There will be so many fast lose weight plan you will find but most of them will make you starved and unhappy. After a few days or maybe a week you will give up on all these plans.
Anyone can lose weight but with a complete diet plan. You should know how many calories you are in taking daily. This is 1200 calories meal plan. This plan will reduce your appetite. Make your lose weight without hunger and improve your metabolic health.
Here is a simple diet plan you have to follow to lose weight.
يوم 1
وجبة افطار
3/4 cup bran flakes
1 موز
1 cup fat-free milk
غداء
Sandwich:
1 mini whole wheat pita, 3 ounces turkey breast, 1/2 roasted pepper, 1 teaspoon light mayonnaise, mustard, الخس
1 stick part-skim mozzarella string cheese
2 kiwifruits
وجبة عشاء
Broiled flounder or sole 4 أوقية
Plum 2 sliced tomatoes sprinkled with 2 tbsp Parmesan cheese, broiled until look golden
Cooked couscous 1 كوب
Steamed broccoli 1 كوب
1 fat-free pudding cup
يوم 2
وجبة افطار
Smoothie:
مزيج 1 cup frozen berries 8 ounces fat-free milk and 1/2 موز.
Spread 1/2 English muffin with 1 tsp light margarine
غداء
Vegetarian vegetable soup 1 كوب
1 veggie burger in a mini whole wheat pita with lettuce and salsa
Light yogurt 6 أوقية
عنب 15
وجبة عشاء
BBQ chicken:
فرشاة 4 ounces boneless breast with barbecue sauce and grill.
Vegetarian baked beans ½ cup
3 small boiled red potatoes topped with 1 tsp light margarine and a pinch of dill
يوم 3
وجبة افطار
دقيق الشوفان: In the microwave, cook 1/2 cup quick-cooking oats with 3/4 cup fat-free milk
1/2 apple, chopped
1 teaspoon honey; and a pinch of cinnamon
غداء
Chicken salad:
مزج 4 ounces shredded skinless roast and chicken breast with 1/4 cup sliced red grapes, 1 tbsp slivered almonds, 1 tbsp light mayonnaise, و 1 tbsp fat-free sour cream. Serve over lettuce.
1 موز
وجبة عشاء
Steamed shrimp 4 أوقية
1 baked potato topped with 3 tablespoons salsa
1 tablespoon fat-free sour cream
3 cups spinach, steamed
1 low-fat frozen fudge bar
يوم 4
وجبة افطار
1/2 toasted English muffin topped with 1/2 small apple sliced, و 1 ounce shredded reduced-fat cheese. Microwave 30 seconds on High speed.
6 ounces light yogurt sprinkled with 1 tablespoon slivered almonds
غداء
1 cup tomato soup
Sandwich: 1 mini whole wheat pita, 3 ounces thinly sliced roast beef, 1 teaspoon horseradish, mustard, tomato slices, and lettuce
1 cup raw veggies
1 pear
وجبة عشاء
Poached salmon 3 أوقية
Slaw: Toss 1 1/4 cups coleslaw mix and 2 sliced green onions with 2 tablespoons fat-free dressing (no more than 30 calories per 2 ملاعق)
Cooked brown rice 3/4 كوب
Pineapple chunks in juice 1/2 كوب
يوم 5
وجبة افطار
1 cup Cheerios, 1/2 cup berries, 1 tablespoon slivered almonds, 8 ounces fat-free milk
غداء
Quesadilla:
Spread 1/4 cup fat-free refried beans in 1 small whole wheat tortilla. Sprinkle on 1 ounce shredded reduced-fat cheese. Top with salsa and another tortilla; microwave 45 seconds on High.
1/2 cup low-fat cottage cheese topped with 1/2 cup mandarin orange sections
Cucumber spears
وجبة عشاء
3 ounces roasted pork tenderloin
1 cup baked acorn squash, mashed with a pinch of cinnamon
2 إلى 3 cups salad greens with 2 tablespoons fat-free dressing
1/2 cup vanilla fat-free frozen yogurt topped with 1 cup berries
يوم 6
وجبة افطار
1 toasted frozen waffle, spread with 1 tablespoon peanut butter and topped with 1/2 الموز شرائح
Fat-free milk 8 أوقية
غداء
Tuna pita:
1 mini whole wheat pita, 2 ounces water-packed light tuna, 1 tablespoon light mayonnaise, mustard, and cucumber and onion slices
Baby carrots 10
Light yogurt 6 ounces mixed with 1/2 موز
وجبة عشاء
Jambalaya: دمج 3/4 كوب طهي الأرز البني; 1/2 cup corn; 2 ounces cooked turkey sausage, مقطع إلى شرائح; 1/3 cup salsa; و 1/4 cup canned kidney beans. Heat through.
3 cups spinach, steamed
Medium apple 1
يوم 7
وجبة افطار
1/2 toasted English muffin layered with 1 ounce reduced-fat cheese
1 tomato slice
Steamed spinach drained 1/2 كوب
Poached egg 1
Grapefruit 1
غداء
Black bean salad:
Mix canned black beans 1/2 كوب
1/2 cup mandarin orange sections
Chopped red bell peppers
Red onion
Scallions
خل 1 ملعقة صغيرة
Serve over salad greens.
Whole wheat pita 1 mini
Pear 1
وجبة عشاء
Broiled or grilled flank steak 3 أوقية
1 baked sweet potato
1 tsp light margarine
Steamed zucchini 1 كوب
Pineapple chunks in juice ½ cup
