Daily diet plan

Here's a menu for the first week of our Lose 20 Pounds Fast Diet. For the rest of the program, consume 1,200 calories a day plus calorie-free beverages as desired and take a multivitamin and a 400-milligram calcium supplement daily.
Follow this daily diet plan in conjunction with our workout regimen, Lose 20 Pounds Fast!

Day 1:

Breakfast

3/4 cup bran flakes, 1 banana, 1 cup fat-free milk

Lunch

Sandwich: 1 mini whole wheat pita, 3 ounces turkey breast, 1/2 roasted pepper, 1 teaspoon light mayonnaise, mustard, lettuce

1 stick part-skim mozzarella string cheese

2 kiwifruits

Dinner

4 ounces broiled flounder or sole

2 sliced plum tomatoes sprinkled with 2 tablespoons grated Parmesan cheese, broiled until just golden

1 cup cooked couscous

1 cup steamed broccoli

1 fat-free pudding cup

Day 2:

Breakfast

Smoothie: Blend 1 cup frozen berries, 1/2 banana, and 8 ounces fat-free milk

1/2 English muffin spread with 1 teaspoon light margarine

Lunch

1 cup vegetarian vegetable soup

1 veggie burger in a mini whole wheat pita with lettuce and salsa

6 ounces light yogurt

15 grapes

Dinner

BBQ chicken: Brush 4 ounces boneless, skinless breast with barbecue sauce and grill

1/2 cup vegetarian baked beans

3 small boiled red potatoes topped with 1 teaspoon light margarine and a pinch of dill

Day 3:

Breakfast

Oatmeal: In the microwave, cook 1/2 cup quick-cooking oats with 3/4 cup fat-free milk; 1/2 apple, chopped; 1 teaspoon honey; and a pinch of cinnamon

Lunch

Chicken salad: Toss 4 ounces shredded skinless roast chicken breast with 1/4 cup sliced red grapes, 1 tablespoon slivered almonds, 1 tablespoon light mayonnaise, and 1 tablespoon fat-free sour cream. Serve over lettuce.

1 banana

Dinner

4 ounces steamed shrimp

1 baked potato topped with 3 tablespoons salsa and 1 tablespoon fat-free sour cream

3 cups spinach, steamed

1 low-fat frozen fudge bar

Day 4:

Breakfast

1/2 toasted English muffin topped with 1/2 small apple, sliced, and 1 ounce shredded reduced-fat cheese, any type. Microwave 30 seconds on High.

6 ounces light yogurt sprinkled with 1 tablespoon slivered almonds

Lunch

1 cup tomato soup

Sandwich: 1 mini whole wheat pita, 3 ounces thinly sliced roast beef, 1 teaspoon horseradish, mustard, tomato slices, lettuce

1 cup raw veggies

1 pear

Dinner

3 ounces poached salmon

Slaw: Toss 1 1/4 cups coleslaw mix and 2 sliced green onions with 2 tablespoons fat-free dressing

3/4 cup cooked brown rice

1/2 cup pineapple chunks in juice

Day 5:

Breakfast

1 cup Cheerios, 1/2 cup berries, 1 tablespoon slivered almonds, 8 ounces fat-free milk

Lunch

Quesadilla: Spread 1/4 cup fat-free refried beans over 1 small whole wheat tortilla. Sprinkle on 1 ounce shredded reduced-fat cheese. Top with salsa and another tortilla; microwave 45 seconds on High.

1/2 cup low-fat cottage cheese topped with 1/2 cup mandarin orange sections

Cucumber spears

Dinner

3 ounces roasted pork tenderloin

1 cup baked acorn squash, mashed with a pinch of cinnamon

2 to 3 cups salad greens with 2 tablespoons fat-free dressing

1/2 cup vanilla fat-free frozen yogurt topped with 1 cup berries

No more than 30 calories per 2 tablespoons of dressing

Day 6:

Breakfast

1 toasted frozen waffle, spread with 1 tablespoon peanut butter and topped with 1/2 sliced banana

8 ounces fat-free milk

Lunch

Tuna pita: 1 mini whole wheat pita, 2 ounces water-packed light tuna, 1 tablespoon light mayonnaise, mustard, and cucumber and onion slices

10 baby carrots

6 ounces light yogurt mixed with 1/2 banana

Dinner

Jambalaya: Combine 3/4 cup cooked brown rice; 1/2 cup corn; 2 ounces cooked turkey sausage, sliced; 1/3 cup salsa; and 1/4 cup canned kidney beans. Heat through.

3 cups spinach, steamed

1 medium apple

Day 7:

Breakfast

1/2 toasted English muffin layered with 1 ounce reduced-fat cheese, sliced; 1 tomato slice; 1/2 cup steamed spinach, drained; and 1 poached egg

1 grapefruit

Lunch

Black bean salad: Toss 1/2 cup canned black beans, 1/2 cup mandarin orange sections, and chopped red bell peppers, red onion, and scallions with 1 teaspoon vinegar. Serve over salad greens.

1 mini whole wheat pita

1 pear

Dinner

3 ounces broiled or grilled flank steak

1 baked sweet potato with 1 teaspoon light margarine

1 cup steamed zucchini

1/2 cup pineapple chunks in juice