6-day, 1,200-calorie weight loss plan
We are using this amount of calories as our basis and encourage you to develop these food and snack ideas.
When it comes to weight loss, the easiest, fastest way to make an effective, lasting change is to create habits that will last you a lifetime. So this plan includes an easy-to-follow guide to meal planning. This whole week of healthy (and delicious!) Food will be judged by grocery shopping and nutritionist-approved breakfast, lunch and dinner ideas. If your activity level is high, consider these 1,300-, 1,400-, 1,500-, and 1,800-calorie meal plans.
Many experts agree that long-term weight loss is possible only if you choose a healthy diet on a regular basis.
Double up (or triple, quadruple your benefits) on vegetables at any given time – and encourage you to develop these eating and breakfast ideas by adding more fruit at breakfast. You can also add 1-5 ounces of protein to all foods if at any time you feel it is not enough to keep you satisfied. Combining fiber with production and lean protein makes it a viable strategy that will help you lose weight safely – one meal at a time! And you can consider completing this plan with a daily multivitamin.
Day 1: Breakfast
In a bowl, combine 3/4 cup bran flakes, 1 banana, and 1 cup skim milk.
Day 1: Lunch
Make a sandwich with 1 ounce whole wheat flour, 3 ounces turkey breast, 1/2 roasted pepper, 1 teaspoon fruit, mustard and lettuce. Serve with 1 stick part skim mozzarella string cheese and 2 kiwis.
Day 1: Dinner
Sprinkle with 4 ounces broiled flounder or 2 chopped berries tomatoes, sprinkle with 2 tablespoons crushed parmesan cheese and serve. Serve with 1 cup cooked cascades and 1 cup boiled broccoli. Enjoy with single serving ice cream for dessert (like any of these delicious pickles!).
Day 2: Breakfast
Blend 1 cup frozen berries, 1/2 banana, and 8 ounces low or fat free milk into smoothie. Hold 1 or 2 hard boiled eggs as you walk out the door.
Day 2: Lunch
Heat 1 cup vegetable soup and serve with 1 veggie burger on whole green and seed toast or English muffin and 1 cup grapefruit.
Day 2: Dinner
Brush the chicken breast without skin, without bones, with barbecue sauce and grill. Combine 2 cups fried spinach with garlic, olive oil and tomatoes and serve with 1/2 plain baked or sweet potato (as desired).
Day 3: Breakfast
In the microwave, cook 1/2 cup quick-cooked oats with low-fat or unsweetened soy milk. Add 1/2 apple (sliced ​​or sliced), 1 teaspoon honey, and a pinch of cinnamon.
Day 3: Lunch
To make the chicken salad, add 4 ounces roasted chicken breast without cut skin 1/4 cup chopped red grapes, 1 tablespoon chopped almonds, 1 tablespoon mayonnaise, and 1 tablespoon plain, unsweetened Greek Add yogurt. Serve over lettuce. Eat with 1 banana.
Day 3: Dinner
Serve 4 ounces steamed shrimp with 1 baked potato, 3 tablespoons salsa and 1 tablespoon unsweetened Greek yogurt plus 3 cups spinach, steamed. Finish the meal with 1 ounce of chocolate or an ice cream bar with 100 to 150 calories.
Day 4: Breakfast
Top 1/2 toasted English muffin with 1/2 small apple, sliced, and 1 ounce sliced ​​low-fat cheese, of any kind. Microwave at 30 seconds high. Serve with 2/3 cup plain, unsweetened Greek yogurt with 1 tablespoon chopped almonds.
Day 4: Lunch
Heat 1 cup tomato soup. Serve with 1 mini whole wheat flour, 3 ounces finely chopped roast beef, 1 teaspoon horseradish, mustard, tomato pieces and sandwich prepared with lettuce. Eat with 2 cups raw vegetables and 1/4 cup hummus.
Day 4: Dinner
Sprinkle 1 1/4 cup colesla mix and 2 chopped scallops with 1 tablespoon rice vinegar and 1 1/2 teaspoons olive oil and serve 4 ounces poached salmon with a slaw. Add spices, herbs and seasonings as needed. Combine 100% whole grains (such as quinoa) with 3/4 cup and an apple.
Day 5: Breakfast
In a bowl, combine 1 cup cherries, 1/2 cup berries, 1 tablespoon chopped almonds, and 6 ounces plain, unsweetened Greek yogurt.
Day 5: Lunch
Make quesadilla by spreading 1/4 cup fat-free refrigerated beans on 100% Stone Ground Corn Tartella. Sprinkle over 1 ounce chopped part skim cheese. Top with salsa and another tartella; Microwave at 45 seconds altitude. Serve with cucumber spears and 1/2 cup 2 cottage cheese or Greek yogurt with 2 clementines.
Day 5: Dinner
Serve 3 ounces roasted pork tenderloin with 1 cup baked acorn squash, mashed with a pinch of cinnamon; 2 to 3 cups salad of vegetables with olive oil and as much vinegar as desired; And chocolate or ice cream bar for dessert (100 to.150 calories)
Day 6: Breakfast
Toast 100% whole grain frozen waffles, spread with 2 tablespoons nut butter, and top with 1 small chopped banana, cinnamon and nutmeg. Serve with 8 ounces of fat-free milk.
Day 6: Lunch
Make tuna paste with 1 mini whole wheat flour, 2 ounces water filled tuna, 1 tablespoon mayonnaise, mustard, cucumber and onion pieces. Serve with 10 baby carrots and 2/3 cup plain, unsweetened Greek yogurt with a small pear.
Day 6: Dinner
Mix 3/4 cup cooked brown rice and make jumbalaya. 1/2 cup corn; 2 ounces cooked turkey sausage, chopped; 1/3 cup salsa; And 1/4 cup unsalted black or navy beans. Heat through. Fry 3 cups spinach in 1 tablespoon olive oil with garlic.