If you are trying to lose your weight with a daily chart, here is a short chat for you. It will help you to lose your weight by controlling calories. Suggestion chart for seven days giving below and you can follow it till you see the progression.
Day 1
Breakfast
• 3/4 cup bran flakes with 1 banana and a cup fat-free milk
Lunch
• 1 chicken sandwich with 1/2 roasted pepper, 1 teaspoon light mayonnaise, mustard, lettuce
• 2 kiwifruits
Dinner
• 4 ounces broiled flounder or sole
• 2 sliced plum tomatoes sprinkled with 2 tablespoons grated Parmesan cheese, broiled until just golden
• A cup cooked couscous with 1 cup of steam broccoli and a cup pudding(fat free)
Day 2
Breakfast
• Smoothie: Blend 1 cup frozen berries, 1/2 banana, and 8 ounces fat-free milk.
• 1/2 English muffin spread with 1 teaspoon light margarine
Lunch
• 1 cup of full vegetable soup
• 1 veggie burger in a mini whole wheat pita with lettuce and salsa with 6 ounces light yogurt
• 15 grapes
Dinner
• 4 ounces boneless, skinless BBQ chicken breast with barbecue sauce and grill.
• 1/2 cup baked beans.
• 3 small red potatoes boiled and topped with salt and pepper.
Day 3
Breakfast
• Cook 1/2 cup oats with 3/4 cup fat-free milk; 1/2 apple, chopped; 1 teaspoon honey and a pinch of cinnamon in microwave.
Lunch
Make a chicken salad with 4 ounces of boneless chicken with 1 cup slivered almonds, a little light mayonnaise and a tablespoon of fat free sour cream
• A banana
Dinner
• 4 ounces of steamed shrimp with salt and pepper
• A baked potato with 3 tablespoons salsa and little bit fat-free sour cream
• 3 cups steamed spinach
Day 4
Breakfast
• 1/2 toasted English muffin with half small apple slice
• 6 ounces light yogurt with 1 tablespoon almonds.
Lunch
• 1 cup tomato soup
• Sandwich with 3 ounces of beef or chicken or fish, mustard, tomato slices and lettuce
• 1 cup raw vegetables
• 1 pear
Dinner
• 3 ounces steamed boneless fish.
• 1/4 cups coleslaw mix and 2 sliced green onions
• 1 cup cooked brown rice
• 1/2 cup pineapple juice
Day 5
Breakfast
• 8 ounces fat-free milk with 1 cup Cheerios, 1/2 cup berries and 1 tablespoon slivered almonds
Lunch
• Sandwich make with 3 ounces of chicken, beans a little bit of light mayo.
• 1/2 cup low-fat cottage cheese topped with 1/2 cup mandarin orange sections
• Cucumber slices.
Dinner
• 3 ounces roasted beef stake
• 1 cup baked acorn squash with a pinch of cinnamon powder
• 3 cups green salad
• 1 cup berries topped on 1/2 cup vanilla fat-free frozen yogurt
Day 6
Breakfast
• 1 toasted bread with a banana
• 8 ounces milk(fat free)
Lunch
• 2 ounces of boneless fish with 1 tablespoon light mayonnaise, mustard , cucumber and onion slices
• Few baby carrots
• 6 ounces light yogurt and half banana mix
Dinner
• Combine 1 cup cooked brown rice with 1/2 cup corn and 2 ounces cooked chicken sausage and 1/4 cup kidney beans.
• 3 cups steamed spinach
• 1 apple
Day 7
Breakfast
• Smoothie: Blend 1 cup frozen berries, 1/2 banana, and 8 ounces fat-free milk.
• 1/2 English muffin spread with 1 teaspoon light margarine
Lunch
• 1 cup of full vegetable soup
• 1 veggie burger in a mini whole wheat pita with lettuce and salsa with 6 ounces light yogurt
• 15 grapes
Dinner
• 4 ounces boneless, skinless BBQ chicken breast with barbecue sauce and grill.
• 1/2 cup baked beans.
• 3 small red potatoes boiled and topped with salt and pepper.
Paraphrased by: Sakib Jubab