This weekly diet meal plan will give you the motivation you need to start your diet.

Do you find it a challenge to lose weight?  An important part of any weight loss effort is keeping motivated while you work your way through your lifestyle changes. An excellent way of motivating yourself is by sharing your experiences with others undergoing the same transformation. The following calorie-free drinks are allowed anytime: water, flavored seltzer, diet iced tea (lemon wedge is fine), or diet soda.

Monday

• Breakfast - Breakfast Burrito (with whole-wheat  tortilla) and Glass of water, Coffe
• Snack - Nutrition bar and Glass of water
• Lunch - Turkey sandwich, 1 apple and Glass of water
• Snack - Protein shake, or low-fat yogur
• Dinner – Grilled Steak, 1 portion steamed mixed vegetables, 1 small sweet potato and Glass of water
• Snack – Pudding and Glass of water

Tuesday

• Breakfast – Eggs and Oatmeal, Glass of water
• Snack – 100 calorie snack and Glass of water
• Lunch – Grilled Chicken Burrito and Glass of water
• Snack – Lowfat cheese Ry Crisp Crackers, Sliced Turkey and Glass of water
• Dinner – Turkey Burger, 1 portion steamed broccoli and Glass of water
• Snack – Sugar free Fudgsickle

Wednesday

• Breakfast – Veggie Omelet and Glass of water, Coffee
• Snack – Nutrition/Protein shake and Glass of water
• Lunch – Chicken Salad, 1 portion raspberries and Glass of water
• Snack – Yogurt Sundae and Glass of water
• Dinner – Grilled Salmon, 1 serving of spinach or broccoli, 1 small sweet potato and Glass of water
• Snack – 1 small apple sliced, top of one portion low-fat cottage cheese and 1 teaspoon cinnamon, Glass of water

Thursday

• Breakfast – Cinnamon French Toast (w/sugarfree or reduced fat syrup) and Glass of water
• Snack – Nutrition Bar and Glass of water
• Lunch – Tuna Melt, 1 portion almonds, Glass of water
• Snack – Apple and Peanut butter, Glass of water
• Dinner – Lean n’ Mean Chili, Salad topped with fresh vegetables and low-fat balsamic vinaigrette, Glass of water
• Snack – 1 small apple, 1 portion part-skim string cheese, Glass of water

Friday

• Breakfast – Turkey Bacon and egg breakfast sandwich on wheat toast Coffee and Glass of water
• Snack – Trail Mix (low-fat) and Glass of water
• Lunch – Chicken Ceasar Salad Wrap, 1 portion fruit and Glass of water
• Snack – Nutrition bar and Glass of water
• Dinner – Roasted chicken breast, Baked potato, Fresh garden salad and Glass of water
• Snack – Low fat yogurt, 1portion of fruit and Glass of water

Saturday

• Breakfast – Ham and Egg Sandwich on wheat and Glass of water
• Snack – Nutrition/Protein shake and Glass of water
• Lunch – Chicken Pita, 1 portion strawberries and Glass of water
• Snack – Low fat yogurt, 1 portion of fruit and Glass of water
• Dinner – Lemon-peppered salmon fillet, 1 portion of brown rice, Steamed broccoli andGlass of water
• Snack – Mixed vegetables and dip (low-fat), Glass of water

Sunday

• Breakfast – Eggs, Toast and grapefruit, Glass of water
• Snack – 100 calorie popcorn, low-fat yogurt and Glass of water
• Lunch – Chicken Fajita and Glass of water
• Snack – Jell-O (sugar free) and Glass of water
• Dinner – Shrimp Scampi, Glass of water
• Snack – Popcorn (low-fat) and Glass of water

 

You may switch ingredients in these recipes if they contain foods you dislike — just be sure you substitute foods with a similar calorie count

Keep trying and never give up. Your health and happiness depend on it.

This web page is for information and support only and NOT a substitute for professional diagnosis and treatment! Nothing on this web page should be construed as medical advice. Please check with your own physician about any information that concerns you.