7 Day Diet Plan
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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
 
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7 Day Diet - Day 6 Plan
 
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7 Day Diet - Day 7 Plan
 
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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 11 - Day 1

 Calories Fat Protein Fiber

Day 1 Breakfast
Grapefruits - 1 large grapefruit 106 0.33 g 2.09 g 3.7 g

Day 1 Lunch
Apples - 1 medium appl 72 0.23 g 0.36 g 3.3 g
Blueberries - 1 cup blueberri 83 0.48 g 1.07 g 3.5 g

Day 1 Dinner
Blueberries - 1 cup blueberri 83 0.48 g 1.07 g 3.5 g
Watermelons - 1 cup watermelon 46 0.23 g 0.93 g 0.6 g

Day 1 Snack
Apples - 1 medium appl 72 0.23 g 0.36 g 3.3 g
Strawberries - 1 cup strawberri 46 0.43 g 0.96 g 2.9 g
Day 1 Total: 508 2.41 g 6.84 g 20.8 g

7 Day Diet Plan 11 - Day 2

 Calories Fat Protein Fiber

Day 2 Breakfast
Sweet Potato - 1 Sweet Potato 112 0.06 g 2.04 g 3.9 g

Day 2 Lunch
Garden Salad - Garden Salad with Vegetables (incl Tomatoes and Carrots) 12 0.12 g 0.63 g 1 g
Soups - Cabbage Soup 71 3.26 g 3.92 g 1.7 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
Carrots - 1 large carrot 30 0.17 g 0.67 g 2 g
Corn - 1 cup corn 132 1.82 g 4.96 g 4.2 g
Day 2 Total: 463 8.69 g 17.14 g 16.5 g

7 Day Diet Plan 11 - Day 3

 Calories Fat Protein Fiber

Day 3 Breakfast
Apples - 1 large appl 110 0.36 g 0.55 g 5.1 g

Day 3 Lunch
Blackberries - 1 cup blackberries 62 0.71 g 2 g 7.6 g
Custom Salad - Tuna 603 26.76 g 55.75 g 20.1 g
Figs - 1 medium fig 37 0.15 g 0.38 g 1.4 g
Soups - Cabbage Soup 71 3.26 g 3.92 g 1.7 g

Day 3 Dinner
Apples - 1 large appl 110 0.36 g 0.55 g 5.1 g
Garden Salad - Garden Salad with Vegetables (incl Tomatoes and Carrots) 12 0.12 g 0.63 g 1 g
Watermelons - 1 cup watermelon 46 0.23 g 0.93 g 0.6 g

Day 3 Snack
Grapes - 1 cup grap 106 0.25 g 1.11 g 1.4 g
Soups - Cabbage Soup 71 3.26 g 3.92 g 1.7 g
Day 3 Total: 1228 35.46 g 69.74 g 45.7 g

7 Day Diet Plan 11 - 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

Day 4 Dinner
Bananas - 1 large banana 121 0.45 g 1.48 g 3.5 g

Day 4 Snack
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 Total: 656 2.68 g 22.62 g 14 g

7 Day Diet Plan 11 - 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
Salmon - 4 oz 130 5.75 g 18.22 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
Chicken - Light Meat without Skin 196 5.11 g 35.05 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: 529 15.56 g 63.59 g 10.5 g

7 Day Diet Plan 11 - 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
Garden Salad - Garden Salad with Vegetables (incl Tomatoes and Carrots) 12 0.12 g 0.63 g 1 g
Grilled Chicken - 4 oz boneless 211 8.23 g 32.13 g 0 g
Soups - Cabbage Soup 71 3.26 g 3.92 g 1.7 g

Day 6 Dinner
Garden Salad - Garden Salad with Vegetables (incl Tomatoes and Carrots) 12 0.12 g 0.63 g 1 g
Salmon - 1 medium steak 243 10.74 g 34.04 g 0 g
Soups - Cabbage Soup 71 3.26 g 3.92 g 1.7 g

Day 6 Snack
Carrots - 1 large carrot 30 0.17 g 0.67 g 2 g
Day 6 Total: 782 27.72 g 80.9 g 11.6 g

7 Day Diet Plan 11 - Day 7

 Calories Fat Protein Fiber

Day 7 Breakfast
Grapefruits - Freshly Squeezed Grapefruit Juice 96 0.25 g 1.24 g 0.2 g
Kiwifruit - 1 Kiwifruit 46 0.4 g 0.87 g 2.3 g
Strawberries - 1/2 cup strawberri 27 0.25 g 0.56 g 1.7 g

Day 7 Lunch
Blueberries - 1 cup blueberri 83 0.48 g 1.07 g 3.5 g
Garden Salad - Garden Salad with Vegetables (incl Tomatoes and Carrots) 12 0.12 g 0.63 g 1 g
Watermelons - 1 wedge 86 0.43 g 1.74 g 1.1 g

Day 7 Dinner
Edamame - Edamame - Boiled 149 7.71 g 14.31 g 5.2 g
Garden Salad - Garden Salad with Vegetables (incl Tomatoes and Carrots) 12 0.12 g 0.63 g 1 g
Watermelons - 1 cup Juice 71 0.36 g 1.45 g 1 g

Day 7 Snack
Broccoli - 1 cup chopped broccoli 31 0.34 g 2.57 g 2.4 g
Celery - 1 large stalk celery 9 0.11 g 0.43 g 1 g
Strawberries - 1/2 cup strawberri 27 0.25 g 0.56 g 1.7 g
Day 7 Total: 649 10.82 g 26.06 g 22.1 g

7 Day Diet Plan 1 - Day 1

 Calories Fat Protein Fiber

Day 1 Breakfast
Apples - 1 medium appl 72 0.23 g 0.36 g 3.3 g
Grapes - 1 cup grap 110 0.26 g 1.15 g 1.4 g

Day 1 Lunch
Mandarin Oranges - 1 large mandarin orange 52 0.3 g 0.79 g 1.8 g

Day 1 Dinner
Avocados - 1 large avocado 322 29.47 g 4.02 g 13.5 g

Day 1 Snack
Plums - 1 cup sliced 76 0.46 g 1.16 g 2.3 g
Day 1 Total: 632 30.72 g 7.48 g 22.3 g

7 Day Diet Plan 1 - Day 2

 Calories Fat Protein Fiber

Day 2 Breakfast
Stir Frys - Stir Fried Vegetables 122 6.9 g 7.38 g 1.7 g

Day 2 Lunch
Garden Salad - Garden Salad with Egg, Cheese, Tomato and Carrots 123 7.41 g 7.86 g 2.6 g

Day 2 Dinner
Roasted Potatoes - 1 cup roasted potato 189 8.89 g 2.95 g 3.2 g
Stir Frys - Stir Fried Vegetables 122 6.9 g 7.38 g 1.7 g
Day 2 Total: 556 30.1 g 25.57 g 9.2 g

7 Day Diet Plan 1 - Day 3

 Calories Fat Protein Fiber

Day 3 Breakfast
Berries - 1 cup whole 46 0.43 g 0.96 g 2.9 g
Cantaloupe - 1 cup cubed 54 0.3 g 1.34 g 1.4 g

Day 3 Lunch
Garden Salad - Garden Salad with Egg, Cheese, Tomato and Carrots 123 7.41 g 7.86 g 2.6 g

Day 3 Dinner
Broccoli - 1 cup chopped broccoli 31 0.34 g 2.57 g 2.4 g
Corn - 1 cup corn 132 1.82 g 4.96 g 4.2 g

Day 3 Snack
Cucumbers - 1 medium cucumber 24 0.32 g 1.19 g 1.4 g
Day 3 Total: 410 10.62 g 18.88 g 14.9 g

7 Day Diet Plan 1 - Day 4

 Calories Fat Protein Fiber

Day 4 Breakfast
Bananas - 1 medium banana 105 0.39 g 1.29 g 3.1 g
Skim Milk - 1% Low Fat Milk 102 2.37 g 8.22 g 0 g

Day 4 Lunch
Bananas - 1 medium banana 105 0.39 g 1.29 g 3.1 g
Skim Milk - 1% Low Fat Milk 102 2.37 g 8.22 g 0 g

Day 4 Dinner
Bananas - 1 medium banana 105 0.39 g 1.29 g 3.1 g
Skim Milk - 1% Low Fat Milk 102 2.37 g 8.22 g 0 g
Day 4 Total: 621 8.28 g 28.53 g 9.3 g

7 Day Diet Plan 1 - Day 5

 Calories Fat Protein Fiber

Day 5 Breakfast
Tomatoes - 1 medium tomato 22 0.25 g 1.08 g 1.5 g

Day 5 Lunch
ChickenBreast - 1 medium breast 382 15.13 g 57.92 g 0 g

Day 5 Dinner
ChickenBreast - 1 medium breast 382 15.13 g 57.92 g 0 g
Tomatoes - 1 medium tomato 22 0.25 g 1.08 g 1.5 g
Day 5 Total: 808 30.76 g 118 g 3 g

7 Day Diet Plan 1 - 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
Garden Salad - Garden Salad with Egg, Cheese, Tomato and Carrots 123 7.41 g 7.86 g 2.6 g

Day 6 Dinner
Broccoli - 1 cup chopped broccoli 31 0.34 g 2.57 g 2.4 g
ChickenBreast - 1 medium breast 382 15.13 g 57.92 g 0 g
Corn - 1 cup corn 132 1.82 g 4.96 g 4.2 g
Day 6 Total: 692 25.02 g 74.5 g 10.6 g

7 Day Diet Plan 1 - Day 7

 Calories Fat Protein Fiber

Day 7 Breakfast
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

Day 7 Lunch
Garden Salad - Garden Salad with Egg, Cheese, Tomato and Carrots 123 7.41 g 7.86 g 2.6 g
Vegetable Juice - Mixed Vegetable and Fruit Juice 72 0.02 g 0.1 g 0 g

Day 7 Dinner
Brussels Sprouts - Cooked Brussels Sprouts 88 4.43 g 3.95 g 4 g
Vegetable Juice - Mixed Vegetable and Fruit Juice 72 0.02 g 0.1 g 0 g
Day 7 Total: 514 12.57 g 14.64 g 11.1 g

7 Day Diet Plan 9 - Day 1

 Calories Fat Protein Fiber

Day 1 Breakfast
Grapefruits - Pink and Red Grapefruit 52 0.17 g 0.95 g 2 g

Day 1 Lunch
Kiwifruit - 1 Kiwifruit 46 0.4 g 0.87 g 2.3 g
Strawberries - 1 cup strawberri 46 0.43 g 0.96 g 2.9 g
Watermelons - 1 wedge 86 0.43 g 1.74 g 1.1 g

Day 1 Dinner
Blueberries - 1 cup blueberri 83 0.48 g 1.07 g 3.5 g
Cantaloupe - 1 large wedge 35 0.19 g 0.86 g 0.9 g
Soups - Cabbage Soup 71 3.26 g 3.92 g 1.7 g

Day 1 Snack
Apples - 1 large appl 110 0.36 g 0.55 g 5.1 g
Strawberries - 1 cup strawberri 46 0.43 g 0.96 g 2.9 g
Watermelons - 1 wedge 86 0.43 g 1.74 g 1.1 g
Day 1 Total: 661 6.58 g 13.62 g 23.5 g

7 Day Diet Plan 9 - Day 2

 Calories Fat Protein Fiber

Day 2 Breakfast
Baked Potatoes - 1 large baked potato 331 6.69 g 7.39 g 6.4 g

Day 2 Lunch
Custom Salad - My Salad 402 11.9 g 48.44 g 18.6 g

Day 2 Dinner
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
Broccoli - 1/2 cup chopped broccoli 15 0.17 g 1.28 g 1.2 g
Celery - 1 large stalk celery 9 0.11 g 0.43 g 1 g
Day 2 Total: 950 29.03 g 68.84 g 30.6 g

7 Day Diet Plan 9 - Day 3

 Calories Fat Protein Fiber

Day 3 Breakfast
Grapefruits - 1 large grapefruit 106 0.33 g 2.09 g 3.7 g

Day 3 Lunch
Custom Salad - My Salad 402 11.9 g 48.44 g 18.6 g

Day 3 Dinner
Soups - Cabbage Soup 71 3.26 g 3.92 g 1.7 g

Day 3 Snack
Blueberries - 1 cup blueberri 83 0.48 g 1.07 g 3.5 g
Cucumbers - 1 medium cucumber 24 0.32 g 1.19 g 1.4 g
Kiwifruit - 1 Kiwifruit 46 0.4 g 0.87 g 2.3 g
Watermelons - 1 wedge 86 0.43 g 1.74 g 1.1 g
Day 3 Total: 818 17.12 g 59.32 g 32.3 g

7 Day Diet Plan 9 - Day 4

 Calories Fat Protein Fiber

Day 4 Breakfast
Bananas - 1 medium banana 105 0.39 g 1.29 g 3.1 g
Milk - Soy Milk 127 4.7 g 10.98 g 3.2 g

Day 4 Lunch
Bananas - 1 medium banana 105 0.39 g 1.29 g 3.1 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 Dinner
Bananas - 1 medium banana 105 0.39 g 1.29 g 3.1 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 medium banana 105 0.39 g 1.29 g 3.1 g
Day 4 Total: 943 22.18 g 45.94 g 25.4 g

7 Day Diet Plan 9 - 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
Salmon - 1 oz salmon 33 1.22 g 5.18 g 0 g
Soups - Cabbage Soup 71 3.26 g 3.92 g 1.7 g

Day 5 Dinner
ChickenBreast - 1 large breast 433 17.14 g 65.6 g 0 g
Soups - Cabbage Soup 71 3.26 g 3.92 g 1.7 g

Day 5 Snack
Tomatoes - 1 large tomato 33 0.36 g 1.6 g 2.2 g
Day 5 Total: 674 25.6 g 81.82 g 7.8 g

7 Day Diet Plan 9 - 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
Custom Salad - My Salad 402 11.9 g 48.44 g 18.6 g

Day 6 Dinner
ChickenBreast - 1 large breast 433 17.14 g 65.6 g 0 g
Soups - Cabbage Soup 71 3.26 g 3.92 g 1.7 g

Day 6 Snack
Broccoli - 1/2 cup chopped broccoli 15 0.17 g 1.28 g 1.2 g
Celery - 1 large stalk celery 9 0.11 g 0.43 g 1 g
Cucumbers - 1 medium cucumber 24 0.32 g 1.19 g 1.4 g
Day 6 Total: 978 33.22 g 122.05 g 25.3 g

7 Day Diet Plan 9 - Day 7

 Calories Fat Protein Fiber

Day 7 Breakfast
Bananas - 1 large banana 121 0.45 g 1.48 g 3.5 g
Grapefruits - Pink Grapefruit Juice 96 0.25 g 1.24 g 0 g
Strawberries - 1 cup strawberri 46 0.43 g 0.96 g 2.9 g

Day 7 Lunch
Custom Salad - My Salad 402 11.9 g 48.44 g 18.6 g
Vegetable Juice - Mixed Vegetable and Fruit Juice 72 0.02 g 0.1 g 0 g

Day 7 Dinner
Apples - 1 cup Apple Juice 117 0.27 g 0.15 g 0.2 g
Soups - Cabbage Soup 71 3.26 g 3.92 g 1.7 g

Day 7 Snack
Blueberries - 1 cup blueberri 83 0.48 g 1.07 g 3.5 g
Cantaloupe - 1 large wedge 35 0.19 g 0.86 g 0.9 g
Day 7 Total: 1043 17.25 g 58.22 g 31.3 g
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