Free Weight Loss Meal Plan
28 Day Diet: Week 4

Lose 2 pounds per week or more with iLiveSLIM's free weight loss meal plan. This 28 day diet is designed to give you all the nutrients you need in around 1200 calories.

Remember to drink plenty of water every day and strive for 30 minutes of physical activity 5 days a week.

Get started with Free Weight Loss Meal Plan Week 4!

Day 22

Breakfast
Fruit, Yogurt, Granola Parfait
-8 oz plain yogurt
-2 tbsp granola
-5 chopped strawberries
-1/4 cup blueberries
(200)

Snack
Banana, medium
(100)

Lunch
Smoked Turkey Reuben Wrap
-1 whole wheat tortilla
-4 oz smoked turkey breast
-1/4 sauerkraut
-1 oz swiss cheese
Peach, medium
(428)

Snack
Apple, medium
(80)

Dinner
Spicy Chicken Quesadillas
-4 oz chicken breast
-1 whole wheat tortilla
-pinch of salt, chili powder, ground cumin
-2 oz pepper jack cheese
-1 tbsp salsa
-1 tsp olive oil (heat in pan to cook chicken)
(400)

Day 23

Breakfast
Peanut Butter Toast
-whole wheat toast
-1/2 tbsp peanut butter
Medium apple
Tea
(219)

Snack
1/4 cup almonds
(140)

Lunch
Flat Bread Tuna and Spinach Wrap
-1 flat bread (Flat Out Flat Bread Multi-grain with Flax)
-2 oz can of tuna packed in water
-1 tbsp light mayo
-1 celery stalk, chopped
-pinch of pepper and salt
-3 oz baby spinach
-1/4 cup diced tomato
(337)

Snack
2 Kiwi
(80)

Dinner
Whole Wheat Spaghetti
-2 oz whole wheat spaghetti
-1/2 cup of pasta sauce
Artichoke, medium, steamed
(435)

Day 24

Breakfast
1 Waffle (Kellogg's Eggo Nutri-Grain, Frozen)
1 tbsp sugar-free syrup
1 banana
Tea
206

Snack
Hard boiled egg and Spinach Salad
-2 cups of baby spinach
-2 chopped hard boiled eggs
-1 tbsp balsamic vinegar
(150)

Lunch
Open Faced Turkey Sandwich
-1 slice whole grain bread
-3 oz turkey
-1 slice cheese (Kraft Singles)
-lettuce, tomato
-1 tsp mustard
1 cup Health Valley Soup
(299)

Snack
Mango, medium
18 seedless grapes
(108)

Dinner
Grilled Chicken Breast and Mashed Potatoes with Carrots
-1 chicken breast, grilled
-1/2 cup mashed potatoes
-1 pat butter
-10 cooked baby carrots
(429)

Day 25

Breakfast
Cheese Quesadilla
-1 whole wheat tortilla
-2 oz cheddar cheese
10 large fresh strawberries
Tea
257

Snack
Mango, medium
(74)

Lunch
Cobb Salad
2 cups mixed greens
1/2 cup chopped tomatoes
1/2 avocado, sliced
1 hard boiled egg
4 sliced chopped bacon
2 oz turkey breast
2 tbsp low fat dressing
(456)

Snack
Apple, medium
(80)

Dinner
Ham Steak and Mashed Potatoes with Carrots
3 oz ham steak
-1/2 cup mashed potatoes
-10 boiled baby carrots
Peach
(331)

Day 26

Breakfast
Instant Oatmeal, 1 packet, plain
Raisins, small box
1 banana
Tea
(280)

Snack
Albacore Spinach Salad
-2 cups mixed salad greens
-2 oz can albacore packed in water
-1 tbsp balsamic vinegar
(99)

Lunch
1 medium baked potato
2 tablespoons sour cream
2 tablespoons salsa
10 strawberries, large, fresh
(305)

Snack
10 seedless grapes
(19)

Dinner
Veggie Burger with Chips
-1 whole wheat bun
-1 Gardenburger
-1 slice cheese (Kraft Singles)
-lettuce, tomato, onion, ketchup, mustard
1 bag Baked Lays
(500)

Day 27

Breakfast
Kashi Honey Almond Flax Bar
Apple
1 cup non-fat milk
306

Snack
1 Kiwi
(40)

Lunch
Asian Grilled Chicken Salad
-3 cups baby spinach
-3 ounces grilled chicken
-1/4 cup mandarin oranges
-2 tsp sliced almonds
-1/2 cup snow peas or sugar snap peas
-1 tbsp ginger vinaigrette
(350)

Snack
12 strawberries, large, fresh
(65)

Dinner
Sour Dough Turkey Panini
-2 slices of sour dough bread
-2 oz turkey
-1 slice low fat cheese (Kraft Singles)
-2 slices of tomato
1 bag Baked Lays
(440)

Day 28

Breakfast
2 pancakes
1 tbsp sugar-free syrup
10 fresh strawberries
Tea
(223)

Snack
Banana, medium
(100)

Lunch
Tuna Melt with Chips
-3 ounce can chunk light tuna packed in water
-2 tsp light mayonnaise
-1 tbsp minced red onion
-1 tbsp minced celery
-1 slice whole-grain bread
-1 slice low fat cheese (Kraft Singles)
1 Bag Baked Lays
(365)

Snack
Kashi Bar (up to 140 cal.)
(140)

Dinner
BBQ Chicken and Rice
-6 oz baked chicken
-2 tablespoons of barbecue sauce
-1/2 cup of brown rice
1 cup of mixed vegetables
1 small tossed salad
2 tablespoons reduced fat oil and vinegar dressing
(365)


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