4-day Diet Meal Plan to Slim Down

 4-day Diet Meal Plan to Slim Down

4-day Diet Meal Plan to Slim Down

These 4-day weight-loss diet meal plans are designed by EatingWell's nutrition and culinary experts to offer delicious, nutritionally balanced meals for weight loss at three different daily calorie levels: 1,200, 1,500, and 1,800. The weight-loss diet meal plans model healthy eating patterns that can be followed for lifelong weight control.
Day 1 :
Breakfast

• 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

Lunch

• 1 cup vegetarian vegetable soup
• 1 veggie burger in a mini whole wheat pita with lettuce and salsa
• 6 ounces light yogurt
• 15 grapes

Dinner

• 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 2:

Breakfast

• 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

Lunch

• 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

Dinner

• 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 pineapple chunks in juice

Daye 3:

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

Day 4

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
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 pear

red more Weightloss Ebook(r) :negative Calorie Foods.

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