How To Lose Weight: 6 Weeks Diet Plan

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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