7 Day Diet Menu
In this article you are going to be introduced to a 7 Day Diet Meal plan that lasts much longer than 7 days, in fact the diet itself last 4 weeks. This is a diet I myself would probably be willing to try with a few modifications here and there. The reason is because this diet isn’t quite like most fad diets. The diet doesn’t ask you do starve yourself, or take supplements, or drink diuretics to trick your body to lose weight. It instead takes some really strong ideas and combines them with a 1200-1500 calorie a day diet that encourages drinking water and light exercise to help lose weight over 28 days and not 3.
What is the 7 Day Diet Menu?
Well, it is more than 1 meal. It is 7 days of meals meant to be repeated for 4 weeks.
Day 1
| Breakfast | Lunch | Dinner |
| 1 packet instant oatmeal with 1/2 cup 2% milk, 2 tablespoons wheat germ; 1/2 cantaloupe; coffee or tea | 1 can white tuna in water, rinsed and drained; 1 cup lettuce, 2 artichoke hearts, 1/2 cup tomatoes, 1 teaspoon capers, 1/2 cup cucumber, 1/2 red bell pepper, 2 tablespoons low-cal dressing; 1/2 cup 2% cottage cheese | 4 ounces grilled chicken; 1 cup mixed greens, 2 artichoke hearts, 2 tablespoons low-cal dressing; 1 small baked potato, 1 teaspoon margarine; 1 pear |
Day 2
| Breakfast | Lunch | Dinner |
| 2 frozen waffles, 1 tablespoon all-fruit spread; 8 ounces low-fat yogurt (any flavor); 1 medium apple; coffee or tea
|
Chopped salad: 1 cup lettuce, 1/3 cup chopped red cabbage, 1/2 cup chopped spinach, 1/2 cup diced cucumber, 1/2 red onion, sliced, 1/3 cup broccoli, 2 tablespoons low-cal dressing; top with 1/2 cup 2% cottage cheese
|
4 ounces grilled salmon; 8 steamed asparagus spears; 1 small baked sweet potato, 1 teaspoon margarine or grated cheese
|
Day 3
| Breakfast | Lunch | Dinner |
| French toast: 2 slices of bread coated in 1/4 cup Egg Beaters, cooked in Pam cooking spray; 1/4 cup light syrup; coffee or tea | 4 ounces grilled chicken; 1 cup lettuce, 2 artichoke hearts, sliced, 1/2 cup chopped tomato, 2 tablespoons low-cal dressing; 8 ounces low-fat yogurt, 1 tablespoon wheat germ | 5 ounces grilled halibut; 1/2 cup steamed broccoli, 1 tablespoon margarine; 1 cup mixed greens topped with 1/2 cup 2% cottage cheese; 1 nectarine or medium apple |
Day 4
| Breakfast | Lunch | Dinner |
| Fruit “cobbler”: Mix 1 packet instant oatmeal, 1/2 cup 2% milk, 3/4 cup frozen blueberries, 2 tablespoons wheat germ; microwave 90 seconds. Coffee or tea | Turkey sandwich: 3 ounces sliced turkey, 1/2 cup chopped lettuce, 1/2 tomato, sliced, 1 large pita pocket, 2 tablespoons Dijon mustard; 1 nectarine | Veggie burrito: 1 tortilla, 1/2 cup spinach, 1/2 cup lettuce, 1/3 cup each diced tomato and red onion, 2 tablespoons salsa, 1/2 cup shredded reduced-fat cheese; 1 orange |
Day 5
| Breakfast | Lunch | Dinner |
| Omelet: Mix 1 egg plus 3 egg whites, 1/2 cup chopped tomato, 1/2 cup chopped spinach; cook in Pam cooking spray. 1 English muffin, 1 teaspoon margarine, 1 tablespoon all-fruit spread | 1 baked potato topped with 2 tablespoons 2% cottage cheese and 4 tablespoons salsa; 1 cup mixed greens, 2 tablespoons low-cal dressing | 2 Boca burgers on 1 toasted English muffin, garnished with sliced tomato, lettuce and red onion; 1/2 cup 2% cottage cheese; 1 apple |
Day 6
| Breakfast | Lunch | Dinner |
| 2 slices bread, toasted; 1 teaspoon all-fruit spread; 1/2 cup 2% cottage cheese; 1/2 cantaloupe; coffee or tea | 1 can Healthy Choice low-fat soup; 1 large tortilla topped with 1/2 cup lettuce, 1/2 cup diced tomato, 1/2 cup chopped cucumber, 2 tablespoons chickpeas, 2 tablespoons low-cal dressing | 4 ounces grilled beef tenderloin; 6 steamed asparagus spears, tossed with 1 teaspoon olive oil; 1 cup mixed salad greens; 2 tablespoons low-cal dressing |
Day 7
| Breakfast | Lunch | Dinner |
| 2 hard-boiled eggs; 3/4 cup fresh blueberries; 8 ounces low-fat yogurt (any flavor); coffee or tea | Chef salad: 3 ounces sliced turkey, 1 cup lettuce, 1/2 cup chopped red cabbage, 1/2 cup spinach, 1/2 cup chopped red onion, 1/2 cup sliced tomato, 2 tablespoons low-cal dressing; pita bread | Chicken taco: 4 ounces grilled chicken, 1/2 cup shredded red cabbage, 1 tortilla, 1/2 cup chopped red onion, 2 tablespoons salsa, 1/4 cup shredded reduced-fat cheese; 1 nectarine |
Tags: 7 Day Cabbage Soup Diet, 7 Day Detox Diet, 7 Day Diet, 7 Day Diet Meal, 7 Day Diet Menu