7-Days Weight-Loss Diet Meal Plan

EatingWell's 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.

7 Day Weight Loss 1200 calorie menu - Day 3

• BREAKFAST

  • 1 Whole-Wheat English Muffin
  • 1 Cup Skim Milk
  • 1/2 Cup Blueberries
  • 1 Teaspoon Fat Free Cream Cheese

• MORNING SNACK

  • 1 Apple, small

• LUNCH

  • 1 Cup Tossed Salad Mix
  • 1 Tablespoon Fat Free Blue Cheese Salad Dressing
  • Spanish Tortilla
  • 1/2 Cup Fresh Pineapple
  • 1 Slice Reduced-Calorie Oatmeal Bran Bread

• AFTERNOON SNACK

  • 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

• DINNER

• Simple Sautéed Spinach
• 1 Cup Skim Milk
• Shrimp with Mango & Basil
• 1/2 Cup Cooked Quinoa
• 1 Nectarine, medium

7 Day Weight Loss 1200 calorie menu - Day 4

• BREAKFAST

  • 1 Cup Skim Milk
  • 1/2 Cup Hot Oatmeal
  • 1 Ounce Dried Fruit
  • 1 Tablespoon Walnuts

• MORNING SNACK

  • 1 Kiwi

• LUNCH

  • 1 Cup Tossed Salad Mix
  • Puerto Rican Fish Stew (Bacalao)
  • 1 Tablespoon Low Calorie Caesar Salad Dressing
  • 1 Slice Reduced-Calorie Oatmeal Bran Bread
  • 1 Cup Honeydew Melon

• AFTERNOON SNACK

  • 1 Cup Blackberries
  • 1 Cup Skim Milk

• DINNER

• 1/2 Cup Cooked Brown Rice
• Maple-Glazed Chicken Breasts
• Roasted Squash & Fennel with Thyme
• 1/2 Cup Mango

Source: http://www.eatingwell.com