A Weekly Lose Fat Diet Menu Plan to Start

Are you one of those people who Feel confused and uncertain on which Lose Fat Diet day to follow every day of the week? The menus listed below just follow three principles: get protein in all meals, two servings of fruit or vegetables at each meal, and choose carbohydrate-rich without fibras.Beverages without sugar as coffee,iced tea and diet drinks are Unlimited.The standart must be around 1,600 calories per day,sufficiently to drop weight slow.Then as you reach your ideal weight,increase the amount of fruit that you consume,also vegetables and whole grain,and increase a little more healthy fat products to maintain your weight.

Monday

Breakfast:Banana-Walnut Oatmeal (1 c. cooked oatmeal; small banana, sliced; 2 T walnuts; 1 T honey); glass of 1% reduced-fat milk (1 c.); sections of 1 orange

Lunch:Ham and cheese sandwich: Lean deli ham (3 oz); light Swiss cheese (1 oz); 2 slices rye bread; sliced tomato, lettuce; 1 tsp each: low-fat mayonnaise and grainy mustard; 1 apple

Supper:Herb-roasted chicken, skin removed (6 oz); small baked sweet potato, skin removed; 1 tsp butter; steamed whole green beans (1/2 c.) with drizzle of olive oil (1/2 tsp); chopped fresh pineapple (1/2 c.)

Tuesday

Breakfast:Bran flakes (1 c.); sliced almonds (2 T); Dried bing cherries (2 T); 1% reduced-fat milk (1 c.); 1/2 pink grapefruit

Lunch:Lean deli roast beef (4 oz); whole-grain baguette (2 oz); low-fat mayonnaise (2 tsp); tomato slices; 1 Bartlett pear

Supper:Pan-seared pork tenderloin (6 oz); wild-and-brown-rice blend (1/2 c.) with chopped walnuts (1 T); steamed carrots (1 c.) with dill and butter (1 tsp); sliced strawberries (1 c.)

P.M. Snack:Sliced kiwi fruit (1 c.) with low-fat vanilla yogurt (1/2 c.)

Wednesday

Breakfast:Whole-grain toast (2 slices); chunky or smooth peanut butter (2 T); glass of 1% reduced-fat milk (1 c.) or 2 slices reduced-fat cheddar cheese (1-1/2 oz); sliced fresh peaches (1 c.)

Lunch:Turkey Roll-Up (Roll 3 oz thinly sliced lean turkey breast, 1 oz Havarti cheese with dill, 1 c. shredded spinach, and 2 thin slices avocado into a whole wheat tortilla spread with 2 tsp low-fat mayonnaise); sliced cucumbers (1 c.) with a splash of red-wine vinegar; tomato juice (6 oz); wedge of watermelon

Supper:Roasted garlic hummus (2 T) with carrot sticks and 1 piece whole-wheat pita bread (cut into triangles); grilled chicken breast, skin removed (6 oz); steamed broccoli (1 c.), drizzled with olive oil (1 tsp); and grated Parmesan cheese (1 tsp); baked apple with cinnamon

P.M. Snack:Green grapes (a handful)

Thursday

Breakfast:2 scrambled eggs rolled up in a corn tortilla; fresh tomato salsa (1/2 c.); mixed fresh-fruit salad (1/2 c.)

Lunch:Lentil soup (1 c.); terriyaki baked tofu (available in supermarkets) (2 slices); baby carrots (1 c.) or carrot sticks; fresh apricots (2)

Supper:Spiced Salmon: (Brush a 6-oz salmon fillet with chili garlic sauce and 1 tsp honey. Roast at 400° for 8 to10 minutes.) Steamed zucchini and halved grape tomatoes (1 c.) drizzled with garlic, olive oil (1 tsp), and chopped basil; whole-grain garlic couscous (1 c.) with olive oil (1 tsp); 1 tangerine

P.M. Snack:Salted mixed nuts (1/4 c.)

Friday

Breakfast:Strawberry-Almond Smoothie (Blend 1 c. low-fat vanilla yogurt, 1/4 c. plain soy milk, and 1 c. frozen strawberries with 1 tsp honey and 1 T almonds); reduced-fat cheddar cheese cubes (1 oz); rye crackers, crispbread style (2)

Lunch:Steamed peeled shrimp (4 oz); cocktail sauce (2 T); three-bean salad (1 c.); tropical fruit salad : mango, papaya, pineapple (1 c.)

Supper:Turkey meatloaf (6 oz); mashed winter squash (1/2 c.) with cinnamon and butter (1 tsp); cooked spinach (1 c.) drizzled with olive oil (1 tsp) and red-wine vinegar

P.M. Snack:Mixed citrus sections (1 c.)

Saturday

Breakfast:Small blueberry bran muffin; unsweetened applesauce (1 c.); 1 %-fat cottage cheese (1 c.)

Lunch:Spinach-mushroom salad with 1 tsp olive oil; grilled chicken breast (4 oz) with skin removed; whole-grain baguette (2 oz); tomato slices, lettuce; Dijon mustard (2 tsp); fresh cantaloupe and strawberries (1 c.)

Supper:Chardonnay, 5 oz; mixed greens with balsamic vinegar and a drizzle of olive oil (1 tsp); grilled swordfish (6 oz), baked or broiled; garlic mashed potatoes (1/2 c.) made with 1% milk and butter (1 tsp); roasted asparagus (1 c.) drizzled with olive oil (1 tsp) and lemon juice

P.M. Snack:Sliced fresh mango (1 c.)

Sunday
Breakfast:2-egg omelet or scrambled eggs; whole-grain English muffin; blackberry jam (1 T); seasonal fresh-fruit salad (1 c.)

Lunch:Split-pea soup (3/4 c.); Ham (3 oz) and cheese (1 oz) sandwich on whole-wheat bread (2 slices) with Dijon mustard; red or green grapes (1 c.)

Supper:Pesto Pasta (Mix 1 T prepared fresh or bottled pesto with 1 c. cooked whole-grain penne, 1/3 c. cooked cannellini beans, and 2 T chopped roasted bell peppers); steamed zucchini (1 c.) with crushed red-pepper flakes and a drizzle of olive oil (1 tsp); sliced kiwi with fresh orange sections (1/2 c.)

P.M. Snack:1 T almond butter, 3 rounds melba toast to Lose Fat Diet