7 Day easy foodfood plan to lose weight are
Day One
Breakfast
Wholegrain Cereal and Milk: 1 cup wholegrain flaky cereal + 1 cup skim milk.
Lunch
Chicken Salad & Roll: ½ chicken breast (skin removed) +1 slice reduced fat cheese + 2 cups salad vegetables (eg. lettuce, carrot, tomato, cucumber) + 1 grainy bread roll + 1/4 avocado spread.
Dinner
Beef Stir-fry: 120g lean beef + 1.5 cups cooked vegetables (eg. carrot, mushroom, celery, capsicum, snow peas) + 1 cup cooked brown rice + 2 tsp sesame oil for cooking.
Dessert/Supper
Fruit Salad & Yoghurt: 1 cup fruit salad + 1 tub low fat yoghurt.
Snacks
1 serving of fruit (eg. medium apple or banana or ¾ cup grapes or 2 tbsp raisins/currants/sultanas or 1 small mango.
Day Two
Breakfast
English Muffin and Fruit: 1 wholegrain toast English muffin + ½ tbsp peanut butter + 1 average piece of fruit.
Lunch
Rainbow Rice Salad: Mix together 90g canned salmon + 1/3 cup chickpeas + reduced fat crumbled feta cheese + 2 cups salad vegetables (eg. capsicum, carrot, snow peas, rocket) + 1 cup cooked brown rice.
Dinner
Prawn and Kimchi Omelette (1 serve): Served with 2 cup salad and 1 slice wholegrain bread.
Dessert/Supper
Fruit Smoothie: 1 cup skim milk + 1 serve fruit (eg. 1 medium banana or 2 cups berries).
Snacks
1 tub low fat/no added sugar yoghurt. + 10 nuts (unsalted, raw/dry roasted).
Day Three
Breakfast
Yoghurt and Fruit: 1 tub (200g) low fat/no added sugar yoghurt + 1 serve of fruit (eg. 2 nectarines or 200mL fruit juice or 1 apple).
Lunch
Tuna Salad Sandwich: 200g tinned tuna in springwater (drained) + 2 cups salad vegetables (eg. lettuce, cucumber, tomato) + 2 tbsp avocado + 1 slice cheese + 2 slices multigrain bread.
Dinner
Pork Chops and Vegetables: 120g lean grilled pork chops + 1 medium baked potato + 1.5 cups cooked vegetables (eg. carrot, squash, broccoli) + 2 tsp oil in cooking or as a dressing.
Dessert/Supper
Fruit Salad: 1 cup fresh fruit salad.
Snacks
40g reduced-fat cheese + 4 wholegrain crackers.
Day Four
Breakfast
Avocado on Toast: 2 tbsp mashed avocado on 2 slices multigrain bread (toasted) + 1 serve of fruit (2 kiwi fruit or 2 apricots or 1 pear)
Lunch
Chickpea, Vegetable and Barley Soup: ¾ cup chickpeas + 1 cup cooked vegetables (eg. tomato, celery, onion, carrot, spinach) + ½ cup cooked barley.
Dinner
Beef Ramen (1 serve): Served with additional 2 cup cooked vegetables.
Dessert/Supper
Yoghurt: 1 tub low fat/no added sugar Greek yoghurt topped with mixed seeds and nuts.
Snacks
1 serve of fruit (eg. 1 cups diced watermelon/rockmelon or berries) + 20g reduced fat cheese.
Day Five
Breakfast
Porridge with Fruit: ½ cup rolled oats + 2 cups berries (NB: porridge made with water + 0.5 cup skim milk).
Lunch
Tofu Miso Soup (1 serve): Served with 2 cups salad + 2 tsp balsamic vinegar.
Dinner
Grilled Chicken and Vegetables: 100g grilled chicken + 1.5 cups vegetables (eg. carrot, broccoli, eggplant) + 1 medium corn on the cob + 2 tsp oil in cooking or as a dressing.
Dessert/Supper
Fruit Smoothie: 1 cup skim milk + 1 serve fruit (eg. 1 medium banana or 2 cups berries).
Snacks
1 tub low fat/no added sugar yoghurt. + 10 nuts (unsalted, raw/dry roasted).
Day Six
Breakfast
Muesli and Milk with Added Fruit: 1 cup muesli cereal + 1 cup low fat milk + 1 banana.
Lunch
Homemade Chicken Burger: 100g grilled chicken + 2 cups salad vegetables (eg. lettuce, cucumber, tomato) + 2 tbsp avocado + 1 grainy bread roll.
Dinner
Lamb Chop with Mash and Vegetables: 1 large grilled lamb chop (fat trimmed) + 1 medium potato (mashed with 3 tsp margarine + a splash skim milk) + 1.5 cups vegetables (eg. carrot, pumpkin, broccoli).
Dessert/Supper
Mango & Yoghurt Parfait: 200g low-fat yoghurt layered with ½ cup sliced mango and 2 tbsp chopped nuts.
Snacks
1 piece of small fruit (eg. kiwi fruit, apricot, apple, mandarin). + 20g cheese.
Day Seven
Breakfast
Scrambled Eggs on Sourdough: 2 eggs (scrambled) + 2 slices sourdough bread (toasted) + 3 tsp margarine or 2 tbsp avocado + 1 average piece of fruit.
Lunch
Cheese, Avocado and Salad Sandwich: 40g reduced-fat hard cheese + 2 cups salad vegetables (eg. lettuce, carrot cucumber, tomato, capsicum) + 2 tbsp avocado + 2 slices multigrain bread.
Dinner
Grilled Salmon and Vegetables: 125g salmon + 1 cup cooked brown rice + 1.5 cups steamed vegetables (eg. cauliflower, broccoli, squash).
Dessert/Supper
Fruit Pop: Made with frozen fruits (eg. bananas or mangos) with Greek yoghurt.
Snacks
1 tub low fat/no added sugar yoghurt.
