This simple and healthy, yet highly effective diet will
provide you with a day-long feeling of fulliness due to meals that have high
water and fiber content. You don’t have to fell hungry in order to lose weight!
DAY 1
Drink
|
At least 8
glasses of water throughout the day
|
Breakfast
|
75g whole wheat cereal with 250ml skim milk, 1
orange, 1 tbsp. raisins
|
Snack
|
Coffee with skim milk or tea with lemon (no sugar!)
|
Lunch
|
2 slices rye bread with 2 slices turkey breast, ½ sliced
tomato, and lettuce
|
Snack
|
1 plain yogurt, 2 dried apricots
|
Dinner
|
85g whole wheat pasta with tomato basil sauce, 90g
lettuce with 1 tomato and 1 tbsp. low cal dressing, 1 apple
|
DAY 2
Drink
|
At least 8
glasses of water throughout the day
|
Breakfast
|
100g oatmeal, 1 apricot, 1 tbsp. dried cranberries,
1plain yogurt
|
Snack
|
Coffee with skim milk or tea with lemon (no sugar!)
|
Lunch
|
90g lettuce tossed with 110g chicken breast, 1
tomato, ½ cucumber, 1 tbsp. low cal dressing, 1 slice rye bread
|
Snack
|
4 dried figs
|
Dinner
|
170g salmon or tuna steak, 100g steamed vegetables
|
DAY 3
Drink
|
At least 8
glasses of water throughout the day
|
Breakfast
|
75g whole wheat cereal with 250ml skim milk, 1 tbsp.
droed cranberries, 1 apple
|
Snack
|
Coffee with skim milk or tea with lemon (no sugar!)
|
Lunch
|
90g lettuce tossed with 1 small can of tuna (canned
in water), 1 tomato, ½ cucumber, 1 tbsp. low cal dressing, 1 slice rye bread
|
Snack
|
1 plain yogurt, 2 dried figs
|
Dinner
|
170g chicken breast, 100g grilled vegetables
|
DAY 4
Drink
|
At least 8
glasses of water throughout the day
|
Breakfast
|
100g oatmeal, 1 orange, 1 tbsp. raisins, 1 plain yogurt
|
Snack
|
Coffee with skim milk or tea with lemon (no sugar!)
|
Lunch
|
2 slices rye bread with 2 slices turkey breast, ½ sliced
tomato, and lettuce
|
Snack
|
4 dried apricots
|
Dinner
|
110g brown rice with 3 tbsp. sliced mushrooms, 60g
lettuce with 1 tbsp. low cal dressing, 1 pear
|
DAY 5
Drink
|
At least 8
glasses of water throughout the day
|
Breakfast
|
75g whole wheat cereal with 250ml skim milk, 1 pear,
1 tbsp. raisins
|
Snack
|
Coffee with skim milk or tea with lemon (no sugar!)
|
Lunch
|
90g lettuce tossed with 1 small can of tuna (canned
in water), 1 tomato, ½ cucumber, 1 tbsp. low cal dressing, 1 slice rye bread
|
Snack
|
1 plain yogurt, 2 dried apricots
|
Dinner
|
170g salmon or tuna steak, 100g steamed vegetables
|
DAY 6
Drink
|
At least 8
glasses of water throughout the day
|
Breakfast
|
75g whole wheat cereal with 250ml skim milk, 1 apricot,
1 tbsp. dried cranberries
|
Snack
|
Coffee with skim milk or tea with lemon (no sugar!)
|
Lunch
|
2 slices rye bread with 2 slices turkey breast, ½ sliced
tomato, and lettuce
|
Snack
|
4 dried figs
|
Dinner
|
170g chicken breast, 100g steamed vegetables
|
DAY 7
Drink
|
At least 8
glasses of water throughout the day
|
Breakfast
|
75g whole wheat cereal with 250ml skim milk, 1
orange, 1 tbsp. raisins
|
Snack
|
Coffee with skim milk or tea with lemon (no sugar!)
|
Lunch
|
90g lettuce tossed with 110g chicken breast, 1
tomato, ½ cucumber, 1 tbsp. low cal dressing, 1 slice rye bread
|
Snack
|
1 plain yogurt, 2 dried figs
|
Dinner
|
110g brown rice with 3 tbsp. sliced mushrooms, 60g
lettuce with 1 tbsp. low cal dressing, 1 apple
|
REPEAT THIS PLAN TO
ACHIEVE THE CALCULATED MONTHLY WEIGHT LOSS
