weight loss programs 3

Try our 7-day weight loss plan to drop pounds and keep them off.

EatingWell's 7-Day Weight-Loss Diet Meal Plan is designed to provide an overall healthy-eating program. This 1,400-calorie menu is packed with nutrient-rich foods, including whole grains, lean meats, low-fat dairy and plenty of fresh fruits and vegetables.

Weight Loss Programs

7 Day Weight Loss 1400 calorie menu - Day 1

    BREAKFAST:

        1 Cup Skim Milk
        1 Orange, medium
        1 1/4 Cups Cheerios Cereal

    MORNING SNACK:

        1 Cup Cantaloupe Melon
        1/2 Cup Low Fat, Low Sodium Cottage Cheese

    LUNCH:

        Warm Salmon Salad with Crispy Potatoes
        1 Whole-Wheat Pita Bread, small
        1 Cup Skim Milk
        1 Fudgsicle, no sugar added

    AFTERNOON SNACK:

        2 Tablespoons Prepared Hummus
        4 Ounces Carrot Sticks

    DINNER:

        2/3 Cup Cooked Brown Rice
        1 Cup Steamed Spinach
       

        7 Day Weight Loss 1400 calorie menu - Day 2

            BREAKFAST:

                1 Cup Skim Milk
                1 Banana, small
                1 1/4 Cups Bran Flakes Cereal
            MORNING SNACK
                1 Fruit & Nut Granola Bar

            LUNCH:

                A Gilding of Shrimp & Saffron Rice
                1 Whole-Wheat Bread
                Watermelon-Blueberry Ice Pops

            AFTERNOON SNACK:

                1 Cup Popcorn, air popped
                1 Cup Skim Milk

            DINNER:

                1 Cup Tossed Salad Mix
                1 Tablespoon Low Calorie Caesar Salad Dressing
                Grilled Chicken Tenders with Cilantro Pesto
                1/2 Cup Cooked Couscous
                1/2 Cup Steamed Red Cabbage
                1 Peach, medium
                 

                7 Day Weight Loss 1400 calorie menu - Day 3

                    BREAKFAST:

                        1 Whole-Wheat English Muffin
                        1 Cup Skim Milk
                        1/2 Cup Blueberries
                        1 Tablespoon Creamy Peanut Butter, unsalted

                    MORNING SNACK:

                        1 Apple, small

                    LUNCH:

                        2 Cups Tossed Salad Mix
                        4 Teaspoons Vinegar & Oil Salad Dressing
                        Salmon Chowder
                        1/2 Cup Fresh Pineapple
                        1 Slice Reduced-Calorie Oatmeal Bran Bread

                    AFTERNOON SNACK:

                        6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
                        2 Tablespoons Low-Fat Granola Cereal with Fruit

                    DINNER:

                        Lemon-Dill Green Beans
                        1 Cup Skim Milk
                        Chicken Breasts Stuffed with Pimiento Cheese
                        1/2 Cup Cooked Quinoa
                        1 Nectarine, medium
                         

                        7 Day Weight Loss 1400 calorie menu - Day 4

                        BREAKFAST:

                            1 Cup Skim Milk
                            2/3 Cup Hot Oatmeal
                            1 Ounce Dried Fruit
                            1 Tablespoon Walnuts

                        MORNING SNACK:

                            1 Kiwi

                        LUNCH:

                            1 Cup Tossed Salad Mix
                            1 Tablespoon Vinegar & Oil Salad Dressing
                            Lemon Chicken Stir-Fry
                            1/2 Cup Cooked Couscous
                            1 Cup Honeydew Melon

                        AFTERNOON SNACK:

                            1 Cup Blackberries
                            1 Cup Skim Milk

                        DINNER:

                            1/2 Cup Cooked Brown Rice
                            Pistachio-Crusted Tuna Steaks
                            Roasted Brussels Sprouts & Shallots
                            1/2 Cup Mango
                             

                            7 Day Weight Loss 1400 calorie menu - Day 5

                                BREAKFAST:

                                    1 Scrambled Eggs
                                    1 Corn Tortilla
                                    2 Tablespoons Prepared Salsa
                                    3/4 Cup Grapefruit
                                    1 Cup Skim Milk

                                MORNING SNACK:

                                    6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

                                LUNCH:

                                    1 Cup Skim Milk
                                    1 Cup Tossed Salad Mix
                                    1 Tablespoon Low Calorie Caesar Salad Dressing
                                    Sweet Potato-Turkey Hash
                                    1/2 Cup Unsweetened Applesauce

                                AFTERNOON SNACK:

                                    1 Ounce Whole-Wheat Pretzel

                                DINNER:

                                    Cauliflower & Couscous Pilaf
                                    3/4 Cup Cooked Carrots, Sliced
                                    Mustard-Maple Pork Tenderloin
                                    1 Cup Grapes
                                     

                                    7 Day Weight Loss 1400 calorie menu - Day 6

                                        BREAKFAST:

                                            1 Cup Skim Milk
                                            1 Whole-Wheat English Muffin
                                            1 Tablespoon Creamy Peanut Butter
                                            1 Tablespoon Sugar-Free Jam

                                        MORNING SNACK:

                                            1 Orange, medium

                                        LUNCH:

                                            Fragrant Shredded Beef Stew
                                            1 Cup Skim Milk
                                            1 Whole-Wheat Pita Bread, small
                                            1 Cup Watermelon

                                        AFTERNOON SNACK:

                                            8 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

                                        DINNER:

                                            Seared Scallops with Brandied Leeks & Mushrooms
                                            1/2 Cup Cooked Brown Rice
                                            1 Cup Steamed Cauliflower
                                            1 Cup Grapes
                                             

                                            7 Day Weight Loss 1400 calorie menu - Day 7

                                                BREAKFAST:

                                                    1 Cup Skim Milk
                                                    1 Plum
                                                    Egg & Salmon Sandwich

                                                MORNING SNACK:

                                                    1 Serving Apple, small

                                                LUNCH:

                                                    1 Veggie Burger
                                                    1 Whole-Wheat Roll
                                                    Cucumber & Black-Eyed Pea Salad
                                                    1 Apricot

                                                AFTERNOON SNACK:

                                                    6 Ounces Carrot Sticks
                                                    1/4 Cup Salsa

                                                DINNER:

                                                    1 Cup Skim Milk
                                                    3/4 Cup Steamed Green Beans
                                                    Barbecue Pulled Chicken
                                                    1/2 Cup Cooked Brown Rice
                                                    1 Peach, medium

Santé nutrition magazine: S'informer sur la nutrition et la santé, diététiques, nutritionnels

Try our 7-day weight loss plan to drop pounds and keep them off.

EatingWell's 7-Day Weight-Loss Diet Meal Plan is designed to provide an overall healthy-eating program. This 1,400-calorie menu is packed with nutrient-rich foods, including whole grains, lean meats, low-fat dairy and plenty of fresh fruits and vegetables.

Weight Loss Programs

7 Day Weight Loss 1400 calorie menu - Day 1

    BREAKFAST:

        1 Cup Skim Milk
        1 Orange, medium
        1 1/4 Cups Cheerios Cereal

    MORNING SNACK:

        1 Cup Cantaloupe Melon
        1/2 Cup Low Fat, Low Sodium Cottage Cheese

    LUNCH:

        Warm Salmon Salad with Crispy Potatoes
        1 Whole-Wheat Pita Bread, small
        1 Cup Skim Milk
        1 Fudgsicle, no sugar added

    AFTERNOON SNACK:

        2 Tablespoons Prepared Hummus
        4 Ounces Carrot Sticks

    DINNER:

        2/3 Cup Cooked Brown Rice
        1 Cup Steamed Spinach
       

        7 Day Weight Loss 1400 calorie menu - Day 2

            BREAKFAST:

                1 Cup Skim Milk
                1 Banana, small
                1 1/4 Cups Bran Flakes Cereal
            MORNING SNACK
                1 Fruit & Nut Granola Bar

            LUNCH:

                A Gilding of Shrimp & Saffron Rice
                1 Whole-Wheat Bread
                Watermelon-Blueberry Ice Pops

            AFTERNOON SNACK:

                1 Cup Popcorn, air popped
                1 Cup Skim Milk

            DINNER:

                1 Cup Tossed Salad Mix
                1 Tablespoon Low Calorie Caesar Salad Dressing
                Grilled Chicken Tenders with Cilantro Pesto
                1/2 Cup Cooked Couscous
                1/2 Cup Steamed Red Cabbage
                1 Peach, medium
                 

                7 Day Weight Loss 1400 calorie menu - Day 3

                    BREAKFAST:

                        1 Whole-Wheat English Muffin
                        1 Cup Skim Milk
                        1/2 Cup Blueberries
                        1 Tablespoon Creamy Peanut Butter, unsalted

                    MORNING SNACK:

                        1 Apple, small

                    LUNCH:

                        2 Cups Tossed Salad Mix
                        4 Teaspoons Vinegar & Oil Salad Dressing
                        Salmon Chowder
                        1/2 Cup Fresh Pineapple
                        1 Slice Reduced-Calorie Oatmeal Bran Bread

                    AFTERNOON SNACK:

                        6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
                        2 Tablespoons Low-Fat Granola Cereal with Fruit

                    DINNER:

                        Lemon-Dill Green Beans
                        1 Cup Skim Milk
                        Chicken Breasts Stuffed with Pimiento Cheese
                        1/2 Cup Cooked Quinoa
                        1 Nectarine, medium
                         

                        7 Day Weight Loss 1400 calorie menu - Day 4

                        BREAKFAST:

                            1 Cup Skim Milk
                            2/3 Cup Hot Oatmeal
                            1 Ounce Dried Fruit
                            1 Tablespoon Walnuts

                        MORNING SNACK:

                            1 Kiwi

                        LUNCH:

                            1 Cup Tossed Salad Mix
                            1 Tablespoon Vinegar & Oil Salad Dressing
                            Lemon Chicken Stir-Fry
                            1/2 Cup Cooked Couscous
                            1 Cup Honeydew Melon

                        AFTERNOON SNACK:

                            1 Cup Blackberries
                            1 Cup Skim Milk

                        DINNER:

                            1/2 Cup Cooked Brown Rice
                            Pistachio-Crusted Tuna Steaks
                            Roasted Brussels Sprouts & Shallots
                            1/2 Cup Mango
                             

                            7 Day Weight Loss 1400 calorie menu - Day 5

                                BREAKFAST:

                                    1 Scrambled Eggs
                                    1 Corn Tortilla
                                    2 Tablespoons Prepared Salsa
                                    3/4 Cup Grapefruit
                                    1 Cup Skim Milk

                                MORNING SNACK:

                                    6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

                                LUNCH:

                                    1 Cup Skim Milk
                                    1 Cup Tossed Salad Mix
                                    1 Tablespoon Low Calorie Caesar Salad Dressing
                                    Sweet Potato-Turkey Hash
                                    1/2 Cup Unsweetened Applesauce

                                AFTERNOON SNACK:

                                    1 Ounce Whole-Wheat Pretzel

                                DINNER:

                                    Cauliflower & Couscous Pilaf
                                    3/4 Cup Cooked Carrots, Sliced
                                    Mustard-Maple Pork Tenderloin
                                    1 Cup Grapes
                                     

                                    7 Day Weight Loss 1400 calorie menu - Day 6

                                        BREAKFAST:

                                            1 Cup Skim Milk
                                            1 Whole-Wheat English Muffin
                                            1 Tablespoon Creamy Peanut Butter
                                            1 Tablespoon Sugar-Free Jam

                                        MORNING SNACK:

                                            1 Orange, medium

                                        LUNCH:

                                            Fragrant Shredded Beef Stew
                                            1 Cup Skim Milk
                                            1 Whole-Wheat Pita Bread, small
                                            1 Cup Watermelon

                                        AFTERNOON SNACK:

                                            8 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener

                                        DINNER:

                                            Seared Scallops with Brandied Leeks & Mushrooms
                                            1/2 Cup Cooked Brown Rice
                                            1 Cup Steamed Cauliflower
                                            1 Cup Grapes
                                             

                                            7 Day Weight Loss 1400 calorie menu - Day 7

                                                BREAKFAST:

                                                    1 Cup Skim Milk
                                                    1 Plum
                                                    Egg & Salmon Sandwich

                                                MORNING SNACK:

                                                    1 Serving Apple, small

                                                LUNCH:

                                                    1 Veggie Burger
                                                    1 Whole-Wheat Roll
                                                    Cucumber & Black-Eyed Pea Salad
                                                    1 Apricot

                                                AFTERNOON SNACK:

                                                    6 Ounces Carrot Sticks
                                                    1/4 Cup Salsa

                                                DINNER:

                                                    1 Cup Skim Milk
                                                    3/4 Cup Steamed Green Beans
                                                    Barbecue Pulled Chicken
                                                    1/2 Cup Cooked Brown Rice
                                                    1 Peach, medium