A five-day low-fat and low-calorie meal plan can help to jump-start your weight loss program. A low-calorie program of between 1,300 and 1,500 calories per day helps you create a calorie deficit, meaning you eat fewer calories than you burn, to stimulate weight loss. A low-fat plan makes about 20 to 25 percent of these calories come from fats. When you do eat fats, make them come from unsaturated sources such as plant oils and nuts to promote heart health.
Day One
Your morning begins with a breakfast of one whole egg and three egg whites cooked with chopped zucchini and bell pepper and a whole grapefruit. For a morning snack, have an orange and a low-sugar energy bar. For lunch, mix together 3 oz. of water-packed tuna with 1 oz. light Swiss cheese, 1 tbsp. nonfat, plain Greek yogurt, 2 tbsp. of diced carrots and 2 tbsp. of minced celery; have it in a whole-wheat pita with shredded lettuce alongside a large apple. In the mid-afternoon, recharge with 2 tbsp. of almond butter spread onto three stalks of celery. At dinner, enjoy 1 1 /2 cups of whole-wheat spaghetti topped with 1/2 cup marinara, fresh basil leaves and 1 cup of steamed broccoli. On the side, toss a large green salad with balsamic vinegar and 1 tsp. of olive oil.
Day Two
Start with a smoothie made with 1 cup unsweetened soy milk, 1/4 cup chocolate protein powder, 1 cup of fresh strawberries and 10 mint leaves. For a snack, have a sliced red pepper with 1 oz. of goat cheese. At lunch, enjoy a veggie burger with 1 slice of tomato and red onion on a whole wheat roll, 1 cup steamed soy beans and an apple. For mid-day, enjoy 1/2 cup of raspberries with 1/2 oz. of almonds and 10 woven wheat crackers. At dinner, make a large salad with romaine lettuce, 1/2 cup of black beans, 2 oz. of chicken breast, 2 tbsp. of salsa and ¼ cup steamed corn kernels.
Day Three
Have two slices of whole wheat toast with 1 cup of fruit salad and 1 tbsp. of peanut butter to start your day. At snack time, enjoy a 3/4-cup serving of nonfat, plain Greek yogurt mixed with 1/2 cup of blackberries. For lunch, have a sandwich composed of 3 oz. of roast beef on a whole-wheat English muffin with roasted red pepper and horseradish. Have five woven wheat crackers and an orange on the side. For your snack, eat a cup of carrot sticks with 3 tbsp. of hummus. Dinner may include 3 oz. of broiled cod sprinkled with lemon pepper, 1 cup of brown rice and 10 asparagus spears roasted with 1 tsp. of olive oil.
Day Four
Cook 1/2 cup of oatmeal with 1 cup skim milk, 1/2 cup of blueberries and 1/2 oz. toasted pecans for breakfast. Your snack could consist of an orange with a low-fat string cheese. At lunch, broil 3 oz. of chicken and mix with 1 cup of whole-wheat pasta, 1 tbsp. low-fat mayonnaise and chopped celery. Mid-afternoon, snack on three hard-boiled egg whites and two rye crisp crackers. For dinner, sauté 5 oz. of tofu in 1 tsp. of olive oil along with 1 cup of snow peas, a splash of soy sauce and minced garlic. Serve it over 3/4 cup of steamed quinoa.
Day Five
At breakfast, pour a serving of shredded wheat and have it with a sliced banana and 4 oz. of skim milk. Snack on 1/2 cup of low-fat cottage cheese with 1/4 cup of raisins in the mid-morning. At lunch, have a cup of vegetable soup with a large green salad topped with 1/2 cup of chickpeas and 1 tsp. of olive oil mixed with 2 tsp. of balsamic vinegar. An afternoon snack might include 2 tbsp. of peanut butter spread on a slice of whole-wheat toast. For dinner, broil 4 oz. of extra lean turkey and enjoy it open-faced on half of a whole-wheat bun with 1/4 of a sliced avocado and sliced tomato. Have a small baked sweet potato on the side.
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