virtual weight loss doctor
Weight Loss Diet Plan for 7 Days
This isn't a starvation diet: Each dish contains a filling balance of 45 percent carbohydrates, 30 percent protein, and 25 percent healthy fats, and you'll consume three meals and two snacks per day. (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.
Monday
Breakfast:
1 teaspoon olive oil, 1/2 cup egg whites, 1 teaspoon chopped basil, 1 teaspoon grated Parmesan, and 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 yogurt
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 cilantro, and 1 tablespoon low-fat vinaigrette (check out these other Buddha bowl recipes too.)
Snack:
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
1/2 cup sliced cantaloupe with a sprinkling of
1 teaspoon chopped walnuts and 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 omelet 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 yogurt
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)
1 orange, medium
Dinner:
4 oz. shrimp, grilled or sautéed 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
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 yogurt, 2 tablespoons sliced strawberries or raspberries, and 2 tablespoons low-fat granola make a yogurt 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
1/4 cup fat-free vanilla yogurt, 1/2 cup warm unsweetened applesauce
1 tablespoon nuts, chopped, and a pinch of cinnamon
Friday
Breakfast:
1 medium whole wheat tortilla, 4 scrambled egg whites, 1 teaspoon olive oil, 1/4 cup fat-free refried black beans, 2 teaspoons salsa, 2 tablespoons shredded low-fat cheddar, and 1 teaspoon fresh cilantro were used to make this burrito.
1 cup melon (mixed)
Snack:
3 oz. lean ham, sliced
1 apple, medium
Lunch:
Burgers made of turkey (or one of these veggie burgers)
1 cup baby spinach, 1/4 cup half cherry tomatoes, 1/2 cup cooked lentils, 2 teaspoons grated Parmesan, and 1 tablespoon light Russian dressing 1 cup baby spinach, 1/4 cup halved cherry tomatoes, 1/2 cup cooked lentils, 2 teaspoons grated Parmesan, and 1 tablespoon light Russian salad
1 quart of skim milk
Snack:
1 mozzarella string cheese stick (fat-free)
1 cup grapes, red
Dinner:
5 oz. wild salmon, grilled
1/2 cup wild or brown rice
1 tablespoon low-fat Caesar dressing on 2 cups mixed baby greens
1 sliced pear and 1/2 cup all-fruit strawberry sorbet
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 yogurt
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:
3/4 cup skim milk, 1/2 banana, 1/2 cup low-fat yogurt, and 1/4 cup sliced strawberries go into this smoothie. (Here are some more smoothie recipes for weight loss.)
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 yogurt
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 wine vinegar in 5 medium tomato slices
