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 4 - Day 1

 Calories Fat Protein Fiber

Day 1 Breakfast
Cantaloupe - 1 cup cubed 54 0.3 g 1.34 g 1.4 g
Grapes - 1 grape 3 0.01 g 0.04 g 0 g

Day 1 Lunch
Apples - 1 large appl 110 0.36 g 0.55 g 5.1 g
Watermelons - 1 cup watermelon 46 0.23 g 0.93 g 0.6 g

Day 1 Dinner
Blueberries - 1 cup blueberri 83 0.48 g 1.07 g 3.5 g
Grapes - 1 cup grap 106 0.25 g 1.11 g 1.4 g
Strawberries - 1 cup strawberri 46 0.43 g 0.96 g 2.9 g

Day 1 Snack
Grapes - 1 cup grap 110 0.26 g 1.15 g 1.4 g
Day 1 Total: 558 2.32 g 7.15 g 16.3 g

7 Day Diet Plan 4 - 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
Cherry Tomatoes - 1 cup cherry tomato 27 0.3 g 1.31 g 1.8 g
Greek Salad - 1 cup greek salad 106 7.28 g 6.99 g 0.9 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
Baby Carrots - 1 Baby Cut Carrots Mini Bag 25 0 g 1 g 2 g
Day 2 Total: 595 17.53 g 21.61 g 14.8 g

7 Day Diet Plan 4 - Day 3

 Calories Fat Protein Fiber

Day 3 Breakfast
Blueberries - 1 cup blueberri 83 0.48 g 1.07 g 3.5 g
Cantaloupe - 1 cup cubed 54 0.3 g 1.34 g 1.4 g
Strawberries - 1 cup strawberri 46 0.43 g 0.96 g 2.9 g

Day 3 Lunch
Blueberries - 1 cup blueberri 83 0.48 g 1.07 g 3.5 g
Garden Salad - Cucumber Salad 183 15.39 g 0.73 g 0.6 g
Grapes - 1 oz grap 20 0.05 g 0.2 g 0.3 g

Day 3 Dinner
Garden Salad - Cucumber Salad 183 15.39 g 0.73 g 0.6 g
Soups - Cabbage Soup 71 3.26 g 3.92 g 1.7 g

Day 3 Snack
Grapes - 1 oz grap 20 0.05 g 0.2 g 0.3 g
Strawberries - 1 cup strawberri 46 0.43 g 0.96 g 2.9 g
Day 3 Total: 789 36.26 g 11.18 g 17.7 g

7 Day Diet Plan 4 - 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
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: 663 5.7 g 25.78 g 14.1 g

7 Day Diet Plan 4 - 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 Smoked Salmon (Lox) 133 4.9 g 20.73 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 - 1 Flame Grilled Chicken Breast 220 9 g 36 g 0 g
Tomatoes - 1 large tomato 33 0.36 g 1.6 g 2.2 g

Day 5 Snack
Tomatoes - Cherry Tomato 3 0.03 g 0.15 g 0.2 g
Day 5 Total: 526 18.27 g 65.6 g 8.5 g

7 Day Diet Plan 4 - Day 6

 Calories Fat Protein Fiber

Day 6 Breakfast
Baby Carrots - 1 Baby Cut Carrots Mini Bag 25 0 g 1 g 2 g
Cherry Tomatoes - 1 cup cherry tomato 27 0.3 g 1.31 g 1.8 g

Day 6 Lunch
Cherry Tomatoes - 1 Cherry Tomato 3 0.03 g 0.15 g 0.2 g
Cucumbers - 1 medium cucumber 24 0.32 g 1.19 g 1.4 g
Soups - Cabbage Soup 71 3.26 g 3.92 g 1.7 g

Day 6 Dinner
Garden Salad - Cucumber Salad 183 15.39 g 0.73 g 0.6 g
Salmon - 4 oz Smoked Salmon (Lox) 133 4.9 g 20.73 g 0 g

Day 6 Snack
Baby Carrots - 1 Baby Cut Carrots Mini Bag 25 0 g 1 g 2 g
Carrots - 1 medium carrot 25 0.15 g 0.57 g 1.7 g
Day 6 Total: 516 24.35 g 30.6 g 11.4 g

7 Day Diet Plan 4 - Day 7

 Calories Fat Protein Fiber

Day 7 Breakfast
Cherry Tomatoes - 1 cup cherry tomato 27 0.3 g 1.31 g 1.8 g

Day 7 Lunch
Apples - 1 medium appl 72 0.23 g 0.36 g 3.3 g
Berries - 1 cup halves 49 0.46 g 1.02 g 3 g
Carrots - 1 medium carrot 25 0.15 g 0.57 g 1.7 g

Day 7 Dinner
Berries - 1 cup halves 49 0.46 g 1.02 g 3 g
Garden Salad - Cucumber Salad 183 15.39 g 0.73 g 0.6 g
Soups - Cabbage Soup 71 3.26 g 3.92 g 1.7 g

Day 7 Snack
Apples - 1 medium appl 72 0.23 g 0.36 g 3.3 g
Watermelons - 1 cup Juice 71 0.36 g 1.45 g 1 g
Day 7 Total: 619 20.84 g 10.74 g 19.4 g

7 Day Diet Plan 10 - Day 1

 Calories Fat Protein Fiber

Day 1 Breakfast
Watermelons - 1 wedge 86 0.43 g 1.74 g 1.1 g

Day 1 Lunch
Apples - 1 large appl 110 0.36 g 0.55 g 5.1 g
Mandarin Oranges - 1 large mandarin orange 52 0.3 g 0.79 g 1.8 g

Day 1 Dinner
Watermelons - 1 wedge 86 0.43 g 1.74 g 1.1 g

Day 1 Snack
Mandarin Oranges - 1 large mandarin orange 52 0.3 g 0.79 g 1.8 g
Day 1 Total: 386 1.82 g 5.61 g 10.9 g

7 Day Diet Plan 10 - 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
Carrots - 1 package (10 oz) 102 1.31 g 2.22 g 9.4 g

Day 2 Dinner
Garden Salad - Cucumber Salad 183 15.39 g 0.73 g 0.6 g
Day 2 Total: 616 23.39 g 10.34 g 16.4 g

7 Day Diet Plan 10 - 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
Carrots - 1 package (10 oz) 102 1.31 g 2.22 g 9.4 g

Day 3 Dinner
Carrots - 1 package (10 oz) 102 1.31 g 2.22 g 9.4 g
Watermelons - 1 wedge 86 0.43 g 1.74 g 1.1 g

Day 3 Snack
Garden Salad - Yellow or Green String Beans Salad 114 4.56 g 4.3 g 5.2 g
Day 3 Total: 514 7.97 g 11.03 g 30.2 g

7 Day Diet Plan 10 - Day 4

 Calories Fat Protein Fiber

Day 4 Breakfast
Bananas - 1 extra large 135 0.5 g 1.66 g 4 g
Skim Milk - 1% Low Fat Milk 102 2.37 g 8.22 g 0 g

Day 4 Lunch
Bananas - 1 extra large 135 0.5 g 1.66 g 4 g
Skim Milk - 1% Low Fat Milk 102 2.37 g 8.22 g 0 g

Day 4 Dinner
Bananas - 1 extra large 135 0.5 g 1.66 g 4 g
Skim Milk - 1% Low Fat Milk 102 2.37 g 8.22 g 0 g

Day 4 Snack
Bananas - 1 extra large 135 0.5 g 1.66 g 4 g
Day 4 Total: 846 9.11 g 31.3 g 16 g

7 Day Diet Plan 10 - Day 5

 Calories Fat Protein Fiber

Day 5 Breakfast
Tomatoes - 1 large tomato 33 0.36 g 1.6 g 2.2 g
Tomatoes - 1 medium tomato 22 0.25 g 1.08 g 1.5 g

Day 5 Lunch
ChickenBreast - 1 large breast 433 17.14 g 65.6 g 0 g

Day 5 Dinner
Chicken - Light Meat without Skin 196 5.11 g 35.05 g 0 g
Day 5 Total: 684 22.86 g 103.33 g 3.7 g

7 Day Diet Plan 10 - Day 6

 Calories Fat Protein Fiber

Day 6 Breakfast
Garden Salad - Cucumber Salad 183 15.39 g 0.73 g 0.6 g

Day 6 Lunch
Carrots - 1 package (10 oz) 102 1.31 g 2.22 g 9.4 g

Day 6 Dinner
ChickenBreast - 1 large breast 433 17.14 g 65.6 g 0 g
Day 6 Total: 718 33.84 g 68.55 g 10 g

7 Day Diet Plan 10 - Day 7

 Calories Fat Protein Fiber

Day 7 Breakfast
Watermelons - 1 wedge 86 0.43 g 1.74 g 1.1 g

Day 7 Lunch
Carrots - 1 package (10 oz) 102 1.31 g 2.22 g 9.4 g

Day 7 Dinner
Garden Salad - Cucumber Salad 183 15.39 g 0.73 g 0.6 g
Watermelons - 1 cup Juice 71 0.36 g 1.45 g 1 g

Day 7 Snack
Corn - 1 large ear 123 1.69 g 4.6 g 3.9 g
Day 7 Total: 565 19.18 g 10.74 g 16 g

7 Day Diet Plan 3 - Day 1

 Calories Fat Protein Fiber

Day 1 Breakfast
Grapefruits - 1 large grapefruit 106 0.33 g 2.09 g 3.7 g
Peaches - 1 large peach 61 0.39 g 1.43 g 2.4 g

Day 1 Lunch
Grapes - 1 cup grape 110 0.26 g 1.15 g 1.4 g

Day 1 Dinner
Grapes - 1 cup grap 110 0.26 g 1.15 g 1.4 g
Soups - Cabbage Soup 71 3.26 g 3.92 g 1.7 g

Day 1 Snack
Apples - 1 cup chopped appl 65 0.21 g 0.32 g 3 g
Grapes - 1 cup grape 110 0.26 g 1.15 g 1.4 g
Day 1 Total: 633 4.97 g 11.21 g 15 g

7 Day Diet Plan 3 - Day 2

 Calories Fat Protein Fiber

Day 2 Breakfast
Celery - 1 large stalk celery 9 0.11 g 0.43 g 1 g

Day 2 Lunch
Greek Salad - 1 cup greek salad 106 7.28 g 6.99 g 0.9 g

Day 2 Dinner
Garden Salad - Cucumber Salad 183 15.39 g 0.73 g 0.6 g
Soups - Cabbage Soup 71 3.26 g 3.92 g 1.7 g

Day 2 Snack
Baby Carrots - 1 cup Cooked Baby Carrots 83 3.82 g 1.14 g 4.5 g
Broccoli - Broccoli with Mushroom Sauce 116 5.52 g 5.86 g 3.6 g
Day 2 Total: 568 35.38 g 19.07 g 12.3 g

7 Day Diet Plan 3 - Day 3

 Calories Fat Protein Fiber

Day 3 Breakfast
Grapefruits - 1 cup grapefruit 74 0.23 g 1.45 g 2.5 g
Peaches - 1 large peach 61 0.39 g 1.43 g 2.4 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
Soups - Cabbage Soup 71 3.26 g 3.92 g 1.7 g

Day 3 Snack
Apples - 1 cup chopped appl 65 0.21 g 0.32 g 3 g
Grapes - 1 cup grape 110 0.26 g 1.15 g 1.4 g
Day 3 Total: 504 11.76 g 16.13 g 13.6 g

7 Day Diet Plan 3 - Day 4

 Calories Fat Protein Fiber

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

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

Day 4 Dinner
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
Skim Milk - 1% Low Fat Milk 102 2.37 g 8.22 g 0 g
Day 4 Total: 536 6.98 g 16.58 g 12.2 g

7 Day Diet Plan 3 - 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
Soups - Cabbage Soup 71 3.26 g 3.92 g 1.7 g

Day 5 Dinner
Chicken Drumsticks - Roasted Chicken Drumstick 112 5.8 g 14.06 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 Snack
Salmon - 1/2 medium fillet 236 10.43 g 33.08 g 0 g
Day 5 Total: 556 23.47 g 58.18 g 7.8 g

7 Day Diet Plan 3 - Day 6

 Calories Fat Protein Fiber

Day 6 Breakfast
Broccoli - 1 cup chopped broccoli 31 0.34 g 2.57 g 2.4 g
Carrots - 1 large carrot 30 0.17 g 0.67 g 2 g
Celery - 1 large stalk celery 9 0.11 g 0.43 g 1 g

Day 6 Lunch
Garden Salad - Cucumber Salad 183 15.39 g 0.73 g 0.6 g

Day 6 Dinner
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
Cucumbers - 1 slice cucumber 1 0.01 g 0.04 g 0 g
Day 6 Total: 505 23.28 g 43.36 g 7.7 g

7 Day Diet Plan 3 - Day 7

 Calories Fat Protein Fiber

Day 7 Breakfast
Apples - 1 large appl 110 0.36 g 0.55 g 5.1 g

Day 7 Lunch
Garden Salad - Garden Salad with Assorted Vegetables 11 0.11 g 0.55 g 0.8 g
Soups - Cabbage Soup 71 3.26 g 3.92 g 1.7 g

Day 7 Dinner
Garden Salad - Garden Salad with Assorted Vegetables 11 0.11 g 0.55 g 0.8 g
Soups - Cabbage Soup 71 3.26 g 3.92 g 1.7 g

Day 7 Snack
Broccoli - Brocolli 11 0.11 g 0.87 g 0.8 g
Vegetable Juice - Canned Vegetable Juice Cocktail 46 0.22 g 1.52 g 1.9 g
Day 7 Total: 331 7.43 g 11.88 g 12.8 g
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