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One Week Diet Meal Plan, Lose 6 – 9 Pounds by Spring

One week diet

Spring break is rapidly approaching and while some of us may have kept our New Years resolutions to get back in the gym and drop the excess weight, there are some who could use a bit of help with losing a few pounds before we flock to the beach for some fun in the sun.

The 80 / 20 Weight Loss Rule

It’s possible to lose 6-9 pounds in just three weeks if stick to the 80/20 rule of weight loss success: 80 percent diet and 20 percent exercise. But trust us, it will take a lot of willpower to stick to this plan, so if you are determined enough, you can do it!

The One Week Diet Meal Plan

If you’re planning on using diet only, here’s a simple, affordable meal plan to safely lose weight before you need to sport that swimsuit. Follow it closely, don’t cheat and you should get the results you desire:

greek-yogurt diet

MONDAY
BREAKFAST: 1 or 2 eggs (poached, hard boiled. Fry only if using non-fat cooking spray), coffee (no cream or sugar).
LUNCH: 1 boneless skinless chicken breast, bell pepper or spinach.
DINNER: Lean meat (pork, chicken) or fish (no breading), salad with 1 cups of greens, vegetables and vinegar based dressing.

TUESDAY
BREAKFAST: 1 or 2 eggs (poached, hard boiled. Fry only if using non-fat cooking spray), coffee or tea (no cream or sugar).
LUNCH: 2oz. of Hummus, sliced vegetables (as many as you want).
DINNER: lean meat (pork, chicken) or fish, asparagus

grilled_chicken and vegetables diet

WEDNESDAY
BREAKFAST: 1 or 2 eggs (poached, hard boiled. Fry only if using non-fat cooking spray), coffee or tea (no cream or sugar).
LUNCH: Salad with 3 cups of greens, ½ boneless skinless chicken and vegetables, vinegar based dressing.
DINNER: Lean meat (pork, chicken) or fish (no breading), salad with 1 cups of greens, vegetables and vinegar based dressing.

THURSDAY
BREAKFAST: 1 cup of nonfat Greek yogurt (plain or vanilla), ½ grapefruit, coffee or tea (no cream or sugar).
LUNCH: 2oz. of Hummus, sliced vegetables (as many as you want).
DINNER: Lean meat (pork, chicken) or fish (no breading), asparagus.

fish and vegetables diet

FRIDAY
BREAKFAST: 1 cup of nonfat Greek yogurt (plain or vanilla), ½ grapefruit, coffee or tea (no cream or sugar).
LUNCH: Salad with 3 cups of greens, ½ boneless skinless chicken and vegetables, vinegar based dressing.
DINNER: Lean meat (pork, chicken) or fish (no breading), salad with 1 cups of greens, vegetables and vinegar based dressing.

SATURDAY
BREAKFAST: 1 or 2 eggs (poached, hard boiled. Fry only if using non-fat cooking spray), coffee or tea (no cream or sugar).
LUNCH: 2oz. of Hummus, sliced vegetables (as many as you want).
DINNER: lean meat (pork, chicken) or fish, asparagus

SUNDAY
BREAKFAST: 1 cup of nonfat Greek yogurt (plain or vanilla), ½ grapefruit, coffee or tea (no cream or sugar).
LUNCH: 1 or 2 eggs (poached, hard boiled or soft boiled), 1 cup greens and tomato.
DINNER: Lean meat (pork, chicken) or fish (no breading), salad with 1 cup of greens, vegetables and vinegar based dressing.

Keep in mind that the easiest way to stay on track with a diet plan is to make the same meals over and over again. Mix and match the above ingredients, but try not to deviate too much.

Try not to skip meals or go without eating. Your body needs fuel to operate, so make sure you’re eating at the very least what the meal plan states. Avoid snacking, but if you feel you aren’t getting enough from the meals, snack on low sugar fruits and vegetables only.

Exercise with the One Week Meal Plan for Best Results

If you’re planning on adding exercise to the mix, 30 minutes of cardio three times a week will add a significant boost to your calorie burning abilities. Use a treadmill, elliptical or stair climber enough to get your heart rate up and the sweat rolling.

treadmill weight loss

Do your best to avoid drinking empty calories. We may not think of beverages as heavy sources of calories, but certain drinks from Starbucks or Jamba Juice can have over 1,000 calorie in them! Stick to water, tea and coffee without anything added to them. Drink plenty of water to keep yourself hydrated and feeling energetic.

drinking-water weight loss

ALCOHOL: If you plan on drinking alcohol during your spring break slim down, stay away from heavy craft beers, brown liquors and red wines. Stick to low calorie beers such as Michelob Ultra or MGD 64, liquors like vodka, tequila and gin with diet soda or tonic and white wines. Passing on the alcohol all together will spare your body hundreds of calories, but if you must, try to adhere to these rules.

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About Sheri Hosale

Sheri Hosale is a writer, former ballroom dancer and opinionated redhead. She likes British humor, Alabama football and picking through people’s brains like a knowledge-hungry zombie.

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