Part of sliming downwards involves a simple, sensible do too eating plan. Here's a week-long bill of fare for our Lose xx Pounds Fast Diet program: Over the side past times side xc days yous should aim to eat 1,200 calories a hateful solar daytime summation calorie-free beverages every bit desired, too accept a multivitamin too a 400-milligram calcium supplement daily.
Day 1
Breakfast
• 3/4 loving cup bran flakes, 1 banana, 1 loving cup fat-free milk
Lunch
• Sandwich: 1 mini whole wheat pita, three ounces turkey breast, 1/2 roasted pepper, 1 teaspoon lite mayonnaise, mustard, lettuce
• 1 stick part-skim mozzarella string cheese
• ii kiwifruits
Dinner
• iv ounces broiled flounder or sole
• ii sliced plum tomatoes sprinkled amongst ii tablespoons grated Parmesan cheese, broiled until only golden
• 1 loving cup cooked couscous
• 1 loving cup steamed broccoli
• 1 fat-free pudding cup
Day 2
Breakfast
• Smoothie: Blend 1 loving cup frozen berries, 1/2 banana, too 8 ounces fat-free milk.
• 1/2 English linguistic communication muffin spread amongst 1 teaspoon lite margarine
Lunch
• 1 loving cup vegetarian vegetable soup
• 1 veggie burger inwards a mini whole wheat pita amongst lettuce too salsa
• half dozen ounces lite yogurt
• fifteen grapes
Dinner
• BBQ chicken: Brush iv ounces boneless, skinless thorax amongst barbecue sauce too grill.
• 1/2 loving cup vegetarian baked beans
• three pocket-size boiled cerise potatoes topped amongst 1 teaspoon lite margarine too a pinch of dill
Day 3
Breakfast
• Oatmeal: In the microwave, laid 1/2 loving cup quick-cooking oats amongst 3/4 loving cup fat-free milk; 1/2 apple, chopped; 1 teaspoon honey; too a pinch of cinnamon
Lunch
• Chicken salad: Toss iv ounces shredded skinless roast chicken thorax amongst 1/4 loving cup sliced cerise grapes, 1 tablespoon slivered almonds, 1 tablespoon lite mayonnaise, too 1 tablespoon fat-free sour cream. Serve over lettuce.
• 1 banana
Dinner
• iv ounces steamed shrimp
• 1 baked spud topped amongst three tablespoons salsa too 1 tablespoon fat-free sour cream
• three cups spinach, steamed
• 1 low-fat frozen fudge bar
Day 4
Breakfast
• 1/2 toasted English linguistic communication muffin topped amongst 1/2 pocket-size apple, sliced, too 1 ounce shredded reduced-fat cheese, whatever type. Microwave xxx seconds on High.
• half dozen ounces lite yogurt sprinkled amongst 1 tablespoon slivered almonds
Lunch
• 1 loving cup love apple tree soup
• Sandwich: 1 mini whole wheat pita, three ounces thinly sliced roast beef, 1 teaspoon horseradish, mustard, love apple tree slices, lettuce
• 1 loving cup raw veggies
• 1 pear
Dinner
• three ounces poached salmon
• Slaw: Toss 1 1/4 cups coleslaw mix too ii sliced light-green onions amongst ii tablespoons fat-free dressing (no to a greater extent than than xxx calories per ii tablespoons)
• 3/4 loving cup cooked brownish rice
• 1/2 loving cup pineapple chunks inwards juice
Day 5
Breakfast
• 1 loving cup Cheerios, 1/2 loving cup berries, 1 tablespoon slivered almonds, 8 ounces fat-free milk
Lunch
• Quesadilla: Spread 1/4 loving cup fat-free refried beans over 1 pocket-size whole wheat tortilla. Sprinkle on 1 ounce shredded reduced-fat cheese. Top amongst salsa too roughly other tortilla; microwave 45 seconds on High.
• 1/2 loving cup low-fat cottage cheese topped amongst 1/2 loving cup Standard Mandarin orangish sections
• Cucumber spears
Dinner
• three ounces roasted pork tenderloin
• 1 loving cup baked acorn squash, mashed amongst a pinch of cinnamon
• ii to three cups salad greens amongst ii tablespoons fat-free dressing
• 1/2 loving cup vanilla fat-free frozen yogurt topped amongst 1 loving cup berries
Day 6
Breakfast
• 1 toasted frozen waffle, spread amongst 1 tablespoon peanut butter too topped amongst 1/2 sliced banana
• 8 ounces fat-free milk
Lunch
• Tuna pita: 1 mini whole wheat pita, ii ounces water-packed lite tuna, 1 tablespoon lite mayonnaise, mustard, too cucumber too onion slices
• 10 babe carrots
• half dozen ounces lite yogurt mixed amongst 1/2 banana
Dinner
• Jambalaya: Combine 3/4 loving cup cooked brownish rice; 1/2 loving cup corn; ii ounces cooked turkey sausage, sliced; 1/3 loving cup salsa; too 1/4 loving cup canned kidney beans. Heat through.
• three cups spinach, steamed
• 1 medium apple
Day 7
Breakfast
• 1/2 toasted English linguistic communication muffin layered amongst 1 ounce reduced-fat cheese, sliced; 1 love apple tree slice; 1/2 loving cup steamed spinach, drained; too 1 poached egg
• 1 grapefruit
Lunch
• Black edible bean salad: Toss 1/2 loving cup canned dark beans, 1/2 loving cup Standard Mandarin orangish sections, too chopped cerise bell peppers, cerise onion, too scallions amongst 1 teaspoon vinegar. Serve over salad greens.
• 1 mini whole wheat pita
• 1 pear
Dinner
• three ounces broiled or grilled flank steak
• 1 baked sweetness spud amongst 1 teaspoon lite margarine
• 1 loving cup steamed zucchini
• 1/2 loving cup pineapple chunks inwards juice
source:http://www.goodhousekeeping.com/
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