One week Diet Plan

one week diet plan

One week Diet Plan

A healthy diet is always a good choice but what most people don’t know is that it can also be an important source of antioxidants and vitamins for you, helping to possibly prevent major diseases. So how do you turn a simple diet into a healthy diet that provides the right nutrition for your health. Here you’ll find 7 days healthy diet plan to follow. You can expect to drop approximately 20 pounds (9 kilogram) in six weeks by consuming approximately 1300 calories per day.

Day 1

Breakfast Calories
Toast with Peanut Butter or Jam, honey 310
Black coffee or green tea 10
Mid Morning Snack
3 Diet crackers 70
1 cup of berries or 1 fruit 47
Lunch
Vegetable Stew or chicken soup – 1 cup 240 grams 134
Green Salad 48
Granola Bar 118
Water or green tea 0
Afternoon Snack
Boiled Cauliflower – 1 cup 240 grams 25
Lowfat yogurt 173
Dinner
Veggie cutlet 130
Grilled or boiled 1 Pepper and 1 Zucchini without oil. 90
Fat-free pudding cup 100
Water or green tea 0
Total 1255

Day 2

Breakfast Calories
Sandwich and w/wholewheat Muffin 330
Black coffee or green tea 10
Mid Morning Snack
Carrot Sticks 100 grams 35
3 crackers 100 grams 81
Lunch
Vegetable Wrap 230
1 fruit 62
Water or green tea 0
Afternoon Snack
Applesauce (1 cup) 105
Dinner
Grilled Fish – 200 grams 268
Broccoli or spinach – 150 grams 150
Water or green tea 0
Total 1271

 

Day 3

Breakfast Calories
3 Waffles 103
Black coffee or green tea 10
Mid Morning Snack
Mixed Nuts 60 grams 170
1 Banana 112
Lunch
Grilled chicken fillet 200 grams 230
Vegetable Salad and 1 tomatoes 70
Fruit or Yogurt Smoothie 90
Water or green tea 0
Afternoon Snack
Low-Carb Trail Mix 100 grams 164
Dinner
Tofu 50 grams and spaghetti with tomato sauce – 150 grams 292
Edamame beans 100 grams 29
Water or green tea 0
Total 1270

Day 4

Breakfast Calories
1 bagel 200
Low fat cream cheese 90
 Black coffee or green tea  10
Mid Morning Snack
English Muffin with Jelly  240
Lunch
Baked Potato – 200 grams  220
grilled eggplant -150 grams  150
Water or green tea  0
Afternoon Snack
Dried Apples (1 cup) or 1 apple  110
Dinner
Grilled vegetables – 200 grams  110
2 boiled eggs 90
Water or green tea 0
Total  1220

Day 5

Breakfast Calories
Spelt Flakes Cereal (1 cup) with berries or jam 120
Almond/Coconut Milk (1 cup) 40
Mid Morning Snack
5 Wheat Crackers 120
Lunch
Chicken Soup – 150 grams 150
1 Banana 112
Salad 100 – grams 60
Water or green tea 0
Afternoon Snack
Celery with Hummus 150 grams  150
Dinner
Water or green tea 0
Indian Dal Makhani – 200 grams 350
1 boiled Zucchini 40
1 tomatoes 45
Total 1187

Day 6

Breakfast Calories
1 English Muffin and toast with Peanut Butter  288
Black coffee or green tea 10
Mid Morning Snack
1 Protein Bar  200
1 apple 40
Lunch
Veggie Pizza – 250 grams  200
1 tomatoes 40
Salad – 100 grams 40
Water or green tea 0
Afternoon Snack
Carrot Sticks with Hummus  150
3 crackers 60
Dinner
Grilled fish – 150 grams  170
Grilled asparagus or zucchini – 100 grams 60
Boiled potatoes – 100 grams 80
Water or green tea 0
Total 1348


 Day 7

Breakfast Calories
Yogurt with Cereal and Fruits 130
Black coffee or green tea 10
Mid Morning Snack
1 Toast with 1 tsp. of jam  115
1 banana 90
Lunch
Vegetable Lasagna or pasta with vegetables – 250 grams  275
Salad – 100 grams 40
2 crackers 60
Water or green tea 0
Afternoon Snack
Nuts – 50 grams  200
Dried fruits – 100 grams 120
Dinner
Roasted Brussels Sprouts – 150 grams  70
 Grapes -100 grams  50
Humus – 1 cup150 grams 120
Water or green tea 0
Total  1280