6 Weeks Diet Plan
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By Custom Diets (Qualified diet and nutrition advisor)
Note: Calorie amounts are approximate and will vary depending on the exact brand of product chosen.
Week 1
Day one
Breakfast
1 large egg – 73.5 calories
2 large egg whites – 34.3 calories
1/4 cup chopped tomato – 8.1 calories
2 Tbs grated parmesan cheese – 43.1 calories
2 Tbs chopped fresh basil – 1.4 calories
Snack
25 almonds – 173.4 calories
1 medium apple – 71.8 calories
Lunch
4 oz grilled chicken breast, diced 2 Tbs dried cranberries – 187.1 calories
2 Tbs diced avocado – 48 calories
3 cups baby spinach – 30 calories
1 Tbs olive oil + 2 tsp balsamic vinegar – 124 calories
Snack
6 oz non fat fruit yogurt – 160.2 calories
Dinner
4 oz grilled chicken breast, diced – 187.1 calories
1 cup cooked penne pasta – 220 calories
1/2 cup marinara sauce 2 Tbs – 92.5 calories
Grated parmesan cheese – 43.1 calories
3 cups chopped lettuce – 24 calories
2 tsp olive oil + 2 tsp balsamic vinegar – 39.8 calories
Snack
1 medium banana – 105 calories
1 oz whole wheat pretzels – 102 calories
DAY TOTAL CALORIES = 1793.4
Day two
Breakfast
1 cup cooked steel cut oatmeal (prepared with water) – 200 calories
2 Tbs chopped walnuts – 81.8 calories
1 Tbs honey – 63.8 calories
1/2 cup blueberries – 41.3 calories
Snack
1 cup green grapes – 110 calories
3/4 cup low fat cottage cheese – 122 calories
6 whole wheat crackers – 60 calories
Lunch
4 oz roasted chicken breast – 120 calories
1/2 roasted red pepper – 15.5 calories
1 oz part skims mozzarella cheese – 80 calories
2 slices multigrain bread, toasted – 220 calories
Dinner
4 oz grilled flank steak – 210.9 calories
1 cup steamed green beans with 2 tsp flax oil – 148.7 calories
3/4 cup cooked whole wheat couscous – 142.5 calories
Snack
1/4 cup dried cranberries – 96 calories
10 almonds – 69.4 calories
DAY TOTAL CALORIES = 1781.9
Day three
Breakfast
Peanut Butter & Banana Shake
1 oz vanilla protein powder – 104 calories
1 Tbs natural peanut butter – 105 calories
1 medium banana – 105 calories
1 Tbs wheat germ – 25 calories
8 fl oz skim milk – 85.8 calories
Snack
1 slice sprouted wheat bread, toasted – 80 calories
1 oz low fat Swiss cheese – 50 calories
1 cup green grapes – 110 calories
Lunch
2 cups lentil soup – 251.7 calories
4 oz roasted chicken breast – 120 calories
3 cups chopped lettuce – 24 calories
2 tsp olive oil + 2 tsp balsamic vinegar – 86.2 calories
Snack
1 bell pepper, sliced – 23.8 calories
1 hardboiled egg – 77.5 calories
Dinner
5 oz grilled chicken breast with 1 tsp olive oil + 1 tsp chilli powder – 281.8 calories
1 large baked sweet potato + 1 Tbs low fat plain yogurt – 180.8 calories
2 cups broccoli roasted with 2 tsp olive oil – 141.4 calories
DAY TOTAL CALORIES = 1852
Day four
Breakfast
1/2 cup granola – 180 calories
6 oz low fat vanilla yogurt – 140 calories
1 medium apple, chopped + 1/2 tsp cinnamon – 74.76 calories
Snack
2 Tbs dried cranberries – 48 calories
10 almonds – 69.4 calories
Lunch
Roast Pork & Spinach Wrap
3 oz roast pork – 135 calories
1/2 cup black beans – 109.2 calories
2 Tbs salsa – 10 calories
1 cup baby spinach – 10 calories
2 Tbs diced avocado – 30 calories
1 whole wheat flour tortilla – 140 calories
Snack
1 medium banana – 105 calories
1/2 cup low fat cottage cheese – 81.4 calories
Dinner
5 oz grilled salmon – 327.3 calories
2 cups steamed swiss chard with 1 tsp flax oil + lemon juice – 110 calories
1 cup sliced cucumber – 15.6 calories
Snack
1/2 cup blueberries – 41.3 calories
1 oz walnuts – 185.4 calories
DAY TOTAL CALORIES = 1812.36
Day five
Breakfast
2 oz cooked chicken – 213.9 calories
4 egg whites scrambled – 68.6 calories
1 cup steamed spinach – 41.4 calories
1 whole wheat flour tortilla – 140 calories
Snack
1 medium apple – 71.8 calories
1 oz part skims mozzarella cheese – 80 calories
Lunch
Asian Shrimp Salad
5 oz cooked shrimp – 140.3 calories
3 cups mixed greens – 30 calories
1 cup sliced cucumber – 15.6 calories
1/2 cup canned mandarin oranges (packed in water) – 51.6 calories
1 tsp toasted sesame seeds – 17 calories
2 Tbs sliced almonds – 83.3 calories
2 Tbs sesame ginger salad dressing – 123 calories
Dinner
Spicy chicken Sloppy Joes* (see recipe)
4 oz ground chicken breast sautéed in 1 tsp olive oil – 209.6 calories
2 Tbs diced onion – 8.4 calories
1 Tbs tomato paste – 12.5 calories
1 tsp chilli powder – 8.2 calories
1 cup chopped spinach – 6.9 calories
1 (6.5 in) large whole wheat pita bread – 170.2 calories
1 cup steamed broccoli with 1 tsp olive oil + lemon juice – 94.6 calories
Snack
6 oz non fat fruit yogurt – 160.2 calories
1/2 cup blueberries – 41.3 calories
Spicy Chicken Sloppy Joes
Serves: 1
Prep Time: 10 minutes
Cook Time: 10 minutes
1 tsp olive oil
2 Tbs diced onion
3 oz ground turkey breast
1 Tbs tomato paste
1 tsp chilli powder
1 cup chopped spinach
Heat oil in a small skillet over medium heat
Add onion and turkey and sauté for 5 minutes; season with salt and pepper to taste
Add tomato paste, chilli powder and spinach and continue to toss and cook for 5 additional minutes until turkey is completely cooked
DAY TOTAL CALORIES = 1788.4
Day six
Breakfast
8 oz low fat plain yogurt – 133.3 calories
2 Tbs wheat germ – 50 calories
1 Tbs honey – 63.8 calories
1 cup blueberries – 82.6 calories
1/2 whole wheat English muffin, toasted – 67.4 calories
Snack
Trail Mix:
1/4 cup dried cranberries – 96 calories
2 Tbs chopped almonds – 66.5 Calories
2 Tbs sunflower seeds – 85 calories
Lunch
5 oz chicken burger, cooked – 266.5 calories
3 cups mixed greens – 30 calories
1/4 cup chopped tomato – 8.1 calories
2 Tbs diced avocado – 30 calories
1 Tbs olive oil + lemon juice – 124 calories
Snack
1 bell pepper, sliced – 23.8 calories
1/2 cup canned cannelloni beans – 153.3 calories
2 Tbs chopped scallion + 1 tsp olive oil + 1/2 tsp lemon zest – 44.1 calories
Dinner
4 oz cooked chicken cutlet (breast meat), sliced – 154 calories
1 cup steamed green beans with 2 tsp flax oil – 148.7 calories
1 cup cooked brown rice – 216.5 calories
DAY TOTAL CALORIES = 1843.6
Day seven
Breakfast
2 whole grain waffles – 165.2 calories
1 Tbs natural peanut butter – 105 calories
1 medium apple – 71.8 calories
Snack
1 cup green grapes – 110 calories
1 oz low fat Swiss cheese – 50 calories
Lunch
3 cups mixed greens – 30 calories
4 oz roasted chicken breast – 120 calories
1/2 cup chopped tomato – 16.2 calories
1 hardboiled egg – 77.5 calories
2 Tbs grated parmesan cheese – 43.1 calories
2 Tbs chopped fresh basil + 1 Tbs olive oil + lemon juice – 124 calories
1 oz whole wheat pretzels – 102 calories
Snack
1 slice whole wheat bread, toasted – 110 calories
1 Tbs natural peanut butter – 105 calories
Dinner
4 oz roasted pork tenderloin – 225.5 calories
1/2 cup cooked quinoa – 106 calories
2 cups steamed Swiss chard with 1 tsp flax oil + lemon juice –110 calories
Snack
2 Tbs sunflower seeds – 85 calories
1 cup sliced cucumber – 15.6 calories
DAY TOTAL CALORIES = 1771.9
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