Nowadays, a lot of people have problems with overweight. Therefore, in order to stay healthy people try to lose their weight. Hence, part of slimming down involves a simple, sensible exercise and eating plan. Below there is a perfect week-long menu for our Lose 20 Pounds Fast Diet program. Namely, over the next 90 days you need to consume 1,200 calories daily plus calorie-free beverages as desired. Likewise, you have to take a multivitamin and a 400-milligram calcium supplement per day.
Check out this 7 Day 1200 Calorie Meal Plan:
- Breakfast – 1 banana, 1 cup fat-free milk and 3/4 cup bran flakes
- Lunch– sandwich: 1 mini whole wheat pit, 3 ounces turkey breast, 1/2 roasted pepper, 1 teaspoon light mayonnaise, mustard, lettuce ,1 stick part-skim mozzarella string cheese and 2 kiwifruits as a dessert
- Dinner- 2 sliced plum tomatoes sprinkled with 2 tablespoons grated Parmesan cheese, 4 ounces broiled flounder or sole, 1 cup cooked couscous,1 cup steamed broccoli and 1 fat-free pudding cup
- Breakfast– smoothie: blend 1 cup frozen berries, 8 ounces fat-free milk and1/2 banana;1/2 English muffin spread with 1 teaspoon light margarine .
- Lunch– 6 ounces light yogurt,15 grapes, 1 cup vegetarian vegetable soup,1 veggie burger in a mini whole wheat pita with lettuce and salsa.
- Dinner– Barbecue chicken: brush 4 ounces boneless , skinless breast with barbecue sauce;
1/2 cup vegetarian baked beans, 3 small boiled red potatoes topped with 1 teaspoon light margarine and a pinch of dill.
- Breakfast- Oatmeal: In the microwave, cook 1/2 cup quick-cooking oats with 3/4 cup fat-free milk; 1/2 apple, chopped; 1 teaspoon honey; and a pinch of cinnamon at the end.
- Lunch- Chicken salad: First, toss 4 ounces shredded skinless roast chicken breast with 1/4 cup sliced red grapes, add 1 tablespoon slivered almonds, 1 tablespoon light mayonnaise, and 1 tablespoon fat-free sour cream. Then serve over lettuce. At the end you can have a banana.
- Dinner- cups spinach,1 low-fat frozen fudge bar, 4 ounces steamed shrimp, 1 baked potato topped with 3 tablespoons salsa and 1 tablespoon fat-free sour cream
- Breakfast-1/2 toasted English muffin topped with 1/2 small apple, sliced, and 1 ounce shredded reduced-fat cheese, any type. Microwave 30 seconds on High. And you can have 6 ounces light yogurt sprinkled with 1 tablespoon slivered almonds at the end.
- Lunch- 1 cup tomato soup, a sandwich: (1 mini whole wheat pit, 3 ounces thinly sliced roast beef, 1 teaspoon horseradish, mustard, tomato slices, and lettuce). Eventually,1 cup raw veggies and 1 pear.
- Dinner-3 ounces poached salmon Slaw: Toss 1 1/4 cups coleslaw mix and 2 sliced green onions with 2 tablespoons fat-free dressing (no more than 30 calories per 2 tablespoons), 3/4 cup cooked brown rice, 1/2 cup pineapple chunks in juice.
- Breakfast- 1 tablespoon slivered almonds, 8 ounces fat-free milk, 1 cup Cheerios and 1/2 cup berries.
- Lunch- Quesadilla: You need to spread 1/4 cup fat-free re-fried beans over 1 small whole wheat tortilla. Then, sprinkle on 1 ounce shredded reduced-fat cheese. After that, top with salsa and another tortilla; At the end, microwave 45 seconds on High .You can 1/2 cup low-fat cottage cheese topped with 1/2 cup mandarin orange sections and cucumber spears as a dessert.
- Dinner– 2 to 3 cups salad greens with 2 tablespoons fat-free dressing, 1/2 cup vanilla fat-free frozen yogurt topped with 1 cup berries,3 ounces roasted pork tenderloin and 1 cup baked acorn squash, mashed with a pinch of cinnamon.
- Breakfast- 1 toasted frozen waffle, spread with 1 tablespoon peanut butter and topped with 1/2 sliced banana; 8 ounces fat-free milk
- Lunch-Tuna pita: 1 mini whole wheat pita, 2 ounces water-packed light tuna, 1 tablespoon light mayonnaise, mustard, and cucumber and onion slices,10 baby carrots and 6 ounces light yogurt mixed with 1/2 banana
- Dinner- Jambalaya: Combine 3/4 cup cooked brown rice; 1/2 cup corn; 2 ounces cooked turkey sausage, sliced; 1/3 cup salsa; and 1/4 cup canned kidney beans. You need to heat this through, 3 cups spinach, steamed and 1 medium apple at the end.
- Breakfast- 1/2 toasted English muffin layered with 1 ounce reduced-fat cheese, sliced; 1 tomato slice; 1/2 cup steamed spinach, drained; and 1 poached egg and 1 grapefruit as a dessert.
- Lunch-Black bean salad: First, toss 1/2 cup canned black beans, 1/2 cup mandarin orange sections, chopped red bell peppers, red onion, and scallions with 1 teaspoon vinegar. Then, serve over salad greens. You can have 1 mini whole wheat pita or 1 pear at the end.
- Dinner- You can have 3 ounces broiled or grilled flank steak, 1 baked sweet potato with 1 teaspoon light margarine, 1 cup steamed zucchini and 1/2 cup pineapple chunks in juice.
*Follow this diet and you will see the incredible results you can gain in a really short time.