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Free 7-day diet plan - free recipes - free
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Free 7-day diet plan
Fancy starting a diet? Try the following 7-day plan.
It's low in fat, high in complex carbohydrates and contains a wealth of nutrition.Combine it with some regular exercise. For details, see Exercise Benefits
DIET - DAY 1
Breakfast
150 ml orange juice
2 oz (50g) sugar-free muesli with fat-free milk
1 bananaLight Meal
2 oz (50g) lean meat
Mixed vegetable salad with fat-free dressing
1 sliced tomato
1 wholemeal rollMain Meal
Chili Shrimp with Pasta (see recipe)
Large green saladSnacks
125ml pot fat-free yogurt
2 pieces fresh fruitDay 1 Total = 1199 calories
DIET - DAY 2
Breakfast
2 slices very lean bacon grilled
2 tomatoes grilled
1 slice wholemeal toastLight Meal
Chicken salad (see recipe)
1 wholemeal rollMain Meal
6 oz (120g) pan-fried white fish (see recipe)
8 oz (220g) baked potato
8 oz (220g) mixed steamed vegetablesSnacks
125ml pot fat-free yogurt/sorbet
2 pieces fruitDay 2 Total = 1121 calories
DIET - DAY 3
Breakfast
2 Shredded Wheat
1 tbsp raisins
1 chopped banana
125ml fat-free milkLight Meal
1 serving any low-fat soup
2 egg omelet
Mixed green salad with fat-free dressingMain Meal
1 serving Chicken risotto (see recipe)
8 oz (220g) mixed steamed vegetablesSnacks
1 scoop sorbet with 2 tbsp fresh or frozen berries
2 pieces fruitDay 3 Total = 1300 calories
DIET - DAY 4
Breakfast
150ml orange juice
2 thick slices wholemeal toast
2 tsp fruit spreadLight Meal
4 oz (100g) grilled salmon
1 tbsp fat-free cocktail sauce
large mixed vegetable saladMain Meal
1 portion beef and vegetable curry (see recipe)
1 mug cooked brown rice
1 tbsp fat-free plain yogurt
1 tbsp diced cucumberSnacks
125ml pot fat-free yogurt
2 pieces fruitDay 4 Total = 1225 calories
DIET - DAY 5
Breakfast
2 slices very lean bacon grilled
2 tomatoes grilled
1 slice wholemeal toastLight Meal
2 oz (50g) water-packed tuna
1 wholemeal pitta or roll
2 tbsp sweetcorn
1 large sliced tomatoMain Meal
6 oz (150g) roast turkey
8 oz (200g) potatoes mashed with fat-free milk
2 tbsp peas
2 tbsp sweetcorn
2 tbsp fat-free gravySnacks
1 scoop lemon sorbet with 2 tbsp fresh or frozen raspberries
2 pieces fruitDay 5 Total = 1192 calories
DIET - DAY 6
Breakfast
2 Shredded Wheat
1 tbsp raisins
1 chopped banana
125ml fat-free milkLight Meal
1 serving any low-fat soup
2 slices wholemeal bread
spread with 1 tbsp peanut butter
top with 1 medium-sized sliced bananaMain Meal
6 oz (150g) broiled, skinless chicken breast
8 oz (200g) roast potatoes (coat with PAM and roast)
8 oz (200g) mixed steamed vegetablesSnacks
125ml pot fat-free yogurt
2 pieces fruitDay 6 Total = 1276 calories
DIET - DAY 7
Breakfast
150ml orange juice
2 thick slices wholemeal toast
2 tsp fruit spreadLight Meal
6 oz (150g) baked potato
1 oz (25g) grated low-fat cheese
Mixed green salad with non-fat dressingMain Meal
Pork and vegetable kebab (see recipe)
1 cup cooked rice
8 oz (200g) mixed steamed vegetablesSnacks
1 scoop fat-free ice-cream with 2 tbsp fresh or frozen strawberries
2 pieces fresh fruitDay 7 Total = 1318 calories
Weekly Total = 8631 calories
Average daily calorie intake = 1233 caloriesRECIPES
CHILI SHRIMP WITH PASTA
Cook 2 oz (50g)(uncooked weight) pasta shapes and drain. Heat a non-stick pan and add
1 tsp olive oil, 4 oz (100g) peeled shrimp, 1 tbsp chili sauce, 2 tbsp chopped
mushrooms. Cook quickly for two minutes. Add 1 tsp fish sauce and cook for 1 minute.
Serve with the cooked pasta.CHICKEN SALAD
Cut 3 oz (75g) cooked chicken breast, 1 small red, 2 ribs celery into chunks. Mix
with 1 tbsp sultanas, 1 tsp sesame seeds and toss in 1 tbsp lime juice.PAN-FRIED FISH
Heat a non-stick pan and add 1 tsp olive oil, 1 minced clove garlic, 2 tbsp lemon
juice, 1 tbsp soy sauce and heat. Add a 6 oz cod or halibut steak and cook on both
sides for about 4 minutes each side.CHICKEN RISOTTO
Heat 1 tsp vegetable oil in non-stick pan. Reduce heat and add 1 small chopped onion
and 1 clove minced garlic and cook for 3 minutes. Add 4 oz (100g) diced chicken breast
and cook for a few minutes. Add 125ml chicken stock and 75g risotto rice. Bring to the
boil, stir, reduce heat and simmer for about 20 minutes.BEEF AND VEGETABLE CURRY
Cook 1 medium-sized onion in a non-stick pan with 1 tbsp water. Add 4 oz (100g) very
lean beef, sprinkle with 2 tsp curry powder and continue cooking for 3-4 minutes. Add
7 oz (175g) can chopped tomatoes with their juice, 100ml beef stock and simmer for about
50 minutes.PORK AND VEGETABLE KEBAB
Cut 4 oz (100g) lean pork into cubes and alternate on a skewer with 3 baby white
onions, 3 button mushrooms, 3 chunks pineapple, 3 chunks red bell pepper. Spray with
fat-spray and broil under medium heat for about 15 minutes, turning several times.Best Diet that Money can Buy
The above diet is for seven days. If you want a better diet approach that will help you lose weight in a sustainable way over two weeks then check out Get Lean Quick 14 Day Diet today.
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