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7-Day Diet Plan: Everything to Lose and Nothing To Gain

If you are looking to look slim, healthy, vibrant, with plenty of energy, and where you can achieve it through just seven days on a diet plan for weight loss as designed by the nutritionist, Cheryl Forberg, R.D. Cheryl advises, then this will kick-start your future long-term goals.

7-Day Diet Plan

Every day: Only low-calorie drinks like pure refreshing sparkling water, or coffee and tea, no sugar.


1. Monday


  • ½ Cup of scrambled eggs (excluding the yolk) in 1 tsp olive oil. Mix in 1 tsp grated Parmesan cheese, 1 tsp chopped basil, and ½ cup grape tomatoes.
  • 1 Slice of toast (wheat or whole grain)..
  • ½ Cup berries (maybe blue, rasp, or strawberries).
  • 1 Cup nonfat milk.

Morning snack: 

  • ½ Cup Greek yogurt (fat-free). 
  • ¼ Cup chunks of berries.

Salad composed of: 

  • 4 Ounces baked or boiled chicken breast, chopped up, ¾ cup cooked bulgur, 1 tablespoon reduced-calorie cheddar cheese, shredded, diced-up baked veggies (2 tablespoons shallot, 4 tablespoons chopped zucchini, 4 tablespoons sweet pepper), 1 tsp chopped parsley, and 1 tablespoon low-calorie dressing. Here are other ideas for healthy vegetarian lunches[1] for a healthy diet plan that you will love!

Afternoon snack: 

  • ⅛ Cup hummus. 
  • 6 Slices of zucchini.


  • 4 Ounces baked trout or salmon.
  • 1 Cup brown rice with 3 tsps of slivered walnuts or almonds.
  • 4.5 Oz baby chard or spinach with 1 tsp each of EVOO, grated Pecorino Romano cheese, and a splash of balsamic vinegar.
  • 4 Oz cantaloupe chunks. Top it with 4 Oz sorbet with 1 tsp minced walnuts.
diet for monday

2. Tuesday


  • 6 Oz instant oatmeal. Add water to prepare, stirring in 4 oz nonfat milk.
  • 2 turkey sausages.
  • 8 Oz strawberries

Morning snack:

  • ½ Cup Ricotta cheese (fat-free) with 4 oz berries and 3 tsp minced walnuts
  • 4 Oz ricotta cheese with 4 oz salsa.


  • 1 whole burger. 
  • 6 Oz baked broccoli and cauliflower
  • 6 Oz black or brown rice
  • 8 Oz kale salad with 3 tsp light vinaigrette.

3. Wednesday


  • Omelet made with 3 eggs (include only 1 egg yolk and 2 whites), 2 oz slice cauliflower, ⅛ cup cholesterol-free refried beans, 2 tablespoons of diced onion, and 2 tablespoons diced mushrooms, with low sodium salsa.
  • Taco made with ½ tortilla and 3 tsp low-calorie cream cheese.
  • 4-Oz slices of watermelon.

Morning snack:

  • 4 Oz light Greek yogurt with 1 banana or apple. 
  • 3 tsp minced pecans.


  • Salad: 16 Oz chopped butterhead lettuce, ½ cup boiled or baked chicken, 4 oz diced celery, 4 oz slivered mushrooms, 1 oz grated parmesan, with 3 tsps low-calorie salad dressing.
  • 1 Peach
  • 8 Oz nonfat milk.

Afternoon snack:

  • 1 Slice low-calorie provolone cheese
  • 1 Tangerine.


  • ½ Cup crabmeat & 1 tsp minced garlic, sautéed or lightly fried in 1 tsp butter.
  • 1 200-gram canned artichoke
  • 8 Oz couscous with 3 tsp chopped yellow bell pepper, 4 Oz kidney beans, 1 tsp chopped parsley, with 3 tsp mustard-based barbecue sauce
diet for wednesday

4. Thursday


  • 1 Low-calorie muffin with 3 tsp almond butter and 3 tsp low-calorie fruit spread
  • 1 Cantaloupe wedge.
  • 8 Oz nonfat milk.
  • 2 Slices of smoked salmon

Morning snack:

  • 1 Cup Sour cream parfait.
  • Add 1 oz diced berries and 1 oz dried fruits and nuts


  • A wrap made with ½ cup roast turkey
  • 1 Whole tortilla. 
  • 4 Oz fresh greens, 3 slices of tomato, 1/2 tsp ground ginger, and 1 tsp mustard.
  • 4 Oz lentils with 1 tsp chopped oregano and 3 tsp light dressing, caesar or mustard.

Afternoon snack:

  • 8 Low sodium chips with 3 tsp salsa.


  • ½ Cup baked mahi-mahi.
  • 4 Oz mushrooms sautéed with 1 tsp butter or olive oil. 
  • 2 Oz sliced onion, and 8 oz kidney beans.
  • Fresh salad composed of 8 oz spinach, 4 oz halved grape tomatoes and 1 tsp vinaigrette.
  • 4 Oz pureed pears with 2 oz low-calorie Greek yogurt.
  • 3 tsp chopped walnuts

5. Friday


  • Chimichanga made with 1 wheat tortilla, scrambled egg (4 whites only, exclude the yolk), 1 tsp butter, 2 Oz nonfat black beans, 1 oz guacamole, 1 oz grated pecorino cheese, and 1 tsp chopped parsley.
  • 8 Oz slices of melon.

Morning snack:

  • 6 Tablespoons low-fat ham slices.
  • 1 Pear.


  • Chicken or veggie burger.
  • Salad made with 8 oz kale, 2 oz halved grape tomatoes, 8 oz boiled lentils, 2 tsp grated pecorino cheese, and 3 tsp light balsamic dressing.
  • 8 Oz nonfat milk.

Afternoon snack:

  • 1 Slice low-calorie provolone cheese
  • 8 Oz strawberries.


  • 5 Ounces baked trout.
  • 4 Oz black or brown rice.
  • 16 Oz mixed green veggies with 3 tsp light dressing.
  • 4 Oz fruit sorbet with 1 diced apple.
diet for friday

6. Saturday


  • Omelet (3 whites, exclude the yolk), 6 tsp minced yellow bell pepper, 2 tsp chopped chard, 6 tsp shredded provolone, and sprinkle with salt and crushed pepper
  • 4 Oz blueberries.
  • 1 muffin.
  • 8 Oz nonfat milk.

Morning snack:

  • 4 Oz light Greek yogurt with 3 tsp chia seeds and 4 Oz pear slices.


  • ½ Cup of chicken breast, sliced.
  • Salad: 4 Oz diced cucumber, 5 chunks of tomatoes, 1 tsp minced parsley, and 3 tsp Russian dressing.
  • 1 tangerine.

Afternoon snack:

  • Smoothie: 2 oz sliced berries, 6 Oz nonfat milk, ½ banana, and 4 oz Greek yogurt.


  • ½ Cup baked salmon with 1 tsp butter, 1 tsp lime juice, and ½ tsp salt-free Greek seasoning.
  • 8 Oz zucchini noodles with 2 tsp pulverized provolone, and 1 tsp olive oil.
  • 8 Oz steamed young peas with 3 tsp minced walnut.

7. Sunday – Final day of eating immune-boosting foods!


  • 2 Slices of lean ham.
  • 1 Wheat waffle with low-calorie fruit spread
  • 6 Oz mixed berries.
  • 8 Oz nonfat milk.

Morning snack:

  • 2 Oz Ricotta cheese with 2 Oz plums and 3 tsps chopped walnuts.


  • Fresh Salad: 16 Oz chopped butterhead lettuce, ½ cup boiled or baked chicken, 3 tsps chopped dried peach, 3 tsp minced walnuts, 3 slices avocado, and 6 tsp low-fat dressing.
  • 1 Pear.
  • 8 Oz nonfat milk.

Afternoon snack:

  • 2 Oz low-fat yogurt with 3 tsp fruit spread, and 3 tsp chia seeds.
  • 2 Oz raspberries.


  • ½ Cup lean meat stir-fried with garlic, shallot, cauliflower, and green bell pepper.
  • 4 Oz black rice.
  • 5 Slices of tomatoes with chopped parsley, low-sodium soy sauce, ground ginger, and balsamic vinegar.

Want a longer plan? Try the 30-Day Clean Eating Challenge[2].

diet for sunday

Frequently asked questions about weight loss tips:

There is no quick fix for weight loss. If you are determined to keep your weight off long-term, you will find ways of making healthy eating your lifestyle. Always eat more, not less of the right foods as part of a good diet plan for weight loss.

Fitbit Dietitian[3], Tracy Morris, with her 7-day plan, says don’t try to lose more than 2 pounds per week or eat less than 1200 calories per day. This can compromise your metabolism. She says it’s not a long-term plan – you won’t want to eat like this every week.

The point of this diet is to lose weight to kick-start your long-term diet and weight goals. The Biggest Loser show makes for great TV because diet and exercises are strict and regulated. Outside that kind of environment, it might not prove as effective and successful for everyone long-term.

The average woman needs 2,000 calories per day to maintain weight and ± 1,500 calories daily to lose one pound per week. The average man requires 2,500 calories per day to maintain weight and ± 2,000 calories daily to lose one pound per week.

Weight loss and good health come with building a strong and healthy body. A Biggest Loser trainer, Bob Harper, suggests that you do around 60-90 minutes of moderate exercises, four times a week.

Final Words

This (7-day Diet Plan) diet works! Research[4] has proven that when you exercise and limit your food intake to healthy small-portion choices, you lose weight. The benefits of losing weight on this 7-day Diet Plan might well be the kick-start you need to prevent diabetes, high blood pressure, high cholesterol, stroke, and heart disease from progressing, giving you the chance to get out there and live life again because you will have more stamina and flexibility. It’s absolutely worth it!

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