The Seven Days Fat Loss Diet Plan!- week 2

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Did you see last week’s diet plan?

Day 1

Meal 1:

  • 1/2 Cup Oat Bran
  • 1 Cup Frozen Blueberries
  • 1 Tbsp Flaxseed
  • 1/2oz Walnuts
  • 1 Scoop Protein Powder
Calories Carbs Protein Fat
399 49g 33g 12g

Meal 2:

  • 1 Cup Plain, Nonfat Yogurt With Vanilla Extract
  • 6 Hardboiled Egg Whites
  • 1 Tbsp Dried Cranberries
  • 1 Tbsp Ground Flaxseed
Calories Carbs Protein Fat
420 34g 32g 8g

Meal 3:

  • 1 Whole Wheat Pita
  • 4oz Grilled Chicken
  • 1 Orange
  • Sliced Lettuce
  • Sliced Tomato
  • 1/2oz Almonds
  • Grainy Mustard To Taste
Calories Carbs Protein Fat
350 45g 34g 10g

Meal 4:

  • 1 Can Tuna
  • 1 Clove Garlic, Chopped
  • 1 Egg, Beaten
  • 2 Tbsp Grainy Mustard
  • 1/2 Cup Cooked Quinoa
  • 1 Orange
Calories Carbs Protein Fat
395 45g 40g 7g

Meal 5:

  • 3 Cups Spinach Leaves
  • 2 Strips Turkey Bacon
  • 1/2 Cup Black Beans
  • 1/2 Cup Mushrooms
  • 1 Cup Chopped Carrots
  • 3oz Grilled Chicken
  • Balsamic Vinegar With Italian Seasoning
Calories Carbs Protein Fat
347 38g 31g 9g

Meal 6:

  • 9 Egg Whites
  • 1 Slice Canadian Bacon
  • 1oz Reduced Fat Cheese
  • 1 Apple
  • 1 Pear
Calories Carbs Protein Fat
374 30g 45g 9g

Day 2

Meal 1:

  • 1 Whole Grain English Muffin
  • 1 Egg Yolk
  • 3 Egg Whites
  • 1 Grapefruit
Calories Carbs Protein Fat
310 49g 21g 16g

Meal 2:

  • Meal replacement shake
  • 2 Tsp Ground Flaxseed
Calories Carbs Protein Fat
354 25g 50g 6g

Meal 3:

  • 3 Cups Spinach Leaves
  • 2 Strips Turkey Bacon
  • 1/2 Cup Black Beans
  • 1/2 Cup Mushrooms
  • 1 Cup Chopped Carrots
  • 3oz Grilled Chicken
  • Balsamic Vinegar With Italian Seasoning
Calories Carbs Protein Fat
354 25g 50g 6g

Meal 4:

  • 2 Apples
  • 1 Tbsp Natural Peanut Butter
  • 1 Cup Nonfat Milk
  • 1 Scoop Protein Powder
Calories Carbs Protein Fat
390 38g 36g 12g

Meal 5:

  • 1 Whole Wheat Tortilla
  • 4oz Grilled Chicken Breast With Fajita Seasoning
  • 1 Cup Chopped, Mixed Bell Peppers
  • 2 Tbsp Guacamole
Calories Carbs Protein Fat
348 34g 33g 9g

Meal 6:

  • 1 Cup Plain, Nonfat Yogurt
  • 1 Cup Nonfat Cottage Cheese
  • 1 Cup Red Grapes
  • 2 Tsp Flax Oil
Calories Carbs Protein Fat
410 41g 40g 10g

Day 3

Meal 1:

  • 9 Egg Whites
  • 2 Strips Turkey Bacon
  • 1 Cup Spinach
  • 1 Clove Garlic
  • 1 Grapefruit
  • 1 Apple
Calories Carbs Protein Fat
385 42g 40g 6g

Meal 2:

  • 1 Cup Nonfat Cottage Cheese
  • 1 Cup Red Grapes
  • 2 Tsp Flax Oil
Calories Carbs Protein Fat
330 24g 27g 14g

Meal 3:

  • 1/2oz Walnuts
  • 1 Banana
  • 1 Cup Nonfat Milk
  • 1 Scoop Protein Powder
Calories Carbs Protein Fat
375 35g 29g 9g

Meal 4:

  • 1 Whole Wheat Tortilla
  • 1/4 Cup Hummus
  • 1 Handful Spinach Leaves
  • 3oz Grilled Chicken
  • 1/2 Cup Shredded Carrots
Calories Carbs Protein Fat
342 40g 27g 5g

Meal 5:

  • 3oz Grilled Pork Chop
  • 1 Medium Sweet Potato
  • 1 Cup Asparagus
  • 1 Cup Nonfat Milk
Calories Carbs Protein Fat
399 42g 34g 9g

Meal 6:

  • 1 Cup Nonfat Cottage Cheese
  • 1 Cup Pineapple
  • 2 Tbsp Wheat Germ
  • 1/2oz Almonds
Calories Carbs Protein Fat
390 38g 38g 9g

Day 4

Meal 1:

  • 1 Cup Cottage Cheese
  • 1 Cup Blueberries
  • 1 Tsp Flax Oil
  • Cinnamon To Taste
Calories Carbs Protein Fat
363 26g 28g 5g

Meal 2:

  • Post-Workout Shake
  • 2 Cups Nonfat Chocolate Milk
Calories Carbs Protein Fat
316 52g 16g 0g

Meal 3:

  • 1 Orange
  • 1 Apple
  • 1/2oz Almonds
  • 1 Cup Vanilla Yogurt
Calories Carbs Protein Fat
326 62g 16g 8g

Meal 4:

  • 1 Can Tuna
  • 1/2 Cup Black Beans
  • 1 Tsp Balsamic Vinaigrette
  • 1 Banana
Calories Carbs Protein Fat
448 42g 53g 7g

Meal 5:

    • 1 Whole Red Or Orange Pepper
    • 3oz 96% Lean Red Meat
    • 1 Cup Cooked Barley
    • 1/2 Cup Sautéed Mushrooms
    • 1/2 Cup Spaghetti Sauce

Cook red meat, add sautéed mushrooms and sauce.
Remove stem from bell pepper, stuff mixture into the cavity and bake at 425 for 40 minutes.

Calories Carbs Protein Fat
410 55g 25g 10g

Meal 6:

  • Meal replacement shake
  • 2 Tsp Ground Flaxseed
Calories Carbs Protein Fat
354 25g 50g 6g

Day 5

Meal 1:

  • 1/2 Cup Wheatena (Measured After Cooking)
  • 1 Apple
  • 1 Cup Nonfat Cottage Cheese
  • 1oz Walnuts
Calories Carbs Protein Fat
400 35g 30g 15g

Meal 2:

  • 2 Slices Whole Grain Bread
  • 1/2 Banana
  • 1 Tbsp Natural Peanut Butter
  • 1 1/2 Scoop Protein Powder
Calories Carbs Protein Fat
389 39g 38g 9g

Meal 3:

  • 1 Egg Yolk
  • 6 Egg Whites
  • 1 Cup Broccoli Florets
  • 1/2 Cup Mixed Bell Peppers
  • 2 Pears
Calories Carbs Protein Fat
382 55g 26g 5g

Meal 4:

  • 3 Cups Spinach Leaves
  • 2 Strips Turkey Bacon
  • 1/2 Cup Black Beans
  • 1/2 Cup Mushrooms
  • 1 Cup Chopped Carrots
  • 3oz Grilled Chicken
  • Balsamic Vinegar With Italian Seasoning
Calories Carbs Protein Fat
347 38g 31g 9g

Meal 5:

  • 4oz Ground Turkey Breast Burger
  • 1 Cup Carrot Sticks
  • 1/2 Cup Cooked Quinoa
  • 1 Cup Nonfat Milk
Calories Carbs Protein Fat
427 54g 37g 7g

Meal 6:

  • 1 Cup Nonfat Cottage Cheese
  • 1 Cup Pineapple
  • 1 Tbsp Ground Flaxseed
Calories Carbs Protein Fat
370 43g 32g 8g

Day 6

Meal 1:

  • 1/2 Cup Plain, Nonfat Yogurt
  • 1 Cup Nonfat Cottage Cheese
  • 1 Cup Red Grapes
  • 1 Tsp Flax Oil
Calories Carbs Protein Fat
350 34g 34g 5g

Meal 2:

  • 8 Egg Whites
  • 2 Cups Spinach
  • 1 Clove Garlic
  • 1 Cup Yellow Squash
  • 1 Whole Grapefruit
  • 1 Apple
Calories Carbs Protein Fat
300 50g 32g 2g

Meal 3:

  • 1/2 Cup Oat Bran
  • 1 Cup Frozen Blueberries
  • 1 Tbsp Flaxseed
  • 1 Scoop Protein Powder
Calories Carbs Protein Fat
350 44g 28g 7g

Meal 4:

  • 3oz Canned Salmon
  • 1/2 Cup Cooked Barley
  • 1 Tsp Balsamic Vinaigrette
  • 1/2 Cup Nonfat Cottage Cheese
Calories Carbs Protein Fat
330 26g 33g 10g

Meal 5:

  • 3oz Grilled Pork Chops
  • 1 Medium Baked Sweet Potato
  • 1 Cup Steamed Broccoli
  • 1 Medium Orange
Calories Carbs Protein Fat
379 45g 28g 9g

Meal 6:

  • Meal replacement shake
  • 2 Tsp Ground Flaxseed
Calories Carbs Protein Fat
354 25g 50g 6g

Day 7

Meal 1:

  • 1/2 Cup Rolled Oats
  • 1/2 Banana
  • 2 Egg Yolks
  • 6 Egg Whites
Calories Carbs Protein Fat
407 39g 37g 13g

Meal 2:

  • 1/2 Cup Plain, Nonfat Yogurt
  • 1 Cup Nonfat Cottage Cheese
  • 1 Cup Red Grapes
  • 1 Tsp Flax Oil
Calories Carbs Protein Fat
350 34g 34g 5g

Meal 3:

  • 3 Cups Spinach Leaves
  • 2 Strips Turkey Bacon
  • 1/2 Cup Black Beans
  • 1/2 Cup Mushrooms
  • 1 Cup Chopped Carrots
  • 3oz Grilled Chicken
  • Balsamic Vinegar With Italian Seasoning
Calories Carbs Protein Fat
347 38g 31g 9g

Meal 4:

  • 2 Apples
  • 1oz Walnuts
  • 1 1/2 Scoop Protein Powder
Calories Carbs Protein Fat
435 42g 34g 14g

Meal 5:

  • 3oz Grilled Salmon
  • 1/4 Cup Brown Rice, Cooked
  • 2 Cups Steamed Swiss Chard
Calories Carbs Protein Fat
340 25g 22g 13g

Meal 6:

  • 1 Cup Nonfat Cottage Cheese
  • 1/2oz Toasted Almonds
  • 1 Cup Cherry Tomatoes
  • Basil Leaves
  • Balsamic Vinegar
Calories Carbs Protein Fat
300 17g 32g 7g
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