The 7 Days Diet Meal Plan

Aim to lose weight and maintain it.

Whether you are trying to lose weight or maintain your weight, you will need a doable diet plan.


How to use the 7 Days Diet Meal Plan

There are seven choices for breakfast, lunch, snacks, and dinner. You will need to select one of these seven. Make sure that you are eating a variety of different foods per meal, each day.

Tips to succeed on the 7 Days Diet Plan

Be organized

Eat at regular periods

Before lunch and dinner, drink a cup of water to which the juice of half a grapefruit is added

Do not eat in between meals (this meal plan already accounts for 3 meals and 2 snacks)

Do not eat before bedtime

Drink 80 oz of water per day to flush out toxins

Do not drink while eating.

Lose weight and keep it off without starving yourself.


The 7 Days Diet Meal Plan

Upon awakening (7 days diet meal plan)

Drink a glass of hot water to which the juice of half a lemon is
added.


Breakfast (7 days diet meal plan for breakfast)

Muesli topped with blueberries, yogurt and almond milk
Blueberry smoothie
Poached egg (poach the egg in water with 2 tbsp of
apple cider vinegar)
Baked apple or pear (bake in the toaster oven 15 min.)
Goat cheese and whole grain crackers
Cooked oats, blueberries, and honey
Pain low-fat yogurt with oatmeal, and flax seeds


AM Snack (7 days diet meal plan for a.m. snack)

Apple
1/2 c applesauce
Strawberries
Handful of sunflower seeds
Radish
Mixed berry salad
Celery sticks


Lunch (7 days diet meal plan for lunch)

Tuna or chicken salad
Veggie wrap with hummus
Salmon pita with lettuce
Vegetable salad
Guinoa salad* or leftover wild rice
Vegetable soup
Green salad with goat cheese


PM Snack (7 days diet meal plan for p.m. snack)

Pear
Handful of almonds
1 rice cake with almond butter
Vegetable sticks with hummus
Cherry tomatoes
Handful of grapes
Yellow pepper or radish


Dinner (7 days diet meal plan for dinner)

Spaghetti with tuna sauce*
Wild rice with shrimps*
Veal scaloppinii tomato sauce*
Salmon fillet
Turkey or chicken breast
Pasta shells with rapini*
Stir fried chicken or turkey


With any two vegetables below

Steamed broccoli
Steamed cauliflower
Swiss chard
Baked sweet potato
Green salad
Spinach
Green beans and pepper salad*
Mango salad*
Steamed zucchini
Butternut squash


Recipes for The 7 Days Diet Meal Plan

Rice Grapefruit Salad

3/4 c cooked wild rice
1 grape fruit peeled, diced
3/4 c cooked chicken
1/2 medium diced red pepper
1/2 medium diced green pepper
3 tbsp apple cider vinegar
mayonnaise
1/2 tsp Celtic salt
black pepper
lettuce leaves to garnish


In a bowl mix together the wild rice, grapefruit, chicken, and peppers.
In a small bowel combine mayonnaise with apple cider vinegar. Pour the
mayonnaise over the wild rice and mix. Add salt and pepper to taste. Place
lettuce leaves on a dish, ladle the rice over the leaves and enjoy it.


Spaghetti with Tuna Sauce

1 lb spelt spaghetti
1 can tuna in oil
1 chopped onion
2 tbsp capers
1 can plum tomato
1/2 tsp red pepper flakes
1/2 tsp Celtic salt
black pepper
chopped parsley
parmesan cheese
black olives, no pits

Bring a large covered pot of water to a rapid boil.

In the meantime, in a skillet sauté the onions until brown. Stir capers, tuna, and
red pepper flakes into the onions. Smash the capers with the back of a spoon.
Crush the plum tomato with your hands and add to the onion mixture. Season with
salt and pepper. Bring sauce to a simmer.

When the pasta water comes to a boil, stir in the pasta and cook until al dente.
Ladle the tuna sauce over the pasta, add the black olives, cheese, and garnish
with parsley.



Pasta Shells with Rapini

1 lb medium pasta shells
5 tbsp olive oil
4 cloves garlic sliced thin
1 tsp red pepper flakes
1/2 tsp salt
black pepper
1 large chopped rapini
fresh parmesan cheese

Bring a large covered pot of water to a rapid boil.

In the meantime, in a skillet sauté the garlic with the red pepper flakes until the
garlic is slightly browned. Add the rapini to the skillet and cover. Cook rapini until
tender.

When the pasta water comes to a boil, stir in the pasta and cook until al dente.
Ladle the cooked rapini over the pasta, add parmesan cheese, and garnish with
parsley.



Veal Scaloppini with Tomato Sauce

1 veal scaloppini
Celtic salt
black pepper
3 tbsp oil
1 tbsp apple cider vinegar
1 medium red pepper diced
2 cloves garlic sliced
1 can tomato
1/2 chopped onion
1 tsp oregano
chopped parsley

Pound the veal with a mallet. Sprinkle with salt and pepper. Heat oil in a skillet and
cook the veal. When done remove the veal.

In the same skillet sauté the onions until soft, add garlic and red pepper. Stir in
the tomatoes, salt, pepper, oregano, and apple cider vinegar. Cook for 20 minutes
Pour the tomatoes over the veal. Garnish with parsley.



Wild Rice with Shrimps

1/2 chopped onion
1 tbsp butter
1 c wild rice
5 c water
1/2 bag frozen shrimps
1/2 c frozen soy bean
coarse sea salt
1 vegetable bouillon cube
4 clove garlic sliced thin
1 tsp red pepper flakes
olive oil

In a sauce pan sauté onion in butter until brown. Add the rice and stir for two
minutes. Add the water, vegetable bouillon, salt, and soy beans. Cover the
saucepan and cook the rice until tender. Drain the rice. Keep the rice water for
cooking the shrimps.

Bring the rice water to a rapid boil and throw in the shrimps. Bring it to a second
boil, remove the shrimps.

In a skillet, sauté the garlic with the red pepper flakes until soften. Stir in the
shrimps, add salt and pepper to taste. Cook for three minutes. Remove the
shrimps and mix into the rice.



Green Bean with Red Pepper Salad

1 lb cooked green beans
1 diced red pepper
1/2 chopped onion
3 tbsp apple cider vinegar
olive oil
1/2 tsp Celtic salt
pepper
chopped parsley

In a serving bowel combine the green beans, red pepper, and onions. In a
small bowel whisk the olive oil with the apple cider vinegar. Pour it over the green
beans. Add salt and pepper to taste, garnish with parsley.


Mango Salad

1 mango peeled and cubed
1 medium green pepper cubed
1/4 red onion sliced thin
1/2 tsp ground ginger
1/4 c fresh lemon juice
Celtic salt to taste

Place mango, pepper, and onion in a bowel.

In a small bowel, whisk the lemon juice, ginger, and salt. Pour it over the
mango mixture.



Quinoa Salad

1 c quinoa
4c water
1 medium red pepper diced
1/4 chopped red onion
1 cucumber peeled, seeded, diced
1/3 c olive oil
1/3 c lemon juice
1 clove garlic
1/2 tsp sugar
Celtic salt to taste

Place quinoa in a strainer and rinse by running fresh water through it.

Place the quinoa in a pot of water, cover the pot and cook it for about 20 minutes.
Drain the quinoa and place it in a bowel. Add the red pepper, onion, and
cucumber. Whisk together olive oil, lemon juice, garlic, sugar, and salt. Pour it over
the quinoa and mix.



Whole Wheat Pasta Salad

1 lb cooked whole wheat pasta (fusilli, penne, or macaroni)
1/2 medium chopped red pepper
2 carrots sliced thin
1/2 c frozen green peas
1/3 c olive oil
3 tbsp apple cider vinegar
1/2 tsp sugar
1/2 tsp Celtic salt
black pepper
chopped parsley

Place pasta in a bowel. Add the red pepper, carrots, and green peas. Whisk
together oil, apple cider vinegar, sugar, salt and pepper. Pour it over the pasta
Garnish with parsley.


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