Weight loss diet plan: Lose upto 15 Kgs in One month

Can a proper diet help in weight loss?

Weight Loss – Try out the 7-day Diet Plan

Everyone wants to look good, isn’t it? Imagine you date a guy with bulging stomach, don’t even want to think right? Okay, every time it is not for impressing someone, but also to look healthier simply. Well, its true that having a beautiful figure is a desire for all. To look good and to see someone with perfect body shape seems amazing. Yes, weight loss is a major issue these days.

Follow the weekly Diet Plan

Introducing you to the simplest diet plan with no major deprivations, Happy, aren’t you?. Know that, you are getting everything starting from fats to carbohydrates to vitamins in the given plan. Thus, helping you out in losing weight pretty soon. Adding to that, doing some exercises would do wonders. So the diet includes:

Monday:

In Breakfast:

  • Take ½ cup egg whites scrambled with 1 teaspoon olive oil, 1 teaspoon chopped olive oil, 1 teaspoon chopped basil along with 1 teaspoon grated Parmesan and ½ cup cherry tomatoes.
  • Eat a 1 slice whole-grain toast.
  • ½ cup blueberries
  • This should be followed by 1 cup skim milk.

Include half cup fat-free Greek yogurt topped with 1/4th cup sliced strawberries.

The Lunch:

Lunch should be loaded with salad made from ¾ cup cooked bulger, 1 cup of chopped grilled chicken breast, 1 spoon of low-fat cheddar, diced grilled veggies (2 tablespoons onion, ¼ cup diced zucchini, ½ cup bell pepper). Include 1 teaspoon of chopped cilantro and 1 tablespoon low-fat vinaigrette into it.

The evening snack must comprise of 2 tablespoon hummus and 6 baby carrots.

Dinner:

Have dinner with 4 ounces grilled salmon, 1 cup wild rice with 1 tablespoon silvered toasted almonds. Along with it, take 1 cup wilted baby spinach with 1 teaspoon each olive oil, balsamic vinegar and grated Parmesan. Also add ½ cup diced cantaloupe topped with ½ cup of all fruit raspberry sorbet and 1 teaspoon chopped walnuts.

Tuesday:

   Breakfast:

  • Start your Tuesday with ¾ cup steel-cut or old fashioned oatmeal prepared with water and then stir that in ½ cup skim milk.
  • Add 2 links country-style turkey sausage and
  • 1 cup blueberries

The snacks should be of half cup fat-free ricotta cheese with half cup raspberries and 1 tablespoon chopped pecans.

Lunch:

Eat something light during lunch, just as snack including half cup fat-free cottage cheese with half cup salsa.

Dinner:

Yes, finally dinner with 1 turkey burger, ¾ roasted cauliflower and broccoli florets. Have some brown rice measuring ¾ cup and 1 cup spinach salad with 1 tablespoon light balsamic vinaigrette.

Wednesday

Breakfast:

  • Start the day with omelet made with 4 egg whites and 1 whole egg, ¼ cup chopped broccoli, 2 tablespoon each fat-free refried beans, diced onion along with diced mushrooms and salsa.
  • Add ½ diced watermelon to your breakfast
  • Then quesadilla which is to be made with ½ of one small corn tortilla and 1 tablespoon low-fat jack cheese.

Your snack should be of half cup fat-free vanilla yogurt and 1 sliced apple along with 1 tablespoon chopped walnuts.

Lunch:

Enjoy your linch with salad made from 2 chopped Romaine, 4 ounces grilled chicken, half cup chopped celery and half cup diced mushrooms. Combine it with 2 tablespoon low-fat cheddar and 1 tablespoon low-fat Caesar dressing. Lastly finish it with 1 medium nectarine and 1 cup skim milk.

Snack time with 1 fat-free mozzarella string cheese stick and 1 medium orange.

Dinner:

Eat 4 ounces shrimp, grilled or sautéed with 1 teaspoon olive oil and 1 teaspoon olive oil and 1 teaspoon chopped garlic. Add 1 medium artichoke, steamed and Half cup whole wheat couscous with 2 tablespoons diced bell pepper, with 1/4th cup garbanzo beans and 1 teaspoon chopped fresh cilantro and lastly 1 tablespoon fat-free honey mustard dressing.

Thursday

Breakfast:

  • Have one light whole-grain English muffin with 1 tablespoon nut butter and 1 tablespoon sugar-free fruit spread.
  • Include 1 wedge honeydew
  • Finally just 2 slices of Canadian bacon will do.

Snack must be with yogurt parfrait made with 1 cup low-fat vanilla yogurt, 2 tablespoons sliced strawberries or raspberries. Have two tablespoons low-fat granula too.

Lunch:

Your lunch on Thrusday would be special with wraps made with 4 ounces thinly sliced lean roast beef, along with 16 inch whole wheat tortilla, 1/4th cup shredded lettuce and three medium tomato slices. Have a horseradish and 1 teaspoon Dijon mustard too. Following this, have half cup pinto beans or lentils with1 teaspoon chopped basil and 1 tablespoon light Caesar dressing.

In snacks take 8 baked corn chips with 2 tablespoons guacamole.

Dinner:

Firstly, have 4 ounces grilled halibut, half cup sliced mushrooms sautéed with 1 teaspoon olive oil, 1/4th cup chopped yellow onion and 1 cup green beans. Do not forget the salads made with 1 cup arugula, half cup halved cherry tomatoes and 1 teaspoon balsamic vinaigrette. Also half cup warm sweetened applesauce with one fourth fat-free vanilla yogurt will be perfect. Lastly, 1 tablespoon chopped pecans and dash cinnamon.

Friday

Breakfast: 

  • Start Friday with Burrito made with 1 medium whole wheat tortilla, 4 scrambled egg whites, 1 teaspoon olive oil, 1/4th cup fat-free refried beans. Include 2 tablesppon of salsa and 2 tablespoon grated low fat to your breakfast.
  • Mixed melon of 1 cup with be great.

Take 3 ounces sliced lean ham and 1 medium apple as your snack.

Lunch:

Start with Turkey burger, salad with some spinach, cherry tomatoes, half cup cooked lentils and 2 teaspoons grated Parmesan. Just don’t miss out the light Russian dessert. At the end, finish with 1 cup skim milk.

Your snack must be of 1 fat-free mozzarella string cheese stick. One can have some red grapes too.

Dinner:

Finish the day by having 5 ounces grilled wild salmon, ½ cup brown rice and 2 cups mixed green leafs with 1 tablespoon Caser dressing. Complete the dinner by having half cup strawberry sorbet with 1 sliced pear.

Saturday

Breakfast:

  • Have frittata made with 3 large egg whites, 2 tablespoons diced bell peppers, 2 teaspoon chopped spinach and also shredded mozzarella along with half cup fresh raspberries.
  • Take a small bran muffin
  • And ofcourse 1 cup skim milk

Snack should be of half cup low-fat vanilla yogurt with 1 tablespoon ground flaxseed. A half pear can be taken along.

Lunch:

Saturday and tomato-cucumber salad is perfect. Take 4 ounces sliced turkey breast and 1 tablespoon of fat-free Italian dressing. Do not skip the orange.

Your snack must include smoothie with skim milk, half banana, half low-fat yogurt, 1/4th strawberries.

Dinner

A cup spaghetti squash can bring a smile in dinner. Add 4 ounces red snapper baked with 1 teaspoon lemon juiceand half teaspoon no-sodium seasoning. Also include 1 cup steamed green beans with silvered almonds of 1 tablespoon.

Sunday

Breakfast:

  • Canadian bacon only 2 slices
  • 1 whole-grain toaster waffle with sugar-free fruit spread
  • Berries and skim milk is a must

Have one fourth cup fat-free cottage cheese with 1/4th cup cherries and 1 tablespoon slivered almonds.

Lunch:

Weekned with salad made with 2 cups baby spinach, some ounces of grilled chicken, 1 tablespoon chopped dry cranberries, 3 slices avacoda and some walnuts. Finish with an apple and 1 cup skim milk.

Sunday snack can be made good with Greek yogurt and 1 tablespoon sugar-free fruit spread. Also have one-fourth cup blueberries.

Dinner:

End the day by having 4 ounces lean pork tenderloin stir-fried with onions, garlic, broccoli and belli pepper. Brown rice must be added and 5 medium tomato slices along with vinegar, light soy sauce and chopped ginger will increase its taste.

Thus, following this 7 day dietary plan will be truly beneficial in making you lose weight. Just a regular to-do is a must.

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