healthy weight loss diet planHere’s how this healthy weight loss diet plan works: Women follow the daily menus; men add the extra amounts or additional items listed in blue at the end of each meal. Other key points:

Eat all the foods on the diet plan; fruit recommended at various meals can be consumed any time of the day.

You can swap a breakfast, lunch, dinner, or snack for the same meal on another day. Repeat meals if you wish, but remember, variety is important.

Drink calorie-free beverages as desired tap or bottled water, club soda or seltzer, unsweetened black coffee or tea, artificially sweetened drinks such as diet lemonade.

Take a daily multivitamin/mineral supplement.

Aim for 30 minutes of daily exercise.

1 day of healthy weight loss diet plan

Breakfast

1/2 cups bran flakes cereal

tablespoons raisins or 1/2 medium banana

cup fat-free milk

Add 1 slice whole wheat bread with

1 teaspoon light butter or margarine and 1 teaspoon jelly.

Lunch

On 2 slices whole wheat bread, spread

1 tablespoon reduced-fat mayonnaise.

Layer2 ouncessliced lean deli turkey, 1 slice Jarlsberg Lite cheese (1 ounce), 2 tomato slices, and lettuce.

8 baby carrots and 2 tablespoons hummus for dipping

Use4 ouncessliced lean deli turkey and 3 tablespoons hummus.

Snack

In blender, combine 3/4 cup fat-free plain yogurt, 1 cup fresh berries of your choice, 1 teaspoon honey, and 4 ice cubes.

Dinner

Brush 1 boneless, skinless chicken breast half (4 ounces) with some barbecue sauce; grill or broil until chicken loses its pink color.

Dab 1 steamed medium corn on the cob with 1 tablespoon light butter or margarine.

Combine 2 cups salad greens with 1 small tomato cut into wedges, 1/2 medium cucumber cut into chunks, 1/2 medium green pepper cut into chunks, and 2 tablespoons reduced-fat Italian or vinaigrette dressing (50 calories per 2-tablespoon serving).

Use6 ouncesboneless, skinless chicken breast.

2 day of healthy weight loss diet plan

Breakfast

Top 1 split and toasted English muffin with 1 slice reduced-fat Cheddar cheese (1 ounce); broil until cheese is melted. 1 cup cantaloupe or honeydew chunks

Add 1 cup fat-free milk.

Lunch

Mix 3 cups salad greens with 1/2 cup drained water-packed tuna, 1/2 medium tomato cut into wedges, 3 red-onion slices, and 2 tablespoons reduced-fat Italian or vinaigrette dressing (50 calories per 2-tablespoon serving). 1/2 whole wheat pita or 4 sesame breadsticks 2 kiwifruit or 25 grapes

Use 1 whole wheat pita or S sesame breadsticks.

Snack

Mix 1 cup fat-free plain yogurt with 1/4 cup canned crushed pineapple in juice.

Dinner

Grill or broil 1 hamburger (made from4 ouncesextra-lean ground beef). Arrange on hamburger bun with lettuce, 2 tomato slices, 2 pickle slices, ketchup, and mustard. Cut 1 medium zucchini lengthwise into -inch-thick slices; brush slices, on both sides, with 1/2 teaspoon olive oil, then sprinkle with some dried oregano, salt, and pepper. Grill or broil until golden, turning once.

Use5 ouncesextra-lean ground beef. Add 3 dried or fresh apricots.

3 day of healthy weight loss diet plan

Breakfast

Toss 1 cup fat-free plain yogurt with 1 cup sliced strawberries; 1 medium banana, sliced; and 1 teaspoon honey.

Add6 ouncescalcium-fortified orange

Lunch

Bake 10-ounce potato, then top with cup each drained canned kidney beans and shredded reduced-fat Cheddar cheese. Heat in microwave until cheese melts. Top with 1/4 cup salsa. 8 baby carrots

Use 1/2 cup reduced-fat Cheddar cheese.

Snack

20 almonds

Dinner

Brush4 ouncescatfish with 1 teaspoon olive oil; sprinkle with paprika. Broil. Prepare 3/4 cup hot cooked rice; stir in 2 tablespoons grated Parmesan cheese. Toss 1 cup steamed spinach with lemon juice.

Use5 ouncescatfish and 1 cup hot cooked rice.

4 day of healthy weight loss diet plan

Breakfast

Top 2 low-fat frozen waffles, toasted, with 1/3 cup sliced strawberries; drizzle with 2 tablespoons light pancake syrup. 1 cup fat-free milk

Use 3 low-fat frozen waffles and 3 tablespoons light pancake syrup.

Lunch

On 2 slices whole wheat bread, spread 2 teaspoons mustard.. Layer2 ouncessliced lean deli roast beef, 1 slice Jarlsberg Lite cheese (1 ounce), 2 tomato slices, and lettuce. 2 kiwifruit or 25 grapes

Use4 ouncessliced lean deli roast beef.

Snack

Sprinkle 1 cup honeydew chunks and 1 cup cantaloupe chunks with 1 tablespoon orange juice.

Dinner

Cook2 ouncesdry spaghetti according to package directions. Meanwhile, in nonstick skillet coated with cooking spray, cook cup diced green pepper and 2 tablespoons diced onion until tender. Stir in3 ouncesshelled fresh or frozen shrimp; cook until shrimp begin to turn opaque. Toss shrimp mixture with cooked spaghetti and 1/2 cup heated spaghetti sauce. Sprinkle with 1 tablespoon grated Parmesan cheese. 1 cup steamed asparagus

Use5 ouncesfresh or frozen shrimp and 2 1/2 ounces dry spaghetti.

5 day of healthy weight loss diet plan

Breakfast

In nonstick skillet coated with cooking spray, cook 2 tablespoons each diced green pepper and diced onion until tender. Beat 2 eggs with a dash of hot pepper sauce; pour over vegetables. Cover and cook until set. 1 cup fat-free milk grapefruit

Add 1 slice whole wheat bread with 1 teaspoon light butter or margarine and 1 teaspoon jelly.

Lunch

Combine 3 cups salad greens,2 ouncessliced lean deli turkey cut into strips, 1 slice Jarlsberg Lite cheese (1 ounce) cut into strips, 1/2 medium tomato cut into wedges, 1/4 medium cucumber sliced, and 2 tablespoons reduced-fat Italian or vinaigrette dressing (50 calories per 2-tablespoon serving). 1/2 whole wheat pita or 4 sesame breadsticks 1 cup fat-free milk

Use3 ouncessliced lean deli turkey and 2 slices Jarlsberg Lite cheese (2 ounces).

Snack

1 1/4 cups cherries or 1 large pear

Dinner

Top 1 whole wheat pita, split and toasted, with 1/2 cup each chopped tomato and cooked chopped broccoli, 8 chopped ripe olives, and IA cup crumbled feta cheese. Sprinkle with 1 teaspoon olive oil and some dried basil. Bake in400 Fahrenheit. oven until cheese is lightly browned, 5 to 10 minutes.

Add 1 medium banana or 1 large apple.

6 day of healthy weight loss diet plan

Breakfast

1/2 grapefruit Cook 1 scrambled egg in a nonstick skillet coated with cooking spray. Spread 1 slice whole wheat bread with 1 teaspoon light butter or margarine and 1 teaspoon jelly. 1 cup fat-free milk

Use 2 eggs.

Lunch

Stuff 1 whole wheat pita with mixture of 1/3 cup crumbled feta cheese, 1/4 cup each diced cucumber and diced tomato, 2 tablespoons hummus, and 4 chopped ripe olives. Sprinkle mixture with red-wine vinegar.

Add 2 cups gazpacho.

Snack

1 slice Jarlsberg Lite cheese (1 ounce) 20 grapes

Dinner

In nonstick skillet coated with cooking spray, cook 3 chicken tenders (about4 ounces) cut into strips, 1/4 each small onion and small green pepper diced, and 1 teaspoon chili powder until chicken loses its pink color, stirring occasionally. Arrange on 2 warmed 8-inch flour tortillas. Top with 1/4 cup salsa. Fold to eat.

Add 1/4 cup shredded reduced-fat Cheddar cheese to tortillas. Add 1/2 cup cantaloupe chunks.

1 day of healthy weight loss diet plan

Breakfast

On 1 slice whole wheat bread, spread 1 tablespoon peanut butter; sprinkle with 1 tablespoon raisins. 1 cup fat-free milk 3/4 cup strawberries or 1/2 grapefruit

Add 1 cup bran flakes cereal.

Lunch

Heat 1 frozen veggie burger (100 calories). Arrange on a split whole wheat pita with lettuce; 2 tomato slices, ketchup, and mustard. Toss 1 bagged cup coleslaw, with 1 tablespoon reduced-fat Italian or vinaigrette dressing (50 calories per 2-tablespoon serving). 1 cup fat-free milk

Add 1 slice reduced-fat Cheddar cheese to veggie burger.

Snack

1 large banana

Dinner

Boil 5 frozen pierogi (stuffed pasta pockets); top with 1/2 cup spaghetti sauce. 1 cup steamed green beans

Use 7 frozen pierogi.

Too Good to Be True…

Who said diets had to be about deprivation? Both of you can polish off one of these goodies per day and still expect to lose a pound per week.

1/2 cup low-fat frozen yogurt

15 potato chips

1 slice angel food cake (1/12 of a

10-inch cake) topped with 4 sliced

strawberries and 2 tablespoons

light whipped topping

1 large chocolate-covered mint patty

(or 3 fun-size patties)

35 reduced-fat cheese-flavored baked

snack crackers

17 bite-size SnackWell’s double

chocolate-chip cookies

1/2 cup ice cream (150 calories)

3 fig bars

6 Hershey’s Kisses

3 tun-size Nestle’s Crunch bars

3 cream-filled chocolate sandwich

cookies (such as Oreos)

8 cups popped light butter-flavor

microwave popcorn

15 baked tortilla chips and a mixture

of 1/3 cup salsa and 2 tablespoons

mashed avocado for dipping

9 vanilla wafers