Fitness and Weight Loss
[Home] [Dieting Tips] [Weight Loss Diet Advice] [Weight Loss Issues] [Obesity Issues] [Exercise] [Weight Loss Pills] [Links]

FREE Weight Training Workouts
Program to Lose Fat and Build Muscle Super Fast!


Enter your first name and a valid email address
for instant access to the free workout routines.

Name:

Email:


Free Weight Loss Diet Plan
Free 7-day diet plan - free recipes - free weight loss

Featured Product

Get Lean Quick
14 Day Fat Loss
Click here!

Free 7-day diet plan

Fancy starting a diet? Try the following 7-day plan.
It's low in fat, high in complex carbohydrates and contains a wealth of nutrition.

Combine it with some regular exercise. For details, see Exercise Benefits

DIET - DAY 1

Breakfast
150 ml orange juice
2 oz (50g) sugar-free muesli with fat-free milk
1 banana

Light Meal
2 oz (50g) lean meat
Mixed vegetable salad with fat-free dressing
1 sliced tomato
1 wholemeal roll

Main Meal
Chili Shrimp with Pasta (see recipe)
Large green salad

Snacks
125ml pot fat-free yogurt
2 pieces fresh fruit

Day 1 Total = 1199 calories

DIET - DAY 2

Breakfast
2 slices very lean bacon grilled
2 tomatoes grilled
1 slice wholemeal toast

Light Meal
Chicken salad (see recipe)
1 wholemeal roll

Main Meal
6 oz (120g) pan-fried white fish (see recipe)
8 oz (220g) baked potato
8 oz (220g) mixed steamed vegetables

Snacks
125ml pot fat-free yogurt/sorbet
2 pieces fruit

Day 2 Total = 1121 calories

DIET - DAY 3

Breakfast
2 Shredded Wheat 
1 tbsp raisins
1 chopped banana
125ml fat-free milk

Light Meal
1 serving any low-fat soup
2 egg omelet
Mixed green salad with fat-free dressing

Main Meal
1 serving Chicken risotto (see recipe)
8 oz (220g) mixed steamed vegetables

Snacks
1 scoop sorbet with 2 tbsp fresh or frozen berries
2 pieces fruit

Day 3 Total = 1300 calories

DIET - DAY 4

Breakfast
150ml orange juice
2 thick slices wholemeal toast 
2 tsp fruit spread

Light Meal
4 oz (100g) grilled salmon
1 tbsp fat-free cocktail sauce
large mixed vegetable salad

Main Meal
1 portion beef and vegetable curry (see recipe)
1 mug cooked brown rice
1 tbsp fat-free plain yogurt
1 tbsp diced cucumber

Snacks
125ml pot fat-free yogurt
2 pieces fruit

Day 4 Total = 1225 calories

DIET - DAY 5

Breakfast
2 slices very lean bacon grilled
2 tomatoes grilled
1 slice wholemeal toast

Light Meal
2 oz (50g) water-packed tuna
1 wholemeal pitta or roll
2 tbsp sweetcorn
1 large sliced tomato

Main Meal
6 oz (150g) roast turkey
8 oz (200g) potatoes mashed with fat-free milk
2 tbsp peas
2 tbsp sweetcorn
2 tbsp fat-free gravy

Snacks
1 scoop lemon sorbet with 2 tbsp fresh or frozen raspberries
2 pieces fruit

Day 5 Total = 1192 calories

DIET - DAY 6

Breakfast
2 Shredded Wheat 
1 tbsp raisins
1 chopped banana
125ml fat-free milk

Light Meal
1 serving any low-fat soup
2 slices wholemeal bread
spread with 1 tbsp peanut butter
top with 1 medium-sized sliced banana

Main Meal
6 oz (150g) broiled, skinless chicken breast
8 oz (200g) roast potatoes (coat with PAM and roast)
8 oz (200g) mixed steamed vegetables

Snacks
125ml pot fat-free yogurt
2 pieces fruit

Day 6 Total = 1276 calories

DIET - DAY 7

Breakfast
150ml orange juice
2 thick slices wholemeal toast 
2 tsp fruit spread

Light Meal
6 oz (150g) baked potato
1 oz (25g) grated low-fat cheese
Mixed green salad with non-fat dressing

Main Meal
Pork and vegetable kebab (see recipe)
1 cup cooked rice
8 oz (200g) mixed steamed vegetables

Snacks
1 scoop fat-free ice-cream with 2 tbsp fresh or frozen strawberries
2 pieces fresh fruit

Day 7 Total = 1318 calories

Weekly Total = 8631 calories
Average daily calorie intake = 1233 calories

RECIPES

CHILI SHRIMP WITH PASTA
Cook 2 oz (50g)(uncooked weight) pasta shapes and drain. Heat a non-stick pan and add 
1 tsp olive oil, 4 oz (100g) peeled shrimp, 1 tbsp chili sauce, 2 tbsp chopped
mushrooms. Cook quickly for two minutes. Add 1 tsp fish sauce and cook for 1 minute.
Serve with the cooked pasta.

CHICKEN SALAD
Cut 3 oz (75g) cooked chicken breast, 1 small red, 2 ribs celery into chunks. Mix
with 1 tbsp sultanas, 1 tsp sesame seeds and toss in 1 tbsp lime juice.

PAN-FRIED FISH
Heat a non-stick pan and add 1 tsp olive oil, 1 minced clove garlic, 2 tbsp lemon
juice, 1 tbsp soy sauce and heat. Add a 6 oz cod or halibut steak and cook on both
sides for about 4 minutes each side.

CHICKEN RISOTTO 
Heat 1 tsp vegetable oil in non-stick pan. Reduce heat and add 1 small chopped onion
and 1 clove minced garlic and cook for 3 minutes. Add 4 oz (100g) diced chicken breast
and cook for a few minutes. Add 125ml chicken stock and 75g risotto rice. Bring to the
boil, stir, reduce heat and simmer for about 20 minutes.

BEEF AND VEGETABLE CURRY
Cook 1 medium-sized onion in a non-stick pan with 1 tbsp water. Add 4 oz (100g) very
lean beef, sprinkle with 2 tsp curry powder and continue cooking for 3-4 minutes. Add
7 oz (175g) can chopped tomatoes with their juice, 100ml beef stock and simmer for about
50 minutes.

PORK AND VEGETABLE KEBAB
Cut 4 oz (100g) lean pork into cubes and alternate on a skewer with 3 baby white
onions, 3 button mushrooms, 3 chunks pineapple, 3 chunks red bell pepper. Spray with
fat-spray and broil under medium heat for about 15 minutes, turning several times.

Best Diet that Money can Buy
The above diet is for seven days. If you want a better diet approach that will help you lose weight in a sustainable way over two weeks then check out Get Lean Quick 14 Day Diet today.

 

Click Here For Free Diet And Fitness Magazine Subscription


[Home] [Dieting Tips] [Weight Loss Diet Advice] [Weight Loss Issues] [Obesity Issues] [Exercise] [Weight Loss Pills] [Links]


Copyright 2001-2017 Weight Loss Diet Information

Terms of Use

The material on this site is provided for general educational and general informational purposes only. It is not intended to be, and should not be considered to be, any form of substitute for medical counseling. Always consult your own doctor or health care provider about the suitability of any opinions or recommendations with respect to your own symptoms or medical conditions. If you are currently on a medically prescribed diet or have any specific medical conditions, food allergies or intolerances which require you to be on one, you must consult your doctor before following any advice on this site. If you have any doubts whatsoever, then for the sake of your health please consult your doctor.