Part of sliming down involves a simple, sensible exercise and eating plan. Here’s a week-long menu for our Lose 20 Pounds Fast Diet program: Over the next 90 days you should aim to consume 1,200 calories a day plus calorie-free beverages as desired, and take a multivitamin and a 400-milligram calcium supplement daily.
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 :
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