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  1. #1
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    Default Meal Plan for Weight Loss in 7 days - fast

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    DAY 1
    Breakfast: green smoothie (made with ½ banana + ½ cup frozen mango + 1 cup kale + ½ cup plain, low-fat Greek yogurt + ½ small avocado + ½ cup nonfat milk)
    Morning snack: 1 apple + 1 oz nuts
    Lunch: 2 cups Veggie Soup
    Afternoon snack: 1 cup baby carrots & sugar snap peas + 2 tablespoons hummus
    Dinner: 4 oz salmon + 1 cup steamed carrots + 1 cup steamed broccoli + 2 tablespoons teriyaki sauce + 1 teaspoon sesame seeds

    DAY 2
    Breakfast: berry smoothie (made with ½ banana + 1 cup frozen strawberries + ½ cup plain, low-fat Greek yogurt + ½ cup nonfat milk)
    Morning snack: 1 banana + 1 oz nuts
    Lunch: 2 cups Veggie Soup
    Afternoon snack: 1 cup broccoli & cauliflower + 2 tablespoons tzatziki
    Dinner: 4 oz grilled chicken + ½ cup roasted sweet potatoes + 1 cup roasted Brussels sprouts + 1 tablespoon olive oil

    Day 3
    Breakfast: green smoothie (made with ½ banana + ½ cup frozen mango + 1 cup kale + ½ cup plain, low-fat Greek yogurt + ½ small avocado + ½ cup nonfat milk)
    Morning snack: 1 cup blueberries + 1 oz nuts
    Lunch: 3 oz grilled chicken + ½ cup cooked quinoa + 1 cup cherry tomatoes & chopped cucumber + 2 tablespoons feta cheese + 1 tablespoon vinaigrette
    Afternoon snack: 1 cup baby carrots & sugar snap peas + 2 tablespoons hummus
    Dinner: 4 oz mahi-mahi + 1 cup steamed carrots + 1 cup steamed broccoli + 2 tablespoons teriyaki sauce + 1 teaspoon sesame seeds

    DAY 4
    Breakfast: Overnight Oats with blueberries (made with ½ cup oats + 1 tablespoon chia seeds + ½ cup nonfat milk + ½ cup plain, low-fat Greek yogurt + ½ cup blueberries)
    Morning snack: 1 banana + 1 oz nuts
    Lunch: 3 oz tuna + 2 cups mixed greens + 1 cup cherry tomatoes & chopped cucumber + 1 tablespoon vinaigrette
    Afternoon snack: 1 cup broccoli & cauliflower + 2 tablespoons tzatziki
    Dinner: 4 oz grilled chicken + ½ cup roasted sweet potatoes + 1 cup roasted Brussels sprouts + 1 tablespoon olive oil

    DAY 5
    Breakfast: Overnight Oats with blueberries (made with ½ cup oats + 1 tablespoon chia seeds + ½ cup nonfat milk + ½ cup plain, low-fat Greek yogurt + ½ cup blueberries)
    Morning snack: 1 apple + 1 oz nuts
    Lunch: 3 oz lean deli turkey + ¼ avocado + 1 whole-wheat tortilla + 1 cup mixed greens
    Afternoon snack: 1 cup baby carrots & sugar snap peas + 2 tablespoons hummus
    Dinner: 4 oz shrimp + 1 cup steamed carrots + 1 cup steamed broccoli + ½ cup cooked brown rice + 2 tablespoons teriyaki sauce + 1 teaspoon sesame seeds

    DAY 6
    Breakfast: 2 slices whole-wheat toast + 2 hard-boiled eggs + hot sauce (optional)
    Morning snack: 1 cup blueberries + 1 oz nuts
    Lunch: 3 oz smoked salmon + ¼ avocado + 1 whole-wheat tortilla + 1 cup mixed greens
    Afternoon snack: 1 cup broccoli & cauliflower + 2 tablespoons tzatziki
    Dinner: 4 oz lean steak + 1 cup roasted sweet potatoes + 1 cup roasted Brussels sprouts + 1 tablespoon olive oil

    DAY 7
    Breakfast: 1 scrambled egg + ½ cup black beans + 1 whole-wheat tortilla
    Morning snack: 1 apple + 1 oz nuts
    Lunch: 3 oz lean deli turkey + ¼ avocado + 2 slices whole-wheat bread + 1 cup mixed greens
    Afternoon snack: 1 cup baby carrots & sugar snap peas + 2 tablespoons hummus
    Dinner: whatever you want! (An example, for fun: 2 slices veggie pizza + 1 cup salad greens + 1 tablespoon vinaigrette + 5 fl oz red wine)

  2. #2
    Just joined M&S
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    Thanks for sharing a great diet plan, it looks good to lose weight with a planned diet.

 

 

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