FREE. EFFECTIVE. ONLINE.
PERSONAL TRAINER ROUTINES.

7 Days of Diet Plans

Here are easy to follow daily diet plans for 7 days for weight loss.


Day 1: Meal Plan

Protein (g) Fat (g) Carbs (g) Calories
Breakfast: Oatmeal: QUAKER MultiGrain 16.85 4.58 47.64 286.92
1.50 cup (366 grams) -- Milk, lowfat, fluid, 1% milkfat, with added vitamin A
1 cup (1 NLEA serving) (40 grams) -- Cereals, QUAKER, QUAKER MultiGrain Oatmeal, dry

 
Snack: Fruit: Apples, raw 0.55 0.36 29.28 110.24
1 large (3-1/4" dia) (approx 2 per lb) (212 grams) -- Apples, raw, with skin

 
Lunch: Stir Fry: Chicken, frozen (15 mins) 23.46 14.79 79.05 540.6
2 serving (510 grams) -- STOUFFER'S LEAN CUISINE LUNCH EXPRESS Rice and Chicken Stir-Fry with Vegetables, frozen entree

 
Snack: Fruit: Blackberries, frozen 1.78 0.65 23.66 96.64
1 cup, unthawed (151 grams) -- Blackberries, frozen, unsweetened

 
Snack: Yogurt, All Flavors, Fat Free 2.5 0 8.25 42.5
0.251 cup -- Fat Free Yogurt--all Flavors

 
Dinner: Caesar Salad Tacos 20.98 16.14 40.24 378.99
0.06 cup (14.4 grams) -- Salad dressing, caesar, low calorie
0.50 cup, shredded (56.5 grams) -- Cheese, low fat, cheddar or colby
2 tbsp (32 grams) -- Sauce, LA VICTORIA, LA VICTORIA Red Taco Sauce, mild
0.17 avocado, NS as to Florida or California (34.17 grams) -- Avocados, raw, all commercial varieties
0.04 cup (3.28 grams) -- Corn, sweet, yellow, frozen, kernels cut off cob, boiled, drained, without salt
0.25 leaf inner (1.5 grams) -- Lettuce, cos or romaine, raw
0.33 cup, chopped (59.4 grams) -- Tomatoes, red, ripe, raw, June thru October average
0.25 cup (34.75 grams) -- Peppers, chili, green, canned
0.08 cup (15.52 grams) -- Beans, black, mature seeds, raw
2 medium (approx 5" dia) (26 grams) -- Taco shells, baked, without added salt

Preparation Instruction:
Add the lettuce, cheese, avocado, chiles, beans and corn into a large bowl.

Then, add the dressing and taco sauce into a small bowl and mix it together. Pour the dressing over the mixture of lettuce and toss until it is evenly coated.

FILL up each taco shell with the lettuce mixture and top tacos with the remaining cheese and tomatoes.

 
Snack: Fruit: Bananas & Peanut Butter 9.51 16.57 37.32 309.2
1 large (8" to 8-7/8" long) (136 grams) -- Bananas, raw
1 tbsp (32 grams) -- Peanut butter, smooth style, with salt

  Protein (g) Fat (g) Carbs (g) Calories
Total: 75.63 53.09 265.44 1765.09



 


Day 2: Meal Plan

Protein (g) Fat (g) Carbs (g) Calories
Breakfast: Cereal: POST Raisin Bran (5 min) 19.32 5.14 87.38 434.27
1.50 cup (366 grams) -- Milk, lowfat, fluid, 1% milkfat, with added vitamin A
1.50 cup (1 NLEA serving) (88.5 grams) -- Cereals ready-to-eat, KRAFT, POST Raisin Bran Cereal

 
Snack: Fruit: Strawberries, raw 1.21 0.54 13.82 57.6
10 large (1-3/8" dia) (180 grams) -- Strawberries, raw

 
Lunch: Sandwich: Tuna 47.51 8.55 27.6 385.7
0.50 can (12.5 oz), drained (157.5 grams) -- Fish, tuna, light, canned in water, drained solids
2 slice (56 grams) -- Bread, whole-wheat, commercially prepared
2 tbsp (28 grams) -- Mayonnaise, low sodium, low calorie or diet

 
Snack: Fruit: Banana, raw 1.48 0.45 31.06 121.04
1 large (8" to 8-7/8" long) (136 grams) -- Bananas, raw

 
Snack: Granola Bar: hard, plain 2.83 5.54 18.03 131.88
1 bar (1 oz) (28 grams) -- Snacks, granola bars, hard, plain

 
Dinner: Lime-Sauced Chicken 18.56 3.79 43.13 284.21
0.50 breast, bone and skin removed (43 grams) -- Chicken, broilers or fryers, breast, meat only, cooked, fried
0.12 fruit (2" dia) (8.04 grams) -- Limes, raw
0.01 cup (1.28 grams) -- Cornstarch
0.25 cup (46.25 grams) -- Rice, brown, long-grain, raw
0.12 cup (29.76 grams) -- Apple juice, canned or bottled, unsweetened, without added ascorbic acid
1 tsp (2.6 grams) -- Soup, bouillon cubes and granules, low sodium, dry

Preparation Instruction:
Grease a large skillet with nonfat cooking spray. Over medium heat warm skillet before adding chicken breasts, then place chicken breasts in skillet for 8 to 10 minutes, or until tender ,* Turn chicken breast over to brown.

In a bowl mix lime juice, apple juice, cornstarch and bouillon cube. Place these ingredients in skillet and cook, while stirring until thick. Place sauce over chicken and serve with rice or pasta.

 
PM Snack: Fruit: Bananas & Peanut Butter 9.51 16.57 37.32 309.2
1 large (8" to 8-7/8" long) (136 grams) -- Bananas, raw
1 tbsp (32 grams) -- Peanut butter, smooth style, with salt

  Protein (g) Fat (g) Carbs (g) Calories
Total: 100.42 40.58 258.34 1723.9

.