This diet is not too restrictive for weight loss, as it consists of three meals and two snacks a day, so it is very easy to follow.
Although the best way for weight loss is to change habits and lose weight gradually, it is not a bad idea to start the process towards a better and healthier life with a diet.
When we start to take care of ourselves, we see that losing weight is really very difficult, since it is hard to get the numbers off the scale, especially if we have a few kilos to spare.
So maybe it would be good to start a one-week diet to lose weight and speed up the process. To do this, today in THE OBJECTIVE we tell you what is the diet regime of the dietetic days of the nutritionist Cheryl Forberg, collected by Shape.
Before you start you should know this is not an overly restrictive diet, as it consists of three meals and two snacks a day, plus each dish contains a balance of 45% carbohydrates, 30% protein and 25% healthy fats. And as for beverages, Forberg recommends coffee, tea and water.
All this should be combined with moderate physical exercise. Perhaps half an hour a day would be enough to get you started.
The 7 day diet plan for weight loss
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Monday
Breakfast:
- 1/2 cup scrambled egg whites with 1 teaspoon olive oil, 1 teaspoon chopped basil, 1 teaspoon grated Parmesan cheese and 1/2 cup cherry tomatoes.
- 1 slice whole wheat toast
- 1/2 cup blueberries
- 1 cup skim milk
Mid-morning:
- 1/2 cup nonfat Greek yogurt with 1/4 cup sliced strawberries.
Lunch:
- Salad: 3/4 cup cooked quinoa, 120 grams grilled chicken breast, diced roasted vegetables (2 tablespoons onion, 1/4 cup diced zucchini, 1/2 cup bell bell pepper), 1 teaspoon chopped cilantro and 1 tablespoon low-fat vinaigrette.
Mid-afternoon:
- 2 tablespoons hummus and 6 baby carrots.
Dinner:
- 120 grams of grilled salmon.
- 1 cup of rice with 1 tablespoon of toasted almonds
- 1 cup spinach with 1 teaspoon olive oil, balsamic vinegar and grated Parmesan cheese
- 1/2 cup diced melon
- 1/2 cup of fruit and 1 teaspoon of chopped walnuts
Tuesday
Breakfast:
- 3/4 cup oatmeal and 1/2 cup skim milk.
- Turkey sausage
- 1 cup of blueberries
Mid-morning:
- 1/2 cup nonfat cheese with 1/2 cup raspberries and 1 tablespoon chopped walnuts
Lunch:
- Salad: 3/4 cup cooked quinoa, 120 grams grilled chicken breast, diced roasted vegetables (2 tablespoons onion, 1/4 cup diced zucchini, 1/2 cup bell bell pepper), 1 teaspoon chopped cilantro and 1 tablespoon low-fat vinaigrette.
Mid-afternoon:
- 1/2 cup fat-free cottage cheese.
Dinner:
- 1 turkey burger.
- 3/4 cup of roasted or cooked cauliflower and broccoli
- 3/4 cup brown rice
- 1 cup spinach salad with 1 Tbsp. light balsamic vinaigrette
Wednesday
Breakfast:
- Omelet made with 4 egg whites and 1 whole egg, 1/4 cup chopped broccoli, 2 tablespoons beans, chopped onion, chopped mushrooms.
- Quesadilla made with 1/2 small corn tortilla and 1 tablespoon of low-fat cheese
- 1/2 cup diced watermelon
Mid-morning:
- 1/2 cup nonfat yogurt with 1 sliced apple and 1 tablespoon chopped walnuts
Lunch:
- Salad prepared with 2 cups chopped romaine lettuce, 120 grams grilled chicken, 1/2 cup chopped celery, 1/2 cup diced mushrooms, 2 tablespoons shredded low-fat cheddar cheese, and 1 tablespoon low-fat Caesar dressing
- 1 medium mandarin orange
- 1 cup skim milk
Mid-afternoon:
- 1 stick fat-free mozzarella cheese.
- 1 medium orange
Dinner:
- 120 grams grilled shrimp with 1 teaspoon olive oil and 1 teaspoon minced garlic.
- 1 medium artichoke, steamed or cooked
- 1/2 cup whole-wheat couscous with 2 tablespoons chopped bell bell pepper, 1/4 cup chickpeas, 1 teaspoon chopped fresh cilantro and 1 tablespoon fat-free honey-mustard dressing
Thursday
Breakfast:
- 1 light whole wheat roll with 1 tablespoon olive oil and 1 tablespoon unsweetened fruit spread.
- 1 teaspoon honey
- 1 cup of skimmed milk
- 2 slices of cold meat
Mid-morning:
- 1 cup low-fat yogurt, 2 tablespoons sliced strawberries or raspberries, and 2 tablespoons low-fat granola
Lunch:
- 120 grams of lean roast beef, 1/4 cup chopped 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.
Mid-afternoon:
- 8 baked corn nachos with 2 tablespoons guacamole.
Dinner:
- 120 grams grilled fish
- 1/2 cup sliced mushrooms sautéed with 1 teaspoon olive oil, 1/4 cup chopped onion and
- 1 cup green beans
- Salad prepared with 1 cup arugula, 1/2 cup halved cherry tomatoes and 1 teaspoon balsamic vinaigrette
- 1/2 cup unsweetened applesauce with 1/4 cup fat-free yogurt
- 1 tablespoon chopped walnuts and a pinch of cinnamon.
Friday
Breakfast:
- Burrito made with: 1 medium whole wheat tortilla, 4 scrambled egg whites, 1 teaspoon olive oil, 1/4 cup beans, 2 tablespoons salsa, 2 tablespoons shredded low-fat cheddar cheese, 1 teaspoon fresh cilantro
- 1 cup melon
Mid-morning:
- 85 grams of 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 cheese and 1 tablespoon light dressing
- 1 cup skim milk
Mid-afternoon:
- 1 stick fat-free mozzarella cheese.
- 1 cup red grapes
Dinner:
- 140 grams of grilled salmon
- 1/2 cup brown rice
- 2 cups mixed baby greens with 1 tablespoon low-fat Caesar dressing
- 1 cup fruit
Saturday
Breakfast:
- Omelet made with 3 large egg whites, 2 tablespoons diced bell peppers, 2 teaspoons chopped spinach, 2 tablespoons shredded part-skim mozzarella cheese and 2 teaspoons pesto, 1/2 cup fresh raspberries
- 1 small oat bran muffin
- 1 cup skim milk
Mid-morning:
- 1/2 cup low-fat yogurt with 1 tablespoon ground flaxseed and 1/2 cup chopped pear
Lunch:
- 120 grams of sliced turkey breast.
- Tomato and cucumber salad made with 5 slices of tomato, 1/4 cup sliced cucumber, 1 teaspoon chopped fresh thyme and 1 tablespoon fat-free Italian dressing
- 1 medium orange
Mid-afternoon:
- Smoothie made with 3/4 cup skim milk, 1/2 banana, 1/2 cup low-fat yogurt and 1/4 cup sliced strawberries
Dinner:
- 130 grams baked fish with 1 teaspoon olive oil and 1 teaspoon lemon juice.
- 1 cup steamed green beans with 1 tablespoon chopped almonds
Sunday
Breakfast:
- 2 slices of low-fat cold cuts.
- 1 whole wheat waffle with unsweetened fruit spread
- 3/4 cup blackberries
- 1 cup of skim milk
Mid-morning:
- 1/4 cup fat-free cottage cheese with 1/4 cup cherries and 1 Tbsp. chopped almonds
Lunch:
- Salad made with: 2 cups baby spinach, 120 grams grilled chicken, 1 tablespoon chopped dried cranberries, 3 slices avocado, 1 tablespoon chopped walnuts, and 2 tablespoons low-fat vinaigrette
- 1 apple
- 1 cup skim milk
Mid-afternoon:
- 1/4 cup plain nonfat Greek yogurt with 1 tablespoon unsweetened fruit jam and 1 tablespoon ground flax seed
- 1/4 cup blueberries
Dinner:
- 120 grams of lean pork tenderloin sautéed with onion, garlic, broccoli and bell bell pepper
- 1/2 cup brown rice
- 5 medium tomato slices with 1 teaspoon chopped ginger, chopped cilantro, light soy sauce and wine vinegar
Keep reading: The Boiled Egg Diet Will Help You Lose up to 20 Lbs in Just 14 Days
Share this diet with all your friends, so that they too can shed the pounds.
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