Realistically, you cannot lose much weight in just four days. However, a four-day diet plan can help to jump-start your efforts and set the tone for healthy, low-calorie eating. You can also mix and match the meals for future days as you settle into a weight-loss routine. While the number of calories you need daily for weight loss depends on your size, activity level and sex, a 1,500-calorie diet can help most people lose weight and provides adequate nutrition and fuel for both men and women.
Day 1
Start every day with breakfast, which can set you up to make healthy choices throughout the day. Have a bowl of high-fiber cereal -- look for one with about 200 calories per serving, 5 g of fiber and less than 5 g of sugar. Add 1 cup nonfat milk and 1 cup sliced strawberries. Mid-morning, snack on a banana and 10 almonds. For lunch, top whole-grain bread with sliced tomatoes, fresh basil leaves and 1 ½ oz. of part-skim mozzarella cheese. Have an apple on the side. Mid-afternoon, snack on 2 tbsp. of hummus with one bell pepper cut into strips. At dinner, broil 3 oz. of sirloin steak and have with a medium-size baked sweet potato and 10 asparagus spears, steamed. After dinner, enjoy a cup of fresh blueberries.
Day 2
Make a breakfast smoothie with a frozen banana, a cup of plain, nonfat yogurt and 1 cup frozen berries. Add water, if needed, to blend. Have seven walnut halves on the side. Mid-morning, snack on a low-fat string cheese and a fresh peach. For lunch, make a large salad with 3 cups baby spinach, 1 chopped apple, 3 oz. grilled chicken breast and 2 tbsp. sunflower seeds. Dress with 1 tsp. olive oil blended with 2 tsp. balsamic vinegar. Mid-afternoon, snack on celery stalks with 2 tbsp. almond butter. For dinner, make turkey chili by sautéing 4 oz. extra lean ground turkey with 2 tbsp. minced onions and one minced clove of garlic. Add 1 tsp. tomato paste and 7 oz. of canned, diced tomatoes. Season with salt, pepper and chili powder to taste. Serve over ½ cup quinoa with 1 cup steamed zucchini.
Day 3
Poach two eggs and serve with a whole-wheat English muffin and an 8 oz. glass of orange juice at breakfast. Have 1 cup low-fat cottage cheese with 2 tbsp. raisins as a mid-morning snack. For lunch, make a salad with 1/2 cup chickpeas, 1/4 cup diced red pepper, 10 halved grape tomatoes, 1 tbsp. chopped fresh mint and a shredded carrot. Dress with 1/4 cup plain, non-fat Greek yogurt and lemon juice and have a whole-wheat pita alongside. To battle the mid-afternoon energy drop, whir up a smoothie made with 1 cup fresh pineapple, 1 cup soy milk and ice cubes. For dinner, boil 2 oz. dry pasta and toss with 3 oz. boiled shrimp, 1 cup snow peas, one diced tomato and 1 tsp. olive oil.
Day 4
For breakfast, cook 1/3 cup dry oatmeal with 1 cup skim milk, 1/4 cup dried cranberries and 2 tbsp toasted pecans. Have 1 cup of skim milk and two sheets of graham crackers mid-morning. At lunch, make a tuna salad sandwich with 3 oz. water-packed tuna, 1 tbsp. low-fat mayonnaise and chopped celery on a two slices of whole grain bread. Snack on 1 tbsp. peanut butter on 1 cup apple slices mid-day. For dinner, stir fry 3 oz. pork tenderloin with 1 cup broccoli, minced garlic cloves and soy sauce. Serve over ½ cup brown rice. Enjoy a glass of red wine with dinner, or have a cup of raspberries for dessert.
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