LOSE 20 POUNDS IN ONE WEEK 7 day meal plan by 👸Rosie G💖 - Musely
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LOSE 20 POUNDS IN ONE WEEK 7 day meal plan

posted in Health & Fitness
  • Day 1:


    3/4 cup bran flakes, 1 banana, 1 cup fat-free milk


    Sandwich: 1 mini whole wheat pita, 3 ounces turkey breast, 1/2 roasted pepper, 1 teaspoon light mayonnaise, mustard, lettuce

    1 stick part-skim mozzarella string cheese

    2 kiwifruits


    4 ounces broiled flounder or sole

    2 sliced plum tomatoes sprinkled with 2 tablespoons grated Parmesan cheese, broiled until just golden

    1 cup cooked couscous

    1 cup steamed broccoli

    1 fat-free pudding cup

  • Day 2:

    Smoothie: Blend 1 cup frozen berries, 1/2 banana, and 8 ounces fat-free milk

    1/2 English muffin spread with 1 teaspoon light margarine


    1 cup vegetarian vegetable soup

    1 veggie burger in a mini whole wheat pita with lettuce and salsa

    6 ounces light yogurt

    15 grapes


    BBQ chicken: Brush 4 ounces boneless, skinless breast with barbecue sauce and grill

    1/2 cup vegetarian baked beans
    3 small boiled red potatoes topped with 1 teaspoon light margarine and a pinch of dill

  • Day 3:

    Oatmeal: In the microwave, cook 1/2 cup quick-cooking oats with 3/4 cup fat-free milk; 1/2 apple, chopped; 1 teaspoon honey; and a pinch of cinnamon


    Chicken salad: Toss 4 ounces shredded skinless roast chicken breast with 1/4 cup sliced red grapes, 1 tablespoon slivered almonds, 1 tablespoon light mayonnaise, and 1 tablespoon fat-free sour cream. Serve over lettuce.

    1 banana


    4 ounces steamed shrimp

    1 baked potato topped with 3 tablespoons salsa and 1 tablespoon fat-free sour cream

    3 cups spinach, steamed

    1 low-fat frozen fudge bar

  • Day 4:

    1/2 toasted English muffin topped with 1/2 small apple, sliced, and 1 ounce shredded reduced-fat cheese, any type. Microwave 30 seconds on High.

    6 ounces light yogurt sprinkled with 1 tablespoon slivered almonds


    1 cup tomato soup

    Sandwich: 1 mini whole wheat pita, 3 ounces thinly sliced roast beef, 1 teaspoon horseradish, mustard, tomato slices, lettuce
    1 cup raw veggies

    1 pear


    3 ounces poached salmon

    Slaw: Toss 1 1/4 cups coleslaw mix and 2 sliced green onions with 2 tablespoons fat-free dressing

    3/4 cup cooked brown rice

    1/2 cup pineapp

  • Day 5:
    1 cup Cheerios, 1/2 cup berries, 1 tablespoon slivered almonds, 8 ounces fat-free milk
    Quesadilla: Spread 1/4 cup fat-free refried beans over 1 small whole wheat tortilla. Sprinkle on 1 ounce shredded reduced-fat cheese. Top with salsa and another tortilla; microwave 45 seconds on High.
    1/2 cup low-fat cottage cheese topped with 1/2 cup mandarin orange sections
    Cucumber sprats
    3 ounces roasted pork tenderloin
    1 cup baked acorn squash, mashed with a pinch of cinnamon
    2 to 3 cups salad greens with 2 tablespoons dressing
    1/2 cup vanilla fat free frozen yogurt berries

  • Day 6:

    1 toasted frozen waffle, spread with 1 tablespoon peanut butter and topped with 1/2 sliced banana

    8 ounces fat-free milk


    Tuna pita: 1 mini whole wheat pita, 2 ounces water-packed light tuna, 1 tablespoon light mayonnaise, mustard, and cucumber and onion slices

    10 baby carrots

    6 ounces light yogurt mixed with 1/2 banana


    Jambalaya: Combine 3/4 cup cooked brown rice; 1/2 cup corn; 2 ounces cooked turkey sausage, sliced; 1/3 cup salsa; and 1/4 cup canned kidney beans. Heat through.

    3 cups spinach, steamed

    1 medium apple

  • Day 7:

    1/2 toasted English muffin layered with 1 ounce reduced-fat cheese, sliced; 1 tomato slice; 1/2 cup steamed spinach, drained; and 1 poached egg

    1 grapefruit


    Black bean salad: Toss 1/2 cup canned black beans, 1/2 cup mandarin orange sections, and chopped red bell peppers, red onion, and scallions with 1 teaspoon vinegar. Serve over salad greens.

    1 mini whole wheat pita

    1 pear


    3 ounces broiled or grilled flank steak

    1 baked sweet potato with 1 teaspoon light margarine

    1 cup steamed zucchini

    1/2 cup pineapple chunks in juice


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