Diet Food Plans - Weight Loss Food Plan


Try our 7-day Weight Loss Food Plan to drop pounds and keep them off.


This 7-day 1,200-calorie weight loss food plan  is designed by Eating Well’s nutrition and culinary experts to offer delicious, nutritionally balanced meals for weight loss. The 1,200-calorie plan models healthy eating patterns you can follow for lifelong weight control. 

 

Weight Loss Food Plan

Weight Loss Food Plan

Weight Loss Food Plan




Day 1 of the Weight Loss Food Plan


Breakfast
  • 1 Cup Skim Milk
  • 1 Orange, medium
  • 1 Cup Cheerios Cereal

Morning Snack
  • 1 Cup Cantaloupe Melon

Lunch
  •  Vietnamese-Style Beef & Noodle Broth
  • 1 Whole-Wheat Pita Bread, small
  • 1 Cup Skim Milk
  • 1 Fudgsicle, no sugar added

Afternoon Snack
2 Tablespoons Prepared Hummus
3 Ounces Celery Sticks

Dinner
  • 1/2 Cup Cooked Brown Rice
  • Green & Yellow Beans with Wild Mushrooms
  • Roasted Cod with Warm Tomato-Olive-Caper Tapenade
  • 1/2 Banana, small
  •  



Day 2 of the Weight Loss Food Plan


Breakfast
  • 1 Cup Skim Milk
  • 1/2 Banana, small
  • 1 Cup Bran Flakes Cereal

Morning Snack
  • 1 Fruit & Nut Granola Bar

Lunch
  • Spicy Thai Shrimp Salad
  • 2 Cups Romaine Lettuce, shredded
  • 1 Whole-Wheat Pita Bread, small
  • Chocolate-Raspberry Frozen Yogurt Pops

Afternoon Snack
  • 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

Dinner
  • 1 Cup Steamed Brussels Sprouts
  • Almond-Crusted Chicken Fingers
  • 2/3 Cup Cooked Couscous
  • 1 Peach, medium



Day 3 of the Weight Loss Food Plan


Breakfast
  • 1 Whole-Wheat English Muffin
  • 1 Cup Skim Milk
  • 1/2 Cup Blueberries
  • 1 Teaspoon Fat Free Cream Cheese

Morning Snack
  • 1 Apple, small

Lunch
  • 1 Cup Tossed Salad Mix
  • 1 Tablespoon Fat Free Blue Cheese Salad Dressing
  • Spanish Tortilla
  • 1/2 Cup Fresh Pineapple
  • 1 Slide Reduced-Calorie Oatmeal Bran Bread

Afternoon Snack
  • 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

Dinner
  • Simple Sautéed Spinach
  • 1 Cup Skim Milk
  • Shrimp with Mango & Basil
  • 1/2 Cup Cooked Quinoa
  • 1 Nectarine, medium



Day 4 of Weight Loss Food Plan

Breakfast
  • 1 Cup Skim Milk
  • 1/2 Cup Hot Oatmeal
  • 1 Ounce Dried Fruit
  • 1 Tablespoon Walnuts

Morning Snack
  • 1 Kiwi

Lunch
  • 1 Cup Tossed Salad Mix
  •  Puerto Rican Fish Stew (Bacalao)
  • 1 Tablespoon Low Calorie Caesar Salad Dressing
  • 1 Slide Reduced-Calorie Oatmeal Bran Bread
  • 1 Cup Honeydew Melon


Afternoon Snack
  • 1 Cup Blackberries
  • 1 Cup Skim Milk


Dinner
  • 1/2 Cup Cooked Brown Rice
  • Maple-Glazed Chicken Breasts
  • Roasted Squash & Fennel with Thyme
  • 1/2 Cup Cooked Quinoa
  • 1 Nectarine, medium


Day 5 of the Weight Loss Food Plan


Breakfast
  • 1 Scrambled Egg
  • 1 Slice Reduced-Calorie Oatmeal Bran Bread
  • 1/2 Cup Grapefruit
  • 1 Cup Skim Milk

Morning Snack

  • 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

Lunch

  • 1 Cup Skim Milk
  • 1 Cup Tossed Salad Mix
  • 1 Tablespoon Fat Free French Salad Dressing
  • Chicken & White Bean Soup
  • 2 Sliced Reduced-Calorie Oatmeal Bran Bread

Afternoon Snack

  • 1/2 Cup Unsweetened Applesauce

Dinner

  • 1/2 Cup Cooked Quinoa
  • Bistro Beef Tenderloin
  • Roasted Baby Bok Choy
  • 1 Cup Strawberries





Day 6 of the Weight Loss Food Plan


Breakfast
  • 1 Cup Skim Milk
  • 1 Whole-Wheat English Muffin
  • 1 Teaspoon Creamy Peanut Butter
  • 1 Tablespoon Sugar-Free Jam

Morning Snack
  •  1 Orange, medium

Lunch
  • BLT Salad
  • 1 Cup Skim Milk
  • 1 Whole-Wheat Pita Bread, small
  • 1 Cup Watermelon

Afternoon Snack
  • 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

Dinner

  • Roasted Cod, Tomatoes, Orange & Onions
  • 2/3 Cup Cooked Brown Rice
  • Green Salad with Asparagus & Peas (Salat med Asparges og Ærter)
  • 1 Cup Cantaloupe Melon





Day 7 of the Weight Loss Food Plan



Breakfast
  • 1 Cup Skim Milk
  • 1 Plum
  • Quick Breakfast Taco

Morning Snack
  • 1 Apple, small

Lunch
  • 1 Veggie Burger
  • 1 Whole-Wheat Roll
  • Bok Choy-Apple Slaw
  • 1 Apricot

Afternoon Snack
  • 3 Ounces Carrot Sticks
  • 1/4 Cup Salsa

Dinner
  • 1 Cup Skim Milk
  • 1 Cup Tossed Salad Mix
  • 1 Tablespoon Low Calorie Caesar Salad Dressing
  • Grilled Pork Tenderloin Marinated in Spicy Soy Sauce
  • 1/2 Cup Cooked Brown Rice
  • 1 Peach, medium




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