20.Sep.2012 Free Weight Loss Meal Plans Week 1

28 Day Diet

Lose 2 pounds per week or more with iLiveSLIM’s free weight loss meal plans. 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 Plans: Week 1!


Day 1

Breakfast
Scrambled Egg Whites and Toast
-4 large egg whites
-1 slice of whole wheat toast
10 large fresh strawberries
(214)

Snack
2 celery stalk
1 tbsp peanut butter
(120)

Lunch
Spinach, Egg and Turkey Wrap
-1 whole wheat tortilla
-1 hard boiled egg, chopped
-1 cup baby spinach
-4 oz sliced turkey meat
-1 tbsp of fat-free dressing
(320)

Snack
Apple, medium
(80)

Dinner
Grilled Chicken Breast and Black Bean Salad
-2 cups of romaine lettuce
-1/2 cup chopped tomato and onion medley
-1 chicken breast, grilled
-1/2 cup black beans
-2 tbsp salsa
(450)


Day 2

Breakfast
1 cup Cheerios Cereal
1 cup of non-fat milk
1 banana
(306)

Snack
5 Baby carrots
1/2 cup Hummus
(144)

Lunch
Peanut Butter and Apple Sandwich
-2 slices whole grain bread
-1 tbsp peanut butter
-1/2 medium Granny Smith apple (sliced thinly)
(328)

Snack
6 oz yogurt (Yoplait Light)
(100)

Dinner
Whole Wheat Spaghetti
-2 oz whole wheat spaghetti
-1/2 cup of pasta sauce
(350)


Day 3

Breakfast
Instant Oatmeal- Regular, 1 pack
Raisins- small box
1 large fresh peach
Tea
(240)

Snack
Strawberries -12 large, fresh
(65)

Lunch
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)

Snack
40 seedless grapes
(70)

Dinner
Grilled Chicken Breast with Black Beans with Brown Rice
-1/2 chicken breast
-1/2 cup black beans
-1/2 cup brown rice
(412)


Day 4

Breakfast
8 oz low fat yogurt
10 large fresh strawberries
1 slice whole wheat toast
(225)

Snack
1/4 cup almonds
(135)

Lunch
Open-Face Ham and Swiss Cheese
-1 slice multigrain bread
-2 tsp honey mustard
-3.5 ounces 97% fat-free deli ham
-1 slice swiss cheese
Apple, medium
(370)

Snack
1 boiled egg
5 large strawberries
(95)

Dinner
Broiled Salmon with Brown Rice
-4 oz salmon (seasoned with 1 tbsp lemon juice, 1/2 tsp black pepper and broil)
-1/2 cup cooked brown rice
-1 cup mixed salad
-1 tbsp fat free dressing
(374)


Day 5

Breakfast
Egg and Cheese Wrap
-1 Whole Wheat Tortilla
-3 egg whites
-2 oz of low fat cheese
Tea
(276)

Snack
6 oz Yoplait Light Yogurt
18 seedless grapes
(134)

Lunch
Baked Potato with Broccoli and Cheddar
-Whole baked potato
-2 oz cheddar cheese
-1/2 cup cooked broccoli
Progresso Light 100 calorie soup (flavor of choice)
(375)

Snack
2 celery stalk
1 tbsp peanut butter
(120)

Dinner
Steak Soft Taco
-4 oz top round steak (cook in skillet with Ms. Dash Southwest Chipotle seasoning)
-1 low carb flour tortilla (8″)
-2/3 cup shredded lettuce
-1/4 cup diced tomato
-1 oz shredded cheddar cheese
(299)


Day 6

Breakfast
1 slice whole wheat toast
1 tablespoon of peanut butter
1 medium apple
Tea
(274)

Snack
3 oz baby spinach
1 chopped hard boiled egg
1 tsp non-fat dressing
(100)

Lunch
Grilled Chicken Quesadilla
-1 whole wheat tortilla
-1/2 chicken breast
-2 oz cheddar cheese
(332)

Snack
Banana, medium
(100)

Dinner
BBQ Bacon Cheeseburger
-1 reduced calorie wheat bun
-4 oz hamburger
-1.5 slices of bacon
-2 tsp bbq sauce
-.5 oz slice swiss cheese
12 baked fries
(394)


Day 7

Breakfast
Wheat Bran Muffin
1 banana
Tea
(226)

Snack
2 celery sticks
1.5 tbsp peanut butter
(140)

Lunch
Turkey Sandwich
-2 slices whole grain bread
-lettuce, tomato
-1 tsp light mayo
-3 oz turkey breast meat
Peach, large
(346)

Snack
Kashi Bar
(140)

Dinner
Herbed Chicken Breast with Carrots and Cauliflower
-5 oz chicken breast, skinless
(season with 1 tsp olive oil, rosemary, thyme, oregano, garlic and ground pepper, then bake or grill)
-12 baby carrots
-1 cup cauliflower
(boil carrots and cauliflower till tender)
10 large fresh strawberries
(346)



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