LOSE 7 POUNDS IN DAYS MEAL PLAN A daily 1,500-calorie eating plan designed to help you lose seven pounds in seven days!
Day 1 Greens, Eggs & Ham Quesadillas 2 low-carb fat-free small tortillas 2 large egg whites (scrambled) 3 oz. lean deli ham 1/4 cup arugula 2 T. feta cheese (crumbled) 3/4 c. blueberries Top each wrap with half the eggs, arugula, ham & feta. Fold in half and warm in a skillet. Serve with blueberries**. 337 Calories Yogurt Parfait 6 oz. plain low-fat yogurt 1 kiwi (sliced) 1/4c. highfiber flax & granola cereal 1 tsp. fresh mint leaves Layer the first 3 ingredients a few times and garnish with mint. 208 Calories Salmon Cucumber Boats 3 oz. canned salmon (drained) 1 T. capers 1 tsp. yellow mustard 2 T. plain low-fat yogurt I Cucumber Salt and pepper Combine the first 6 ingredients. Halve the cucumber and stuff with mixture. Side Salad ¾ c. lettuce 2 T. chopped macadamize nuts 1 clementine (peeled and sectioned) 2 tsp olive oil 1/2 T. vinegar Salt and pepper Cheese & Cracker Snack 1 The Laughing Cow Original Creamy Swiss Wedge 1 Large Cinnamon graham cracker 1/4 c. grated carrots 2 T. raisins Spread cheese on cracker and top with carrots and raisins. 174 Calories Light Lasagna 1/2 c. cooked whole wheat pasta 1/4 c. part-skim ricotta 1/2 c. tomato sauce 1/2 tsp. crushed pepper flakes 1 Coleman Natural Italian Chicken sausage link 2 c. fresh spinach Combine pasta, ricotta, tomato sauce and pepper flakes with crumbled sausage. Add spinach and let wilt. 350 Calories Combine the first 3 ingredients, dress with oil and vinegar and season to taste. **This antidoxidant packed fruit helps protect against obesity in mice--a likely good sign for humans. 431Calories
Day 2 Ricotta Swirl Pear Delight Egg Salad Sandwich Artichoke Salad Shrimp Ceviche 1 c. part-skim ricotta 1 tsp. honey 1/2 c. papaya 1/2 tsp. flaxseeds Stir ricotta with honey, then top with papaya and flaxseeds. 400 Calories 1 c. sliced pear 1 T. almond butter 1 T. shredded coconut Combine pear and almond butter and top with coconut. 207 Calories 1 tsp. Dijon mustard 2 slices multigrain bread 1 hard-boiled egg, sliced 2 T. shredded cheddar cheese 1/4 c. raw spinach 1/4 c. scallion Juice of 1 lemon Spread mustard on bread, then layer egg, cheese, spinach and scallions. Drizzle with lemon. 303 Calories 1 cooked artichoke 1 tsp. olive oil 1/4 cup balsamic vinegar Salt and pepper Drizzle the artichoke with oil and vinegar, season to taste. 160 Calories 1/2 c. chopped cucumber 1/3 c. chopped jicama 1/3 c. chopped mango 1 T. chopped onion 1/4 c. sliced avocado 1 tomato, sliced 1 c. cooked shrimp 1/4 c. lemon juice 1 tsp. red pepper Combine all ingredients and season to taste. 430 Calories
Day 3 Orange Pomegranate Ricotta Toast 1/4 c. low-fat ricotta mixed with 2 tsp. honey 1 slice whole wheat bread (toasted) 1 navel orange 1 T. pomegranate seeds 3/4 tsp. nutmeg Spread ricotta on toast, top with orange slices, pomegranate seeds and season with nutmeg. 291 Calories Wholly Guacamole 13 Mary s Gone Original Seeds Crackers 1 Wholly Guacamole 100-cal Snack pack 12 strips pepper Top crackers with guacamole and peppers. Wild Rice and Kale Salad 1/2 c. cooked wild rice 1 c. kale, chopped 1/2 c. cauliflower 1 c. cherry tomatoes 2 T. sunflower seeds 1 oz. crumbled blue cheese 2 T. olive oil 1 T. lemon juice Combine the first 6 ingredients. Drizzle with oil and lemon juice. 257 Calories 431Calories Loaded Sweet Potato 1 medium sweet potato, cooked 2 T. fat-free Greek yogurt 1/2 tsp. cinnamon 1 T. chopped pecans Combine yogurt with cinnamon and spread on potato halves. Sprinkle with chopped pecans. 169 Calories Cod with Rosemary Polenta & Green Beans 3 oz. Cod 1 T. fresh parsley Salt & pepper 1/3 c. dry polenta 1/2 c. 1% milk 1 T. pine nuts 1/2 green beans (cooked) Season cod with parsley, salt and pepper, then steam for 8 minutes. Cook polenta with milk according to package directions and top with pine nuts and rosemary. Serve with green beans. 352 Calories **Cinnamon helps regulate your levels so this excess fat does not build up
Day 4 Tofu Scramble 1 tsp. olive oil 4 oz. soft tofu, crumbled 1/4 large bell pepper 2/3 c. portobella mushrooms 1 c. spinach 1 Arnold Sandwich Thin, whole wheat 1 oz. part-skim mozzarella 1/4 tsp. oregano Saute tofu and vegetables in oil for 5-7 minutes, stirring often. Serve in sandwich thins and top with cheese and oregano. 328 Calories Apples & Cinnamon 1 large apple, sliced 1 T. almond butter 3/4 tsp. cinnamon Mix butter and cinnamon and spread on apple slices. 187 Calories Autumn Pumpkin Mix 3/4 c. brussels sprouts 1 c. cooked pumpkin, cubed 2 tsp. olive oil 1 oz. goat cheese, crumbled 2 T. pistachios 1/4 pear, sliced 2 T. balsamic vinegar 2 tsp. yellow mustard Toss brussels sprouts and pumpkin with oil; roast for 30 min. at 350F, turning halfway through. Remove and toss with remaining ingredients. 387Calories Roasted Cauliflower 2 c. cauliflower florets 1 T. olive oil 2 T. grated Parmesan Salt and Pepper Toss together and roast under a broiler for 10 minutes. 238 Calories Chicken with Cheesy Broccoli Soup 1 c. broccoli 1 c. parsnips 3/4 c. low-fat chicken stock 1/4 c. low-fat cheddar (shredded) 1 T. sliced almonds 4 oz. chicken breast 1 tsp. lemon juice Salt and Pepper Steam broccoli and parsnips, then puree with stock and cheese, and sprinkle with nuts. Bake chicken until done and top with lemon juice. Season to taste. 360 Calories
Day 5 Muesli with Cherries 1/3 c. steel-cut oats 1/2 c. unsweetened almond milk 1 tsp. cloves 2 tsp. honey 2 T. chopped dried cherries Soak oats in almond milk in the fridge overnight. In the morning, stir in remaining ingredients. 336 Calories Black Bean Dip & Veggies 1/2 c. black beans, rinced and drained 1/2 tomato 1 tsp. chopped red onion 1 tsp. cumin 1/2 yellow pepper (sliced) 6 baby carrots 6 radishes 1 stalk celery (cut in pieces) Combine beans, tomato, onion and cumin in blender, until chunky. Serve as a dip with vegetables. 182 Calories Open-Face Turkey & Feta Sandwich 1 slice whole grain bread 3 oz. sliced turkey breast 1/4 c. baby spinach 1/4 c. sun-dried tomatoes 1 T. Feta Top bread with turkey, spinach, tomatoes and feta. Broil for 6-8 minutes until golden. Serve with salad. Side Salad 12 cherry tomatoes 1/4 c. chopped cucumber 4 black olives 1 T. chopped scallion 1/2 T. olive oil 1/2 tsp. lemon juice 1 tsp. fresh mint 367Calories Greek Yogurt & Apricots 6 oz. plain Greek yogurt 5 fresh apricots 1 T. agave 1 tsp lemon juice Combine yogurt with agave and lemon juice. Spread over apricots. 245 Calories Cilantro Shrimp with Squash, Chard & Wild Rice 8 large shrimp 1 T. olive oil 2 tsp. fresh cilantro 2 tsp. lime juice 1 yellow squash 1 c. swiss chard 1/4 c. dry wild rice Sear shrimp in oil over medium heat for 3-4 minutes, seasoning with cilantro and lime juice. Steam squash and chard for 5-7 minutes, and cook rice according to package directions. 370 Calories
Day 6 Ricotta & Blueberry Crepes 1/2 c. whole wheat flour 2 egg whites 2 tsp. canola oil 1/2 c. low-fat buttermilk 1 T. part-skim ricotta 1/4 c. blueberries 1 tsp. slivered almonds 1 tsp. ground allspice Mix first 5 ingredients. Add half the batter to a skillet over medium heat, swirl to coat. Cook 30 seconds, flip and cook 20 seconds. Make second crepe. Fill with ricotta and berries, roll up and top with almonds and allspice. 427 Calories Healthy Trail Mix 1/4 c. dried cranberries 12 pecan halves 1 T. pumpkin seeds Mix together 259 Calories Salmon Tacos with Salsa 3 oz. Atlantic salmon** 1 tsp. olive oil 1 clove garlic 1/4 c. diced papaya 1/2 lime 2 flour tortillas (6 ) Rub salmon with oil and bake at 350 F for 15 minutes. Combine garlic, papaya & lime. Fill tortillas with salmon and salsa. 376 Calories Watermelon Smoothie 1 c. watermelon 1/2 c. Pomegranate juice 1 tsp. lemon juice 1/2 c. ice Combine in blender and blend until smooth. 117 Calories Zesty Tofu & Quinoa 1 c. cooked quinoa 2 oz. extra-firm tofu (cubed) 3 T. diced red pepper 3 T. diced green pepper 1 tsp. cilantro 2 T. avocado 2 T. lime juice Mix tofu with peppers, cilantro, avocado and lime. Serve over quinoa. 321 Calories **Fatty fish like salmon, mackerel, herring, lake trout, sardines and albacore tuna are high in omega-3 fatty acids.
Day 7 Tomato, Artichoke & Feta Frittata 1 egg 1 egg white Cooking spray!/4 c. chopped tomato 1/4 c. canned artichoke hearts (drained and chopped) 1 tsp. chopped shallot 3 T. feta cheese 1 slice whole grain**bread (toasted) Whisk eggs. In a skillet misted with cooking spray, cook tomato, artichoke and shallot for 2 minutes over medium heat. Reduce to low and add eggs. Cover and cook for 3 minutes until firm. Top with crumbled feta and serve over toast. 286 Calories Ham & Pineapple 4 slices of pineapple 2 slices of fatfree deli ham** Top pineapple slices with ham. 226 Calories **Give ham a chance! Lean ham has only 13 more caliries in 2 slices than turkey breast, plus it has more protien! Tabbouleh & Tuna on Greens 3 oz. water-packed tuna (drained) 1-1/2 c. Romaine lettuce 1 medium carrot 1-4 whole wheat pita Tabbouleh Combine: 1/2 c. cooked bulgur 3 T. chopped parsley 1/2 tomato 1/2 tsp. olive oil 1 T. lemon juice 2 T. chopped scallions 1/2 clove garlic (minced) Salt 374 Calories Loaded Cottage Cheese 1 c. fat-free cottage cheese mixed with fresh dill 1 sliced cucumber 3/4 c. chopped bell pepper Combine vegetables and mix with cottage cheese. 200 Calories Lemon Chicken with Gazpacho 3 1/2 oz. chicken breast 1 T. olive oil 1/2 lemon (sliced) 1 T. fresh rosemary Gazpacho 1 c. stewed tomatoes 3 cloves garlic (minced) 1/2 c. onion 1/3 c. cucumber 1/4 c. green pepper 1 T. white wine vinegar Coat chicken with oil. Cover with lemon slices and rosemary. Bake for 30 minutes at 350 F. Combine gazpacho ingredients in blender, then serve at room temp with chicken. 414 Calories **Eating whole grains may decrease inflamation, which is associated with belly flab.
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