamole.
You don’t need to lose weight, just in case you needed to hear it. Not to be content. To avoid falling in love. To be unable to obtain the job of your dreams. If you want to lose weight and improve your health? Great. Just remember that your physical size isn’t the be-all and end-all of your health. The idea is to feel good about yourself and take care of your body, which can take many forms.
However, subscribing to a diet plan can be really beneficial if you want to make some good dietary modifications or lose weight.
To assist you in getting started, Cheryl Forberg, R.D., a nutritionist from The Biggest Loser, created this seven-day weight-loss food plan., which is identical to the one that aids competitors in losing weight. You’ll feel revitalised and lose weight (if you want to!) in no time with this simple regimen. (Want a more detailed plan? Try the Clean-ish Eating Challenge for 30 days.)
7-Day Diet Plan for Weight Loss
This isn’t a fad diet: you’ll consume three meals and two snacks every day, with each dish including a satisfying ratio of 45 percent carbohydrates, 30 percent protein, and 25 percent healthy fats. (For further information, see Everything You Need to Know About Counting Your Macros.) Forberg suggests sticking to no- and low-calorie beverages like coffee, tea, and water when it comes to liquids.
And The Biggest Loser trainer Bob Harper recommends doing 60 to 90 minutes of moderate activity four times a week to speed up weight loss and develop a healthy and strong body. (Also see: How to Create Your Own Weight-Loss Workout Routine)
Monday Breakfast:
1 teaspoon olive oil, 1/2 cup egg whites,
1 teaspoon chopped basil,
1 teaspoon grated Parmesan,
1/2 cup cherry tomatoes scrambled
1 whole-grain bread piece
a half cup of blueberries
1 quart of skim milk
Snack:
1/4 cup sliced strawberries on top of 1/2 cup fat-free Greek yoghurt
Lunch:
3/4 cup cooked bulgur, 4 oz. 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 cilatro, and 1 tablespoon low-fat vinaigrette (check out these other Buddha bowl recipes too.)
6 baby carrots and 2 tablespoons hummus
Dinner:
grilled salmon, 4 oz.
1 cup wild rice + 1 tablespoon toasted almonds, slivered
1 cup wilted baby spinach + 1 teaspoon olive oil + 1 teaspoon balsamic vinegar + 1 teaspoon grated Parmesan
1 teaspoon chopped walnut, 1/2 cup sliced cantaloupe, 1/2 cup all-fruit raspberry sorbet
Tuesday Breakfast:
1/2 cup skim milk; 3/4 cup steel-cut or old-fashioned oats cooked with water
2 links turkey sausage, country style
1 pound of blueberries
Snack:
1 tablespoon chopped walnuts, 1/2 cup fat-free ricotta cheese, and 1/2 cup raspberries.
Snack:
1/2 cup cottage cheese (fat-free) + 1/2 cup salsa.
Dinner:
1 burger made of turkey
3/4 cup roasted broccoli and cauliflower florets
brown rice, 3/4 cup
1 tablespoon mild balsamic vinaigrette 1 cup spinach salad
Wednesday Breakfast:
4 egg whites and 1 whole egg in an omelette with 1/4 cup chopped broccoli, 2 tablespoons fat-free refried beans, diced onion, sliced mushrooms, and salsa
1/2 of a small corn tortilla and 1 tablespoon low-fat jack cheese quesadilla
1/2 cup watermelon, diced
Snack:
1 sliced apple and 1 tablespoon chopped walnuts with 1/2 cup fat-free vanilla yoghurt
Lunch:
2 cups Romaine lettuce, 4 ounces grilled chicken, 1/2 cup chopped celery, 1/2 cup diced mushrooms, 2 tablespoons shredded low-fat cheddar cheese, and 1 tablespoon Caesar dressing
1 nectarine, medium
1 quart of skim milk
Snack:
1 mozzarella string cheese stick (fat-free)
Dinner:
1 medium orange
grilled or sautéed 4 oz. shrimp in 1 teaspoon olive oil and 1 teaspoon garlic powder
1 steamed medium artichoke
1 tablespoon fat-free honey mustard dressing, 1/2 cup whole wheat couscous, 2 tablespoons diced bell pepper, 1/4 cup garbanzo beans, 1 teaspoon chopped fresh cilantro
Personalized Healthy Meal Plans!
Get a great weekly meal plan based on your weight loss goal and your favourite foods. You’ll get restaurant-quality meals and a handy planning tool with access to thousands of recipes with the Cooking Light Diet.
Thursday Breakfast:
1 tablespoon nut butter and 1 tablespoon sugar-free fruit spread on a light whole-grain English muffin
1 honeydew wedge
1 quart of skim milk
2 slices bacon from Canada
Snack:
1 cup low-fat vanilla yoghurt, 2 tablespoons sliced strawberries or raspberries, and 2 tablespoons low-fat granola make a yoghurt parfait.
Lunch:
4 ounces thinly sliced lean roast beef wrapped in a 6-inch whole wheat tortilla with 1/4 cup shredded lettuce, 3 medium tomato slices, 1 teaspoon horseradish, and 1 teaspoon Dijon mustard
1 tablespoon light Caesar dressing, 1/2 cup pinto beans or lentils, 1 teaspoon minced basil
Snack:
2 tablespoons guacamole, 8 cooked corn chips (try one of these guac recipes)
Dinner:
grilled halibut, 4 oz.
1/2 cup sliced mushrooms, 1/4 cup chopped yellow onion, and 1 cup green beans cooked in 1 teaspoon olive oil
1 cup arugula, 1/2 cup halved cherry tomatoes, and 1 teaspoon balsamic vinaigrette made into a salad
1 tablespoon chopped nuts, a dash of cinnamon, 1/2 cup warm unsweetened applesauce, 1/4 cup fat-free vanilla yoghurt
Thursday Breakfast:
1 tablespoon nut butter and 1 tablespoon sugar-free fruit spread on a light whole-grain English muffin
1 honeydew wedge
1 quart of skim milk
2 slices bacon from Canada
Snack:
1 cup low-fat vanilla yoghurt, 2 tablespoons sliced strawberries or raspberries, and 2 tablespoons low-fat granola make a yoghurt parfait.
Lunch:
4 ounces thinly sliced lean roast beef wrapped in a 6-inch whole wheat tortilla with 1/4 cup shredded lettuce, 3 medium tomato slices, 1 teaspoon horseradish, and 1 teaspoon Dijon mustard
1 tablespoon light Caesar dressing, 1/2 cup pinto beans or lentils, 1 teaspoon minced basil
Snack:
2 tablespoons guacamole, 8 cooked corn chips (try one of these guac recipes)
Dinner:
grilled halibut, 4 oz.
1/2 cup sliced mushrooms, 1/4 cup chopped yellow onion, and 1 cup green beans cooked in 1 teaspoon olive oil
1 cup arugula, 1/2 cup halved cherry tomatoes, and 1 teaspoon balsamic vinaigrette made into a salad
1 tablespoon chopped nuts, a dash of cinnamon, 1/2 cup warm unsweetened applesauce, 1/4 cup fat-free vanilla yoghurt
Saturday Breakfast:
3 large egg whites, 2 tablespoons sliced bell peppers, 2 teaspoons chopped spinach, 2 tablespoons part-skim shredded mozzarella, and 2 teaspoons pesto went into this frittata. 1/2 cup raspberries, fresh
1 bran muffin, tiny
1 quart of skim milk
Snack:
1 tablespoon ground flaxseed and 1/2 cup sliced pear in 1/2 cup low-fat vanilla yoghurt
Lunch:
4 oz. turkey breast, sliced
5 tomato slices, 1/4 cup sliced cucumber, 1 teaspoon fresh chopped thyme, and 1 tablespoon fat-free Italian dressing go into this tomato-cucumber salad.
1 orange, medium
Snack:
Smoothie made with 3/4 cup skim milk, 1/2 banana, 1/2 cup low-fat yogurt, and 1/4 cup sliced strawberries (Psst: Here are more weight loss smoothie ideas.)
Dinner:
1 teaspoon olive oil, 1 teaspoon lemon juice, and 1/2 teaspoon no-sodium seasoning baked into 4 ounces red snapper
1 cup spaghetti squash with 2 teaspoons grated Parmesan cheese and 1 teaspoon olive oil
1 tablespoon slivered almonds, 1 cup steaming green beans
Sunday Breakfast:
2 slices bacon from Canada
1 sugar-free fruit spread on whole-grain toaster waffle
berries, 3/4 cup
1 quart of skim milk
Snack:
1 tablespoon slivered almonds, 1/4 cup fat-free cottage cheese, and 1/4 cup cherries
Lunch:
2 cups baby spinach, 4 ounces grilled chicken, 1 tablespoon dried cranberries, 3 avocado slices, 1 tablespoon slivered walnuts, and 2 teaspoons low-fat vinaigrette
a single apple
1 quart of skim milk
Snack:
1 tablespoon sugar-free fruit spread and 1 tablespoon ground flaxseed in 1/4 cup fat-free Greek yoghurt
blueberries, 1/4 cup
Dinner:
4 oz. lean pork tenderloin with onions, garlic, broccoli, and bell pepper stir-fried
brown rice, 1/2 cup
1 teaspoon each sliced ginger, chopped cilantro, light soy sauce, and rice in 5 medium tomato slices,and rice wine vinegar
Follow the instructions below:
