Get ready for the summer. I know it’s early, but why to struggle to lose weight fast when you can start doing it today.
Because this 6-meal plan is pretty long, I will start with the meals right away.
TIP: Save this in your bookmarks or take a pen and paper and start writing them all. After that, hang them up in your kitchen. Get reminded every day about what are your goals and what are you cooking each day.
BREAKFAST – 300g per serving
Greek yogurt parfait: 8oz nonfat plain Greek yogurt + 1 diced nectarine + 1 tsp. honey + 3 tbsp. sliced almonds
Smoothie: 1 cup nonfat plain yogurt blended with 1 cup frozen peaches + ½ cup calcium-fortified orange juice + ½ banana + 1 tbsp. ground flaxseed + pinch nutmeg
Smoked salmon roll-up: 8″ whole-wheat tortilla + 1 tbsp. whipped cream cheese + 1½oz smoked salmon + 1 sliced scallion
Maple almond oatmeal: 1 cup cooked oatmeal + 1 tbsp. almond butter + 2 tsp. maple syrup
Sunflower pear waffle: 1 whole-grain frozen waffle + 1 Tbsp. sunflower butter or any nut butter + 1 sliced pear
Huevos rancheros: 6″ corn tortilla + 3 egg whites fried in 1 tsp. olive oil + ½ cup black beans + ¼ cup fresh salsa + ¼ cup nonfat plain Greek yogurt
1 cup bran flakes + 1 cup 1% milk or soy milk + ¾ cup blueberries
Pancakes and bacon: 2 frozen pancakes + 1 tbsp. honey + ½ sliced banana; 2 slices turkey bacon
Egg sandwich: 1 whole-wheat English muffin + 1 egg fried in 1 tbsp. olive oil + 1 oz. Canadian bacon (about 2 slices) + 1-2 slices tomato
1 cup toasted oat cereal + 1 cup 1% milk or soy milk + 2 tbsp. tart dried cherries + 1 tbsp. chopped walnuts
Strawberry French toast: 1 slice whole-wheat bread dipped in 1 beaten egg and cooked in 1 tsp. butter + 1 cup sliced strawberries
1 egg scrambled in 1 tsp. oil; 1 whole-wheat bagel thin; 1 turkey sausage link; 6 oz. low-sodium vegetable juice
Apricot ricotta breakfast sundae: 1 cup nonfat ricotta cheese + pinch nutmeg + ½ tbsp. agave nectar + 4 chopped apricots
Peanut butter and apple quesadilla: 8″ whole-wheat tortilla + 1 tbsp. peanut butter + 1 sliced apple
LUNCH – 400g per serving
Asian spinach salad: 3 cups baby spinach + ½ cup skinless rotisserie chicken breast + ½ chopped apple + ¼ cup shelled edamame + ½ cup grated carrots + 2 tbsp. Asian vinaigrette
Roast beef horseradish sandwich: 2 slices rye bread + 2 oz. lean roast beef + 1 tbsp. reduced-fat canola mayo mixed with ¼ tsp. horseradish + lettuce and tomato; ½ cup coleslaw
Cheese quesadilla: two 8″ whole-wheat tortillas + ¼ cup reduced-fat shredded Cheddar, cooked in nonfat cooking spray; ¼ cup salsa; 2 tbsp. nonfat plain Greek yogurt; 5 grape tomatoes
Couscous with chickpeas: ⅓ cup* whole-wheat couscous, cooked + ¾ cup chickpeas + ½ cup diced tomato + ½ cup diced cucumber + 1 tbsp. chopped fresh basil + 2 tbsp. crumbled feta
Mediterranean tuna wrap: 3 oz. water-packed tuna + 3 chopped Kalamata olives + 1 tbsp. capers + 2 Tbsp. chopped onion + 1 tbsp. olive oil + 1 tbsp. red wine vinegar + 8″ whole-wheat tortilla; 1 apple
Takeout! 1 slice cheese pizza; 2 cups tossed salad + 1 tbsp. balsamic vinaigrette
Chicken Cheddar sandwich: 3 oz. grilled chicken + 1-oz slice reduced-fat Cheddar + lettuce and tomato + 1 Tbsp. light mayo + whole-wheat sandwich thin; ¾ cup grapes
Pasta salad: 2 oz. whole-wheat penne pasta, cooked, then cooled and refrigerated + 5 halved cherry tomatoes + 1 oz. part-skim mozzarella diced + ¼ diced yellow pepper + 2 tbsp. Italian vinaigrette dressing + 2 fresh basil leaves, roughly chopped
Grilled shrimp Caesar: 3 cups romaine lettuce + 10 large grilled shrimp + 2 tbsp. Caesar dressing + 1 tbsp. grated Parmesan; 12 whole-wheat pita chips
Veggie Jack burger: Veggie burger + 1-oz slice Monterey Jack cheese + 1 tbsp barbecue sauce + lettuce and tomato + whole-wheat hamburger bun; 1 cup watermelon cubes
Turkey-bacon-avocado pita: 2 oz. deli turkey + 2 pieces of thinly sliced avocado + 1 slice bacon + 1 tbsp. honey mustard + lettuce and tomato + 6″ whole-wheat pita; 1 nectarine
Blue cheese chicken pita: ½ cup shredded skinless rotisserie chicken breast + ½ cup shredded romaine lettuce + ¼ cup sliced celery + ½ cup shredded carrots + 1 tbsp. light blue cheese dressing + 6″ whole-wheat pita; 1 peach
Turkey Swiss burger: 4 oz. lean ground turkey patty + 1 thin slice Swiss cheese + 1 tbsp. barbecue sauce + lettuce, tomato, and onion slices + whole-wheat hamburger bun; 1 cup cantaloupe cubes
Black bean-tomato soup: 1½ cups chilled tomato soup or low-sodium vegetable juice + 2 tbsp. red wine vinegar + ½ cup black beans + ½ cup corn niblets + ½ yellow bell pepper + 1 tomato + 2 tbsp. red onion; 15 all-natural tortilla chips
DINNER – 500 Calories Per Serving
1 cup summer chili: ¼ cup chopped onion + 2 oz. lean ground turkey breast sautéed in 1 tbsp. olive oil + ½ cup canned white beans + ½ cup corn niblets + ½ cup canned diced tomatoes + hot sauce to taste; ½ cup brown rice, cooked
Pasta with chicken and spinach: 2 oz. whole-wheat pasta (or mix 1 oz. whole-wheat pasta with 1 oz. regular), cooked + ½ cup shredded skinless rotisserie chicken breast + 1 cup baby spinach + 1 clove garlic, sliced and sautéed in 1 tbsp. olive oil + 1 Tbsp. Parmesan
BBQ! Grill 4 oz. skinless chicken breast, then bastes with 1 tbsp barbecue sauce; 1 ear corn; ½ cup potato salad
Pasta with cannellini and feta: 2 oz. whole-wheat pasta, cooked + ¾ cup cannellini beans + 1 cup chopped fresh tomatoes + 2 tsp. olive oil + 1 tbsp. chopped fresh basil + 1 tbsp. crumbled feta
Spaghetti and meatballs: 2 oz. whole-wheat spaghetti, cooked + 3 turkey meatballs (1 oz. each) + ½ cup marinara sauce; 2 cups tossed salad + 1 tbsp. Italian vinaigrette
Portobello burger parmigiana: 1 portobello mushroom cap, misted lightly with olive oil spray and broiled or grilled + ¼ cup marinara sauce + 1-oz slice part-skim mozzarella + fresh basil + whole-wheat hamburger bun; ½ romaine lettuce heart + 1 large sliced tomato + 1 Tbsp. balsamic vinaigrette
5 oz. tuna steak; ½ cup brown rice, cooked; 2 cups broccoli sautéed in 1 tbsp. peanut oil
Takeout! 3 oz. ginger chicken with broccoli + 6 oz. brown rice
Italian tilapia: 6 oz. tilapia baked with 1 cup canned diced tomatoes + 4 chopped green olives + 1 tsp. olive oil + pinch Italian seasoning; ⅓ cup whole-wheat couscous, cooked
6 oz. roast pork tenderloin; 1 baked sweet potato; 2 cups green beans sautéed in 2 tbsp. olive oil
Chicken stir-fry: 4 oz. boneless, skinless chicken breast strips + 2 cups broccoli florets + 1 sliced scallion + 2 tbsp. peanut oil; ½ cup brown rice, cooked
4 oz. lean sirloin steak; ½ baked potato with 2 tbsp. nonfat plain Greek yogurt; 2 cups mushrooms sautéed in 2 tbsp. olive oil
Lemon pasta with salmon and asparagus: 2 oz. grilled salmon + 2 oz. whole-wheat penne, cooked and tossed with + 1 tbsp. olive oil + 2 tbsp. lemon juice + 1 clove garlic, sliced + 1 cup chopped asparagus + 1 tbsp. fresh basil
Mexican burrito bowl: ⅓ cup* brown rice, cooked + ½ cup pinto beans + ½ cup grilled vegetables cooked with 2 spritzes of olive oil cooking spray + ½ cup shredded lettuce + ¼ cup corn salsa + ¼ cup guacamole
CHEAT DAY
Day 7 of the week is reserved as your cheat day. You’ve been focused 6 days in a row on making some changes. Now, it’s time for you to sit back, relax, and forget about the rules.
Eat what you missed the most during the 6-day period.
Do you think this plan works? – Start today and see you in 6 months to see how much weight you lost.
Don’t forget to EXERCISE and get fit! The summer cocktails are waiting!
One more thing before you start, share this with your friends. They might want to do it, too.
Source: Woman’s Day
