Weight Loss Challenge - 7 Days Diet and Workout Plan for Weight Loss - H...

Weight Loss Challenge - 7 Days Diet and Workout Plan for Weight Loss - How to lose Weight in a week

These 7-day weight-loss diet meal plans are designed by EatingWell’s nutrition and culinary experts to offer delicious, nutritionally balanced meals for weight loss at five different daily calorie levels: 1,200, 1,400, 1,600, 1,800 and 2,000. The plans model healthy eating patterns you can follow for lifelong weight control.

Day 1

BREAKFAST

1 Cup Skim Milk

1 Orange, medium

1 Cup Cheerios Cereal

MORNING SNACK

1 Cup Cantaloupe Melon

LUNCH

Vietnamese-Style Beef & Noodle Broth

1 Whole-Wheat Pita Bread, small

1 Cup Skim Milk

1 Fudgsicle, no sugar added

AFTERNOON SNACK

2 Tablespoons Prepared Hummus

3 Ounces Celery Sticks

DINNER

1/2 Cup Cooked Brown Rice

Green & Yellow Beans with Wild Mushrooms

Roasted Cod with Warm Tomato-Olive-Caper Tapenade

1/2 Banana, small


Day 2

BREAKFAST

1 Cup Skim Milk

1/2 Banana, small

1 Cup Bran Flakes Cereal

MORNING SNACK

1 Fruit & Nut Granola Bar

LUNCH

Spicy Thai Shrimp Salad

2 Cups Romaine Lettuce, shredded

1 Whole-Wheat Pita Bread, small

Chocolate-Raspberry Frozen Yogurt Pops

AFTERNOON SNACK

6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

DINNER

1 Cup Steamed Brussels Sprouts

Almond-Crusted Chicken Fingers

2/3 Cup Cooked Couscous

1 Peach, medium


Day 3

BREAKFAST

1 Whole-Wheat English Muffin

1 Cup Skim Milk

1/2 Cup Blueberries

1 Teaspoon Fat Free Cream Cheese


MORNING SNACK

1 Apple, small

LUNCH

1 Cup Tossed Salad Mix

1 Tablespoon Fat Free Blue Cheese Salad Dressing Spanish Tortilla

1/2 Cup Fresh Pineapple

1 Slice Reduced-Calorie Oatmeal Bran Bread

AFTERNOON SNACK

6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

DINNER

Simple Sautéed Spinach

1 Cup Skim Milk

Shrimp with Mango & Basil

1/2 Cup Cooked Quinoa

1 Nectarine, medium


Day 4

BREAKFAST

1 Cup Skim Milk

1/2 Cup Hot Oatmeal

1 Ounce Dried Fruit

1 Tablespoon Walnuts


MORNING SNACK

1 Kiwi

LUNCH

1 Cup Tossed Salad Mix

Puerto Rican Fish Stew (Bacalao)

1 Tablespoon Low Calorie Caesar Salad Dressing

1 Slice Reduced-Calorie Oatmeal Bran Bread

1 Cup Honeydew Melon

AFTERNOON SNACK

1 Cup Blackberries

1 Cup Skim Milk

DINNER

1/2 Cup Cooked Brown Rice

Maple-Glazed Chicken Breasts

Roasted Squash & Fennel with Thyme

1/2 Cup Mango


Day 5

BREAKFAST

1 Scrambled Eggs

1 Slice Reduced-Calorie Oatmeal Bran Bread

1/2 Cup Grapefruit

1 Cup Skim Milk

MORNING SNACK

6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

LUNCH

1 Cup Skim Milk

1 Cup Tossed Salad Mix

1 Tablespoon Fat Free French Salad Dressing

Chicken & White Bean Soup

2 Slices Reduced-Calorie Oatmeal Bran Bread

AFTERNOON SNACK

1/2 Cup Unsweetened Applesauce

DINNER

1/2 Cup Cooked Quinoa

Bistro Beef Tenderloin

Roasted Baby Bok Choy

1 Cup Strawberries


Day 6

BREAKFAST

1 Cup Skim Milk

1 Whole-Wheat English Muffin

1 Teaspoon Creamy Peanut Butter

1 Tablespoon Sugar-Free Jam

MORNING SNACK

1 Orange, medium

LUNCH

BLT Salad

1 Cup Skim Milk

1 Whole-Wheat Pita Bread, small

1 Cup Watermelon

AFTERNOON SNACK

6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

DINNER

Roasted Cod, Tomatoes, Orange & Onions

2/3 Cup Cooked Brown Rice

Green Salad with Asparagus & Peas (Salat med Asparges og Ærter)

1 Cup Cantaloupe Melon


Day 7

BREAKFAST

1 Cup Skim Milk

1 Plum

Quick Breakfast Taco

MORNING SNACK

1 Apple, small

LUNCH

1 Veggie Burger

1 Whole-Wheat Roll

Bok Choy-Apple Slaw

1 Apricot

AFTERNOON SNACK

3 Ounces Carrot Sticks

1/4 Cup Salsa

DINNER

1 Cup Skim Milk

1 Cup Tossed Salad Mix

1 Tablespoon Low Calorie Caesar Salad Dressing

Grilled Pork Tenderloin Marinated in Spicy Soy Sauce

1/2 Cup Cooked Brown Rice

1 Peach, medium

Some tips to enhance your results:

1. Drink water – It’s a good idea to have water available and to drink several glasses throughout the day, equaling about 2.5 liters. You know you’re hydrated when your urine is clear or nearly clear.

2. Sodas – Give up sodas, even diet varieties, as they contain either loads of sugar or artificial sweeteners. Join in for the 30 Day No Soda Challenge.

3. Avoid junk food and fast food. Instead, cook at home and discover how easy it is to transition from a diet filled with processes foods to a clean eating plan. Go here for endless clean eating recipes.

4. Eat more fresh fruits, veggies, nuts, lean protein, and low-fat dairy; and avoid overly processed foods that are packed with sodium and refined sugar.

5. Eat smaller portions, about the size of your fist. We recommend eating three small meals and two to three clean snacks each day. Also, using smaller plates can help to keep your portions in check.

6. Read labels and look at the ingredient list. If the product contains refined sugar, enriched white flour and is high in sodium, it’s a food best left on the shelf. If you can’t pronounce each of the ingredients or know what they are, you probably shouldn’t be buying it. Reading the ingredient label is a must if your goal is to know exactly what goes into your body.

These six tips will help you to eat clean. Learn more about clean eating by reading 7 Simple Steps to Clean Eating

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