The Biggest Loser 7- Day Diet Plan. Monday. This is no deprivation diet: You'll eat three meals and two snacks daily, plus each dish packs a filling balance of 4. 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 6. So get motivated, get started, and get ready to watch your weight drop! Breakfast. 1/2 cup egg whites scrambled with 1 teaspoon olive oil, 1 teaspoon chopped basil, 1 teaspoon grated Parmesan, and 1/2 cup cherry tomatoes. Snack. 1/2 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, 1 tablespoon shredded low- fat cheddar, diced grilled veggies (2 tablespoons onion, 1/4 cup diced zucchini, 1/2 cup bell pepper), 1 teaspoon chopped cilantro, and 1 tablespoon low- fat vinaigrette. Snack. 2 tablespoons hummus and 6 baby carrots.
Dinner. 4 ounces grilled salmon. Parmesan. 1/2 cup diced cantaloupe topped with. Tuesday. Breakfast. Snack. 1/2 cup fat- free ricotta cheese with 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. Wednesday. Breakfast. Omelet made with 4 egg whites and 1 whole egg, 1/4 cup chopped broccoli, 2 tablespoons each fat- free refried beans, diced onion, diced mushrooms, and salsa. Quesadilla made with 1/2 of one small corn tortilla and 1 tablespoon low- fat jack cheese. Snack. 1/2 cup fat- free vanilla yogurt with 1 sliced apple and 1 tablespoon chopped walnuts. Lunch. Salad made with 2 cups chopped Romaine, 4 ounces grilled chicken, 1/2 cup chopped celery, 1/2 cup diced mushrooms, 2 tablespoons shredded low- fat cheddar, and 1 tablespoon low- fat Caesar dressing. Snack. 1 fat- free mozzarella string cheese stick. Dinner. 4 ounces shrimp, grilled or sauteed with 1 teaspoon olive oil and 1 teaspoon chopped garlic. Thursday. Breakfast. English muffin with 1 tablespoon peanut or almond butter and 1 tablespoon sugar- free fruit spread. Canadian bacon. Snack. Yogurt parfait made with 1 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, 1 6- inch whole wheat tortilla, 1/4 cup shredded lettuce, 3 medium tomato slices, 1 teaspoon horseradish, and 1 teaspoon Dijon mustard. Caesar dressing. Snack. Dinner. 4 ounces grilled halibut. Salad made with 1 cup arugula, 1/2 cup halved cherry tomatoes, and 1 teaspoon balsamic vinaigrette. Friday. Breakfast. Burrito made with 1 medium whole wheat tortilla, 4 scrambled egg whites, 1 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. Snack. 3 ounces sliced lean ham. Lunch. Turkey burger. Salad made with 1 cup baby spinach, 1/4 cup halved cherry tomatoes, 1/2 cup cooked lentils, 2 teaspoons grated Parmesan, and 1 tablespoon light Russian dressing. Snack. 1 fat- free mozzarella string cheese stick. Dinner 5 ounces grilled wild salmon. Caesar dressing. 1/2 cup all- fruit strawberry sorbet with 1 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 1/2 cup fresh raspberries. Snack. 1/2 cup low- fat vanilla yogurt with 1 tablespoon ground flaxseed and 1/2 cup diced pear. Lunch. 4 ounces sliced turkey breast. Tomato- cucumber salad made with 5 slices tomato, 1/4 cup sliced cucumber, 1 teaspoon fresh chopped thyme, and 1 tablespoon fat- free Italian dressing. Snack. Smoothie made with 3/4 cup skim milk, 1/2 banana, 1/2 cup low- fat yogurt, and 1/4 cup sliced strawberries. Dinner. 4 ounces red snapper baked with 1 teaspoon olive oil, 1 teaspoon lemon juice, and 1/2 teaspoon no- sodium seasoning. Parmesan cheese. 1 cup steamed green beans with 1 tablespoon slivered almonds. Sunday. Breakfast. Canadian bacon. 1 whole- grain toaster waffle with sugar- free fruit spread. Snack. 1/4 cup fat- free cottage cheese with 1/4 cup cherries and 1 tablespoon slivered almonds. Lunch. Salad made with 2 cups baby spinach, 4 ounces grilled chicken, 1 tablespoon chopped dried cranberries, 3 slices avocado, 1 tablespoon slivered walnuts, and 2 tablespoons low- fat vinaigrette. Snack. 1/4 cup plain fat- free Greek yogurt with 1 tablespoon sugar- free fruit spread and 1 tablespoon ground flaxseed. Dinner. 4 ounces lean pork tenderloin stir- fried with onions, garlic, broccoli, and bell pepper. I commit to taking the 10 day mental diet challenge. I recently have gone through a painful breakup. I struggle with obsessive thoughts that hold me back mentally and. 30-Day Challenge to beat the soda addiction! Pam, I was the same and excited to say over the last two months I slowly weened myself from drinking soda. We always get lots of promises on how following a diet plan will help us to lose some pounds. The 3 Week Diet Plan by Brian Flatt is no different.
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