Many people dealing with weight issues want to lose weight fast. The secret is to avoid starvation and instead eat meals that are well structured to manage fat storage and burning simultaneously. A well-structured 7 day diet plan can assure positive results if followed religiously.

Breakfast Options

• Egg whites scrambled in olive oil, basil, parmesan and cherry tomatoes are healthy. You can combine it with whole-grain toast, blueberries and skimmed milk.
• You can also go for old-fashioned oatmeal in water, skimmed milk, 2 country-style turkey sausages and a cup of blueberries.
• You can eat an omelet made of egg whites, a whole egg, broccoli with refried beans, diced onion, mushrooms and salsa. Add Quesadilla made of corn tortilla and low-fat jack cheese. Diced watermelon will complete the breakfast.
• Another healthy breakfast option is whole grain English muffins with almond or peanut butter and sugar-free fruit spread together with wedge honeydew, skimmed milk and 2 slices of Canadian bacon.

   

Before Lunch Snacks

Small snacks before lunch prevent overeating and hence are often recommended to those on a weight loss diet. Following are some snacks you can nibble on before lunch.

• Fat free Greek yoghurt with sliced strawberry topping.
• Fat free ricotta cheese with raspberries and chopped pecans.
• Fat free vanilla yoghurt with sliced apple and chopped walnuts.
• Yoghurt parfait made using low-fat vanilla yoghurt, sliced strawberries and low-fat granola.

Lunch Options

• A Salad made of cooked bulgur, grilled chopped chicken breast, low-fat cheddar shredded, grilled diced veggies, onion, diced zucchini, bell pepper, chopped cilantro and low-fat vinaigrette.
• A Salad made of water-packed tuna, chopped romaine lettuce, sliced bell pepper, green onions topped with low-fat Italian dressing.
• A Salad made with chopped romaine, grilled chicken, chopped celery, diced mushrooms, shredded low-fat cheddar and low-fat Caesar dressing. It can be taken with medium nectarine and skimmed milk.
• A Wrap made of thin sliced roast beef, whole wheat tortilla, shredded lettuce, tomato slices, horseradish and Dijon mustard. It can go with lentils or pinto beans, basil and light Caesar dressing.

After lunch snacks

• 6 baby carrots and 2 table spoons hummus
• Half cup fat-free cottage cheese with salsa
• Fat-free mozzarella cheese stick string and medium-sized orange
• Baked corn chips with guacamole

Dinner Options

• The first option in the list includes grilled salmon, wild rice with slivered toasted almonds, wilted baby spinach with olive oil, vinegar, balsamic and grated parmesan. You can add a cantaloupe topped with raspberry sorbet and chopped walnuts
• Another healthy dinner meal includes a turkey burger, roasted broccoli and cauliflower florets, brown rice, spinach salad with light balsamic vinaigrette
• Shrimp grilled with olive oil, chopped garlic and steamed medium artichoke makes a light dinner meal. You can also eat whole wheat couscous with diced bell pepper, garbanzo beans, fresh cilantro and fat-free dressing of honey mustard
• And finally, a Salad made of arugula, cherry tomatoes and balsamic vinaigrette, warmed unsweetened apple sauce with fat-free vanilla yoghurt, dash cinnamon and chopped pecans.