SubscribeA reader who eats only 1400 calories per day in 7 days diet program is successfully losing weight. You can follow her success easily by regulating your diet and calorie intake. We all know that walking 90 minutes per day won’t give you too much help to weight loss. The 7 days easy diet plan is designed specifically for you according to your fitness goals. This plan limit your calorie just around 1400 calorie per day. Your experience may vary with this plan. You could gained two pounds on the first couple days. But, please stick with the program, and voila’, the extra two pounds would came off!!!
Day 1
Breakfast
1/2 cup whole grain high fiber cereal
1 cup non-fat milk
1 peach
1 egg, scrambled with 2 egg whites, green onions and mushrooms
1 tablespoon ground flaxseed or 1 tablespoon flaxseed oil
Snack
1/2 cup non-fat, no sugar yogurt
7 walnut halves
Lunch
Mixed greens salad: 2 cups romaine, spinach, red leaf lettuce, heirloom tomatoes, cucumbers, garbanzo beans and bell peppers
4 ounces tuna in water, drained
2 tablespoons non-fat vinaigrette dressing
Snack
1 cup vegetable mix: carrots, celery and jicama
1/2 cup non-fat cottage cheese
Dinner
1 cup steamed green beans
1 cup grilled vegetables: onions, red peppers, zucchini, and mushrooms
4 ounces chicken breast
Snack
1 cup cold water
1 scoop whey protein powder
1/2 cup blueberries
Day 2
Breakfast
1 mini whole grain bagel
1 grapefruit
1 egg scrambled with 2 egg whites, green onions and asparagus
1 tablespoon ground flaxseed or 1 tablespoon flaxseed oil
Snack
1/2 cup non-fat, no sugar yogurt
7 walnut halves
Lunch
Mixed greens salad: 2 cups red leaf lettuce, spinach, heirloom tomatoes, cucumbers, bell pepper, spinach and green onions
5 ounces turkey breast
1 cup asparagus
2 tablespoons non-fat dressing
Snack
1/2 cup non-fat cottage cheese
1 apple
Dinner
1 cup zucchini and snow peas
5 ounces grilled salmon with lime juice and cilantro
1 sliced heirloom tomato with spike seasoning
Snack
Smoothie
1 cup cold water
1 scoop whey protein powder
1/2 cup blueberries
Day 3
Breakfast
1 slice whole-grain bread
1 egg scrambled with 2 egg whites, green onions, asparagus or spinach
1 grapefruit
1 tablespoon ground flaxseed or 1 tablespoon flaxseed oil
Snack
1/2 cup edamame
2 tablespoons hummus
Lunch
1 cup steamed green beans
1 sliced heirloom tomato
5 ounces tuna
1 teaspoon mayonnaise
Snack
Smoothie
1 cup non-fat milk
1 scoop whey protein powder
1/2 cup frozen peaches
Dinner
1 cup steamed broccoli
Mixed greens salad: 2 cups red leaf lettuce, heirloom tomatoes, cucumbers, bell pepper, spinach and green onions
5 ounces grilled chicken breast
2 tablespoon non-fat dressing
Snack:
1/2 whole grain bagel
1 teaspoon almond butter
Day 4
Breakfast
1/2 cup oatmeal
1 cup non-fat milk
1 grapefruit
1 egg, scrambled with 2 egg whites, green onions and spinach
Snack
Smoothie
1 cup cold water
1 scoop whey protein powder
1/4 cup frozen pineapple
1 tablespoon ground flaxseed or 1 tablespoon flaxseed oil
Lunch
1 slice whole grain bread
lettuce, peppers, and tomato
5 ounces turkey breast
1 teaspoon pesto sauce spread on the bread
Snack
1 cup raw vegetable mix: carrots, celery, jicama and bell peppers
1/2 cup non-fat cottage cheese
Dinner
1 cup sliced tomato and cucumbers with salt and pepper
1 cup grilled vegetables: onions, red peppers, zucchini, and mushrooms,
5 ounces lamb chops with rosemary
1 tablespoon olive oil
Snack
1/2 cup non-fat, no sugar yogurt
7 almonds
Day 5
Breakfast
1/2 cup whole grain high fiber cereal
1 peach
1 cup non-fat milk
1 egg scrambled with 2 egg whites, asparagus or spinach
Snack
1/2 cup non-fat, no sugar yogurt
6 almonds
1 tablespoon ground flaxseed or 1 tablespoon flaxseed oil
Lunch
1 cup green beans
Mixed greens salad: red or green leaf lettuce, heirloom tomato, cucumbers and bell peppers
5 ounces turkey breast
2 tablespoons non-fat vinaigrette dressing
Snack
Smoothie
1 cup cold water
1 scoop whey protein powder
1/2 cup frozen peaches
Dinner
1 cup stir-fry: broccoli, carrots, bell peppers, and onion, garlic
1 tomato sliced with cucumbers
5 ounces grilled halibut with lemon juice and parsley
Snack
1 apple
1 teaspoon almond butter
Day 6
Breakfast
1/ 2 cup oatmeal
1 cup non-fat milk
1/4 cup strawberries
1 egg, scrambled with 2 egg whites, green onions, and spinach
Snack
1/2 cup non-fat cottage cheese
1/2 English muffin
Lunch
Mixed greens salad: 2 cups butter, red or green leaf lettuce, heirloom tomatoes, cucumbers, bell pepper
1 cup green beans
4 ounces lean sirloin
2 tablespoons non-fat vinaigrette dressing
Snack
Smoothie
1 cup cold water
1 scoop whey protein powder
1/2 cup blueberries
1 tablespoon ground flaxseed or 1 tablespoon flaxseed oil
Dinner
1 cup stir-fry: zucchini, onions and tomatoes
5 ounces grilled white fish
1 cup raw vegetables: carrots, celery and jicama
Snack
1/2 cup non-fat, no sugar yogurt
7 walnut halves
Day 7
Breakfast
1/2 cup whole grain high fiber cereal
1 cup non-fat milk
1 egg, scrambled with 2 egg whites, green onions and mushrooms
1 tablespoon ground flaxseed or 1 tablespoon flaxseed oil
Snack
1/2 cup non-fat, no sugar yogurt
1/4 cup strawberries
7 walnut halves
Lunch
5 ounces grilled chicken breast
salsa: onions, tomatoes, garlic
1 small whole grain tortilla
1/2 cup black or pinto beans
Snack
1 cup raw veggies: celery, carrots and bell peppers
1/2 cup hummus
Dinner
1/2 baked potato with parsley, chives, basil and dill
1 cup steamed broccoli
5 ounces grilled halibut
1 cup sliced cucumbers, tomatoes, and peppers
1 teaspoon butter
Snack
Smoothie
1 cup cold water
1 scoop whey protein powder
1/2 cup blueberries
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Posted on August 24th, 2009 at 4:59 am[...] Reduce daily calorie intake to 1500-1800 calories. To find your ideal calorie goal multiply weight by 12. (ex. 130 X 12 = 1560 calories). Divide these calories into 5 small meals. [...]