If you want to diet without decreasing your daily calorie intake too much, then this meal plan for weight loss is made for you! You will have all the nutrients, fibers, minerals and vitamins that your body needs, not only to keep going, but also to exercise as well.

And who knows, maybe you’ll like this diet so much, that you will never try the old, high-fat foods again.

DAY 1

Breakfast: you’ll start the day with a spicy breakfast burrito, made of tortilla, scrambled egg, black beans and salsa, a cup of orange juice and a cup of fat-free milk.

 

Lunch: will consist of a “deli-special” roast beef or chicken sandwich on whole grain bread, made with lettuce, sautéed mushrooms, part-skim mozzarella and mustard. For a dressing you can have ¾ of a cup of baked potato wedges.

Dinner: you’ll have 5 ounces of boiled salmon, which you can stuff with bread crumbs, onions and celery and serve with rice and almonds. Next to it you can have a half a cup of steamed broccoli and a cup of fat-free milk.

 

 

Snack: you can have a cup of cantaloupe.

 

 

 

DAY 2

  • Breakfast: you can have cold cereal with raisins and fat-free milk, one small banana and a slice of whole-wheat toast with jelly and margarine.

 

  • Lunch: will consist of a half a cup of apple slices, a cup of tomato juice and smoked turkey sandwich on whole-wheat pita bread, made with tomato slices, romaine lettuce, salad dressing and mustard.

 

  • Dinner: you’ll have 5 ounces of grilled top loin steak, ¾ of a cup of mashed potatoes, half a cup of steamed carrots with honey, a cup of fat-free milk and a whole-wheat dinner roll.

 

  • Snack: you can have a cup of low-fat yoghurt with fruit.

 

 

DAY 3

Breakfast is the most important meal of the day, so make sure you start it right, by having cooked oatmeal with raisins and margarine, a half a cup of fat-free milk and a cup of orange juice.

 

Lunch: you’ll have a “south-of-the-border” taco salad, made from tortilla chips, black beans, ground turkey, iceberg lettuce, tomato slices, low-fat cheddar, salsa, avocado and lime juice. You can top it all off with an unsweetened drink.

Dinner: will consist of spinach lasagna with ricotta and mozzarella cheese, a whole wheat dinner roll and one cup of fat-free milk.

 

• As an after-dinner snack you can have half an ounce of dry-roasted almonds, ¼ of a cup of pineapple and 2 tablespoons of raisins.

 

 

DAY 4

Breakfast: you’ll have 3 buckwheat pancakes with maple syrup and margarine, a half a cup of strawberries, ¾ of a cup of honeydew melon and a half a cup of fat-free milk.

 

• Lunch: have a Manhattan clam chowder, 10 whole wheat crackers, a medium-sized orange and a cup of fat-free milk.

 

 

• Dinner: enjoy having an Asian veggie stir-fry with tofu, bok choy and bell peppers, a cup of brown rice and a cup of lemon flavored ice tea.

 

 

 

• Snacks: try having a large banana, a cup of yoghurt with fruit and an ounce of sunflower seeds.