7 Day Diet Plan
DAY
7 Day Diet - Day 1 Plan
 
DAY
7 Day Diet - Day 2 Plan
 
DAY
7 Day Diet - Day 3 Plan
 
DAY
7 Day Diet - Day 4 Plan
 
DAY
7 Day Diet - Day 5 Plan
 
DAY
7 Day Diet - Day 6 Plan
 
DAY
7 Day Diet - Day 7 Plan
 

7 Day Diet Plans

Here are some of the food items chosen by our members for each meal for each day of their 7 day diet plan. The following list will give you an insight into the types of foods you can consume during each meal. These are actual meal plans consumed by our members during their 7 day diet.



7 Day Diet Plan 13 - Day 1

Calories Fat Protein Fiber

Day 1 Breakfast

Watermelons - 1 cup watermelon 46 0.23 g 0.93 g 0.6 g

Day 1 Lunch

Mandarin Oranges - 1 cup mandarin orange 103 0.6 g 1.58 g 3.5 g

Day 1 Dinner

Soups - Cabbage Soup 71 3.26 g 3.92 g 1.7 g

Day 1 Snack

Soups - Cabbage Soup 71 3.26 g 3.92 g 1.7 g
Watermelons - 1 cup watermelon 46 0.23 g 0.93 g 0.6 g
Day 1 Total: 337 7.58 g 11.28 g 8.1 g

7 Day Diet Plan 13 - Day 2

Calories Fat Protein Fiber

Day 2 Breakfast

Baked Potatoes - 1 cup baked potato 138 2.79 g 3.09 g 2.7 g

Day 2 Lunch

Garden Salad - Garden Salad with Avocado, Tomato and Carrots 45 3.01 g 0.98 g 2.3 g
Soups - Cabbage Soup 71 3.26 g 3.92 g 1.7 g

Day 2 Dinner

Garden Salad - Garden Salad with Avocado, Tomato and Carrots 45 3.01 g 0.98 g 2.3 g
Soups - Cabbage Soup 71 3.26 g 3.92 g 1.7 g
Stir Frys - Stir Fried Vegetables 122 6.9 g 7.38 g 1.7 g

Day 2 Snack

Baby Carrots - 1 Baby Cut Carrots Mini Bag 25 0 g 1 g 2 g
Day 2 Total: 517 22.23 g 21.27 g 14.4 g

7 Day Diet Plan 13 - Day 3

Calories Fat Protein Fiber

Day 3 Breakfast

Watermelons - 1 cup watermelon 46 0.23 g 0.93 g 0.6 g

Day 3 Lunch

Garden Salad - Garden Salad with Avocado, Tomato and Carrots 45 3.01 g 0.98 g 2.3 g
Soups - Cabbage Soup 71 3.26 g 3.92 g 1.7 g

Day 3 Dinner

Brussels Sprouts - 1 cup brussels sprout 38 0.26 g 2.97 g 3.3 g
Garden Salad - Garden Salad with Avocado, Tomato and Carrots 45 3.01 g 0.98 g 2.3 g
Soups - Cabbage Soup 71 3.26 g 3.92 g 1.7 g

Day 3 Snack

Grapefruits - 1 cup grapefruit 74 0.23 g 1.45 g 2.5 g
Soups - Cabbage Soup 71 3.26 g 3.92 g 1.7 g
Day 3 Total: 461 16.52 g 19.07 g 16.1 g

7 Day Diet Plan 13 - Day 4

Calories Fat Protein Fiber

Day 4 Breakfast

Bananas - 1 small banana 90 0.33 g 1.1 g 2.6 g
Skim Milk - 1 cup skim milk 86 0.44 g 8.35 g 0 g

Day 4 Lunch

Bananas - 1 small banana 90 0.33 g 1.1 g 2.6 g
Skim Milk - 1 cup skim milk 86 0.44 g 8.35 g 0 g
Skim Milk - Nonfat Milk with Added Vitamin A 83 0.2 g 8.26 g 0 g

Day 4 Dinner

Bananas - 1 small banana 90 0.33 g 1.1 g 2.6 g

Day 4 Snack

Bananas - 1 small banana 90 0.33 g 1.1 g 2.6 g
Skim Milk - 1 cup skim milk 86 0.44 g 8.35 g 0 g
Day 4 Total: 701 2.84 g 37.71 g 10.4 g

7 Day Diet Plan 13 - Day 5

Calories Fat Protein Fiber

Day 5 Breakfast

Tomatoes - 1 large tomato 33 0.36 g 1.6 g 2.2 g

Day 5 Lunch

Grilled Chicken - 3 oz Grilled Chicken Breast Strips 100 1.5 g 19 g 0 g
Soups - Cabbage Soup 71 3.26 g 3.92 g 1.7 g
Tomatoes - 1 large tomato 33 0.36 g 1.6 g 2.2 g

Day 5 Dinner

Grilled Chicken - 3 oz Grilled Chicken Breast Strips 100 1.5 g 19 g 0 g
Tomatoes - 1 large tomato 33 0.36 g 1.6 g 2.2 g

Day 5 Snack

Soups - Cabbage Soup 71 3.26 g 3.92 g 1.7 g
Tomatoes - 1 large tomato 33 0.36 g 1.6 g 2.2 g
Day 5 Total: 474 10.96 g 52.24 g 12.2 g

7 Day Diet Plan 13 - Day 6

Calories Fat Protein Fiber

Day 6 Breakfast

Corn - 1 cup corn 132 1.82 g 4.96 g 4.2 g

Day 6 Lunch

Broccoli - 1 cup chopped broccoli 31 0.34 g 2.57 g 2.4 g
Garden Salad - Garden Salad with Avocado, Tomato and Carrots 45 3.01 g 0.98 g 2.3 g
Grilled Chicken - 3 oz Grilled Chicken Breast Strips 100 1.5 g 19 g 0 g

Day 6 Dinner

Broccoli - 1 cup chopped broccoli 31 0.34 g 2.57 g 2.4 g
Garden Salad - Garden Salad with Avocado, Tomato and Carrots 45 3.01 g 0.98 g 2.3 g
Grilled Chicken - 3 oz Grilled Chicken Breast Strips 100 1.5 g 19 g 0 g
Soups - Cabbage Soup 71 3.26 g 3.92 g 1.7 g

Day 6 Snack

Baby Carrots - 1 Baby Cut Carrots Mini Bag 25 0 g 1 g 2 g
Soups - Cabbage Soup 71 3.26 g 3.92 g 1.7 g
Day 6 Total: 651 18.04 g 58.9 g 19 g

7 Day Diet Plan 13 - Day 7

Calories Fat Protein Fiber

Day 7 Breakfast

Corn - Corn 66 0.82 g 2.15 g 1.6 g
Watermelons - 1 cup watermelon 46 0.23 g 0.93 g 0.6 g

Day 7 Lunch

Broccoli - 1 cup chopped broccoli 31 0.34 g 2.57 g 2.4 g
Garden Salad - Garden Salad with Avocado, Tomato and Carrots 45 3.01 g 0.98 g 2.3 g
Soups - Cabbage Soup 71 3.26 g 3.92 g 1.7 g

Day 7 Dinner

Broccoli - 1 cup chopped broccoli 31 0.34 g 2.57 g 2.4 g
Garden Salad - Garden Salad with Avocado, Tomato and Carrots 45 3.01 g 0.98 g 2.3 g
Soups - Cabbage Soup 71 3.26 g 3.92 g 1.7 g

Day 7 Snack

Baby Carrots - 1 Baby Cut Carrots Mini Bag 25 0 g 1 g 2 g
Soups - Cabbage Soup 71 3.26 g 3.92 g 1.7 g
Day 7 Total: 502 17.53 g 22.94 g 18.7 g


7 Day Diet Plan 2 - Day 1

Calories Fat Protein Fiber

Day 1 Breakfast

Apples - 1 cup chopped appl 65 0.21 g 0.32 g 3 g
Cantaloupe - 1 cup cubed 54 0.3 g 1.34 g 1.4 g
Honeydew Melons - 1 cup diced honeydew melon 61 0.24 g 0.92 g 1.4 g
Watermelons - 1 cup watermelon 46 0.23 g 0.93 g 0.6 g

Day 1 Lunch

Cantaloupe - 1 cup cubed 54 0.3 g 1.34 g 1.4 g
Honeydew Melons - 1 cup diced honeydew melon 61 0.24 g 0.92 g 1.4 g
Watermelons - 1 cup watermelon 46 0.23 g 0.93 g 0.6 g

Day 1 Dinner

Cantaloupe - 1 cup cubed 54 0.3 g 1.34 g 1.4 g
Honeydew Melons - 1 cup diced honeydew melon 61 0.24 g 0.92 g 1.4 g
Soups - Cabbage Soup 71 3.26 g 3.92 g 1.7 g
Watermelons - 1 cup watermelon 46 0.23 g 0.93 g 0.6 g

Day 1 Snack

Apples - 1 cup chopped appl 65 0.21 g 0.32 g 3 g
Cantaloupe - 1 cup cubed 54 0.3 g 1.34 g 1.4 g
Honeydew Melons - 1 cup diced honeydew melon 61 0.24 g 0.92 g 1.4 g
Watermelons - 1 cup watermelon 46 0.23 g 0.93 g 0.6 g
Day 1 Total: 845 6.76 g 17.32 g 21.3 g

7 Day Diet Plan 2 - Day 2

Calories Fat Protein Fiber

Day 2 Breakfast

Broccoli - 1 cup chopped broccoli 31 0.34 g 2.57 g 2.4 g
Carrots - 1 cup mashed 107 6.15 g 1.47 g 3.5 g
Peppadew Peppers - Whole Sweet Piquante, Hot 34 0.36 g 0 g 0 g

Day 2 Lunch

Asparagus - 1 large Spear 4 0.02 g 0.44 g 0.4 g
Baked Potatoes - 1 small baked potato 156 3.15 g 3.47 g 3 g
Brussels Sprouts - Cooked Brussels Sprouts 88 4.43 g 3.95 g 4 g
Garden Salad - Garden Salad with Assorted Vegetables 11 0.11 g 0.55 g 0.8 g

Day 2 Dinner

Soups - Cabbage Soup 71 3.26 g 3.92 g 1.7 g
Stir Frys - Asian Stir Fry Vegetables 35 0 g 1 g 2 g

Day 2 Snack

Garden Salad - Garden Salad with Assorted Vegetables 11 0.11 g 0.55 g 0.8 g
Day 2 Total: 548 17.93 g 17.92 g 18.6 g

7 Day Diet Plan 2 - Day 3

Calories Fat Protein Fiber

Day 3 Breakfast

Apples - 1 cup chopped appl 65 0.21 g 0.32 g 3 g
Cantaloupe - 1 cup cubed 54 0.3 g 1.34 g 1.4 g
Honeydew Melons - 1 cup diced honeydew melon 61 0.24 g 0.92 g 1.4 g
Watermelons - 1 cup watermelon 46 0.23 g 0.93 g 0.6 g

Day 3 Lunch

Garden Salad - Garden Salad with Egg, Tomato and Carrots 47 2.4 g 3.28 g 1.1 g

Day 3 Dinner

Asparagus - 1 spear tip 1 0 g 0.08 g 0.1 g
Baby Carrots - 1 cup Cooked Baby Carrots 83 3.82 g 1.14 g 4.5 g
Broccoli - 1/2 cup chopped broccoli 15 0.17 g 1.28 g 1.2 g
Green Peas - 1/4 cup green pea 29 0.14 g 1.96 g 1.8 g
Soups - Cabbage Soup 71 3.26 g 3.92 g 1.7 g

Day 3 Snack

Cantaloupe - 1 cup cubed 54 0.3 g 1.34 g 1.4 g
Honeydew Melons - 1 cup diced honeydew melon 61 0.24 g 0.92 g 1.4 g
Watermelons - 1 cup watermelon 46 0.23 g 0.93 g 0.6 g
Day 3 Total: 633 11.54 g 18.36 g 20.2 g

7 Day Diet Plan 2 - Day 4

Calories Fat Protein Fiber

Day 4 Breakfast

Bananas - 1 large banana 121 0.45 g 1.48 g 3.5 g
Milk - Soy Milk 127 4.7 g 10.98 g 3.2 g

Day 4 Lunch

Bananas - 1 large banana 121 0.45 g 1.48 g 3.5 g
Milk - Soy Milk 127 4.7 g 10.98 g 3.2 g

Day 4 Dinner

Bananas - 1 large banana 121 0.45 g 1.48 g 3.5 g
Milk - Soy Milk 127 4.7 g 10.98 g 3.2 g
Soups - Cabbage Soup 71 3.26 g 3.92 g 1.7 g

Day 4 Snack

Bananas - 1 large banana 121 0.45 g 1.48 g 3.5 g
Day 4 Total: 936 19.16 g 42.78 g 25.3 g

7 Day Diet Plan 2 - Day 5

Calories Fat Protein Fiber

Day 5 Breakfast

ChickenBreast - 4 oz Flame Grilled Chicken Breast 180 4 g 35 g 0 g
Tomatoes - Red Tomatoes with Green Chilies 36 0.19 g 1.66 g 0 g

Day 5 Lunch

ChickenBreast - 4 oz Flame Grilled Chicken Breast 180 4 g 35 g 0 g
Tomatoes - Red Tomatoes with Green Chilies 36 0.19 g 1.66 g 0 g

Day 5 Dinner

ChickenBreast - 4 oz Flame Grilled Chicken Breast 180 4 g 35 g 0 g
Soups - Cabbage Soup 71 3.26 g 3.92 g 1.7 g
Tomatoes - Red Tomatoes with Green Chilies 36 0.19 g 1.66 g 0 g

Day 5 Snack

ChickenBreast - 4 oz Flame Grilled Chicken Breast 180 4 g 35 g 0 g
Tomatoes - Red Tomatoes with Green Chilies 36 0.19 g 1.66 g 0 g
Day 5 Total: 935 20.02 g 150.56 g 1.7 g

7 Day Diet Plan 2 - Day 6

Calories Fat Protein Fiber

Day 6 Breakfast

Baby Carrots - 1 oz baby carrot 10 0.04 g 0.18 g 0.5 g
Broccoli - 1/2 cup chopped broccoli 15 0.17 g 1.28 g 1.2 g
Garden Salad - Yellow or Green String Beans Salad 114 4.56 g 4.3 g 5.2 g

Day 6 Lunch

Garden Salad - Garden Salad with Egg, Tomato and Carrots 47 2.4 g 3.28 g 1.1 g
Grilled Chicken - 1 Skinless Flame Grilled Chicken Breast 180 4 g 35 g 0 g

Day 6 Dinner

Garden Salad - Yellow or Green String Beans Salad 114 4.56 g 4.3 g 5.2 g
Grilled Chicken - 1 Skinless Flame Grilled Chicken Breast 180 4 g 35 g 0 g
Soups - Cabbage Soup 71 3.26 g 3.92 g 1.7 g

Day 6 Snack

Grilled Chicken - 1 Skinless Flame Grilled Chicken Breast 180 4 g 35 g 0 g
Peppadew Peppers - Whole Sweet Piquante, Hot 34 0.36 g 0 g 0 g
Day 6 Total: 945 27.35 g 122.26 g 14.9 g

7 Day Diet Plan 2 - Day 7

Calories Fat Protein Fiber

Day 7 Breakfast

Apples - 1 cup slices 57 0.19 g 0.29 g 2.6 g
Bananas - 1 medium banana 105 0.39 g 1.29 g 3.1 g
Cantaloupe - 1 cup cubed 54 0.3 g 1.34 g 1.4 g
Honeydew Melons - 1 cup diced honeydew melon 61 0.24 g 0.92 g 1.4 g

Day 7 Lunch

Garden Salad - Garden Salad with Egg, Cheese, Tomato and Carrots 123 7.41 g 7.86 g 2.6 g

Day 7 Dinner

Baby Carrots - 1 cup Cooked Baby Carrots 83 3.82 g 1.14 g 4.5 g
Soups - Cabbage Soup 71 3.26 g 3.92 g 1.7 g

Day 7 Snack

Bananas - 1 medium banana 105 0.39 g 1.29 g 3.1 g
Brussels Sprouts - Cooked Brussels Sprouts 88 4.43 g 3.95 g 4 g
Peppadew Peppers - Whole Sweet Piquante, Hot 34 0.36 g 0 g 0 g
Day 7 Total: 781 20.79 g 22 g 24.4 g

7 Day Diet Plan 5 - Day 1

Calories Fat Protein Fiber

Day 1 Breakfast

Mangos - 1 cup sliced 107 0.45 g 0.84 g 3 g

Day 1 Lunch

Strawberries - 1 cup strawberri 46 0.43 g 0.96 g 2.9 g

Day 1 Dinner

Blackberries - 1 cup blackberries 62 0.71 g 2 g 7.6 g
Kiwifruit - 1 Kiwifruit 46 0.4 g 0.87 g 2.3 g

Day 1 Snack

Grapes - 1 cup grape 110 0.26 g 1.15 g 1.4 g
Day 1 Total: 371 2.25 g 5.82 g 17.2 g

7 Day Diet Plan 5 - Day 2

Calories Fat Protein Fiber

Day 2 Breakfast

Garden Salad - Cucumber Salad 183 15.39 g 0.73 g 0.6 g

Day 2 Lunch

Broccoli - 1 cup chopped broccoli 31 0.34 g 2.57 g 2.4 g

Day 2 Dinner

Baked Potatoes - 1 large baked potato 331 6.69 g 7.39 g 6.4 g
Broccoli - 1 cup chopped broccoli 31 0.34 g 2.57 g 2.4 g

Day 2 Snack

Celery - 1 strip celery 1 0.01 g 0.03 g 0.1 g
Day 2 Total: 577 22.77 g 13.29 g 11.9 g

7 Day Diet Plan 5 - Day 3

Calories Fat Protein Fiber

Day 3 Breakfast

Mangos - 1 cup sliced 107 0.45 g 0.84 g 3 g

Day 3 Lunch

Cucumbers - 1 medium cucumber 24 0.32 g 1.19 g 1.4 g

Day 3 Dinner

Garden Salad - Cucumber Salad 183 15.39 g 0.73 g 0.6 g

Day 3 Snack

Celery - 1 large stalk celery 9 0.11 g 0.43 g 1 g
Day 3 Total: 323 16.27 g 3.19 g 6 g

7 Day Diet Plan 5 - Day 4

Calories Fat Protein Fiber

Day 4 Breakfast

Bananas - 1 large banana 121 0.45 g 1.48 g 3.5 g
Skim Milk - 1 cup skim milk 86 0.44 g 8.35 g 0 g

Day 4 Lunch

Bananas - 1 large banana 121 0.45 g 1.48 g 3.5 g
Skim Milk - 1 cup skim milk 86 0.44 g 8.35 g 0 g

Day 4 Dinner

Bananas - 1 large banana 121 0.45 g 1.48 g 3.5 g
Skim Milk - 1 cup skim milk 86 0.44 g 8.35 g 0 g

Day 4 Snack

Bananas - 1 large banana 121 0.45 g 1.48 g 3.5 g
Skim Milk - 1/2 cup skim milk 43 0.22 g 4.18 g 0 g
Day 4 Total: 785 3.34 g 35.15 g 14 g

7 Day Diet Plan 5 - Day 5

Calories Fat Protein Fiber

Day 5 Breakfast

Tomatoes - 1 large tomato 33 0.36 g 1.6 g 2.2 g

Day 5 Lunch

Tomatoes - 1 large tomato 33 0.36 g 1.6 g 2.2 g

Day 5 Dinner

ChickenBreast - 1 large breast 433 17.14 g 65.6 g 0 g
Tomatoes - 1 large tomato 33 0.36 g 1.6 g 2.2 g

Day 5 Snack

Tomatoes - 1 large tomato 33 0.36 g 1.6 g 2.2 g
Day 5 Total: 565 18.58 g 72 g 8.8 g

7 Day Diet Plan 5 - Day 6

Calories Fat Protein Fiber

Day 6 Breakfast

Cucumbers - 1 medium cucumber 24 0.32 g 1.19 g 1.4 g

Day 6 Lunch

Broccoli - 1 cup chopped broccoli 31 0.34 g 2.57 g 2.4 g

Day 6 Dinner

Carrots - 1 cup mashed 107 6.15 g 1.47 g 3.5 g
ChickenBreast - 1 medium breast 382 15.13 g 57.92 g 0 g

Day 6 Snack

Celery - 1 medium stalk celery 6 0.07 g 0.28 g 0.6 g
Day 6 Total: 550 22.01 g 63.43 g 7.9 g

7 Day Diet Plan 5 - Day 7

Calories Fat Protein Fiber

Day 7 Breakfast

Juice - Acerola Juice 56 0.73 g 0.97 g 0.7 g
Mangos - 1 cup sliced 107 0.45 g 0.84 g 3 g

Day 7 Lunch

Garden Salad - Cucumber Salad 183 15.39 g 0.73 g 0.6 g

Day 7 Dinner

Broccoli - 1 cup chopped broccoli 31 0.34 g 2.57 g 2.4 g

Day 7 Snack

Celery - 1 large stalk celery 9 0.11 g 0.43 g 1 g
Day 7 Total: 386 17.02 g 5.54 g 7.7 g