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 17 - Day 1

Calories Fat Protein Fiber

Day 1 Breakfast

Peaches - 1 large peach 61 0.39 g 1.43 g 2.4 g

Day 1 Lunch

Mandarin Oranges - 1 medium mandarin orange 45 0.26 g 0.68 g 1.5 g

Day 1 Dinner

Apples - 1 medium appl 72 0.23 g 0.36 g 3.3 g
Kiwifruit - 1 Kiwifruit 46 0.4 g 0.87 g 2.3 g

Day 1 Snack

Peaches - 1 large peach 61 0.39 g 1.43 g 2.4 g
Day 1 Total: 285 1.67 g 4.77 g 11.9 g

7 Day Diet Plan 17 - 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

Stir Frys - Asian Stir Fry Vegetables 35 0 g 1 g 2 g

Day 2 Dinner

Baby Carrots - 1 Baby Cut Carrots Mini Bag 25 0 g 1 g 2 g
Corn - Yellow Sweet Corn 59 0.47 g 1.96 g 1.8 g

Day 2 Snack

Celery - 1 large stalk celery 9 0.11 g 0.43 g 1 g
Day 2 Total: 240 0.64 g 6.43 g 10.7 g

7 Day Diet Plan 17 - Day 3

Calories Fat Protein Fiber

Day 3 Breakfast

Apples - 1 medium appl 72 0.23 g 0.36 g 3.3 g

Day 3 Lunch

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

Day 3 Dinner

Corn on the Cob - Cooked Yellow Sweet Corn on Cob 59 0.47 g 1.96 g 1.8 g

Day 3 Snack

Plums - 1 cup sliced 76 0.46 g 1.16 g 2.3 g
Day 3 Total: 390 16.55 g 4.21 g 8 g

7 Day Diet Plan 17 - 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 cup skim milk 86 0.44 g 8.35 g 0 g

Day 4 Lunch

Bananas - 1 medium banana 105 0.39 g 1.29 g 3.1 g

Day 4 Dinner

Bananas - 1 medium banana 105 0.39 g 1.29 g 3.1 g
Skim Milk - 1 cup skim milk 86 0.44 g 8.35 g 0 g

Day 4 Snack

Bananas - 1 medium banana 105 0.39 g 1.29 g 3.1 g
Day 4 Total: 592 2.44 g 21.86 g 12.4 g

7 Day Diet Plan 17 - 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

Grilled Chicken - 1 Grilled Chicken Breast Fillet Patty 120 7 g 15 g 0 g

Day 5 Dinner

Grilled Chicken - 1 Grilled Chicken Breast Fillet Patty 120 7 g 15 g 0 g

Day 5 Snack

Tomatoes - 1 medium tomato 22 0.25 g 1.08 g 1.5 g
Day 5 Total: 284 14.5 g 32.16 g 3 g

7 Day Diet Plan 17 - Day 6

Calories Fat Protein Fiber

Day 6 Breakfast

Carrots - 1 large carrot 30 0.17 g 0.67 g 2 g

Day 6 Lunch

Baby Carrots - 1 Baby Cut Carrots Mini Bag 25 0 g 1 g 2 g

Day 6 Dinner

Garden Salad - Garden Salad with Avocado, Tomato and Carrots 45 3.01 g 0.98 g 2.3 g
Grilled Chicken - 1 Grilled Chicken Breast Fillet Patty 120 7 g 15 g 0 g

Day 6 Snack

Celery - 1 large stalk celery 9 0.11 g 0.43 g 1 g
Day 6 Total: 229 10.29 g 18.08 g 7.3 g

7 Day Diet Plan 17 - Day 7

Calories Fat Protein Fiber

Day 7 Breakfast

Apples - 1 cup Apple Juice 117 0.27 g 0.15 g 0.2 g
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

Day 7 Lunch

Garden Salad - Garden Salad with Assorted Vegetables 11 0.11 g 0.55 g 0.8 g

Day 7 Dinner

Asparagus - 1 extra large Spear 5 0.03 g 0.53 g 0.5 g
Brussels Sprouts - Cooked Brussels Sprouts 88 4.43 g 3.95 g 4 g
Grapefruits - Grapefruit Juice Drink 128 0.08 g 0.4 g 0 g

Day 7 Snack

Plums - 1 cup sliced 76 0.46 g 1.16 g 2.3 g
Day 7 Total: 517 6.21 g 8.57 g 13 g


7 Day Diet Plan 7 - 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

Cantaloupe - 1 cup cubed 54 0.3 g 1.34 g 1.4 g
Mandarin Oranges - 1 small mandarin orange 37 0.22 g 0.57 g 1.3 g

Day 1 Dinner

Watermelons - 1 wedge 86 0.43 g 1.74 g 1.1 g

Day 1 Snack

Mandarin Oranges - 1 small mandarin orange 37 0.22 g 0.57 g 1.3 g
Day 1 Total: 260 1.4 g 5.15 g 5.7 g

7 Day Diet Plan 7 - 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

Carrots - 1 large carrot 30 0.17 g 0.67 g 2 g
Greek Salad - 1 cup greek salad 106 7.28 g 6.99 g 0.9 g

Day 2 Dinner

Carrots - 1 large carrot 30 0.17 g 0.67 g 2 g

Day 2 Snack

Carrots - 1 large carrot 30 0.17 g 0.67 g 2 g
Day 2 Total: 334 10.58 g 12.09 g 9.6 g

7 Day Diet Plan 7 - Day 3

Calories Fat Protein Fiber

Day 3 Breakfast

Cantaloupe - 1 cup balls 60 0.34 g 1.49 g 1.6 g

Day 3 Lunch

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

Day 3 Dinner

Watermelons - 1 wedge 86 0.43 g 1.74 g 1.1 g

Day 3 Snack

Carrots - 1 large carrot 30 0.17 g 0.67 g 2 g
Day 3 Total: 359 16.33 g 4.63 g 5.3 g

7 Day Diet Plan 7 - 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 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
Bananas - 1 medium banana 105 0.39 g 1.29 g 3.1 g
Skim Milk - 1 cup skim milk 86 0.44 g 8.35 g 0 g

Day 4 Dinner

Bananas - 1 medium banana 105 0.39 g 1.29 g 3.1 g

Day 4 Snack

Bananas - 1 medium banana 105 0.39 g 1.29 g 3.1 g
Day 4 Total: 713 2.89 g 23.34 g 15.9 g

7 Day Diet Plan 7 - 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

ChickenBreast - 1 large breast 433 17.14 g 65.6 g 0 g

Day 5 Dinner

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 5 Total: 748 28.99 g 103.25 g 3.9 g

7 Day Diet Plan 7 - Day 6

Calories Fat Protein Fiber

Day 6 Breakfast

Carrots - 1 large carrot 30 0.17 g 0.67 g 2 g

Day 6 Lunch

ChickenBreast - 1 large breast 433 17.14 g 65.6 g 0 g

Day 6 Dinner

Garden Salad - Cucumber Salad 183 15.39 g 0.73 g 0.6 g
Day 6 Total: 646 32.7 g 67 g 2.6 g

7 Day Diet Plan 7 - Day 7

Calories Fat Protein Fiber

Day 7 Breakfast

Cantaloupe - 1 cup balls 60 0.34 g 1.49 g 1.6 g
Watermelons - Cantaloupe Melon 60 0.34 g 1.49 g 1.6 g

Day 7 Lunch

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

Day 7 Dinner

Cantaloupe - 1 cup balls 60 0.34 g 1.49 g 1.6 g
Watermelons - 1 wedge 86 0.43 g 1.74 g 1.1 g

Day 7 Snack

Mandarin Oranges - 1 cup mandarin orange 103 0.6 g 1.58 g 3.5 g
Watermelons - 1 cup Juice 71 0.36 g 1.45 g 1 g
Day 7 Total: 623 17.8 g 9.97 g 11 g

7 Day Diet Plan 16 - Day 1

Calories Fat Protein Fiber

Day 1 Breakfast

Watermelons - Honeydew Melon 64 0.25 g 0.96 g 1.4 g

Day 1 Lunch

Grapefruits - 1 medium grapefruit 82 0.26 g 1.61 g 2.8 g

Day 1 Dinner

Kiwifruit - 1 Kiwifruit 46 0.4 g 0.87 g 2.3 g
Mandarin Oranges - 1 large mandarin orange 52 0.3 g 0.79 g 1.8 g

Day 1 Snack

Peaches - 1 large peach 61 0.39 g 1.43 g 2.4 g
Day 1 Total: 305 1.6 g 5.66 g 10.7 g

7 Day Diet Plan 16 - 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

Stir Frys - Asian Stir Fry Vegetables 35 0 g 1 g 2 g

Day 2 Dinner

Baby Carrots - 1 Baby Cut Carrots Mini Bag 25 0 g 1 g 2 g
Brussels Sprouts - Cooked Brussels Sprouts 88 4.43 g 3.95 g 4 g

Day 2 Snack

Celery - 1 large stalk celery 9 0.11 g 0.43 g 1 g
Day 2 Total: 269 4.6 g 8.42 g 12.9 g

7 Day Diet Plan 16 - Day 3

Calories Fat Protein Fiber

Day 3 Breakfast

Apples - 1 medium appl 72 0.23 g 0.36 g 3.3 g

Day 3 Lunch

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

Day 3 Dinner

Corn on the Cob - Cooked Yellow Sweet Corn on Cob 59 0.47 g 1.96 g 1.8 g

Day 3 Snack

Plums - 1 cup sliced 76 0.46 g 1.16 g 2.3 g
Day 3 Total: 390 16.55 g 4.21 g 8 g

7 Day Diet Plan 16 - 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 cup skim milk 86 0.44 g 8.35 g 0 g

Day 4 Lunch

Bananas - 1 medium banana 105 0.39 g 1.29 g 3.1 g

Day 4 Dinner

Bananas - 1 medium banana 105 0.39 g 1.29 g 3.1 g
Skim Milk - 1 cup skim milk 86 0.44 g 8.35 g 0 g

Day 4 Snack

Bananas - 1 medium banana 105 0.39 g 1.29 g 3.1 g
Day 4 Total: 592 2.44 g 21.86 g 12.4 g

7 Day Diet Plan 16 - 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

Grilled Chicken - 1 Grilled Chicken Breast Fillet Patty 120 7 g 15 g 0 g

Day 5 Dinner

Grilled Chicken - 1 Grilled Chicken Breast Fillet Patty 120 7 g 15 g 0 g

Day 5 Snack

Tomatoes - 1 medium tomato 22 0.25 g 1.08 g 1.5 g
Day 5 Total: 284 14.5 g 32.16 g 3 g

7 Day Diet Plan 16 - Day 6

Calories Fat Protein Fiber

Day 6 Breakfast

Carrots - 1 large carrot 30 0.17 g 0.67 g 2 g

Day 6 Lunch

Baby Carrots - 1 Baby Cut Carrots Mini Bag 25 0 g 1 g 2 g

Day 6 Dinner

Garden Salad - Garden Salad with Avocado, Tomato and Carrots 45 3.01 g 0.98 g 2.3 g
Grilled Chicken - 1 Grilled Chicken Breast Fillet Patty 120 7 g 15 g 0 g

Day 6 Snack

Celery - 1 large stalk celery 9 0.11 g 0.43 g 1 g
Day 6 Total: 229 10.29 g 18.08 g 7.3 g

7 Day Diet Plan 16 - Day 7

Calories Fat Protein Fiber

Day 7 Breakfast

Apples - 1 cup Apple Juice 117 0.27 g 0.15 g 0.2 g
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

Day 7 Lunch

Garden Salad - Garden Salad with Assorted Vegetables 11 0.11 g 0.55 g 0.8 g

Day 7 Dinner

Asparagus - 1 extra large Spear 5 0.03 g 0.53 g 0.5 g
Brussels Sprouts - Cooked Brussels Sprouts 88 4.43 g 3.95 g 4 g
Grapefruits - Grapefruit Juice Drink 128 0.08 g 0.4 g 0 g

Day 7 Snack

Plums - 1 cup sliced 76 0.46 g 1.16 g 2.3 g
Day 7 Total: 517 6.21 g 8.57 g 13 g