In case you are wondering, weight loss doesn’t have to be your goal. To be happy. To fall in love. To not get the job you want. Do you want to lose weight in order to be healthier? Great. Be aware that your body size doesn’t have to be the only thing that determines your health. It is important to feel good and take care of your body. This can look different from one person to another.
A diet plan is a great way to help you make healthy lifestyle changes or lose weight.
Cheryl Forberg, R.D. nutritionist for The Biggest Loser, has created this 7-day weight loss diet plan. It is similar to the one used by competitors. This easy-to-follow plan will help you feel rejuvenated and shed weight (if you wish). in no time. (Want to follow a longer plan?) The 30-Day Clean-ish Eating Challenge is available.
It’s not a deprivation diet. You will eat three meals and two snacks per day. Each dish also contains a healthy balance of 45 percent carbohydrates and 30 percent protein. Forberg suggests sticking to low- and no-cal beverages like water, tea, and coffee.
Bob Harper, the Biggest Loser trainer suggests that you do 60-90 minutes of moderate exercise four days a week to help accelerate weight loss and build strength. You can also read this article: How to Create Your Own Workout Plan for Weight Loss
Monday
Breakfast:
1/2 cup egg whites, 1 tablespoon olive oil, 1 cup chopped basil, 1 cup grated Parmesan and 1/2 cup cherry tomatoes.
* 1 slice whole-grain toast
* 1/2 cup blueberries
* 1 cup skim milk
Snack:
* 1/2 cup fat-free Greek Yogurt topped with 1/4 Cup Sliced Strawberry
Lunch:
* Salad with 3/4 cup bulgur, 4 ounces chopped chicken breast, 1 teaspoon shredded low fat cheddar, diced vegetables (2 tablespoons onion and 1/4 cup diced zucchini and 1/2 cup bell pepper), 1 tablespoon low-fat dressing, 1 teaspoon chopped cilantro.
Snack:
* 2 tablespoons Hummus and 6 baby carrots
Dinner:
* 4 oz grilled salmon
* 1 cup wild rice, 1 tablespoon slivered almonds
* 1 cup wilted baby greens with 1 teaspoon each olive, balsamic vinegar and grated Parmesan
* 1/2 cup chopped cantaloupe, topped with
1/2 cup all-fruit raspberry and 1 teaspoon chopped walnuts
dilyaz/shutterstock Tuesday
Breakfast:
1/4 cup old-fashioned or steel-cut oatmeal, mixed with water. Add 1/2 cup skim milk.
* 2 links country-style turkey sausage
* 1 cup blueberries
Snack:
* 1/2 cup fat-free Ricotta cheese, 1/2 cup raspberries, and 1 tablespoon chopped Pecans
Snack:
1/2 cup fat-free cottage Cheese with 1/2 cup salsa
Dinner:
* 1 turkey burger
* 3/4 cup roasted broccoli florets and cauliflower
* 3/4 cup brown rice
* 1 cup spinach salad, 1 tablespoon light balsamic vinegar dressing
Gorenkova Evgenija/Shutterstock Wednesday
Breakfast:
*Omelette made with 4 egg yolks and 1 whole eggs, 1/4 cup chopped broccoli and 2 tablespoons each fat free refried beans and diced onion.
* Quesadilla made from 1/2 of a small corn tortilla and 1 teaspoon low-fat Jack cheese
1/2 cup chopped watermelon
Snack:
* 1/2 cup fat-free vanilla Yogurt with 1 sliced Apple and 1 tablespoon chopped Walnuts
Lunch:
* Salad with 2 cups chopped Romaine, 4oz grilled chicken, 1/2 cup chopped celery and 1/2 cup diced mushrooms. 2 tablespoons low-fat cheddar cheese, 1 tablespoon low fat Caesar dressing.
* 1 medium nectarine
* 1 cup skim milk
Snack:
* 1 fat-free mozzarella string cheese stick
* 1 medium orange
Dinner:
* 4 ounces shrimp grilled or sauteed in 1 teaspoon olive oil with 1 teaspoon chopped garlic
* 1 medium artichoke, steamed
1/2 cup whole wheat Couscous, 2 tablespoons diced bell Pepper, 1/4 cup Garbanzo Beans, 1 teaspoon chopped Fresh Cilantro, and 1 tablespoon fat free Honey Mustard Dressing
Alexander Prokopenko/Shutterstock Thursday
Breakfast:
* 1 whole-grain English muffin, 1 tablespoon nut butter, and 1 tablespoon sugar-free spread
* 1 wedge honeydew
* 1 cup skim milk
* 2 slices Canadian bacon
Snack:
* Yogurt parfait made from 1 cup low fat vanilla yogurt, 2 tablespoons sliced raspberries or strawberries, and 2 tablespoons of low-fat granola
Lunch:
* This wrap is made with 4 ounces of thinly sliced lean beef, 1 6-inch whole grain tortilla, 1/4 cup shredded salad, 3 medium tomato pieces, 1 teaspoon horseradish and 1 teaspoon Dijon mustard
1/2 cup pinto beans/lunch with 1 teaspoon chopped basil, 1 tablespoon light Caesar dressing
Snack:
* 8 baked corn chips and 2 tablespoons of guacamole
Dinner:
* 4 ounces of grilled halibut
1 tablespoon olive oil, 1/4 cup chopped onion and 1 cup green bean sauteed in 1/2 cup sliced mushrooms
* Salad with 1/2 cup halved cherry tomato, 1 cup arugula and 1 teaspoon balsamic vinegar dressing
1 cup warm, unsweetened applesauce and 1/4 cup fat-free vanilla yogurt
* 1 tablespoon chopped pecans, and dash cinnamon
Elena Veselova/Shutterstock Friday
Breakfast:
* Burrito made from: 1 medium whole-wheat tortilla, 4 scrambled eggs whites, 1/4 cup fat free refried beans, 1 teaspoon olive oil and 2 tablespoons salsa. 2 tablespoons grated lowfat cheddar and 1 teaspoon fresh cilantro.
* 1 cup mixed melon
Snack:
* 3 ounces of sliced lean meat
* 1 medium apple
Lunch:
* Turkey burger (or any of these veggie patties)
* Salad with 1 cup baby spinach and 1/4 cup halved cherries tomatoes, 1/2 cup cooked lentils and 2 teaspoons grated Parmesan. 1 tablespoon light Russian dressing.
* 1 cup skim milk
Snack:
* 1 fat-free mozzarella string cheese stick
* 1 cup red grapes
Dinner:
* Grill wild salmon for 5 oz
* 1/2 cup wild or brown rice
* 2 cups chopped baby greens, 1 tablespoon low-fat Caesar dressing
* 1/2 cup strawberry sorbet all-fruit with 1 sliced pear
Zoeytoja/Shutterstock Saturday
Breakfast:
* Frittata with 3 large eggs whites, 2 tablespoons chopped bell peppers, 2 cups chopped spinach, 2 spoons part-skim mozzarella and 2 teaspoons pesto 1/2 Cup fresh raspberries
* 1 small bran muffin
* 1 cup skim milk
Snack:
1/2 cup low-fat vanilla yogurt, 1/2 cup diced pear and 1 tablespoon ground flaxseed.
Lunch:
* 4 ounces of sliced turkey breast
* Tomato-cucumber Salad made with 5 slices of tomato, 1/4 cup sliced cucumber, 1 teaspoon fresh chopped Thyme and 1 tablespoon fat-free Italian Dressing
* 1 medium orange
Snack:
* Smoothie with 3/4 cup skimmilk, 1/2 banana, 1/2 Cup low-fat yogurt and 1/4 cup sliced strawberries. (Psst: Check out these other weight loss smoothie options.
Dinner:
* 4 ounces of red snapper, baked in 1 teaspoon olive oil, 1 tablespoon lemon juice and 1/2 teaspoon no salt seasoning
* 1 cup spaghetti squash, 1 teaspoon olive oil, and 2 teaspoons grated Parmesan cheese
* 1 cup steamed green bean mixture with 1 tablespoon slivered nuts
Littleaom/Shutterstock Sunday
Breakfast:
* 2 slices Canadian bacon
* 1 whole-grain waffle with sugar-free spread
* 3/4 cup berries
* 1 cup skim milk
Snack:
1/4 cup fat-free cottage Cheese with 1/4 cup cherries, 1 tablespoon slivered Almonds
Lunch:
* Salad with 2 cups baby spinach, 4oz grilled chicken, 1 teaspoon chopped dried cranberries and 3 slices avocado. 2 tablespoons low fat vinaigrette.
* 1 apple
* 1 cup skim milk
Snack:
1/4 cup plain fat-free Greek Yogurt with 1 tablespoon sugar-free fruit spread, 1 tablespoon ground flaxseed
* 1/4 cup blueberries
Dinner:
* 4 ounces of lean pork tenderloin stir-fried in onions, garlic and broccoli.
* 1/2 cup brown rice
* 5 medium tomatoes slices with 1 teaspoon each chopped cilantro, chopped ginger, light soy sauce, rice wine vinegar
