7 Day Diet Plan For Weight Loss | Weightlossvk

The Biggest Loser's 7-Day Weight Loss Diet Plan

If there's a breakfast burrito and fries and guac included, you know it's going to be good.

PHOTO: ELENA VESELOVA/SHUTTERSTOCK

Just in case you need to hear this: you don't need to lose weight. Don't be happy. Don't fall in love. Don't get the job of your dreams. If you want to lose weight to be healthier? Awesome. Just be aware that body size is not the ultimate end in determining your health. Feeling good and taking care of your body is the goal - and it can look like a lot of different things.

But if you want to make healthy changes to your diet or want to lose fat, going on a diet can really help.

To get you started, nutritionist The Biggest Loser Cheryl Forberg, R.D., designed this seven-day weight loss diet, which is similar to one that helps competitors lose weight. With this easy to follow plan, you are sure to feel refreshed and lose weight (if you want to!) In no time. (Want a longer plan? Try the 30-day clean eating challenge.)

7-day diet plan for weight loss

It is not a deprivation diet: you will eat three meals and two snacks a day, plus each dish contains a filling balance of 45 percent carbohydrates, 30 percent protein, and 25 percent healthy fats. (More on this here: Everything you need to know about counting your macros) When it comes to beverages, Forberg recommends sticking to low-calorie or low-calorie choices like coffee, tea and water.

And to accelerate weight loss and build a strong, healthy body, The Biggest Loser trainer Bob Harper suggests doing 60 to 90 minutes of moderate exercise four times a week. (Also read this: How to create your own workout routine for weight loss)

Monday

Breakfast:

● 1/2 cup scrambled egg whites with 1 teaspoon olive oil, 1 teaspoon chopped basil, 1 teaspoon grated parmesan and 1/2 cup cherry tomatoes

● 1 slice of whole grain toast

● 1/2 cup blueberries

● 1 cup of skim milk

Snack:

● 1/2 cup fat-free Greek yogurt topped with 1/4 cup sliced ​​strawberries

Lunch:

● Salad made with: 3/4 cup cooked bulgur, 4 ounces minced grilled chicken breast, 1 tablespoon grated low-fat cheddar, diced grilled vegetables (2 tablespoons onion, 1/4 cup diced zucchini, 1/2 cup bell pepper), 1 teaspoon chopped cilantro and 1 tablespoon low-fat dressing (also check out these other Buddha bowl recipes.)

Snack:

● 2 tablespoons of hummus and 6 small carrots

Having dinner:

● 4 ounces of grilled salmon

● 1 cup wild rice with 1 tablespoon sliced ​​toasted almonds

● 1 cup of wilted baby spinach with 1 teaspoon of olive oil, balsamic vinegar and grated parmesan

● 1/2 cup diced cantaloupe garnished with

● 1/2 cup all fruit raspberry sorbet and ● 1 teaspoon chopped nuts

Tuesday

Breakfast:

● 3/4 cup old fashioned or old fashioned oatmeal prepared with water; stir in ● 1/2 cup skim milk

● 2 links of turkey sausage in the countryside

● 1 cup of blueberries

Snack:

● 1/2 cup fat-free ricotta with 1/2 cup raspberries and 1 tablespoon chopped pecans

Snack:

● 1/2 cup fat-free cottage cheese with 1/2 cup salsa

Having dinner:

● 1 turkey burger

● 3/4 cup roasted cauliflower florets and broccoli

● 3/4 cup brown rice

● 1 cup spinach salad with 1 tablespoon light balsamic vinaigrette

PHOTO: GORENKOVA EVGENIJA/SHUTTERSTOCK

Wednesday

Breakfast:

● Omelet made from 4 egg whites and 1 whole egg, 1/4 cup chopped broccoli, 2 tablespoons non-fat fried beans, diced onion, diced mushrooms and salsa

● Quesadilla made with 1/2 small corn tortilla and 1 tablespoon low-fat jack cheese

● 1/2 cup diced watermelon

Snack:

● 1/2 cup fat-free vanilla yogurt with 1 sliced ​​apple and 1 tablespoon chopped nuts

Lunch:

● Salad made with 2 cups chopped romaine, 4 ounces grilled chicken, 1/2 cup chopped celery, 1/2 cup diced mushrooms, 2 tablespoons grated low-fat cheddar cheese and 1 tablespoon Low Fat Caesar Salad Dressing

● 1 medium nectarine

● 1 cup of skim milk

Snack:

● 1 stick of fat-free mozzarella

● 1 medium orange

Having dinner:

● 4 ounces of grilled or sautéed shrimp with 1 teaspoon of olive oil and 1 teaspoon of chopped garlic

● 1 medium artichoke, steamed

● 1/2 cup whole wheat couscous with 2 tablespoons diced bell pepper, 1/4 cup garbanzo beans, 1 teaspoon chopped fresh cilantro and 1 tablespoon honey and mustard vinaigrette bold

●mushrooms, 2 tablespoons grated low-fat cheddar and 1 tablespoon low-fat Caesar dressing

●1 medium nectarine

●1 cup of skim milk

Snack:

●1 fat-free mozzarella cheese stick

●1 medium orange

Having dinner:

●4 ounces grilled or sautéed shrimp with 1 teaspoon olive oil and 1 teaspoon minced garlic

●1 medium artichoke, steamed

●1/2 cup whole wheat couscous with 2 tablespoons diced bell pepper, 1/4 cup garbanzo beans, 1 teaspoon chopped fresh cilantro and 1 tablespoon fat-free mustard honey dressing

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Thursday

Breakfast:

● 1 light whole grain English muffin with 1 tablespoon nut butter and 1 tablespoon sugar-free fruit spread

● 1 corner honeydew

● 1 cup of skim milk

● 2 slices of Canadian bacon

Snack:

● Yogurt parfait made with 1 cup low-fat vanilla yogurt, 2 tablespoons sliced ​​strawberries or raspberries, and 2 tablespoons low-fat granola

Lunch:

● Wrap made with 4 ounces of thinly sliced ​​lean beef roast, 1 6-inch whole wheat tortilla, 1/4 cup grated lettuce, 3 slices of medium tomatoes, 1 teaspoon of horseradish and 1 teaspoon of Dijon's mustard

● 1/2 cup pinto beans or lentils with 1 teaspoon chopped basil and 1 tablespoon light Caesar dressing

Snack:

● 8 baked corn chips with 2 tablespoons of guacamole (try one of these guac recipes)

Having dinner:

● 4 ounces grilled halibut

● 1/2 cup sautéed sliced ​​mushrooms with 1 teaspoon olive oil, 1/4 cup chopped yellow onion and 1 cup green beans

● Salad made with 1 cup arugula, 1/2 cup halved cherry tomatoes and 1 teaspoon balsamic vinaigrette

1/2 cup warm unsweetened applesauce with 1/4 cup fat-free vanilla yogurt,

● 1 tablespoon chopped pecans and a little cinnamon

Friday

Breakfast:

● Burrito made from: 1 medium whole wheat tortilla, 4 scrambled egg whites, ● 1 teaspoon olive oil, 1/4 cup fried black beans without fat, 2 tablespoons salsa , 2 tablespoons grated low-fat cheddar cheese and 1 teaspoon fresh coriander

● 1 cup of melon mixed

Snack:

● 3 ounces sliced ​​lean ham

● 1 medium apple

Lunch:

● Turkey burger (or one of these vegetarian burgers)

Salad made with: 1 cup spinach, ● 1/4 cup halved cherry tomatoes, 1/2 cup cooked lentils, 2 teaspoons grated parmesan and 1 tablespoon light Russian vinaigrette

● 1 cup of skim milk

Snack:

● 1 stick of fat-free mozzarella cheese

● 1 cup of red grapes

Having dinner:

● 5 ounces grilled wild salmon

● 1/2 cup brown or wild rice

● 2 cups green vegetables mixed with 1 tablespoon low-fat Caesar dressing

● 1/2 cup strawberry all-fruit sorbet with 1 sliced ​​pear

● diet-diet-diet-smoothie-strawberry-banana

Saturday

Breakfast:

● Frittata made with 3 large egg whites, ● 2 tablespoons diced peppers, 2 teaspoons chopped spinach, 2 tablespoons grated partially skimmed mozzarella and 2 teaspoons 1/2 pesto cup of fresh raspberries

● 1 small bran muffin

● 1 cup of skim milk

Snack:

● 1/2 cup low-fat vanilla yogurt with 1 tablespoon ground flax seeds and 1/2 cup diced pear

Lunch:

● 4 ounces sliced ​​turkey breast

Tomato and cucumber salad made with 5 tomato slices, 1/4 cup sliced ​​cucumber, 1 teaspoon chopped fresh thyme and 1 tablespoon fat-free Italian dressing

● 1 medium orange

Snack:

● Smoothie made with 3/4 cup of skim milk, 1/2 banana, 1/2 cup of low-fat yogurt and 1/4 cup of sliced ​​strawberries (Psst: here are some other smoothie ideas for weight loss.)

Having dinner:

● 4 ounces baked red snapper with 1 teaspoon olive oil, 1 teaspoon lemon juice and 1/2 teaspoon sodium-free seasoning

● 1 cup of spaghetti squash with 1 teaspoon of olive oil and 2 teaspoon of grated parmesan

● 1 cup steamed green beans with 1 tablespoon flaked almonds

Sunday

Breakfast:

● 2 slices of Canadian bacon

● 1 whole grain toaster waffle with sugar-free fruit spread

● 3/4 cup of berries

● 1 cup of skim milk

Snack:

● 1/4 cup fat-free cottage cheese with ● 1/4 cup cherries and 1 tablespoon flaked almonds

Lunch:

● Salad made with: 2 cups spinach, 4 ounces grilled chicken, 1 tablespoon chopped dried cranberries, 3 slices of avocado, 1 tablespoon flaked nuts and 2 tablespoons low-fat dressing

● 1 apple

● 1 cup of skim milk

Snack:

● 1/4 cup fat-free plain Greek yogurt with 1 tablespoon sugar-free fruit spread and 1 tablespoon ground flaxseed

● 1/4 cup blueberries

Having dinner:

● 4 ounces of lean pork tenderloin sautéed with onions, garlic, broccoli and pepper

● 1/2 cup brown rice

● 5 slices of medium tomatoes with 1 teaspoon of chopped ginger, chopped cilantro, light soy sauce and rice wine vinegar