Stop worrying about wearing a 2-bit (and any bloat!) with this simple, tasty look-and-feel-your-finest 1 week diet plan. You have been looking forward to your beach holiday since the cold days of February and now it is a week away. And you are not certain if you are more ready for the sunshine and joy; or frightened because it’s (eek!) time to put on a teeny bikini.
1 week diet plan is simple!
This 1 week diet strategy will help heighten the favorable OMG feeling and totally remove the negative one. It’s packed with fruits and vegetables, whole grains, lean protein, lowfat dairy and healthful fats. It gives you a healthy dose of complex carbs to energize you, protein and fiber to fill you up, and water to keep you hydrated and overcome bloating. The recipes are super simple to make, do not need rare ingredients, and taste absolutely delicious, and they will ensure that you head off to the beach, feeling your best in your favourite swimsuit – and maybe a pound or so lighter.
Let’s begin on Sunday
Breakfast: 1 cup cooked oats (2/3 cup dry) topped with 1 cup blueberries, served with 1 cup nonfat milk
Lunch: Grilled chicken salad: 2 cups romaine lettuce, 2 ounces (a little less than 1/2 cup) sliced grilled chicken, 1/4 cup rinsed and drained canned chickpeas and 2 tablespoons oil and vinegar dressing (2 teaspoons olive oil plus 4 teaspoons balsamic vinegar)
Snack: 1 cup plain lowfat yogurt topped mixed with 4 tablespoons chopped almonds and 1/2 cup (16) seedless grapes
Dinner: Steak fajita: Sauté 4 ounces sliced sirloin, 1/2 chopped onion, and 1 chopped tomato in 2 teaspoons olive oil and sprinkle with garlic powder. Place mixture in 1 large whole-wheat flour tortilla. Top with 1/4 cup shredded cheddar cheese, fold, and microwave for 60 to 90 seconds until cheese is melted.
Move on to Monday
Breakfast: 1 cup shredded wheat topped with 7 halves or 2 tbsp chopped walnuts. 1/2 cup (4 big) sliced strawberries, served with 1 cup nonfat milk
Lunch: 1 small whole wheat pita, toasted, filled with 2 tablespoons hummus, 2 oz chopped skinless chicken breast, and 1 sliced cucumber
Dinner: 4 ounces grilled sirloin with 1 cup broccoli sautéed with onion and garlic powder in 2 teaspoons olive oil, and a baked 6-ounce sweet potato topped with 2 tablespoons nonfat Greek yogurt
Next comes Tuesday
Breakfast: 1 cup cooked oats topped with 1/2 cup (4 big) chopped strawberries, served with 1 cup nonfat milk
Lunch: Turkey wrapping: 1 slice Swiss cheese; 2 pieces each turkey, lettuce, tomato, and avocado; and 1 teaspoon mayo wrapped in 1 little whole wheat tortilla
Dinner: 1 cup cooked whole-wheat pasta topped with 2 ounces (a little less than 1/2 cup) sliced skinless grilled chicken. 1 cup sweet peppers sautéed in 2 teaspoons olive oil, and 2 tablespoons grated Parmesan cheese
Now it’s Wednesday
Breakfast: 1 scrambled egg, 1 toasted English muffin topped with 1 teaspoon vegetable oil spread or butter, 1/2 grapefruit, and 1 cup nonfat milk
Lunch: 1 cup chopped romaine lettuce and 1/2 sliced cucumber topped with 5 ounces drained canned tuna (packed in water). 2 tablespoons oil and vinegar dressing (2 teaspoons olive oil and 4 teaspoons balsamic vinegar)
Snack: 1 cup nonfat Greek yogurt topped with 1 cup (8 large) sliced strawberries
Dinner: Chicken and rice bowl. Sauté 2 ounces sliced chicken breast, 1/2 chopped onion, and 1 chopped tomato in 2 teaspoons olive oil and sprinkle with garlic powder. Place in a bowl and combine with 1/4 cup rinsed and drained canned low-sodium black beans, 4 teaspoons guacamole, 1/4 cup shredded cheddar cheese, and 1 cup cooked brown rice.
Thursday, the weekend is soon!
Breakfast: 1 cup shredded wheat topped with 7 halves or 2 tablespoons chopped walnuts. Served with 1/2 grapefruit and 1 cup nonfat milk.
Lunch: Turkey melt. 2 slices toasted whole-wheat bread, 2 romaine leaves, 2 slices tomato, 2 ounces turkey breast, and 1 slice melted Swiss cheese
Snack: 1 apple and 1 cup nonfat Greek yogurt topped with 7 halves or 2 tablespoons chopped almonds
Yay, it’s Friday!
Breakfast: 1 toasted whole wheat English muffin topped with 1 tbsp natural peanut butter, served with 1 orange and 1 cup nonfat milk
Bite: 1 chopped cucumber and 2 tablespoons hummus
Dinner: Black bean fajita: Softly saut 1/2 cup each chopped tomato and onion in 2 teaspoons canola oil. Place in 1 large whole-wheat flour tortilla with 1/2 cup rinsed and drained canned low-sodium black beans and 1/4 cup shredded cheddar cheese, roll up. Heat in the microwave for 1 1/2 to 2 minutes.
The last day, Saturday
Breakfast: 1 piece whole wheat toast with 1 teaspoon vegetable oil spread or butter, served with Go Berry With Banana Smoothie
Lunch: Turkey sandwich. 2 slices turkey breast, 1 slice Swiss cheese (melted down, if wanted), 2 romaine leaves, 2 slices tomato, and 1 teaspoon mayonnaise on 2 pieces toasted whole-wheat bread
Bite: 5 Triscuits topped with 2 tablespoons natural peanut butter
Dinner: Legume quesadilla: Spray a pan with nonstick cooking spray and set over moderate heat. Slice 1 large whole wheat tortilla in half and place one piece in the pan to warm for a couple of minutes. Flip and heat for 1 to 2 minutes. Remove from the heat, cut into 4 bits, and add 1 dollup nonfat Greek yogurt to each piece.
What’s the conclusion?
So, as you can see, this 1 week diet plan is quite easy, and the food offered here is delicious. You won’t need to restrict yourself and stop eating everything you love. With it, you will slim down without too much suffering and sacrifice. And moreover, this diet plan lasts only one week, which makes it even easier. So why won’t you follow this simple strategy?