Slimming involve simple exercise and perfect diet plan. You can do exercise at the gym, where you can also find directions from the gym instructors. But what about the meal plan.

Following is the diet plan for a week for you to lose 20 pounds. For this, you should consume 1200 calories a day and calories free drinks and can take multi vitamins or 350-400 milligrams calcium supplement daily.

Let’s began the actual program.

Day 1


3-4 cup of flakes, 1 banana and 1 cup of milk free of fat.


1 mini wheat pita sandwich, 3-5 ounce Turkish breast 1 or 2 roasted pepper with 1 teaspoon of mayonnaise along with mustard and lettuce.

1 stick of the mozzarella cheese

1-2 kiwifruits


Baked flounder 4 ounces with the 2 slices of tomatoes plum with 2 tablespoons crushed cheese. You just have to broil until this mixture becomes slightly golden.

1 cup cooked couscous,

1 cup steamed broccoli

1 cup of pudding, free of fat.


Day 2


Blend a cup of frozen berries, 1-2 banana along with 8 ounces milk free of fat.

1-2 muffin with 1 teaspoon margarine.


1 cup of vegetable soup

1 veggie burger of wheat pita with lettuce and salsa.

Take 6 ounces yogurt.

15 grapes


Chicken Barbecue (BBQ)

Take 4 ounces boneless and skinless breast piece with the barbecue sauce and grill

1-2 cup of veg baked beans

Als, take 3 small boiled red potatoes topped with 1 teaspoon margarine along with a pinch of dill herb

Day 3


Cook 1-2 cup of instant cooking oats with a cup of milk free of fat.

1-2 chopped apple

1 teaspoon of honey and a pinch of cinnamon powder.


Take chicken salad

Roast 4 ounces skinless breast chicken with 1/4 cup sliced red grapes, 1 tablespoon slivered almonds, 1 tablespoon mayonnaise and 1 tablespoon of sour cream free of fat.

Serve this over the lettuce.

Also, take 1 banana.


4 ounces steamed pawn.

1 baked potato topped with 3 tablespoon salsa and 1 tablespoon sour cream free of fat.

3 cup steamed spinach

Along with a low-fat fudge bar.

Day 4


Take 1/2 toasted muffin with 1/2 small apple slice and 1-ounce reduced-fat cheese. Microwave these for 30 seconds on high.

6 ounces yogurt with 1 tablespoon almond.


1 cup tomato soup with a sandwich of wheat pita, 3 ounces sliced roasted beef, 1 teaspoon horseradish, mustard, tomato slices, and lettuce.

1 cup of raw vegetables and 1 pear.



3 ounces salmon.

1/4 cups coleslaw mix and 2 sliced green onions with 3/4 cooked brown rice and 1/2 cup of pineapple chunks with juice.


Day 5


1 cup of cheerios, 1/2 cup berries, 1 tablespoon slivered almonds with 8 ounces milk free of milk.


Chicken tacos

spread 1/4 cup of refried beans free of fat over 1 small size wheat tortilla. Sprinkle 1-ounce reduced-fat cheese and top with the salsa and also another tortilla on the top.

Set microwave for 45 seconds on high.

1/2 cup of low-fat cottage cheese topped with 1/2 cup mandarin orange sections.

Also, take Cucumber slices.


1 cup of baked Arcon squash with a pinch of cinnamon.

2 to 3 cups salad greens.

1/2 cup of vanilla with frozen yogurt topped with 1 cup of berries.


Day 6


1 toasted waffle, spread with a tablespoon peanut butter, topped with 1/2 sliced banana.

8 ounces milk free of fat.


1 mini wheat pita, 2 ounces tuna, 1 tablespoon mayonnaise, mustard and cucumber with onion slices.

10 baby carrots.

1/2 banana with 6 ounces yogurt.


Cook 3/4 cup of brown rice with 1/2 cup of corn, 2 ounces cooked turkey sausage, 1/3 cup salsa, and 1/4 cup canned kidney beans by heating.

3 cups steamed spinach with 1 medium size apple.

Day 7


1/2 muffin topped with cheese of reduced fat. Sliced with 1 tomato slice, 1/2 cup steamed spinach and 1 poached egg.

1 grapefruit.


Black beans salad.

1/2 cup canned black beans, 1/2 cup mandarin orange sections, and chopped red bell peppers, red onion and scallions with 1 tablespoon vinegar. Serve with salad greens.

1 mini wheat pita

1 pear.


Take 3 ounces flank steak

1 baked sweet potato along 1 teaspoon margarine and 1 cup steamed zucchini.

1/2 cup of pineapple chunks in juice.