Diet Plan For The Whole Month To Reduce Weight (Week 1)

Doing your own thing to keep the plan fresh
To reduce weight you should not stop eating your regular breakfast, lunch or dinner. This doesn’t help you lose your weight but will result in illness and other diseases. To reduce weight you just have to eat three times a day at specific times and specific food. You must avoid oily food, soft drinks, sugar, sweets and too much meat.
You should rely on eating brown bread in the breakfast and some pulses with salad in lunch and chicken boiled or fried at dinner. This should do it. And natural juices are must to take. Just avoid fatty acids and cholesterol building material. Should walk daily for 30 minutes to see the reduce in weight loss after a month with the following diet plan described below.
If you get bored with following the menu plans so precisely, or if that simply doesn’t appeal to you from the start, you can personalize the menus and rearrange them somewhat to suit your taste. You can do this by:
Substituting equal amounts of similar foods. For instance, you can substitute a pear for a small banana or half an English muffin for a slice of toast.
Exchanging menus from day to day. For instance, you can eat Wednesday’s breakfast on Monday, or next Thursday’s lunch today. Just be sure you’re substituting meals that contribute approximately the same number of calories.
Week 1
Day 1:

Break fast
1/2 grapefruit
1/2 medium bagel
2 tablespoons light cream cheese
2 tablespoons fruit spread
1 cup skim milk
1 cup black bean soup
1 cup baked tortilla chips
1/4 avocado with lettuce, tomato, and 1 tablespoon light salad dressing
1 medium orange
3 ounces skinless roast chicken
1/2 cup cooked rice
2 cups steamed broccoli
1/2 cup baby carrots
1 cup fresh fruit salad
1⁄2 cup regular ice cream or frozen yogurt

Day 2:

1 blueberry muffin
1⁄2 cup applesauce
1 cup skim milk
1 ounce lean deli ham
1 ounce reduced-fat Swiss cheese
2 teaspoons mustard
2 slices light bread
1 cup mini carrots
1⁄4 cup coleslaw
Cucumber and radish salad made with 1⁄2 cup sliced cucumbers and 1⁄4 cup sliced radishes, sprinkled with 1 or 2 teaspoons white wine vinegar
2 cups tofu and vegetable stir-fry
1⁄2 cup cooked rice
1 apple
10 thin pretzel twists

Day 3:

1⁄4 cantaloupe
1 cup blueberries
1 cup raisin bran cereal
1 cup skim milk
1 fast-food small hamburger, small taco, or regular slice plain cheese pizza
1⁄2 small order French fries
Side salad with 1⁄2 package light dressing
1 cup tomato soup (made with skim milk)
5 large steamed shrimp
1⁄2 cup cooked barley or orzo pasta
1 cup steamed green beans
1 tablespoon light salad dressing
1 small banana
1 cup lowfat frozen yogurt
1 tablespoon light chocolate syrup

Day 4:

1 (4-inch) frozen waffle
2 tablespoons light syrup
1 cup cut-up fruit or berries
1 cup skim milk or 6 ounces flavored lowfat yogurt
2 slices light bread
2 ounces reduced-fat cheddar cheese
2 teaspoons mustard
1 sliced tomato
1 tablespoon light salad dressing
1 cup watermelon chunks
1 cup canned vegetarian bean chili topped with 11⁄2 ounces shredded, reduced-fat cheddar cheese
1 small (2-inch) square cornbread
1⁄2 banana spread with 1 tablespoon peanut butter
1⁄2 cup vanilla pudding with 1⁄2 cup sliced strawberries

Day 5:

1 bran muffin
2 tablespoons fruit spread
1 cup skim milk
1 orange
2 cups tossed salad with 2 tablespoons light dressing
1 ounce soft cheese, such as Brie or Camembert
6 saltine crackers
1 medium apple
Dinner 1 cup pasta with 1⁄4 cup tomato-based meat or seafood sauce
1 cup steamed spinach, arugula, or broccoli rabe
1 small roll or slice garlic bread
2 (6-ounce) glasses red or white wine

Day 6:

1⁄2 cup unsweetened pineapple juice
1⁄2 cup lowfat yogurt
1⁄2 cup fresh blueberries sprinkled with 1⁄4 cup lowfat granola
3 ounces tuna packed in water, drained
2 tablespoons lowfat mayonnaise
1 small (6-inch) pita bread
1 kiwi fruit
2 cups tossed green salad with 1 tablespoon light dressing
1 cup cooked pasta tossed with 1 teaspoon olive oil, 1 cup cut-up steamed asparagus, 1 ounce shredded provolone cheese, and 1 ounce chopped lean ham
1 ounce reduced-fat Swiss cheese
1⁄2 cup apple slices

Day 7:

2 small (4-inch) frozen pancakes
1⁄2 cup sliced strawberries
1 cup skim milk
1 cup minestrone soup
1 ounce deli-sliced chicken
1 tablespoon reduced-fat mayonnaise
2 slices light bread
1 pear
5 ounces swordfish, broiled with lemon
1 cup cooked rice
1⁄2 cup stewed tomatoes
1 cup steamed sugar snap peas
6 ounces low fat flavored yogurt

This is the complete diet plan for week 1. Remaining 3 Weeks will be posted soon.

Source by Talha Bin Shakeel


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