Diets & Weight Loss

 1-Weak Diet Plan

Monday 

This is no deprivation diet: You'll eat three meals and two snacks every day, plus each dish packs a filling balance of 45 % carbohydrates, 30 % protein, and 25 % healthy fats. When it comes to drinks, Forberg recommends sticking to no- and low-cal picks like coffee, tea, and water. And to accelerate  weight loss,The Biggest Loser trainer Bob Harper suggests doing 60 to 90 minutes of moderate work out four times a week. So get provoked, get started, and get prepared to watch your weight drop!

Breakfast

Half cup egg whites scrambled among one teaspoon olive oil, one teaspoon chopped basil, one teaspoon grated Parmesan, and Half cup cherry tomatoes
one slice whole-grain toast
Half cup blueberries
one cup skim milk

Snack

Half cup fat-free Greek yogurt topped with 1/4 cup sliced strawberries

Lunch

Salad made with 3/4 cup cooked bulgur, 4 ounces chopped grilled chicken breast, one tablespoon shredded low-fat cheddar, diced grilled veggies (2 tablespoons onion, 1/4 cup diced zucchini, Half cup bell pepper), one teaspoon chopped cilantro, and one tablespoon low-fat vinaigrette

Snack

2 tablespoons hummus and 6 baby carrots

Dinner

4 ounces grilled salmon
one cup wild rice with 1 tablespoon slivered toasted almonds
one cup wilted baby spinach with one teaspoon each olive oil, balsamic vinegar, and grated Parmesan
Half cup diced cantaloupe topped with
Half cup all-fruit raspberry sorbet and one teaspoon chopped walnuts

Tuesday

Breakfast

3/4 cup steel-cut or old-fashioned oatmeal prepared with water; stir in Half cup skim milk 2 links country-style turkey sausage one cup blueberries

Snack

Half cup fat-free ricotta cheese with Half cup raspberries and one tablespoon chopped pecans

Dinner

One turkey burger 3/4 cup roasted cauliflower and broccoli florets 3/4 cup brown rice 1 cup spinach salad with one tablespoon light balsamic vinaigrette

Wednesday

Breakfast

Omelet made with 4 egg whites and one whole egg, 1/4 cup chopped broccoli, 2 tablespoons each fat-free refried beans, diced onion, diced mushrooms, and salsa Quesadilla made with Half of one small corn tortilla and one tablespoon low-fat jack cheese Half cup diced watermelon

Snack

Half cup fat-free vanilla yogurt with one sliced apple and one tablespoon chopped walnuts

Lunch

Salad made with 2 cups chopped Romaine, 4 ounces grilled chicken, Half cup chopped celery, Half cup diced mushrooms, 2 tablespoons shredded low-fat cheddar, and one tablespoon low-fat Caesar dressing 1 medium nectarine one cup skim milk

Snack

one fat-free mozzarella string cheese stick
one medium orange

Dinner

4 ounces shrimp, grilled or sauteed with one teaspoon olive oil and one teaspoon chopped garlic one medium artichoke, steamed Half cup whole wheat couscous with 2 tablespoons diced bell pepper, 1/4 cup garbanzo beans, one teaspoon chopped fresh cilantro, and 1 tablespoon fat-free honey mustard dressing

Thursday

Breakfast

1 light whole-grain English muffin with 1 tablespoon peanut or almond butter and one tablespoon sugar-free fruit spread 1 wedge honeydew one cup skim milk 2 slices Canadian bacon

Snack

Yogurt parfait made with one cup low-fat vanilla yogurt, 2 tablespoons sliced strawberries or raspberries, and 2 tablespoons low-fat granola

Lunch

Wrap made with 4 ounces thinly sliced lean roast beef, one 6-inch whole wheat tortilla, 1/4 cup shredded lettuce, 3 medium tomato slices, one teaspoon horseradish, and one teaspoon Dijon mustard Half cup pinto beans or lentils with one teaspoon chopped basil and one tablespoon light Caesar dressing

Snack

8 baked corn chips with 2 tablespoons guacamole

Dinner

4 ounces grilled halibut Half cup sliced mushrooms sauteed with one teaspoon olive oil, 1/4 cup chopped yellow onion, and 1 cup green beans Salad made with  one cup arugula, Half cup halved cherry tomatoes, and one teaspoon balsamic vinaigrette Half cup warm unsweetened applesauce with 1/4 cup fat-free vanilla yogurt, one tablespoon chopped pecans and dash cinnamon

Friday

Breakfast

Burrito made with 1 medium whole wheat tortilla, 4 scrambled egg whites, one teaspoon olive oil, 1/4 cup fat-free refried black beans, 2 tablespoons salsa, 2 tablespoons grated low-fat cheddar, and 1 teaspoon fresh cilantro one cup mixed melon

Snack

3 ounces sliced lean ham

one medium apple

Lunch

Turkey burger Salad made with one cup baby spinach, 1/4 cup halved cherry tomatoes, Half cup cooked lentils, 2 teaspoons grated Parmesan, and one tablespoon light Russian dressing one cup skim milk

Snack

one fat-free mozzarella string cheese stick

one cup red grapes

Dinner

5 ounces grilled wild salmon Half cup brown or wild rice 2 cups mixed baby greens with one tablespoon low-fat Caesar dressing Half cup all-fruit strawberry sorbet with one sliced pear

Saturday

Breakfast

Frittata made with 3 large egg whites, 2 tablespoons diced bell peppers, 2 teaspoons chopped spinach, 2 tablespoons part-skim shredded mozzarella, and 2 teaspoons pesto Half cup fresh raspberries 1 small bran muffin one cup skim milk

Snack

Half cup low-fat vanilla yogurt with one tablespoon ground flaxseed and Half cup diced pear

Lunch

4 ounces sliced turkey breast Tomato-cucumber salad made with 5 slices tomato, 1/4 cup sliced cucumber, one teaspoon fresh chopped thyme, and 1 tablespoon fat-free Italian dressing 1 medium orange

Snack

Smoothie made with 3/4 cup skim milk, Half banana, Half cup low-fat yogurt, and 1/4 cup sliced strawberries

Dinner

4 ounces red snapper baked with one teaspoon olive oil, 1 teaspoon lemon juice, and Half teaspoon no-sodium seasoning 1 cup spaghetti squash with one teaspoon olive oil and 2 teaspoon grated Parmesan cheese one cup steamed green beans with 1 tablespoon slivered almonds

Sunday

Breakfast

2 slices Canadian bacon 1 whole-grain toaster waffle with sugar-free fruit spread 3/4 cup berries one cup skim milk

Snack

1/4 cup fat-free cottage cheese with 1/4 cup cherries and one tablespoon slivered almonds

Lunch

Salad made with 2 cups baby spinach, 4 ounces grilled chicken, one tablespoon chopped dried cranberries, 3 slices avocado, one tablespoon slivered walnuts, and 2 tablespoons low-fat vinaigrette1 apple1 cup skim milk

Snack

1/4 cup plain fat-free Greek yogurt with one tablespoon sugar-free fruit spread and one tablespoon ground flaxseed

1/4 cup blueberries

Dinner

4 ounces lean pork tenderloin stir-fried with onions, garlic, broccoli, and bell pepper Half cup brown rice 5 medium tomato slices with one teaspoon each chopped ginger, chopped cilantro, light soy sauce, and rice wine vinegar

Lose Ten Pounds Diet Plan

We've got simple, low-cal recipes for breakfast, lunch, and dinner, plus quick snack ideas to help you lose ten pounds in four weeks without going hungry.

The Healthier Way to Diet

We've created an simple menu of quick, energy-packed dishes to help you lose weight. Simply choose from the meals and snacks on these pages for a whole of Fifteen calories a day. Combine this eating plan with our exercise and you'll drop ten pounds this month and never feel hungry.

 

Healthy Takeout Ideas for Lunch

 >Starbucks Chicken Santa Fe Panini (Four Hundred calories)

>Quiznos Italiano Flatbread Sammie (Three Hundred Ninety calories)

>Chick-fil-A Chargrilled Chicken Sandwich and a big fruit cup (Four Hundred calories)

>P.F. Chang's Ginger Chicken with Broccoli and a bowl of wonton soup (Three Hundred Sixty Five calories), or Asian Grilled Salmon with brown rice and a small order of Garlic Snap Peas (Four Hundred Nine calories)

Healthy Takeout Ideas for Dinner

>Panera Bread Half Orchard Harvest Chicken Salad with a cup of Low-Fat Vegetarian Black Bean Soup and a two-ounce French baguette (Five Hundred Thirty calories), or Half Tomato Mozzarella Hot Panini and Half Classic Cafe Salad (Four Hundred Seventy calories)

>Moe's Southwest Grill Personal Trainer Salad (without tortilla shell) with Southwest Vinaigrette (Four Hundred Seventy Five calories), or a Homewrecker Junior Steak Burrito (Four Hundred Seventy Three calories)

>KFC Grilled Chicken Breast, mashed potatoes with gravy, green beans, and a large corn on the cob (Four Hundred ninety calories)

>Chili's Margarita Grilled Chicken with a house salad with fat-free honey mustard dressing (Five Hundred Ten calories), or Guiltless Grill Classic Sirloin with a cup of Chicken and Green Chile Soup (Four Hundred Sixty calories)

Healthy Snacks

Each snack is about One Hundred Fifty calories; eat two a day.

Gnu Foods Peanut Butter Bar and a flavored seltzer

One Skinny Cow Vanilla with Caramel Ice Cream Cone

One cup applesauce with two graham cracker halves

One cup Spicy Hot Low Sodium V8 with four celery sticks dipped in One tablespoon blue cheese dressing

One small mango, sliced and sprinkled with cayenne and lime juice to taste, and two gingersnaps

Hot chocolate, made with One packet fat-free hot-chocolate mix, and One medium pear

Two tablespoons guacamole with eight whole wheat pita chips

Smoothie, made with 2/3 cup nonfat Greek yogurt blended with 3/4 cup freezing strawberries and 1/3 cup skim milk

3/4 ounce cheddar cheese and a small apple

One Kashi TLC Cherry Dark Chocolate Chewy Granola bar and half cup skim milk

Half cup cooked shelled edamame with One teaspoon olive oil and a sprinkle sea salt

One ounce Kettle Brand Baked Hickory Honey Barbeque chips and One cup seltzer with two ounces fruit juice

One ounce whole-grain pretzels with two tablespoons tzatziki

One small nonfat cappuccino with sugar-free vanilla syrup and half Hershey's Special Dark chocolate bar