Diet & Nutrition Plan

EatingWell's 7-Day Weight-Loss Diet Meal Plan is designed to provide an overall healthy-eating program at five different daily caloric levels: 1,200, 1,400, 1,600, 1,800 and 2,000. The menus are packed with nutrient-rich foods, including whole grains, lean meats, low-fat dairy and plenty of fresh fruits and vegetables.

Find out which calorie level is best for your with this simple calculation. Using that daily calorie goal, cut 500 calories per day to lose one pound per week. To lose two pounds, cut 1,000 calories.

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DAY 1

MB4710

  • BREAKFAST
    • 1 Cup Skim Milk
    • 1 Orange, medium
    • 1 Cup Cheerios Cereal
  • MORNING SNACK
    • 1 Cup Cantaloupe Melon
  • LUNCH
    • Vietnamese-Style Beef & Noodle Broth
    • 1 Whole-Wheat Pita Bread, small
    • 1 Cup Skim Milk
    • 1 Fudgsicle, no sugar added

  • AFTERNOON SNACK
    • 2 Tablespoons Prepared Hummus
    • 3 Ounces Celery Sticks
  • DINNER
    • 1/2 Cup Cooked Brown Rice
    • Green & Yellow Beans with Wild Mushrooms
    • Roasted Cod with Warm Tomato-Olive-Caper Tapenade
    • 1/2 Banana, small

DAY 2

SA6593

  • BREAKFAST

    • 1 Cup Skim Milk
    • 1/2 Banana, small
    • 1 Cup Bran Flakes Cereal
  • MORNING SNACK
    • 1 Fruit & Nut Granola Bar
  • LUNCH
    • Spicy Thai Shrimp Salad
    • 2 Cups Romaine Lettuce, shredded
    • 1 Whole-Wheat Pita Bread, small
    • Chocolate-Raspberry Frozen Yogurt Pops
  • AFTERNOON SNACK
    • 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
  • DINNER
    • 1 Cup Steamed Brussels Sprouts
    • Almond-Crusted Chicken Fingers
    • 2/3 Cup Cooked Couscous
    • 1 Peach, medium

DAY3

MV5781

  • BREAKFAST

    • 1 Whole-Wheat English Muffin
    • 1 Cup Skim Milk
    • 1/2 Cup Blueberries
    • 1 Teaspoon Fat Free Cream Cheese
  • MORNING SNACK
    • 1 Apple, small
  • LUNCH
    • 1 Cup Tossed Salad Mix
    • 1 Tablespoon Fat Free Blue Cheese Salad Dressing
    • Spanish Tortilla
    • 1/2 Cup Fresh Pineapple
    • 1 Slice Reduced-Calorie Oatmeal Bran Bread
  • AFTERNOON SNACK
    • 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
  • DINNER
    • Simple Sautéed Spinach
    • 1 Cup Skim Milk
    • Shrimp with Mango & Basil
    • 1/2 Cup Cooked Quinoa
    • 1 Nectarine, medium

DAY4

MF6196

  • BREAKFAST
    • 1 Cup Skim Milk
    • 1/2 Cup Hot Oatmeal
    • 1 Ounce Dried Fruit
    • 1 Tablespoon Walnuts
  • MORNING SNACK
    • 1 Kiwi
  • LUNCH
    • 1 Cup Tossed Salad Mix
    • Puerto Rican Fish Stew (Bacalao)
    • 1 Tablespoon Low Calorie Caesar Salad Dressing
    • 1 Slice Reduced-Calorie Oatmeal Bran Bread
    • 1 Cup Honeydew Melon
  • AFTERNOON SNACK
    • 1 Cup Blackberries
    • 1 Cup Skim Milk
  • DINNER
    • 1/2 Cup Cooked Brown Rice
    • Maple-Glazed Chicken Breasts
    • Roasted Squash & Fennel with Thyme
    • 1/2 Cup Mango

DAY5

SP4621

  • BREAKFAST
    • 1 Scrambled Eggs
    • 1 Slice Reduced-Calorie Oatmeal Bran Bread
    • 1/2 Cup Grapefruit
    • 1 Cup Skim Milk
  • MORNING SNACK
    • 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
  • LUNCH
    • 1 Cup Skim Milk
    • 1 Cup Tossed Salad Mix
    • 1 Tablespoon Fat Free French Salad Dressing
    • Chicken & White Bean Soup
    • 2 Slices Reduced-Calorie Oatmeal Bran Bread
  • AFTERNOON SNACK
    • 1/2 Cup Unsweetened Applesauce
  • DINNER
    • 1/2 Cup Cooked Quinoa
    • Bistro Beef Tenderloin
    • Roasted Baby Bok Choy
    • 1 Cup Strawberries

DAY6

SA6116

  • BREAKFAST
    • 1 Cup Skim Milk
    • 1 Whole-Wheat English Muffin
    • 1 Teaspoon Creamy Peanut Butter
    • 1 Tablespoon Sugar-Free Jam
  • MORNING SNACK
    • 1 Orange, medium
  • LUNCH
    • BLT Salad
    • 1 Cup Skim Milk
    • 1 Whole-Wheat Pita Bread, small
    • 1 Cup Watermelon
  • AFTERNOON SNACK
    • 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener
  • DINNER
    • Roasted Cod, Tomatoes, Orange & Onions
    • 2/3 Cup Cooked Brown Rice
    • Green Salad with Asparagus & Peas (Salat med Asparges og Ærter)
    • 1 Cup Cantaloupe Melon

DAY7

BR5607

  • BREAKFAST
    • 1 Cup Skim Milk
    • 1 Plum
    • Quick Breakfast Taco
  • MORNING SNACK
    • 1 Apple, small
  • LUNCH
    • 1 Veggie Burger
    • 1 Whole-Wheat Roll
    • Bok Choy-Apple Slaw
    • 1 Apricot
  • AFTERNOON SNACK
    • 3 Ounces Carrot Sticks
    • 1/4 Cup Salsa
  • DINNER
    • 1 Cup Skim Milk
    • 1 Cup Tossed Salad Mix
    • 1 Tablespoon Low Calorie Caesar Salad Dressing
    • Grilled Pork Tenderloin Marinated in Spicy Soy Sauce
    • 1/2 Cup Cooked Brown Rice
    • 1 Peach, medium

diet

TEN HELPFUL HINTS FOR DIETING SUCCESS:

  1. Plan out your weekly meals in advance.
  2. Drink 8 or more glasses of water per day. And drink at least one glass of water before every meal to help decrease appetite.
  3. Avoid temptations! Clear out your fridge and pantry of all food items that can derail your diet plan.
  4. Eat slowly; chew each bite thoroughly and put your fork down between bites. It takes approximately 20 minutes for your brain to recognize that you're full.
  5. Cook for yourself at home and resist the urge of eating out.
  6. Try new foods whenever possible; it allows opportunity to bring variety to an otherwise restricted diet.
  7. Add spices or chiles to your food for a flavor boost that can help you feel satisfied.
  8. Brush your teeth after each meal so you won’t be tempted to snack.
  9. Sleep 8 hours per night. Research shows that lack of sleep can stimulate appetite and lead to overeating.
  10. Keep your eye on the ultimate goal!

Testimonials

This product really works. I’m very very happy. Since I started using the product, I have gone from 165 lbs to about 139 lbs today. Overall I have lost more than 20 lbs solely from this product, without exercising at all and without changing my diet at all.

Melissa

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