Диета план за загуба на тегло

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diet plan for weight loss
диета за отслабване

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.

ден 1

закуска

3/4 cup bran flakes

1 банан

1 cup fat-free milk

обяд

Sandwich:

1 mini whole wheat pita, 3 ounces turkey breast, 1/2 roasted pepper, 1 teaspoon light mayonnaise, mustard, маруля

1 stick part-skim mozzarella string cheese

2 kiwifruits

Вечеря

Broiled flounder or sole 4 унции

Plum 2 sliced tomatoes sprinkled with 2 tbsp Parmesan cheese, broiled until look golden

Cooked couscous 1 чаша

Steamed broccoli 1 чаша

1 fat-free pudding cup

 

 

ден 2

закуска

Smoothie:

Blend 1 cup frozen berries 8 ounces fat-free milk and 1/2 банан.

Spread 1/2 English muffin with 1 tsp light margarine

обяд

Vegetarian vegetable soup 1 чаша

1 veggie burger in a mini whole wheat pita with lettuce and salsa

Light yogurt 6 унции

грозде 15

Вечеря

BBQ chicken:

четка 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

 

 

ден 3

закуска

Oatmeal: In the microwave, готвач 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

обяд

Chicken salad:

Разбъркайте 4 ounces shredded skinless roast and chicken breast with 1/4 cup sliced red grapes, 1 tbsp slivered almonds, 1 tbsp light mayonnaise, и 1 tbsp fat-free sour cream. Serve over lettuce.

1 банан

Вечеря

Steamed shrimp 4 унции

1 baked potato topped with 3 tablespoons salsa

1 tablespoon fat-free sour cream

3 cups spinach, steamed

1 low-fat frozen fudge bar

 

 

 

ден 4

закуска

1/2 toasted English muffin topped with 1/2 small apple sliced, и 1 ounce shredded reduced-fat cheese. Microwave 30 seconds on High speed.

6 ounces light yogurt sprinkled with 1 tablespoon slivered almonds

обяд

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

Вечеря

Poached salmon 3 унции

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 tablespoons)

Cooked brown rice 3/4 чаша

Pineapple chunks in juice 1/2 чаша

 

 

ден 5

закуска

1 cup Cheerios, 1/2 cup berries, 1 tablespoon slivered almonds, 8 ounces fat-free milk

обяд

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

Вечеря

3 ounces roasted pork tenderloin

1 cup baked acorn squash, mashed with a pinch of cinnamon

2 да се 3 cups salad greens with 2 tablespoons fat-free dressing

1/2 cup vanilla fat-free frozen yogurt topped with 1 cup berries

 

 

ден 6

закуска

1 toasted frozen waffle, spread with 1 tablespoon peanut butter and topped with 1/2 нарязан банан

Fat-free milk 8 унции

обяд

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 банан

Вечеря

Jambalaya: комбайн 3/4 чаша сварен кафяв ориз; 1/2 cup corn; 2 ounces cooked turkey sausage, sliced; 1/3 cup salsa; и 1/4 cup canned kidney beans. Heat through.

3 cups spinach, steamed

Medium apple 1

 

ден 7

закуска

1/2 toasted English muffin layered with 1 ounce reduced-fat cheese

1 tomato slice

Steamed spinach drained 1/2 чаша

Poached egg 1

Grapefruit 1

обяд

Black bean salad:

Mix canned black beans 1/2 чаша

1/2 cup mandarin orange sections

Chopped red bell peppers

Red onion

Scallions

Vinegar 1 ч.л.

Serve over salad greens.

Whole wheat pita 1 mini

Pear 1

Вечеря

Broiled or grilled flank steak 3 унции

1 baked sweet potato

1 tsp light margarine

Steamed zucchini 1 чаша

Pineapple chunks in juice ½ cup

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