1 Month Weight Loss Challenge: Lose Weight with This Diet Chart

Shedding flab is not something that is beyond your reach. Accept it as a challenge!  Regular exercise or workout is not sufficient to lose your weight. You need to take a step further, and plan your diet to get rid of those extra pounds.

Here is your weight loss diet plan. Repeat it for a month. After following this diet chart, you will definitely notice the reduction in your weight.

Monday

Breakfast

diet-to-lose-weight-monday-1

  • 1 cup fat-free milk
  • 1¼ cups bran flakes, topped with ½ sliced banana

Lunch

diet-to-lose-weight-monday-2

  • Pear
  • Chapati/ whole wheat bread
  • 1 small piece of chicken
  •  1 tsp of light mayonnaise
  • Green salad

Dinner

diet-to-lose-weight-monday-3

  • Steamed broccoli
  • Fish
  • Grated cheese
  • Berries
  • Fat-free ice cream

Tuesday

Breakfast

diet-to-lose-weight-tuesday-1

  • ½ grapefruit, sprinkled with 1 tsp brown sugar
  • Toasted English muffin sprinkled with ¼ cup of shredded cheese.

Lunch

diet-to-lose-weight-tuesday-2

  • A bowl of vegetable
  • A small bowl of rice/ 2 chapattis
  • 1 slice raisin bread, with 1½ tbsp peanut butter

Dinner

diet-to-lose-weight-tuesday-3

  • Vegetable soup
  • Salad
  • Wholemeal bread sandwich
  • Roasted fish or chicken

Wednesday

Breakfast

diet-to-lose-weight-wednesday-1

  • Cooked oatmeal
  • Skimmed milk
  • ½ banana or apple, topped with a tsp of honey

Lunch

diet-to-lose-weight-wednesday-2

  • 1 cup rice
  • Dal
  • Vegetable curry
  • Bananas or grapes

Dinner

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  • Steamed or baked potato
  • Chapattis
  • Steamed shrimp
  • 1 kiwifruit

Thursday

Breakfast

diet-to-lose-weight-thursday-1

  • Fat-free yogurt
  • Banana or apple

Lunch

diet-to-lose-weight-thursday-2

  • Tomato soup
  • Pear
  • Lettuce and radish
  • Roasted beef
  • Whole wheat chapatti + 1 cup of chopped vegetables

Dinner

diet-to-lose-weight-thursday-3

  • Orange/apple/pineapple
  • Cooked brown rice

Friday

Breakfast

diet-to-lose-weight-friday-1

  • Fat-free milk
  • Almonds
  • ½ cup berries

Lunch

diet-to-lose-weight-friday-2

  • Cucumber
  • 1 chapatti with cheese or vegetables/2slices rye bread topped with 1 tbsp light mayonnaise
  • Fat-free beans
  • Roasted peanuts
  • ½ grapefruit

Dinner

diet-to-lose-weight-friday-3

  • Chapatis (Indian breads)
  • Green salad with fat-free dressing
  • ¼ cantaloupe/watermelon

Saturday

Breakfast

diet-to-lose-weight-saturday-1

  • Smothie (made by combining 1 frozen peeled and sliced banana, 1 cup fat free milk, and 1 tbsp peanut butter)

Lunch

diet-to-lose-weight-saturday-2

  • Onion + tomato + cucumber
  • Fat-free yogurt
  • Fish curry
  • 1 cup of rice
  • 1 chapati

Dinner

diet-to-lose-weight-saturday-3

  • An apple
  • Steamed spinach
  • Brown rice

Sunday

Breakfast

diet-to-lose-weight-sunday-1

  • 1 chapati with cheese/muesli with skimmed milk/1 boiled egg with brown bread slice

Lunch

diet-to-lose-weight-sunday-2

  • Rice
  • Fried vegetable
  • Salad

Dinner

diet-to-lose-weight-sunday-3

  • Chapati
  • Grilled chicken
  • Pineapple

Drinks

diet-to-lose-weight-sunday-4

Instead of coffee or tea, drink green tea or lemon juice. Don’t forget to drink 7-8 glasses of water.

Snacks

diet-to-lose-weight-sunday-5Take snacks two times a day. Snack on following items:

  • Protein shake
  • Fruits
  • Nuts
  • Oatmeal biscuits
  • Fat-free yogurt
  • Fruit smoothie that is prepared at home

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