7-Day Weight-Loss Diet Meal Plan Day 1

7-Day Weight-Loss Diet Meal Plan Day 1
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7-Day Weight-Loss Diet Meal Plan is designed to provide an overall healthy-eating program at five different daily caloric levels: 1,200, 1,400, 1,600, 1,800 and 2,000. The menus are packed with nutrient-rich foods, including whole grains, lean meats, low-fat dairy and plenty of fresh fruits and vegetables.

Find out which calorie level is best for your with this simple calculation. Using that daily calorie goal, cut 500 calories per day to lose one pound per week. To lose two pounds, cut 1,000 calories.

7 Day Weight Loss 1200 calorie menu

  • BREAKFAST

    • 1 Cup Skim Milk
    • 1 Orange, medium
    • 1 Cup Cheerios Cereal
  • MORNING SNACK

    • 1 Cup Cantaloupe Melon
  • LUNCH

    • Vietnamese-Style Beef & Noodle Broth
    • 1 Whole-Wheat Pita Bread, small
    • 1 Cup Skim Milk
    • 1 Fudgsicle, no sugar added
  • AFTERNOON SNACK

    • 2 Tablespoons Prepared Hummus
    • 3 Ounces Celery Sticks
  • DINNER

    • 1/2 Cup Cooked Brown Rice
    • Green & Yellow Beans with Wild Mushrooms
    • Roasted Cod with Warm Tomato-Olive-Caper Tapenade
    • 1/2 Banana, small

7 Day Weight Loss 1400 calorie menu

  • BREAKFAST

    • 1 Cup Skim Milk
    • 1 Orange, medium
    • 1 1/4 Cups Cheerios Cereal
  • MORNING SNACK

    • 1 Cup Cantaloupe Melon
    • 1/2 Cup Low Fat, Low Sodium Cottage Cheese
    • Warm Salmon Salad with Crispy Potatoes
    • 1 Whole-Wheat Pita Bread, small
    • 1 Cup Skim Milk
    • 1 Fudgsicle, no sugar added
  • AFTERNOON SNACK

    • 2 Tablespoons Prepared Hummus
    • 4 Ounces Carrot Sticks
    • 2/3 Cup Cooked Brown Rice
    • 1 Cup Steamed Spinach
    • Beef Tataki
    • “Cocoa-Nut” Bananas

7 Day Weight Loss 1600 calorie menu

  • BREAKFAST

    • 1 Cup Skim Milk
    • 1 Orange, medium
    • 1 1/4 Cups Cheerios Cereal
    • 1 Hard Boiled Egg
    • Lemony Lentil Salad with Salmon
    • 1 Whole-Wheat Pita Bread, small
    • 1 Fudgsicle, no sugar added
  • AFTERNOON SNACK

    • 2 Tablespoons Prepared Hummus
    • 4 Ounces Carrot Sticks
    • 3/4 Cup Cooked Brown Rice
    • 1 Cup Steamed Spinach
    • Grilled Steak with Pepper Relish
    • 1 1/2 Cups Cantaloupe Melon

7 Day Weight Loss 1800 calorie menu

    • 1 Cup 1% Milk
    • 1 Orange, medium
    • 1 1/2 Cups Cheerios Cereal
    • 1 Ounce Almonds, salted
    • 3 Tablespoons Prepared Hummus
    • 4 Ounces Carrot Sticks
    • 2/3 Cup Cooked Brown Rice
    • 1 Cup Tossed Salad Mix
    • 4 Teaspoons Vinegar & Oil Salad Dressing
    • Strawberry Sherbet

7 Day Weight Loss 2000 calorie menu

    • 3 Apricots
    • 1 Cup Cantaloupe Melon
    • 1 Cup 1% Milk
    • 1 Whole-Wheat Roll
    • 1 Ounce Dry Roasted Salted Peanuts
    • 3/4 Cup Cooked Brown Rice
    • 3/4 Cup Steamed Green Beans
    • 1 Cup Tossed Salad Mix
    • 2 Tablespoons Vinegar & Oil Salad Dressing
    • 1 Piece Multi-Grain Bread
    • 3/4 Cup Nonfat Strawberry Frozen Yogurt

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