Eating Diet Plans: 7 Day Meal plan To Weight Loss

Nutrition 7 Day Diet plan For Weight Loss

Searching for Nutrition diet plan? Try this 7 day diet meal plan for weight loss. This low -calories meal plan takes the guesswork out of dieting.

Olso check our other dieting plan " 7 day 1500 Calorie meal plan " article , it's a special  low calories diet for 7 days quike and rapid weight loss resultat .

Dieting for weight loss: The 7-Day Nutrition Plan

  In addition to adequate sports and exercise, a healthy and balanced diet is the nuts and bolts to take off successfully. That's why we set up a 7 day eating and food diet plan to help you in the battle against surplus kilos. Varied, low calorie and especially delicious recipes will help ensure you develop a well-balanced diet and long-term decreases in a healthy way as well. Anyone who has tried one of the many crash diets know that the long term strict starvation diets is not successful. On the contrary - the Jo jo  effect feared are at the end in most cases even more kilos again. Clear promote, therefore, a regime change that we want to help you with our diet.

Have tried everything possible to lose some weight? Cabbage soup diet, nutrition combining. have done nothing? Then we have just the thing for you. For those who finally declare war on excess weight and want to combine thinness with pleasure, we have implemented a seven-day diet plan to lose weight.

The "Weight loss Rated Blog" detailed diet . for a 7 day to help you adopt a healthy and balanced diet. Because conventional achievements "quick weight loss diets" are generally of short duration, because often after eating completion adjusts the dreaded yo-yo effect. It makes more sense to regime change, which is also in the long term to implement. To help you get to keep track of those pesky calories, we decided to create a diet plan. Such a regime that gives you security and proper guidance that we must especially at the beginning of a diet change . So weight loss is easy and brings more equal pleasure.

At this point, we will provide a nutrition 7 day diet plan to lose weight for free, you can be the basis for a healthy diet. This eating diet plan is designed for about 1000 to 1400 calories per day (caloric intake will vary depending on the amount of servings). Primary is the plan of lean proteins, healthy fats and complex carbohydrates diet. To create a diet plan also requires the inclusion of a simple preparation, so that you can take with you while working at one time or healthy eating. To successfully lose weight, in addition to our diet as well as other important things. This includes drinking plenty (at least 2-3 liters per day) and lots of movement. A perfect training schedule for running, cycling and swimming can be found here.

Below you will find our eating diet seven days meal plan for weight loss, which provides for certain meals for each day by which you can easily reach your weight loss and weight desired.

Eating Diet Plan: Day 1

Breakfast - Morning: About  2-3 cut radishes and mix with 2 tablespoons of cottage cheese (20% fat). Season to taste with herbs, salt and pepper. Then spread on a whole wheat bread. Optionally, a grated zucchini. 1 serving: 238 cal

Snack: 1 large apple (about 200g). 1 serving: 104 cal

Lunch - complete cooking Pasta: In a baking dish, pasta 50g of whole wheat (about a glass of normal size) each 30g carrots, zucchini and broccoli. Given a slice of cooked ham (50g). Fill with whipping cream 40 ml (30%), milk 50 ml (1.5%) and 150 ml so that ground water is slightly cloudy. According to the desired condiments. About 30 minutes bake at 180 degrees. 1 serving: 401 cal

Snack - vegetable sticks with herb quark: Wash, clean and chop each 50g of fresh carrots, cucumbers, peppers, radishes. 125g lean cottage cheese with herbs, salt and pepper (eg Kräutermix freezer if no herb garden is available). Tip: herb quark if the store is not even enough time there. 1 serving: 126 cal

Dinner - Seelachsfilet with potatoes: Wash the potatoes 100g small waxy and boil in salted water. Each 50g carrots and broccoli brush Wash and chop. And vegetables on a season aluminum foil coated with oil. Salmon fillet 150g with lemon juice and season with pepper, then put it on the bed of vegetables and close the foil and bake for about 20 minutes in the oven at 180 degrees. 1 serving: 255 cal

Eating Diet Plan: Day 2

Breakfast - grain cheese with tomato 2 tablespoons grainy cheese, 2 chopped tomatoes and season with salt and pepper. To this end, a wholemeal bread with sunflower seeds. 1 serving: 143 kcal

Snack: 1 large banana. 1 serving: 115 kcal

Lunch - China frying: Cut chicken breast into strips and fry in soy oil. A rod green onions cut into small pieces and add. Finally, cashews 1 teaspoon Mix and season with soy sauce, lemon juice and herbs. These 50 g of brown rice. 1 serving: 440 kcal

Snack - Quark with fruit: Mix 150g low fat cheese curds with fruit. Strawberry or raspberry optional 200g. Then loosen with 1 teaspoon honey and gentle with 2-3 tablespoons of water. 1 serving: 117 kcal

Dinner - Feta salad: Wash the endives and 150g small tear. Cut the feta cheese and serve 50g tomato and cucumber slices. Mix 1 tablespoon of olive oil, 1 tablespoon mustard, a little balsamic vinegar, salt and pepper and pour over it. 1 serving: 174 kcal

Eating Diet Plan: Day 3

Breakfast - rye bread with ham: Made a slice of rye bread with some mixed Halbfett margarine. Then, a slice of smoked ham and a few slices of cucumber or a small salad of corn. Possibly also with horseradish or fresh cheese (jeweils1 EL). 1 serving: 149 kcal, 153 kcal with horseradish cream, cream cheese 155 kcal

Snack: 1 sweet pear with lean ham (no fat edge). 1 serving: 260 kcal

Lunch - Potatoes with cottage cheese: Wash 250g waxy potatoes and boil in salted water. Season 300g Magerquark with onions, herbs, pepper, salt and possibly radish. 1 serving: 359 kcal

Snack - apple carrot salad: 2 carrots 2 apples and rub with a little honey and some sweet lemon splashing to give. These small linseed oil, such as vitamins can be better absorbed. 1 serving contains 165 kcal

Dinner - colorful fry with rice: Sauté 100g chicken breast cut into strips in olive oil. To this end, an onion, each 75g tomatoes, zucchini and yellow peppers. Then season to taste. 125g cooked brown rice in salted water. 1 serving provides 319 kcal.

Eating Diet Plan: Day 4

Breakfast - Hearty bread: A rye roll with a little sprinkle Halbfett Margarine. Then with 2 slices of Camembert occupy (30% F. i. Tr.) And radish slices and a little salt. 1 serving contains 267 kcal

Snack: 150g grapes. 1 serving contains 103 kcal

Lunch -Cook in salted 50g brown rice water: Marinated hake with vegetables - lunch. A little olive oil with the juice of two lemons, salt and pepper. Wash 125g hake, dab dry and drizzled with the marinade in the refrigerator could. Cut zucchini 75g, 50g and 75g red pepper into thin carrot strips. The vegetables cook 5 minutes. Hake And Then fry it up on the vegetables and Some with chives. 1 serving contains 343 kcal

Snack - melon mousse: 200g of a watermelon in a blender with a cup of yogurt (1.5% fat - 150g), orange juice and 1 tablespoon honey Puree 20ml. Then for in small bowls and put in the fridge to cool. 1 serving contains 154 kcal

Dinner - on a bed of vegetables with potatoes shrimp: In a saucepan, heat a little butter and sliced ​​zucchini Each 70g of carrots and broccoli florets and add 50g. Refine leave with salt, pepper and a little paprika and cook over low heat up to the vegetables are done. 70g Peel potatoes, cut into equal parts and boil in salted water. 125g prawns sautéed in olive oil a little. Add 1 tablespoon tomato paste and 50 ml creme fraiche and to refine with parsley. Simmer for a Few minutes. 1 serving contains 370 kcal '

Eating Diet Plan: Day 5

Breakfast - Sharp bread salmon: A slice of bread with low-fat margarine and sprinkle half. Garnish with a slice of smoked salmon and highlight a tablespoon of cream and horseradish. 1 serving contains 300 kcal

Snack - fruit salad: Peel a banana and a little apricot and cut into equal pieces. Each 50g halved and pitted cherries and chopped strawberries to give. Mix the fruit with a tablespoon of honey and let the salad a little traction fruit. 1 serving contains 200 kcal

Lunch - turkey slices: Cook pasta 50g of whole wheat in salt water. Cut turkey cutlets into strips and fry in a little olive oil. Wash 100g of fresh mushrooms, and some cherry tomatoes, quarter and add them. Shortly sauté. Each 30 ml of water and milk (1.5% fat) Stir and add. Bring to a boil, then season to taste. 1 serving contains 358 kcal

Snack - fruit snack: Two medium kiwifruit (160g). One serving contains about 80 kcal

Dinner - noodles mixed vegetables with yogurt sauce: Cook 50g whole wheat pasta in salted water. Wash each 50g cauliflower, broccoli and carrots and cut into small pieces. The Saute vegetable. Meanwhile, 50g low-fat yogurt with a teaspoon of mustard, olive oil and the juice of half a lemon until creamy. Season with salt, pepper and some chopped mint. Finished vegetables with pasta mixture and pour the yogurt sauce. 1 serving contains 272 kcal

Eating Diet Plan: Day 6

Breakfast - bread with soft white cheese: A complete roll with 2 tablespoons quark And to sprinkle a teaspoon of jam (20% Fitr.). 1 serving contains 134 kcal

Snack - fruit snack: 1 large apple (about 200g). 1 serving contains 104 kcal

Lunch - potatoes with sour chili: potatoes Cook 200g. 2 chopped peppers with 250g lean mixture of Quark. Season the chili Quark with salt, pepper and herbs. 1 serving contains 320 kcal

Snack: 2 item cantaloupe (about 400g). 1 serving contains about 216 kcal

Dinner - Rice with turkey breast: 50g rice Cook. Cut an onion and 200g of peppers, tomatoes and zucchini small and light fry in olive oil. 100g turkey breast cut into strips of fillet sauté and season everything with pepper, salt and spices. 1 serving contains 397 kcal

Eating Diet Plan: Day 7

Breakfast - Fresh cheese rolls: Cucumber and radish slices occupy with 2 tablespoons Spread cottage cheese and. Then season with salt to taste. These fruit juice: 100ml apple juice with 100ml of still water or mineral water. 1 serving contains 229 kcal
Snack - Quark with fruit: 150g lean cottage cheese with strawberries 200g mix. Then loosen with 1 teaspoon honey and sweet with 2-3 tablespoons of water. 1 serving contains 235 kcal
Lunch - salad with tuna: 150g lamb's lettuce tomatoes, peppers, cucumbers and add a can of tuna. Give vinegar-oil dressing over it and season with salt and pepper. 1 serving contains 370 kcal
Snack: 1 banana cut small and in the yogurt (1.5% fat, about 125g) give. 1 serving contains about 170 kcal
Lunch  Supper - Zucchini vegetable casserole: Cut a small washed zucchini lengthwise into slices and sprinkle with salt. Also cut a half cucumber and some 100g carrots lengthwise strips. Line the bottom of a greased baking dish with olive oil with about one third of the zucchini slices occupy. Then lay half the other vegetables and add salt and pepper. Then again alternating layers zucchini and the rest of the vegetables and season again. Pour 50ml vegetable stock over the casserole and distribute a quarter cup Magerquark sporadically on the surface. Then give a teaspoon breadcrumbs over it. Slide the casserole for 30 minutes at 160 degrees in the oven and leave briefly pull before serving. 1 serving contains 116 kcal