Weight Loss Programs 6

10 Day Diet Meal Plan:

Weight Loss Programs
Weight Loss Programs
A 10-day plan can help you jump-start your weight loss. For most moderately active people, a plan with 1,500 calories daily will elicit a safe rate of weight loss. Choose a 400-calorie meal for breakfast, lunch and dinner and enjoy two 150-calorie snacks daily. Before beginning any diet plan, check with your health care provider to make sure it is appropriate for you. For very active women and some men, 1,500 calories may be too few and cause a loss of energy. If you experience this, consider adding an additional snack or 100 calories at one or two meals.

Breakfasts:
Weight Loss Programs
Weight Loss Programs

A satisfying breakfast usually features a lean protein, fresh fruit and whole grains. Try an omelet made with two egg whites, one whole egg, ¼ cup of feta cheese and 1/2 cup diced tomatoes with two slices of rye toast and a whole kiwi. Other breakfast options include 1 1/2 cups of bran cereal with 1 cup of skim milk and 1 cup of fresh berries or 1 cup of cooked oatmeal, 1 cup of low-fat cottage cheese and 1 cup of unsweetened applesauce.

On days when you are in a hurry, you might grab two hard-boiled eggs, 1/2 oz. of almonds , a small apple and five woven wheat crackers. A whole-wheat English muffin topped with 2 tbsp. of natural peanut butter and 1/2 of a sliced banana; 1 cup of nonfat plain yogurt with 1/4 cup of low-sugar granola and 1 cup sliced strawberries; two whole-grain frozen waffles with 1 tbsp. all-fruit spread and 1/4 cup of ricotta cheese; a cup of cooked quinoa with 2 tbsp. of raisins, 1 tbsp. of toasted pecans and 1/2 cup of almond milk; two slices of turkey bacon with 1 tbsp. light cream cheese on a whole-grain bagel with a whole orange; and a whole wheat tortilla topped with a sliced peach and two tbsp. of almond butter round out your 10-day plan.

Lunches:

Weight Loss Programs
Weight Loss Programs
Sandwiches are an easy, convenient option at lunch. Make up three of your 10 lunches by putting 2 oz. of deli turkey, low-sodium ham or roast beef between two slices of whole-wheat bread with mustard, lettuce and tomato. Have these sandwiches with a piece of fruit and a handful of whole-wheat pretzels. On other days try tossing romaine lettuce with cucumbers, tomatoes, 1/2 cup roasted chicken breast and 1 tbsp. olive oil-lemon dressing with a cup of minestrone soup; 1 cup of whole wheat pasta topped with 1/2 cup of marinara sauce, 3 oz. of lean ground turkey and 1 cup of broccoli; 1 1/2 cups of low-fat cottage cheese mixed with a cup of chopped, fresh fruit alongside four graham crackers; 1/2 cup of hummus on a whole-wheat pita with sliced tomatoes; 1 cup of brown rice mixed with 3 oz. of water-packed tuna, celery, 1/4 cup of nonfat, plain yogurt and lemon juice with a whole grapefruit; a whole-wheat English muffin topped with sliced tomatoes and 1 1/2 oz. of melted mozzarella cheese with fresh basil and 1 oz. of tortilla chips with 1/4 cup salsa; and 2 cups of tomato soup with a salad of chopped spinach, 1 egg, red peppers and 2 tbsp. balsamic dressing.

Dinners:

For most nights, make dinner at home with 4 oz. of lean,
Weight Loss Programs
Weight Loss Programs
broiled or grilled meat, 1 cup of whole grains and 2 cups of steamed vegetables. Options include grilled salmon with quinoa and asparagus; roasted chicken breast with brown rice and yellow squash; broiled flank steak with barley and broccoli; roasted cod with millet and zucchini; and grilled pork tenderloin with wheat berries and cauliflower. You could also make a burger from 4 oz. of extra lean ground turkey on a whole grain bun with a small sweet potato and sliced red pepper. For meals out, order plain pasta with tomato sauce and a large green salad or grilled chicken with steamed vegetables. If you have no time to cook, consider a 300-calorie frozen dinner with less than 600 mg of sodium along with a green salad topped with light dressing or a rotisserie chicken breast with a whole grain roll and 16 baby carrots.

Snacks:
Weight Loss Programs
Weight Loss Programs

For your 10-day plan, choose two snacks daily. You might try 1 oz. of almonds, 1 oz. of cashews or 1 1/2 tbsp. of peanut butter on five celery sticks. You could also have a string cheese with a small apple or a cup of low-fat yogurt with 1/2 cup of blueberries. Stir together 1/2 cup low-fat cottage cheese with 2 tbsp. of raisins or mix 1/2 cup low-fat cottage cheese with 1 cup of chopped pineapple. Try two rye crisps with 2 oz. of lean ham and 1/2 oz. of low-fat Swiss cheese or a corn tortilla topped with 1 oz. of cheddar and 1 tbsp. of salsa for savory options. A 1-oz. serving of dark chocolate can satisfy a sweet craving.


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