Quick Weight Loss - The 28 Day Diet Plan, Free Sample Menus

The 28 Day Diet Plan are based on 1200 calories and crafted to help you lose 10-15, or 20lbs of body fat in just 28 day. The plan's significance is its length, in that you have a month to make changes to your eating habits and establish a long-term plan for success. Next, we will show you what to eat for breakfast, lunch, dinner, and two snacks. If you don't have time to cook your own healthy meals with our free diet menus, then try a meal replacement program like Medifast, South Beach or others.

Free Sample Menus For Week 1


Free Sample Menus For Week 2


Free Sample Menus For Week 3


Free Sample Menus For Week 4

 

Week 1 :

Lose 2 pounds. Drink 8 glasses of water every day and strive for 30 minutes of physical activity 5 days a week.

Fast Weight Loss - The 28 Day Diet Plan, Free Sample Menus

Day 1

Breakfast :

Scrambled Egg Whites and Toast, 214 Calories
4 large egg whites - 1 slice of whole wheat toast - 10 large fresh strawberries

Snack :

120 Calories. 2 celery stalk - 1 tbsp peanut butter

Lunch :

Spinach, Egg and Turkey Wrap, 320 Calories
1 whole wheat tortilla - 1 hard boiled egg, chopped - 1 cup baby spinach - 4 oz sliced turkey meat - 1 tbsp of fat-free dressing

Snack :

80 Calories. 1 medium apple

Dinner :

Grilled Chicken Breast and Black Bean Salad, 450 Calories
2 cups romaine lettuce - 1/2 cup chopped tomato and onion - 1 chicken breast, grilled - 1/2 cup black beans - 2 tbsp salsa

Day 2

Breakfast :

306 Calories. 1 cup cheerios cereal - 1 cup of non-fat milk - 1 banana

Snack :

144 Calories. 5 baby carrots - 1/2 cup hummus

Lunch :

Peanut Butter and Apple Sandwich, 328 Calories
2 slices whole grain bread - 1 tbsp peanut butter - 1/2 medium Granny Smith apple (sliced thinly)

Snack :

100 Calories. 6 oz yogurt

Dinner :

Whole Wheat Spaghetti, 350 Calories
2 oz whole wheat spaghetti - 1/2 cup of pasta sauce

Day 3

Breakfast :

240 Calories. 1 pack Instant Oatmeal - 1 small box raisins - 1 large fresh peach - 1 cup of tea

Snack :

65 Calories. 12 large fresh strawberries

Lunch :

Sour Dough Turkey Panini, 440 Calories
2 slices of sour dough bread - 2 oz turkey - 1 slice low fat cheese - 2 slices of tomato - 1 bag Baked Lays

Snack :

70 Calories. 40 seedless grapes

Dinner :

Grilled Chicken Breast with Black Beans with Brown Rice, 412 Calories
1/2 chicken breast - 1/2 cup black beans - 1/2 cup brown rice

Day 4

Breakfast :

225 Calories. 8 oz low fat yogurt - 10 large fresh strawberries - 1 slice whole wheat toast

Snack :

135 Calories. 1/4 cup almonds

Lunch :

Open-Face Ham and Swiss Cheese, 370 Calories
1 slice multigrain bread - 2 tsp honey mustard - 3.5 ounces 97% fat-free deli ham - 1 slice swiss cheese Apple, medium

Snack :

95 Calories. 1 boiled egg - 5 large strawberries

Dinner :

Broiled Salmon with Brown Rice, 374 Calories
4 oz salmon - 1/2 cup cooked brown rice - 1 cup mixed salad - 1 tbsp fat free dressing

Day 5

Breakfast :

Egg and Cheese Wrap, 276 Calories
1 whole wheat tortilla - 3 egg whites - 2 oz of low fat cheese - 1 cup of tea

Snack :

134 Calories. 6 oz yogurt - 18 seedless grapes

Lunch :

Baked Potato with Broccoli and Cheddar, 375 Calories
1 whole baked potato - 2 oz cheddar cheese - 1/2 cup cooked broccoli - Progresso Light 100 calorie soup

Snack :

120 Calories. 2 celery stalk - 1 tbsp peanut butter

Dinner :

Steak Soft Taco, 299 Calories
4 oz top round steak - 1 low carb flour tortilla - 2/3 cup lettuce - 1/4 cup diced tomato - 1 oz shredded cheddar cheese

Day 6

Breakfast :

274 Calories. 1 slice whole wheat toast - 1 tablespoon of peanut butter - 1 medium apple - tea

Snack :

100 Calories. 3 oz baby spinach - 1 chopped hard boiled egg - 1 tsp non-fat dressing

Lunch :

Grilled Chicken Quesadilla, 332 Calories
1 whole wheat tortilla - 1/2 chicken breast - 2 oz cheddar cheese

Snack :

100 Calories. 1 medium banana

Dinner :

BBQ Bacon Cheeseburger, 394 Calories
1 wheat bun - 4 oz hamburger - 1.5 slices bacon - 2 tsp bbq sauce - 0.5 oz slice swiss cheese - 12 baked fries

Day 7

Breakfast :

226 Calories. wheat bran muffin - 1 banana - tea

Snack :

140 Calories. 2 celery sticks - 1.5 tbsp peanut butter

Lunch :

Quick Weight Loss - The 28 Day Diet Plan, Free Sample Menus

Turkey Sandwich, 346 Calories
2 slices whole grain bread - lettuce, tomato - 1 tsp light mayo - 3 oz turkey breast meat peach

Snack :

140 Calories. kashi bar

Dinner :

Herbed Chicken Breast with Carrots and Cauliflower, 346 Calories
5 oz chicken breast, skinless - 12 baby carrots - 1 cup cauliflower - 10 large fresh strawberries

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