i week diet plan

             Diet Plan For a Week Fast ,

              Healthy And For Smartness

1 slice who  If there's a breakfast burrito and chips and guac included, you know it's going to be good

.Monday

Breakfast:

1/2 cup egg whites scrambled with 1 teaspoon olive oil, 1 teaspoon chopped basil, 1 teaspoon grated Parmesan, and 1/2 cup cherry tomatoesle-grain toast

1/2 cup blueberries

1 cup skim milk

Snack: 

1/2 cup fat-free Greek yogurt topped with 1/4 cup sliced strawberries

Lunch: 

Salad made with: 3/4 cup cooked bulgur, 4 ounces chopped grilled chicken breast, 1 tablespoon shredded low-fat cheddar, diced grilled veggies (2 tablespoons onion, 1/4 cup diced zucchini, 1/2 cup bell pepper), 1 teaspoon chopped cilantro, and 1 tablespoon low-fat vinaigrette (check out these other Buddha bowl recipes too.)

Snack: 

2 tablespoons hummus and 6 baby carrots

Dinner:

4 ounces grilled salmon

1 cup wild rice with 1 tablespoon slivered toasted almonds

1 cup wilted baby spinach with 1 teaspoon each olive oil, balsamic vinegar, and grated Parmesan

1/2 cup diced cantaloupe topped with

1/2 cup all-fruit raspberry sorbet and 1 teaspoon chopped walnuts

Tuesday

Breakfast:

3/4 cup steel-cut or old-fashioned oatmeal prepared with water; stir in 1/2 cup skim milk

2 links country-style turkey sausage

1 cup blueberries

Snack:

1/2 cup fat-free ricotta cheese with 1/2 cup raspberries and 1 tablespoon chopped pecans

Snack:

1/2 cup fat-free cottage cheese with 1/2 cup salsa

Dinner:

1 turkey burger

3/4 cup roasted cauliflower and broccoli florets

3/4 cup brown rice

1 cup spinach salad with 1 tablespoon light balsamic vinaigretteWednesday

Breakfast:

Omelet made with 4 egg whites and 1 whole egg, 1/4 cup chopped broccoli, 2 tablespoons each fat-free refried beans, diced onion, diced mushrooms, and salsa

Quesadilla made with 1/2 of one small corn tortilla and 1 tablespoon low-fat jack cheese

1/2 cup diced watermelon

Snack:

1/2 cup fat-free vanilla yogurt with 1 sliced apple and 1 tablespoon chopped walnuts

Lunch:

Salad made with 2 cups chopped Romaine, 4 ounces grilled chicken, 1/2 cup chopped celery, 1/2 cup diced mushrooms, 2 tablespoons shredded low-fat cheddar, and 1 tablespoon low-fat Caesar dressing

1 medium nectarine

1 cup skim milk

Snack:

1 fat-free mozzarella string cheese stick

1 medium orange

Dinner:

4 ounces shrimp, grilled or sauteed with 1 teaspoon olive oil and 1 teaspoon chopped garlic

1 medium artichoke, steamed

1/2 cup whole wheat couscous with 2 tablespoons diced bell pepper, 1/4 cup garbanzo beans, 1 teaspoon chopped fresh cilantro, and 1 tablespoon fat-free honey mustard dressing

Healthy Meal Plans – Personalized!

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Get started with the Cooking Light DietThursday

Breakfast:

1 light whole-grain English muffin with 1 tablespoon nut butter and 1 tablespoon sugar-free fruit spread

1 wedge honeydew

1 cup skim milk

2 slices Canadian bacon

Snack:

Yogurt parfait made with 1 cup low-fat vanilla yogurt, 2 tablespoons sliced strawberries or raspberries, and 2 tablespoons low-fat granola

Lunch:

Wrap made with 4 ounces thinly sliced lean roast beef, 1 6-inch whole wheat tortilla, 1/4 cup shredded lettuce, 3 medium tomato slices, 1 teaspoon horseradish, and 1 teaspoon Dijon mustard

1/2 cup pinto beans or lentils with 1 teaspoon chopped basil and 1 tablespoon light Caesar dressing

Snack:

8 baked corn chips with 2 tablespoons guacamole (try one of these guac recipes)

Dinner:

4 ounces grilled halibut

1/2 cup sliced mushrooms sauteed with 1 teaspoon olive oil, 1/4 cup chopped yellow onion, and 1 cup green beans

Salad made with 1 cup arugula, 1/2 cup halved cherry tomatoes, and 1 teaspoon balsamic vinaigrette

1/2 cup warm unsweetened applesauce with 1/4 cup fat-free vanilla yogurt,

1 tablespoon chopped pecans and dash cinnamon

Friday

Breakfast:

Burrito made with: 1 medium whole wheat tortilla, 4 scrambled egg whites, 1 teaspoon olive oil, 1/4 cup fat-free refried black beans, 2 tablespoons salsa, 2 tablespoons grated low-fat cheddar, and 1 teaspoon fresh cilantro

1 cup mixed melon

Snack:

3 ounces sliced lean ham

1 medium apple

Lunch:

Turkey burger (or one of these veggie burgers)

Salad made with: 1 cup baby spinach, 1/4 cup halved cherry tomatoes, 1/2 cup cooked lentils, 2 teaspoons grated Parmesan, and 1 tablespoon light Russian dressing

1 cup skim milk

Snack:

1 fat-free mozzarella string cheese stick

1 cup red grapes

Dinner: 

5 ounces grilled wild salmon

1/2 cup brown or wild rice

2 cups mixed baby greens with 1 tablespoon low-fat Caesar dressing

1/2 cup all-fruit strawberry sorbet with 1 sliced pearSaturday

Breakfast:

Frittata made with 3 large egg whites, 2 tablespoons diced bell peppers, 2 teaspoons chopped spinach, 2 tablespoons part-skim shredded mozzarella, and 2 teaspoons pesto 1/2 cup fresh raspberries

1 small bran muffin

1 cup skim milk

Snack:

1/2 cup low-fat vanilla yogurt with 1 tablespoon ground flaxseed and 1/2 cup diced pear

Lunch:

4 ounces sliced turkey breast

Tomato-cucumber salad made with 5 slices tomato, 1/4 cup sliced cucumber, 1 teaspoon fresh chopped thyme, and 1 tablespoon fat-free Italian dressing

1 medium orange

Snack:

Smoothie made with 3/4 cup skim milk, 1/2 banana, 1/2 cup low-fat yogurt, and 1/4 cup sliced strawberries (Psst: Here are more weight loss smoothie ideas.)

Dinner:

4 ounces red snapper baked with 1 teaspoon olive oil, 1 teaspoon lemon juice, and 1/2 teaspoon no-sodium seasoning

1 cup spaghetti squash with 1 teaspoon olive oil and 2 teaspoon grated Parmesan cheese

1 cup steamed green beans with 1 tablespoon slivered almonds

Sunday

Breakfast:

2 slices Canadian bacon

1 whole-grain toaster waffle with sugar-free fruit spread

3/4 cup berries

1 cup skim milk

Snack:

1/4 cup fat-free cottage cheese with 1/4 cup cherries and 1 tablespoon slivered almonds

Lunch:

Salad made with: 2 cups baby spinach, 4 ounces grilled chicken, 1 tablespoon chopped dried cranberries, 3 slices avocado, 1 tablespoon slivered walnuts, and 2 tablespoons low-fat vinaigrette

1 apple

1 cup skim milk

Snack:

1/4 cup plain fat-free Greek yogurt with 1 tablespoon sugar-free fruit spread and 1 tablespoon ground flaxseed

1/4 cup blueberries

Dinner:

4 ounces lean pork tenderloin stir-fried with onions, garlic, broccoli, and bell pepper

1/2 cup brown rice

5 medium tomato slices with 1 teaspoon each chopped ginger, chopped cilantro, light soy sauce, and rice wine vinegar

What Meal Plan is Right for You

?At the end of the day, you'd feel good !