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 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 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

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