If you want to loss weight quickly without starving yourself, then this will be the perfect diet plan for you. This diet is all about losing weight by controlling your food intake. Just follow this diet plan for 7 days without any cheating. The only things you need is healthy and fresh foods from your local market. So, you don't need to have any other weight-loss medicines or supplements.
If you want to loss weight quickly without starving yourself, then this will be the perfect diet plan for you. This diet is all about losing weight by controlling your food intake. Just follow this diet plan for 7 days without any cheating. The only things you need is healthy and fresh foods from your local market. So, you don't need to have any other weight-loss medicines or supplements.
DAY 1
★Breakfast
Avocado-Egg Toast
- 1 slice whole-grain bread
- 1/4 medium avocado
- 1 large egg, cooked in 1/4 tsp. olive oil or coat pan with a thin layer of cooking spray (1-second spray)
- Top egg with a pinch of salt and pepper (1/16 tsp. each)
★Lunch
Chicken spinach salad
- 2 cups raw spinach
- 4 oz grilled chicken
- 1/4 sliced avocado
- 1 tsp olive oil
★Dinner
Baked Potato
Contrary to popular belief, potatoes are a great food for helping you lose weight. It’s what we put on top of our potatoes – butter, cheese, and bacon bits – that turn them into waistline-busting foods.
DAY 2
Contrary to popular belief, potatoes are a great food for helping you lose weight. It’s what we put on top of our potatoes – butter, cheese, and bacon bits – that turn them into waistline-busting foods.
DAY 2
★Breakfast
Egg White Omelet
Egg white omelette stuffed with 1 cup of assorted grilled vegetables, such as onions, bell peppers, mushrooms, and broccoli, and a dollop of nonfat ricotta cheese.
★Lunch
Turkey Sandwich
Sandwich of fresh roasted turkey breast (3½ to 4 ounces) with 2 slices of low-sodium, whole-grain bread with assorted veggies, like baby greens and sliced tomatoes. Smear the bread with 1 tablespoon of low-sodium stone-ground mustard.
★Dinner
1 small sweet potato, 1 cup sauteed spinach, 1/4 lemon, juiced, 4 oz grilled chicken
You may like to read : Most Popular Herbal Tea Recipes for Weight Loss
You may like to read : Most Popular Herbal Tea Recipes for Weight Loss
DAY 3
★Breakfast
- 1/4 cup Maple-Nut Granola
- 3/4 cup plain non-fat Greek yoghurt
- 1/2 cup blueberries
★Lunch
Apple & Cheddar Pita Pocket
• 1 whole-wheat pita round (6-1/2-inch)
• 1 Tbsp. mustard
• 1/2 medium apple, sliced
• 1 oz. Cheddar cheese
• 1 cup mixed greens
• 1 Tbsp. mustard
• 1/2 medium apple, sliced
• 1 oz. Cheddar cheese
• 1 cup mixed greens
★Dinner
Brown Rice
Give your brown rice a nice savoury spin by adding freshly minced garlic. At the last minute, add fresh herbs like thyme and Italian parsley and just about any vegetable you have on hand, like chopped cucumbers, celery, onions, and tomatoes.
Give your brown rice a nice savoury spin by adding freshly minced garlic. At the last minute, add fresh herbs like thyme and Italian parsley and just about any vegetable you have on hand, like chopped cucumbers, celery, onions, and tomatoes.
DAY 4
★Breakfast
- 1/4 cup Maple-Nut Granola
- 3/4 cup plain non-fat Greek yogurt
- 1/2 cup blueberries
★Lunch
Tuna Sandwich
Put together a sandwich of tuna (canned – preferably low-sodium, light, and packed in water) with 1 tablespoon nonfat mayo or nonfat plain yoghurt, chopped celery, and onions, topped with baby spinach or peppery arugula, on 100% whole-wheat bread (low-sodium)
★Dinner
2 1/4 cup Warm Lentil Salad with Sausage & Apple.
DAY 5
★Breakfast
Oatmeal Supreme
Think oatmeal is boring? You haven’t tried Chef Anthony’s sweet/ tangy Oatmeal Supreme, always a favourite among guests at Pritikin. It’s a great meal for losing weight and starting your day.
★Lunch
- 1 Tomato-Cheddar Cheese Toast
- 2 cups mixed greens
- 3 Tbsp. grated carrot
- 1/2 cup cucumber, sliced
- 1 hard-boiled egg
- 1 Tbsp. unsalted dry-roasted almonds
★Dinner
4 oz salmon baked with 1/4 lemon juiced, 1 Tbsp Dijon mustard, and 1 Tbsp chopped fresh parsley
DAY 6
★Breakfast
Oatmeal pancakes
- 1 whole egg
- 2 egg whites
- 1/4 cup old-fashioned or quick-cooking oats
- 1 pinch of ground cinnamon
- 1/2 cup low fat cottage cheese
★Lunch
Green salad with shiitake bacon
1/2 cup cooked chickpeas, 1 1/2 Tbsp olive oil, 1/2 tsp paprika, 1 teaspoon turmeric, 1 pinch black pepper and sea salt, 6-8 large shiitake mushrooms, 2 cups torn butter lettuce, 1 Tbsp Parmigiano-Reggiano, 1/2 small clove garlic, 1 Tbsp fresh lemon juice
1/2 cup cooked chickpeas, 1 1/2 Tbsp olive oil, 1/2 tsp paprika, 1 teaspoon turmeric, 1 pinch black pepper and sea salt, 6-8 large shiitake mushrooms, 2 cups torn butter lettuce, 1 Tbsp Parmigiano-Reggiano, 1/2 small clove garlic, 1 Tbsp fresh lemon juice
★Dinner
Spinach Salad
A big salad of baby spinach and other fresh veggies, such as sliced carrots and tomatoes, topped with your favourite canned no-salt-added beans. Toss salad with about ½ teaspoon of wasabi (to taste) and 3 to 4 tablespoons of rice vinegar.
Look for no-salt-added varieties of canned beans since rinsing the beans through a colander removes only 30% of the added sodium.
DAY 7
★Breakfast
- 1 cup all-bran cereal
- 3/4-cup skim milk
- 1/2 cup blueberries
★Lunch
Salad
Big salad of baby greens with Pritikin-Style Thousand Island Dressing, which has less than one-quarter the calories and sodium of regular Thousand Island Dressing. What a gift for your heart and waistline! To make the dressing, combine thoroughly the following: ¾ cup plain fat-free Greek yogurt, ½ cup fat-free sour cream, ¾ cup unsweetened, low-sodium ketchup ( a good brand is Westbrae), ½ teaspoon oregano, and ½ teaspoon granulated garlic.
★Dinner
Baked Potato
Contrary to popular belief, potatoes are a great food for helping you lose weight. It’s what we put on top of our potatoes – butter, cheese, and bacon bits – that turn them into waistline-busting foods.