6 Day Diet Plan for Weight Loss

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Diet Plan for Weight Loss

In this weekly diet plan for weight loss, you will eat 3 meals and 2 snacks in your daily routine of diet plan.

Along with these dishes your dishes will contain  45% of carbohydrates, 30% protein, and 26% of healthy fats.

In a weekly diet plan, you must have to drink only coffee, tea, and water.

Monday 

Breakfast:

  1. ½ cup of egg whites with olive oil 1 teaspoon, chopped basil, grated parmesan, and cherry tomatoes ½ cup.
  1. whole-grain toast – 1 slice
  2. Blueberries ½ cup
  3. Skim milk 1 cup

Snack:

  1. Fat-free Greek yogurt ½ topped with sliced strawberries ¼.

Lunch:

  1. Salad of ¾  cup of cooked bulgur and ounces of chicken breast chopped and grilled, 1 teaspoon of low-fat cheddar which is shredded, diced, or grilled veggies it includes 2 tablespoons of online, ¼ cup of diced zucchini, ½ cup of bell pepper, 1 teaspoon of chopped cilantro and 1 tablespoon of low-fat vinaigrette.

Snack: 

Hummus 2 tablespoons and baby carrots 6.

Dinner:

  1. 4 ounces of grilled salmon.
  2. Wild rice 1 cup, 1 tablespoon silver toasted almonds.
  3. Wilted baby spinach 1 cup with 1 teaspoon olive oil, greeted parmesan, and balsamic vinegar.
  4. ½ cup of diced cantaloupe topped
  5. All fruit raspberry sorbet ½ cup and 1 teaspoon of chopped walnuts.

Tuesday

Breakfast

  1. ¾  cup of steel-cut or oatmeal prepared like old fashioned with water and then stirred in ½ cup skim milk.
  2. Turkey sausage ( linked by 2 countries )
  3. Blueberry 1 cup

Snacks

  1. ½ cup of fat-free ricotta cheese with ½ cup of raspberries. 1 tablespoon of chopped pecans.
  2. ½ cup of fat-free cottage cheese, ½ cup of salsa.

Dinner 

  1. One turkey burger
  2. Roasted cauliflower and broccoli ¾ florets
  3. Brown rice ¾ cup
  4. Spinach salad with light balsamic vinaigrette 1 tablespoon.

Wednesday

Breakfast:

1.4 egg white omelet or 1 egg,  ¼ chopped broccoli, fat-free refried beans – 2 tablespoons, diced onion mushroom, and salsa.

  1. Make a quesadilla with ½ one small corn tortilla and low-fat jack cheese.
  2. Diced watermelon ½ cup

Snack:

  1. ½ cup of fat-free vanilla yogurt with sliced 1 apple and chopped walnuts 1 teaspoon.

Lunch:

  1. 2 cups chopped romaine salad, ounces grilled chicken 4, ½ cup of chopped celery, ½ cup of diced mushrooms, shredded low-fat cheddar 2 tablespoons, and low fat caesar dressing – 1 tablespoon
  2. One medium nectarine
  3. Skim milk 1 cup

Snack:

  1. One fat-free Mozzarella string cheese stick
  2. One medium orange

Dinner:

  1. 4 Ounces shrimp which is grilled and sauteed with olive oil 1 teaspoon and chopped garlic  1 teaspoon.
  2. 1 steamed Artichoke medium
  3. Whole white couscous ½ cup with two tablespoons diced bell pepper, garbanzo beans ½ cup, chopped fresh cilantro 1 teaspoon, and one tablespoon of fat-free honey mustard dressing.

Thursday

Breakfast

  1. Burrito: whole wheat tortilla,  scrambled egg whites 4, one tablespoon olive oil, ¼ cup of fat-free refried black beans, salsa 2 tablespoons, grated low-fat cheddar 2 tablespoons and fresh cilantro 1 teaspoon.
  2. Mixed melon 1 cup

Snack:

  1. Sliced lean ham of 3 ounces
  2. One apple medium size

Lunch:

  1. Turkey burger or any other veg burger
  2. Salad of 1 cup small size spinach, ¼ cup of halved cherry tomatoes, ½ cup of cooked lentils, grated parmesan 2 tablespoons. and one tablespoon of light Russian dressing.
  3. Skim milk 1 cup

Snack:

  1. One fat-free mozzarella string with a cheese stick
  2. Red grapes 1 cup

Dinner: 

  1. Grilled wild salmon of  5 ounces.
  2. brown and wild rice ½ cup.
  3. Mix baby greens 2 cups with low-fat caesar dressing 1 tablespoon.
  4. ½ cup of all strawberry sorbet with 1 pear sliced.

Friday

Breakfast

  1. Fritta ( made with 3 large eggs ), 2 tablespoons of diced bell peppers, 2  teaspoons of chopped spinach, 2 tablespoons of skim shredded mozzarella, and 2 teaspoons of pesto ½  of fresh raspberries.
  2. One small bran muffin
  3. One cup of skim milk

Snack:

  1. ½ cup of low-fat vanilla yogurt with 1 tablespoon of ground flaxseed and ½  cup of diced pear.

Lunch:

  1. Sliced turkey breast of 4 ounces.
  2. Salad of tomato and cucumber made with 5 slices of tomato, ¼ cup of sliced cucumber, 1 teaspoon of fresh chopped thyme, and one tablespoon of fat-free Italian dressing.
  3. 1 medium-sized orange.

Snack:

  1. Smoothie made of ¾  cup of skim milk, ½ banana, ½ cup of low-fat yogurt, and ¼ cup of sliced strawberries.

Dinner:

  1. Red snapper of 4 ounces bakes them with 1 teaspoon of olive oil, 1 teaspoon of lemon juice, and ½ teaspoon of no-sodium seasoning.
  2. 1 cup of spaghetti squash with one teaspoon of olive oil and two teaspoons of grated or parmesan cheese.
  3. 1 cup of steamed green beans with one tablespoon of slivered almonds.

Saturday 

Breakfast

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

Snack:

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

Lunch:

  1. Salad of  2 cups  spinach, grilled chicken of 4 ounces, chopped dried cranberries 1 tablespoon, slices of 3 avocados, 1 tablespoon of slivered walnuts, and 2 tablespoons of low-fat vinaigrette
  2.  1 apple
  3. 1 cup skim milk

Snack:

  1. ¼ cup of plain fat-free Greek yogurt, 1 tablespoon of sugar-free fruit spread, and one tablespoon of ground flaxseed.
  2. ¼ cup of blueberries

Dinner:

  1. Lean pork tenderloin stir-fried of 4 ounces with onions, garlic, broccoli, and bell pepper.
  2. ½ cup of brown rice.
  3. 5 Tomato slices in medium size with one teaspoon of chopped ginger, chopped cilantro, light soy sauce, and rice vinegar.

 

You should follow the weekly diet plan for smoothie weight loss. In this diet plan, you will not face any side effects or weakness as well.

Related Links – Benefits of Exercise, Best Supplements For Weight Loss

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