How to Slim Down 5 Day Healthy Eating Plan

*How to Slim Down 5 Day Healthy Eating Plan

 

Monday

Breakfast:

• 1/2 cup egg whites scrambled with 1 teaspoon olive oil, 1 teaspoon chopped basil, 1 teaspoon grated Parmesan, and 1/2 cup cherry tomatoes
• 1 slice whole-grain toast
• 1/2 cup blueberries
• 1 cup skim milk.

Snack: 

• 1/2 cup fat-free Greek yogurt topped with 1/4 cup sliced strawberries

Lunch: 

• Salad made with: 3/4 cup cooked bulgur, 4 ounces chopped grilled chicken breast, 1 tablespoon shredded low-fat cheddar, diced grilled veggies (2 tablespoons onion, 1/4 cup diced zucchini, 1/2 cup bell pepper), 1 teaspoon chopped cilantro, and 1 tablespoon low-fat vinaigrette (check out these other Buddha bowl recipes too.)

Snack: 

• 2 tablespoons hummus and 6 baby carrots.

Dinner:

• 4 ounces grilled salmon
• 1 cup wild rice with 1 tablespoon slivered toasted almonds
• 1 cup wilted baby spinach with 1 teaspoon each olive oil, balsamic vinegar, and grated Parmesan
• 1/2 cup diced cantaloupe topped with
• 1/2 cup all-fruit raspberry sorbet and 1 teaspoon chopped walnuts.

uesday

Breakfast:

• 3/4 cup steel-cut or old-fashioned oatmeal prepared with water; stir in 1/2 cup skim milk
• 2 links country-style turkey sausage
• 1 cup blueberries

Snack:

• 1/2 cup fat-free ricotta cheese with 1/2 cup raspberries and 1 tablespoon chopped pecans.

Snack:

• 1/2 cup fat-free cottage cheese with 1/2 cup salsa.

Dinner:

• 1 turkey burger
• 3/4 cup roasted cauliflower and broccoli florets
• 3/4 cup brown rice
• 1 cup spinach salad with 1 tablespoon light balsamic vinaigrette

Wednesday

Breakfast:

• Omelet made with 4 egg whites and 1 whole egg, 1/4 cup chopped broccoli, 2 tablespoons each fat-free refried beans, diced onion, diced mushrooms, and salsa
• Quesadilla made with 1/2 of one small corn tortilla and 1 tablespoon low-fat jack cheese
• 1/2 cup diced watermelon.

Snack:

• 1/2 cup fat-free vanilla yogurt with 1 sliced apple and 1 tablespoon chopped walnuts.

Lunch:

• Salad made with 2 cups chopped Romaine, 4 ounces grilled chicken, 1/2 cup chopped celery, 1/2 cup diced mushrooms, 2 tablespoons shredded low-fat cheddar, and 1 tablespoon low-fat Caesar dressing
• 1 medium nectarine
• 1 cup skim milk

Snack:

• 1 fat-free mozzarella string cheese stick
• 1 medium orange.

Dinner:

• 4 ounces shrimp, grilled or sauteed with 1 teaspoon olive oil and 1 teaspoon chopped garlic
• 1 medium artichoke, steamed
• 1/2 cup whole wheat couscous with 2 tablespoons diced bell pepper, 1/4 cup garbanzo beans, 1 teaspoon chopped fresh cilantro, and 1 tablespoon fat-free honey mustard dressing.

Thursday

Breakfast:

• 1 light whole-grain English muffin with 1 tablespoon nut butter and 1 tablespoon sugar-free fruit spread
• 1 wedge honeydew
• 1 cup skim milk
• 2 slices Canadian bacon.

Snack:

• Yogurt parfait made with 1 cup low-fat vanilla yogurt, 2 tablespoons sliced strawberries or raspberries, and 2 tablespoons low-fat granola.

Lunch:

• Wrap made with 4 ounces thinly sliced lean roast beef, 1 6-inch whole wheat tortilla, 1/4 cup shredded lettuce, 3 medium tomato slices, 1 teaspoon horseradish, and 1 teaspoon Dijon mustard
• 1/2 cup pinto beans or lentils with 1 teaspoon chopped basil and 1 tablespoon light Caesar dressing

Snack:

• 8 baked corn chips with 2 tablespoons guacamole (try one of these guac recipes).

Dinner:

• 4 ounces grilled halibut
• 1/2 cup sliced mushrooms sauteed with 1 teaspoon olive oil, 1/4 cup chopped yellow onion, and 1 cup green beans
• Salad made with 1 cup arugula, 1/2 cup halved cherry tomatoes, and 1 teaspoon balsamic vinaigrette
• 1/2 cup warm unsweetened applesauce with 1/4 cup fat-free vanilla yogurt,
• 1 tablespoon chopped pecans and dash cinnamon.

Friday

Breakfast:

• Burrito made with: 1 medium whole wheat tortilla, 4 scrambled egg whites, 1 teaspoon olive oil, 1/4 cup fat-free refried black beans, 2 tablespoons salsa, 2 tablespoons grated low-fat cheddar, and 1 teaspoon fresh cilantro
• 1 cup mixed melon.

Snack:

• 3 ounces sliced lean ham
• 1 medium apple.

Lunch:

• Turkey burger (or one of these veggie burgers)
• Salad made with: 1 cup baby spinach, 1/4 cup halved cherry tomatoes, 1/2 cup cooked lentils, 2 teaspoons grated Parmesan, and 1 tablespoon light Russian dressing
• 1 cup skim milk.

Snack:

• 1 fat-free mozzarella string cheese stick
• 1 cup red grapes.

Dinner: 

• 5 ounces grilled wild salmon
• 1/2 cup brown or wild rice
• 2 cups mixed baby greens with 1 tablespoon low-fat Caesar dressing
• 1/2 cup all-fruit strawberry sorbet with 1 sliced pear

(The 7-Day Diet Plan for Weight Loss from 'The Biggest Loser', 2020)

 

In this 5 day meal plan one thing am in love with is the cheese, the vanilla, the milk as well I remember walking with a friend to the library and telling her that the milk will help with her fasting. Fasting is an interesting topic don’t you think??

Works Cited

The 7-Day Diet Plan for Weight Loss from 'The Biggest Loser'. (2020, september 30). Retrieved September 30, 2020, from SHAPE: https://www.shape.com/weight-loss/tips-plans/7-day-diet-plan-weight-loss

 

 

*Disclaimer 

Disclaimer: Due to the ever-fluctuating nature of Weight loss, this is to remind you that due to external factors beyond our control, The Muscles And Health cannot be held responsible for any health losses or other losses incurred as a result of using this advice.Please consult a certified health specialist.