Program for a Quick Weight Loss Diet
Do it Yourself Diet Program
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Planning nutritious, well balance and satisfying meals is the key to a successful program for quick weight loss. If you write down and plan your daily meals including the time of day to eat, healthy eating habits become more automatic. Reduce the caloric intake in your diet by 500 to 700 calories so you lose the weight. The diet plan below target goal is 1300 calories for women and 1600 calories for men. If you burn 2000 calories a day, your calorie deficit is 600 to 800. Your weight loss will be anywhere from 1 to 2 pounds per week while enjoying foods that you like. If you need help losing weight, let us help. We specialize in an online weight loss program that uses personal diet plans to get the weight off and keep it off. To get started, click Personal Diet Plan
Female Menu
BREAKFAST
Breakfast / Cereal Bar .... 130 calories
Carnation Coco Mix .... 70 calories
Sliced Orange (medium) .... 70 calories
LUNCH
Skinless sliced chicken breast—4 ounce with 1/2 cooked cup rice .... 250 calories
Grapes 1 cup .... 100 calories
Diet Soda or water .... 0 calories
AFTERNOON SNACK
Light Microwave Popcorn 1 bag … 3.5 cups
.... 100 calories
Apple (medium) .... 90 calories
DINNER
Chicken Breast Strip—Use skinless and
boneless chicken.
Cut in small strips and place in bag. Add shake n bake or bread crumbs. Shake well and lay out on baking sheet or tin foil sheet. Bake at 400 F for 30 minutes .... 200 calories
Carrots (1/2 cup) steam. Added teaspoon
butter and sugar. .... 70 calories
Green Beans (1/2 cup) Add teaspoon butter
and sugar if desired .... 70 calories
Light Ice cream or sherbet .... 120 calories
Total Calories 1,270
If you need help losing weight, let us help. We specialize in an
online weight loss program that uses personal diet plans to get the
weight off and keep it off. To get started, click
Personal Diet Plan
Below is Male Menu
BREAKFAST
2 slices of Wheat Bread toast with teaspoon butter .... 180 calories
Egg white ( 2 or 3 egg whites) .... 60 calories
Kiwi (medium) .... 50 calories
LUNCH
Chicken or Turkey Wrap …. Subway, other Deli .... 300 calories
Sliced melons (cantaloupe or honey dew or watermelon)
1 cup … bring from home .... 60 calories
Low Carb Chips ….. 1 ounce serving .... 130 calories
Diet Soda .... 0 calories
AFTERNOON SNACK
Light Microwave Popcorn 1 bag .... 100 calories
Strawberries 1 cup .... 50 calories
DINNER
2 ounce of cooked Spaghetti with 1/2 cup low fat sauce
With 2 ounces of meatballs .... 470 calories
Green Beans (1/2 cup) Add teaspoon butter and sugar if desired.
.... 70 calories
Light Ice cream or sherbet .... 120 calories
Total Calories 1,590
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