Lose Up To 10 KG In Just 15 Days With This Weekly Diet Plan

Can I Lose weight in 7 days

Follow this day by day or weekly meal plan and you’ll be craving “good fats” all spring long

This meal program follows Canada’s Food Guide and gives the daily nutrition required for an adult woman: at least 25 g of fiber; seven to eight servings of fruit and vegetables; six to seven servings of grain products; and 2 servings of meat and alternatives.

lose-weight

#Saturday

Breakfast (total 353 calories)

  • Coffee with 1 teaspoon (5 mL) moderate 5% cream, 1 teaspoon artificial sweetener 26 calories
  • 1 fried egg (cooked in skillet ) between 2 pieces whole-wheat toast with 1 teaspoon non-hydrogenated margarine 267 calories
  • 1 cup (250 mL) fortified almond drink 60 calories

Snack

  • 1/4 cup (60 mL) store-bought trail mix with nuts and dried fruit 173 calories

Lunch (total 336 calories)

  • 1 serving Warm Sweet-Potato Kale Salad 192 calories
  • 1 cup (250 mL) blueberries 84 calories
  • 1 cup fortified almond drink 60 calories

Snack (total 141 calories)

  • 2 little whole-wheat crackers 36 calories
  • 1 medium banana 105 calories

Dinner (total 378 calories)

  • 1 serving Turkey Kebabs on Pita 354 calories
  • 1/2 medium green pepper and 1/2 orange pepper, grilled 24 calories

Snack (total 130 calories)

  • 1 medium apple 95 calories
  • 1 brown-rice cake 35 calories

Total daily calories: 1,511

#Sunday

Breakfast (total 382 calories)

  • Coffee with 1 teaspoon (5 mL) moderate 5% cream, 1 tsp artificial sweetener 26 calories
  • 1 cup (250 mL) whole-wheat cereal and 1/2 cup (125 mL) fresh blueberries 170 calories (cereal), 42 calories (blueberries),
  • 1 cup fortified almond beverage 60 calories
  • 10 dry roasted peppers 84 calories

Snack

  • 10 grapes 34 calories

Lunch (total 378 calories)

  • 1 serving Turkey Kebabs on Pita 354 calories
  • 1/2 medium green pepper and 1/2 orange pepper, grilled 24 calories

Snack

  • 1 medium apple 95 calories

Dinner (total 603 calories)

  • 1 serving Fusilli with Meatballs 386 calories
  • 1 cup (250 mL) cooked carrots and peas on the side 94 calories
  • 1 glass (5 oz/142 mL) red wine 123 calories

Snack (total 95 calories)

  • 1 brown-rice cake 35 calories
  • 1 cup (250 mL) fortified almond drink 60 calories

Total daily calories: 1,587

#Monday

Breakfast (total 230 calories)

  • Coffee with 1 teaspoon (5 mL) moderate 5% cream, 1 teaspoon artificial sweetener 26 calories
  • One Summer Berry Muffin 100 calories
  • 1 Tbsp (15 mL) light peanut butter 44 calories
  • 1 cup (250 mL) fortified almond drink 60 calories

Snack

  • 1 medium pear 103 calories

Lunch (total 413 calories)

  • 1 serving Steak & Sweet Potato Stir-Fry served with 1/2 large pita 328 calories (stir-fry), 85 calories (pita)

Snack (total 152 calories)

  • 20 grapes 68 calories
  • 10 dry roasted peppers 84 calories

Dinner (total 427 calories)

  • 1 serving Maple Baked Salmon with Chopped Almonds 260 calories
  • 1 cup (250 mL) steamed green beans 44 calories
  • 1 glass (5 oz/142 mL) red wine 123 calories

Snack (total 95 calories)

  • 1 cup (250 mL) fortified almond drink 60 calories
  • 1 brown rice cake 35 calories

Total daily calories: 1,420

#Tuesday

Breakfast (total 350 calories)

  • Coffee with 1 teaspoon (5 mL) moderate 5% cream, 1 tsp artificial sweetener 26 calories
  • 3/4 cup (175 mL) quick-cooking oatmeal’ produced with water and 1/2 cup (125 mL) fresh blueberries 124 calories (oatmeal), 42 calories (blueberries)
  • 1 cup (250 mL) fortified almond beverage 60 calories
  • 10 dry roasted peppers 84 calories

Snack

  • 1 medium apple 95 calories

Lunch (total 350 calories)

  • 1 Skinny Tuna Sandwich 258 calories
  • 1 cup (250 mL) fortified almond drink 60 calories
  • 8 medium strawberries 32 calories

Snack

  • 1/4 cup (60 mL) store-bought trail mix with nuts and dried fruit 173 calories

Dinner (total 507 calories)

  • 1 serving leftover Steak & Sweet Potato Stir-Fry served with 1/2 big pita 328 calories (stir-fry), 85 calories (pita)
  • 1 cup (250 mL) cooked peas and carrots on the side 94 calories

Snack (total 64 calories)

  • 1 brown rice cake 35 calories
  • 1 block (1×1 in.) low-fat cheddar cheese 29 calories

Total daily calories: 1,525

#Wednesday

Breakfast (total 401 calories)

  • Coffee with 1 teaspoon (5 mL) moderate 5% cream, 1 teaspoon artificial sweetener 26 calories
  • 1 Tim Hortons English muffin with cheese and egg 280 calories
  • 1 medium apple 95 calories

Snack (total 64 calories)

  • 1 brown-rice cake 35 calories
  • 1 block (1×1 in.) low-fat cheddar cheese 29 calories

Lunch (total 408 calories)

  • 1 serving leftover Fusilli with Meatballs 386 calories
  • 1/2 cup (125 mL) cucumber slices 8 calories
  • 1/2 cup cherry tomatoes 14 calories

Snack

  • 1 medium orange 65 calories

Dinner (total 418 calories)

  • 1 serving Chicken Jamboree 196 calories
  • 1 cup (250 mL) cooked quinoa on the side 222 calories

Snack

  • 1 packed maple cookie 110 calories
  • Total daily calories: 1,466

#Thursday

Breakfast (total 230 calories)

  • Coffee with 1 teaspoon (5 mL) moderate 5% cream, 1 tsp artificial sweetener 26 calories
  • 1 Summer Berry Muffin 100 calories
  • 1 Tbsp (15 mL) light peanut butter on the muffin 44 calories
  • 1 cup (250 mL) fortified almond beverage 60 calories

Snack

  • 1 medium banana 105 calories

Lunch (total 512 calories)

  • Turkey sandwich on whole-wheat bun with bacon, lettuce and tomatoes from Tim Hortons 370 calories
  • 1 medium apple 72 calories
  • 1 Timbit 70 calories

Snack (total 224 calories)

  • 2 Tbsp (30 mL) trail mix with nuts and seeds 173 calories
  • 3 apricots 51 calories

Dinner (total 356 calories)

  • 1 serving Shrimp & Feta Couscous 296 calories
  • 1 cup (250 mL) fortified vanilla drink 60 calories

Snack

  • 1 medium pear 96 calories

Total daily calories: 1,523

#Friday

Breakfast (total 353 calories)

  • Coffee with 1 teaspoon (5 mL) moderate 5% cream, 1 teaspoon artificial sweetener 26 calories
  • 1 fried egg (cooked in skillet ) between 2 pieces whole-wheat toast with 1 teaspoon non-hydrogenated margarine 267 calories
  • 1 cup (250 mL) fortified almond drink 60 calories

 Snack

1/2 avocado, mashed, with 5 low-sodium tortilla chips 193 calories

Lunch (total 356 calories)

  • 1 serving leftover Shrimp & Feta Couscous 296 calories
  • 1 cup (250 mL) fortified vanilla drink 60 calories

Snack (total 77 calories)

  • 1/2 cup (125 mL) blueberries 42 calories
  • 1 brown-rice cake’ 35 calories

Dinner (total 505 calories)

  • 1 light beer 110 calories
  • 1 big Caesar salad (from a restaurant, made with romaine lettuce, bacon bits, croutons and Parmesan cheese) with light Caesar dressing 395 calories

Snack

  • 1 medium apple 95 calories
  • Total daily calories: 1,579

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