Lose 10 pounds with this awesome 6-Day Diet Plan!

If one could design her dream diet, it would probably include a variety of recipes so it doesn’t get boring and a lot of treats. Last but no least, a cheat day. Yep, this kind of diet plan exists where you can enjoy your favorite treat, a glass of wine, and real food.

BREAKFAST

  • Apple quesadilla and peanut butter: 1 sliced apple + 1 tablespoon of peanut butter + 8″ whole-wheat tortilla
  • 1 scrambled egg is a tsp of oil, 1 turkey sausage link, 1 whole-wheat bagel thin, 6 oz low-sodium vegetable juice
  • Apricot ricotta breakfast sundae:  4 chopped apricots+ 1 cup nonfat ricotta cheese+½ tsp agave nectar + pinch nutmeg
  • 1 cup toasted oat cereal +2 Tbsp tart dried cherries+1 cup 1% milk or soy milk+ 1 Tbsp chopped walnuts
  • Strawberry French toast: 1 cup of sliced strawberries+ 1 slice whole-wheat bread dipped in a beaten egg and then cooked in a tsp butter
  • 1 cup 1% milk or soy milk+1 cup bran flakes+¾ cup blueberries
  • Bacon and pancakes:  ½ sliced banana+ 1 tsp honey +2 frozen pancakes ;2 slices turkey bacon
  • Maple almond oatmeal: 2 tsp maple syrup+1 cup cooked oatmeal+Tbsp almond butter
  • Egg sandwich: 1 egg fried in 1 tsp olive oil +1 whole-wheat English muffin+ 1-2 slices tomato+1 oz Canadian bacon (about 2 slices)
  • Smoothie: 1 cup of frozen peaches blended with 1 cup of nonfat plain yogurt+ 1 Tbsp ground flaxseed+pinch nutmeg½ cup calcium-fortified orange juice + ½ banana
  • Greek yogurt parfait:  1 tsp honey+ 8 oz nonfat plain Greek yogurt+ 3 Tbsp sliced almonds+1 diced nectarine

LUNCH

  • Turkey-bacon-avocado pita:  ½ cup shredded romaine lettuce +2 oz deli turkey+1 slice bacon+  lettuce and tomato + 6″ whole-wheat pita+2 pieces of thinly sliced avocado; 1 nectarine
  • Veggie Jack Burger: 1-oz slice Monterey Jack cheese+Veggie burger+lettuce and tomato+1 Tbsp barbecue sauce+wheat hamburger bun+1 cup watermelon cubes+whole
  • Turkey Swiss burger: 1 thin slice Swiss cheese+4 oz lean ground turkey patty+ lettuce, tomato and onion slices+ 1 Tbsp barbecue sauce+whole-wheat hamburger bun;1 cup cantaloupe cubes
  • Blue cheese chicken pita: ¼ cup sliced celery+½ cup shredded skinless rotisserie chicken breast+1 Tbsp light blue cheese dressing + ½ cup shredded carrots+6″ whole-wheat pita; 1 peach
  • Black bean-tomato soup:  ½ yellow bell pepper +½ cups chilled tomato soup or low-sodium vegetable juice +½ cup black beans+2 Tbsp red onion+2 tsp red wine vinegar+ 1 tomato+½ cup corn niblets ;15 all-natural tortilla chips
  • Pasta salad: cooked 2 oz* whole-wheat penne pasta, then cooled and refrigerated+1 oz part-skim mozzarella, diced+5 halved cherry tomatoes+2 Tbsp Italian vinaigrette dressing+¼ diced yellow pepper+2 fresh basil leaves, chopped
  • Grilled shrimp Caesar: 2 Tbsp Caesar dressing+ 3 cups romaine lettuce + 10 large grilled shrimp  + 1 Tbsp grated Parmesan; 12 whole-wheat pita chips
  • Couscous with chickpeas:¾ cup chickpeas+  ⅓ cup* whole-wheat couscous, cooked+½ cup diced cucumber+½ cup diced tomato+ 2 Tbsp crumbled feta+ 1 Tbsp chopped fresh basil
  • Chicken Cheddar sandwich: 1-oz slice reduced-fat Cheddar+ 3 oz grilled chicken + 1 Tbsp light mayo + lettuce and tomato + whole-wheat sandwich thin; ¾ cup grapes
  • Mediterranean tuna wrap: 8″ whole-wheat tortilla+ 3 chopped Kalamata olives +3 oz water-packed tuna +2 Tbsp chopped onion   1 tsp capers + 1 tsp red wine vinegar + 1 tsp olive oil ; 1 apple

DINNER

  • ½ baked potato ;4 oz lean sirloin steak;  2 cups mushrooms sautéed in 2 tsp olive oil; 2 Tbsp nonfat plain Greek yogurt;
  • Mexican burrito bowl: ½ cup pinto beans + ⅓ cup* brown rice, cooked+½ cup shredded lettuce+ ½ cup grilled vegetables + ¼ cup guacamole+ ¼ cup corn salsa
  • Takeout!6 oz brown rice+  3 oz ginger chicken with broccoli
  • Lemon pasta with salmon and asparagus: 2 oz whole-wheat penne+ + 2 Tbsp lemon juice+ 2 oz grilled salmon + 1 Tbsp olive oil  + 1 cup chopped asparagus+ 1 clove garlic, sliced  + 1 Tbsp fresh basil
  • 1 baked sweet potato;6 oz roast pork tenderloin;  2 cups green beans sautéed in 2 tsp olive oil
  • BBQ! 4 oz skinless chicken breast grilled then basted with 1 Tbsp barbecue sauce with Grill ; ½ cup potato salad
  • Italian tilapia:  4 chopped green olives +6 oz tilapia baked with 1 cup canned diced tomatoes + pinch Italian seasoning+ 1 tsp olive oil ; ⅓ cup whole-wheat couscous, cooked
  • Spaghetti and meatballs: 3 turkey meatballs (1 oz each)+ 2 oz whole-wheat spaghetti, cooked  + ½ cup marinara sauce;+ Tbsp Italian vinaigrette+ 2 cups tossed salad
  • Chicken stir-fry: + 2 cups broccoli florets + 4 oz boneless, skinless chicken breast strips + 2 tsp peanut oil+ 1 sliced scallion ; ½ cup cooked brown rice
  • 36. Pasta with cannellini and feta:¾ cup cannellini beans+ 2 oz whole-wheat pasta, cooked  + 2 tsp olive oil+ 1 cup chopped fresh tomatoes +1 Tbsp crumbled feta+ 1 Tbsp chopped fresh basil

SNACKS, TREATS, AND SWEETS

  • 6-oz glass wine
  • 12 oz beer
  • 45 pistachios
  • 6-oz container 0% fat fruit-flavored Greek yogurt
  • 1 Oreo;12 oz nonfat latte;
  • 1 Tbsp soy butter+ 1 mini cinnamon raisin bagel
  • two 1″ Brie cubes+½ pear
  • ¼ cup hummus+1 sliced bell pepper
  • ten 1″ whole-grain crackers;1 hard-cooked egg +celery salt
  • 1 Tbsp peanut butter+½ banana
  • ¾ cup light chocolate ice cream
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