The 7 Day Diet Plan is designed to help you lose weight and get healthy.
With the 7day diet plan you will be able to transform your diet into a
much healthier and better one.

Monday
Breakfast: A chopped apple with plain yogurt, a few nuts or
seeds and a pinch of cinnamon.

Lunch: Vegetable soup with lentils or beans. Add a few baby
spinach leaves and enjoy with a wholemeal bread roll.

Dinner: Stir fried mixed vegetables served with either chicken
or prawns.

Tuesday
Breakfast: Two scrambled or poached eggs with a piece of rye
toast.

Lunch: A tuna salad – a boiled egg, black olives and green
beans.

Dinner: Chickpea and tomato stew, grilled vegetables and
pumpkin seeds.

Wednesday

Breakfast: Porridge with one table spoon of live yogurt and a
chopped pear.

Lunch: Small baked potato with an oily fish (like salmon) of
baked beans, with a large mixed salad.

Dinner: Grilled chicken breast with mixed roast vegetables.

Thursday



Breakfast: Sugar free muesli sprinkled with nuts/seeds, 1 tbsp
of sultanas and 1 tbsp of live yogurt.

Lunch: Brown rice salad with tuna or chicken, red peppers,
watercress and tomatoes.

Dinner: Baked trout with mixed leaf salad and mashed
chickpeas.

Friday

Breakfast: Two boiled eggs with oatcakes or rice crackers.
Lunch: Slice of wholemeal or rye bread, topped with fish or
chicken, plus salad.

Dinner: Haloumi cheese and vegetable kebabs with tomato
salsa.

Saturday

Breakfast: Fish (haddock or kippers) with grilled tomatoes and
a piece of rye toast.

Lunch: Baked sweet potato with 75g of feta cheese and a green
salad.

Dinner: Spicy roast chicken (use coriander, garlic and cumin)
with grilled vegetables.

Sunday

Breakfast: Herby scrambled eggs with a slice of wholemeal
toast or rye bread.

Lunch: Spicy chicken portion (left over from last nights dinner)
with a flatbread and salad.

Dinner: Greek salad (feta, tomatoes and black olives) with a
large green salad.

7 Day Diet Plan Rules

Here are some basic “rules” to follow to ensure that you
never get bored of the 7 Day Diet Plan.

Breakfast: Complete proteins (such as eggs, nuts and seeds)
plus complex starchy carbohydrates (whole grains, wholemeal
bread and oats

Lunch: LARGEST MEAL. Complete proteins (such as
chicken and fish) plus complex starchy carbohydrates and
complex vegetable carbohydrates (such as broccoli, spinach and
asparagus).

Dinner: Complete proteins plus complex vegetable
carbohydrates.

Snacks: Complex carbohydrates (such as raw carrots, apples,
oatcakes) plus complete proteins (nuts, sliced turkey, hummus).

HEALTHY SNACKS TO DIET ON



Make sure you have two healthy snacks a day. One in the
morning and one in the afternoon.

• A slice of rye or sourdough bread with 1tbsp of cottage
cheese and chopped spring onions.
• Five hazelnuts with an apple.
• 1 tbsp dip with raw vegetables.
• Guacamole or hummus with raw chopped vegetables.
• Smear of peanut butter on two rice cakes.
• Low GI fruit, such as apples, plums, pears or fresh
apricots, with some mixed seeds.

Top 10 Foods To Avoid With The 7 Day Diet Plan

1. Greasy hamburgers
2. French fries
3. High In Sugar Sodas
4. Pizza
5. Chips
6. Brown or white chocolate (dark chocolate in moderation is
OK)
7. Cut down on your coffee intake
8. Donuts
9. Fatty ice cream
10. Margarine

Top 10 Foods You MUST Eat With Your 7 Day Diet Plan

1. Sweet potatoes. They're loaded with carotenoids,
vitamin C, potassium, and fibre.
2. 100% whole grain bread contains many more
vitamins and minerals than its white counterpart.
3. Broccoli comes packed with vitamin C, carotenoids
and folic acid.
4. Watermelon makes an excellent source of vitamin
C and carotenoids.
5. Beans win the inexpensive, low fat, high protein
award. Plus they contain lots of iron, folic acid and
fibre.
6. Cantaloupe supplies all the daily requirements of
vitamin A and C in just a quarter slice.
7. Spinach and kale provide calcium, fibre,
carotenoids, and vitamin C.
8. Oranges contain vitamin C, plus abundant folic
acid, potassium and fibre.
9. Oatmeal provides soluble fibre that helps lower bad
cholesterol while improving good cholesterol.
10. 1% milk ranks as an excellent source of protein,
with little or no artery-clogging fat or cholesterol.