7 DAYS TO

When it comes to fat loss, diet is more important than exercise. You can exercise for 1

hour BUT you still have 23 hours left to mess up your hard work by overeating.

Adjusting your diet is 70% of what you need to do in order to lose

weight and maintain a healthy weight. To lose

weight, calorie in MUST be less than

calorie out!

Avoid fad diets and crazy diets. You cannot stay on “vanity” diets for too long. This 7-day weight loss diet plan is as simple as possible.

This fat loss meal plan follows the simple idea

of eating small, well balanced meals all

through the day. With this meal plan you

would not feel deprived.

Each meal gives you a calorie composition of

roughly 45% carbohydrates, 30%

protein and 25% healthy fats. As for drinks, stick to

only low-calorie drinks like water, skimmed milk,

coffee, and green tea.

Monday - Breakfast* ¾ cup of white or steel-cut oats made with water; add ½ cup of skimmed milk and stir* 2 links of country style turkey sausage* 1 cup of blueberriesSnack* ½ cup of fat-free ricotta cheese with ½ cup of salsa sauce

Monday - Lunch* Greek Salad with Chicken made with: - 2 Cups of shredded lettuce romaine - 1 cup of chopped or diced pickles, cucumber, dill - 1 medium sized tomato - 1 ounce of feta cheese - 3 ounces of grilled chicken breast strips - 1 tablespoon of canned or bottled lemon juice - 1 tablespoon of olive oil * Oven baked fries made with: - 1 medium sized Potato - 1 tablespoon of olive oil - 1 teaspoon of salt (table salt) - 1 teaspoon of black pepperSnack* ½ cup of fat-free cottage cheese with 1 tablespoon of chopped pecans and ½ cup of raspberries

Monday - Dinner* 1 chicken burger* ¾ cup of brown rice* ¾ cup of broccoli florets and roasted cauliflower* 1 cup of spinach salad with 1 tablespoon of light balsamic vinaigrette

Tuesday - Breakfast* 1 whole grain toaster waffle with sugar free jam (fruit spread)* 2 slices of back bacon (Canadian bacon)* 1 cup of skimmed milk* ¾ cup of raspberriesSnack* ¼ cup of cherries with ¼ cup of fat-free cottage cheese and 1 tablespoon of slivered almond nuts

Tuesday - Lunch* Chicken salad made with: - 4 ounces of grilled chicken - 2 cups of baby spinach - 3 slices of avocado - 1 tablespoon of chopped dried cranberries - 2 tablespoons of low fat balsamic vinaigrette - 1 tablespoon of chopped walnuts* 1 cup of skimmed milk* 1 appleSnack* ¼ cup of vitamin D-fortified or fat-free plain Greek yogurt mixed with 1 tablespoon of ground flaxseed and 1 tablespoon of sugar-free jam (fruit spread)* ½ cup of blackberries

Tuesday - Dinner* 4 ounces of lean pork fillet (pork tenderloin) stir-fried with bell pepper, onions, broccoli and garlic.* ½ cup of brown rice* 5 medium sized tomato cut into slices mixed with 1 teaspoon each of chopped cilantro, rice wine vinegar, chopped ginger and light soy sauce

Wednesday - Breakfast* 1 light whole wheat English muffin with 1 tablespoon of sugar-free jam (fruit spread) and 1 tablespoon of almond or peanut butter* 1 cup of skimmed milk* 2 slices of back bacon (Canadian bacon)* 1 wedge of honeydew (honeymelon)Snack* Yogurt parfait prepared with: - 1 cup of fat-free vanilla-flavored Greek yogurt - 2 tablespoons of low-fat granola - 2 tablespoon of sliced raspberries (or strawberries)

Wednesday - Lunch* Wrap sandwich (burrito) made with: - 4 ounces of thinly sliced roast lean beef - ¼ cup of shredded lettuce - one 6-inch whole grain tortilla - 1 teaspoon of Dijon mustard - 1 teaspoon of horseradish - 3 medium size tomato slices* ½ cup of lentils or pinto beans with 1 tablespoon of light Caesar salad dressing and 1 teaspoon of chopped basilSnack* 8 baked corn chips and just 2 tablespoons of guacamole as dip

Wednesday - Dinner* 4 ounces of grilled halibut fish* ½ cup of sliced mushrooms fried with: - 1 teaspoon of olive oil - 1 cup of green beans - ¼ cup of sliced yellow onions* Salad prepared with: - ½ cup of halved cherry tomatoes - 1 cup of arugula - 1 teaspoon of light balsamic vinaigrette* ½ cup of unsweetened applesauce (warm) mixed with: - ¼ cup of fat-free vanilla-flavored Greek yogurt - 1 tablespoon of dash cinnamon - 1 tablespoon of chopped pecans

Thursday - Breakfast* 1 slice of toasted whole-wheat bread* ½ cup of egg whites scrambled with: - 1 teaspoon of olive oil - ½ cup of cherry tomatoes - 1 teaspoon of grated Parmesan cheese - 1 teaspoon of chopped basil leaves* ½ cup of blueberries* 1 cup of skimmed milkSnack* ½ cup of fat-free vanilla-flavored Greek yogurt topped with ¼ cup of sliced strawberries

Thursday - Lunch* Salad prepared with: - ¾ cup of cooked bulgur wheat - ¼ cup of diced zucchini - 2 tablespoon of chopped onions - ½ cup of bell peppers - 1 tablespoon of shredded (or grated) low-fat cheddar cheese - 4 ounces of chopped grilled chicken breast - 1 teaspoon of chopped coriander leaves (cilantro leaves) - 1 tablespoon of low-fat balsamic vinaigretteSnack* 7 baby carrots with 2 tablespoons of hummus as dip

Thursday - Dinner* 4 ounces of grilled salmon fish* 1 cup of wild rice (Indian rice) with 1 tablespoon of slivered toasted almond nuts* 1 cup of wilted baby spinach mixed with: - 1 teaspoon of grated Parmesan - 1 teaspoon of olive oil - 1 teaspoon of balsamic vinegar* ½ cup of diced cantaloupe mixed with: - ½ cup of raspberry sorbet - 1 teaspoon of chopped walnuts

Friday - Breakfast* Omelet prepared with: - 3 whole eggs, - ¼ cup of chopped broccoli - 2 tablespoons of diced onions - 2 tablespoons of salsa - 2 tablespoons of fat free re-fried beans - 2 tablespoons of diced mushrooms* Quesadilla prepared with: - ½ of one small wheat tortilla (or corn tortilla) - 1 tablespoon of low-fat Monterey jack cheese* ½ cup of diced watermelonSnack* ½ cup of fat-free vanilla-flavored Greek yogurt with: - 1 tablespoon of chopped walnuts - 1 sliced apple

Friday - Lunch* Salad prepared with: - 4 ounces of grilled chicken - 2 cups of chopped iceberg lettuce - ½ cup of diced mushrooms - ½ cup of chopped celery - 2 tablespoon of grated low-fat cheddar cheese - 1 tablespoon of low-fat Caesar dressing* 1 cup of skimmed milk* 1 medium peach (nectarine)Snack* 1 medium size orange* 1 low-fat mozzarella string cheese

Friday - Dinner* 4 ounces of shrimp, fried quickly or grilled with 1 teaspoon of olive oil and 1 teaspoon of chopped garlic* 1 steamed medium size artichoke* ½ cup of whole-wheat couscous with: - ¼ cup of garbanzo beans - 1 teaspoon of chopped cilantro - 2 tablespoon of diced bell peppers - 1 tablespoon of low-fat honey mustard vinaigrette

Saturday - Breakfast* Burrito (wrap sandwich) prepared with:

- 1 medium size whole wheat grain tortilla- 3 scrambled eggs- 1 teaspoon of olive oil- 2 tablespoons of grated (or shredded) low- fat cheddar cheese

- 2 tablespoons of salsa - 1 teaspoon of fresh cilantro - ¼ cup of fat free re-fried black beans* 1 cup of mixed melonSnacks* 1 medium size apple* 3 ounces of sliced lean ham

Saturday - Lunch* 1 chicken burger* Salad prepared with:

- 1 cup of baby spinach - ½ cup of cooked lentils - ¼ cup of halved cherry tomatoes - 2 teaspoons of grated Parmesan cheese - 1 tablespoon of light Russian salad dressing* 1 cup of skimmed milkSnacks* 1 cup of red grapes* 1 low-fat mozzarella cheese stick

Saturday - Dinner* ½ cup of Indian rice (wild rice) or brown rice* 2 cups of mixed baby greens salad with 1 tablespoon of low fat Caesar salad dressing* 5 ounces of grilled wild salmon fish* ½ cup of strawberry sorbet with 1 pear (cut into slices)

Sunday - Breakfast* Frittata prepared with: - 3 whole eggs - 2 teaspoons of chopped spinach - 2 tablespoons of shredded mozzarella cheese - 2 tablespoons of diced bell peppers - ½ cup of fresh raspberries and 2 teaspoons of pesto* 1 small size bran muffin* 1 cup of skimmed milkSnack* ½ cup of fat-free vanilla-flavored Greek yogurt with: ½ cup of diced pear 1 tablespoon of ground flaxseed

Sunday - Lunch* Cucumber-tomato salad prepared with:

- ¼ cup of sliced cucumber- 5 slices of tomato- 1 teaspoon of chopped fresh thyme leaves- 1 tablespoon of low-fat Italian salad dressing

* 4 ounces of sliced turkey breast* 1 medium size orangeSnack* Smoothie prepared with:

- ½ banana- ½ cup of low-fat Greek yogurt- ¼ cup of sliced strawberries- ¾ cup of skimmed milk

Sunday - Dinner* 1 cup of Spaghetti squash (vegetable spaghetti) with:

- 2 teaspoon of grated Parmesan cheese- 1 teaspoon of olive oil

* 1 cup of steamed green beans mixed with 1 tablespoon of slivered almond nuts* 4 ounces of red snapper fish that was baked with:

- 1 teaspoon of lemon juice- ½ teaspoon of salt-free seasoning- 1 teaspoon of olive oil

You would be consuming between 1800 – 2000

calories a day of healthy foods with this weight loss

diet plan. So, it is very important that you also exercise while following

this meal plan.

Do either a combination of cardio exercise and weight training or high intensity bodyweight

exercises 3 – 5 times a week and you would be burning off your excess body fat in no time!

If you want more information about this weight loss diet plan visit this page now:http://bit.ly/2fZwvPt

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