fitness

weight loss diet plan

Part of sliming down involves a simple, sensible exercise and eating plan. Here’s a week long menu for our Lose 20 Pounds Fast Diet program: Over the next 90 days you should aim to consume 1,200 calories a day plus calorie free beverages as desired. and take a multivitamin and a 400 milligram calcium supplement daily.

FIRST DAY ….

Breakfast

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weight loss diet plan

 

 

3/4 cup bran flakes, 1 banana, 1 cup fat free milk.

Lunch

• Sandwich: 1 mini whole wheat pita, 3 ounces turkey breast, 1/2 roasted pepper, 1 teaspoon light mayonnaise, mustard, lettuce.

1 stick part skim mozzarella string cheese.

2 kiwifruits

Dinner

4 ounces broiled flounder or sole.

2 sliced plum tomatoes sprinkled with 2 tablespoons grated Parmesan cheese, broiled until just golden.

1 cup cooked couscous.

1 cup steamed broccoli.

1 fat-free pudding cup.

2nd Day..

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weight loss diet plan

Breakfast

• Smoothie: Blend 1 cup frozen berries, 1/2 banana, and 8 ounces fat free milk.

1/2 English muffin spread with 1 teaspoon light margarine.

Lunch

1 cup vegetarian vegetable soup.

1 veggie burger in a mini whole wheat pita with lettuce and salsa.

6 ounces light yogurt.

15 grapes.

Dinner

• BBQ chicken: Brush 4 ounces boneless, skinless breast with barbecue sauce and grill.

1/2 cup vegetarian baked beans.

3 small boiled red potatoes topped with 1 teaspoon light margarine and a pinch of dill.

3rd Day…

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weight loss diet plan

Breakfast

• Oatmeal: In the microwave, cook 1/2 cup quick-cooking oats with 3/4 cup fat-free milk  1/2 apple, chopped; 1 teaspoon honey , and a pinch of cinnamon.

Lunch

• Chicken salad: Toss 4 ounces shredded skinless roast chicken breast with 1/4 cup sliced red grapes, 1 tablespoon slivered almonds, 1 tablespoon light mayonnaise, and 1 tablespoon fat-free sour cream. Serve over lettuce.

1 banana.

Dinner

4 ounces steamed shrimp.

1 baked potato topped with 3 tablespoons salsa and 1 tablespoon fat free sour cream.

3 cups spinach, steamed.

1 low-fat frozen fudge bar.

 

 

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