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



MENU: Vegetables.

Either stir-fry or salads. Start the day with one baked or boiled potato to make up for loss of energy from Day One. Upto one teaspoon of olive oil can be used as salad dressing today.

This day starts off with a baked potato since all you have had the previous day is fruit which is easily digested. The potato ensures you have energy for the day as well as energy to continue to remain on the diet. The vegetables you will eat today are for fibre as well as nutrition. Baked potatoes are exceptionally healthy, low in calories and rich in fiber. Just make sure to avoid putting any butter of creamy toppings on it. You may however, sprinkle a little bit of salt or pepper for taste.

Vegetables have a moderate quantity of carbohydrates  - but more importantly, they are rich in minerals and vitamins. The fibre activates your system for the detox process.

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7 Day Diet - Day 2

Tips to make Day 2 successful:

Eat as many vegetables as you can today. You can also have the “Wonder Soup“. Because of the variety of flavors and textures that vegetables offer, this day should not be difficult. Vegetables can be steamed or lightly stir-fried.

An effective way to get the right balance of taste and nutrition is to use a lot of flavour enhancers to your stir-fry. In one teaspoon of oil add lots of garlic and finely chopped onions as well as parsley and shallots.

To this, add your choice of vegetables cut up into bite size pieces. Stir fry for 5-8 minutes stirring lightly. Add a few tablespoons of water if you find the vegetables sticking to the pot. The stir-fry is one of the joys of this diet.

After eating only fruit on Day 1, you will welcome the stir-fry -  you might not even miss the rice/bread you have enjoyed before you started this 7-day diet!

Suggestions for Day 2:

Given that you can eat salads today, it can be quite a treat if you create a salad that is not only low in calories but also rich in nutrition. You want to consume a salad that is rich in fiber. Try to keep your salad calorie count below 700 calories and watch the dressing that you use on your salads. We tend to see salads as low calorie meal but calories can quickly add up if you don't control what you put in that salad. When choosing an item for base, opt for Spinach over lettuce. Spinach is a great healthy base for salads and come with many health benefits. Adding two bunches of spincah will give you ample fiber. Make sure to consume good amount of fiber in your dinner salad and stay away from the creamy dressings and choose oil and vinegar, instead.

Here is an example of a nutritious salad that is not only high in fiber but also below 700 calories:

  • Base
    • Two bunches of Spinach - 156 Calories
  • Protein
    • 3 pieces of Tofu - 138 Calories
  • Dry Topping
    • 8 garlic flavored Croutons - 35 calories
  • Dressing
    • 1 tbsp. Balsamic Vinaigrette - 25 Calories
    • 2 tbsp. Olive Oil Vinaigrette - 60 Calories
  • Fresh Extras
    • 1/4 Avocado - 80 Calories
    • 1 Beet - 35 Calories
    • 1 Bell Pepper - 31 Calories
    • 1 Cup Cooked String Beans - 77 Calories

Total Calories for this salad: 637

Total Fiber: 27.2 g, 109%

There you go, a nice healthy salad high in fiber and a total of 637 Calories. Of course, you can customize your salads the best way you see fit but again monitor your calorie intake and make sure your salads are rich in fiber. Use our Salad Maker to create the perfect salads for your 7-day diet.

7 Day Diet Plan - Food Menu - Day 2

7 day diet plan menu for day 2. Salads, vegetables, stir-fry and baked potato.
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Explore our sample meal plans for Day 2:

DAY 2 - Vegetables

Vegetables. Either stir-fry or salads.

Hide Breakdown
Calorie Breakdown by Meals
Food groups used in this meal plan:
Nutrition Facts - Beverages
Nutrition Facts - Other
Nutrition Facts - Salads
Nutrition Facts - Soups
Nutrition Facts - Vegetables
What's in this meal?
Total fat in this plan:
18 g - 27%
Total saturated fat in this plan:
Total trans fat in this plan:
Total cholesterol in this plan:
150 mg - 50%
Total sodium in this plan:
2203 mg - 92%
Total carbohydrates in this plan:
116 g - 39%
Total dietary fiber in this plan:
21 g - 86%
Hide Breakdown
Day 2 Breakfast:
(1) Baked Potatoes - 1 large baked potato

(1) Water - 16 fl oz Bottled Water

Day 2 Lunch:
(1) Beets - 1 cup beet

(1) Soups - Cabbage Soup

(1) Stir Frys - Stir Fried Vegetables

(1) Water - 16 fl oz Bottled Water

Day 2 Dinner:
(1) Beets - 1 cup beet

(2) Garden Salad - Garden Salad with Vegetables (incl Tomatoes and Carrots)

(1) Water - 16 fl oz Bottled Water

Day 2 Snack:
(1) Baby Carrots - 1 Baby Cut Carrots Mini Bag

(1) Water - 16 fl oz Bottled Water

Nutrition Facts

Calories 689  Calories from Fat 158
% Daily Value*
Total Fat 17.55g 27%
Saturated Fat 4.55g 23%
Polyunsaturated Fat 4.15g  
Monounsaturated Fat 7.27g
Cholesterol 150mg 50%
Sodium 2203mg 92%
Potassium 0mg  
Total Carbohydrates 116.42g 39%
Dietary Fiber 21.4g 86%
Sugars 38.14g  
Protein 25.33g  
Vitamin A 882%
Vitamin C 218%
Calcium 119%
Iron 169%
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  Calories 2,000 2,500
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 300g
Dietary Fiber 25g 30g
Total Nutrition Facts for Day 2
Registered members can now create a custom day 2 meal plan with food items of their choice and get full nutrition facts for the day's meal plan and enjoy other dynamic features. Login required.

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Resources for your 7-Day Diet

Healthy Salad Maker

Custom Salad Maker

Introducing our custom salad maker with real-time nutrition analysis, empowering you to create fresh healthy salads for your 7-day diet, and quickly save them for reuse at a later date. Use your creativity to create amazing salads for the days you are allowed.


7-day diet weight loss soup - Wonder soup

Wonder Soup

During this 7-day diet you are allowed to consume this awesome wonder soup every day. Guess no more and learn what goes into this wonder soup and how to make this 7 day diet weight loss soup. How does 71 calories per cup sound to you?