Lose 20 Pounds Fast — Seven-Day Meal Plan

Here's a menu for the first week of our Lose 20 Pounds Fast Diet. For the rest of the program, consume 1,200 calories a day plus calorie-free beverages as desired and take a multivitamin and a 400-milligram calcium supplement daily.

Follow this meal plan in conjunction with our workout regimen, Lose 20 Pounds Fast!

Day 1:

Breakfast

# 3/4 cup bran flakes, 1 banana, 1 cup fat-free milk

Lunch

# Sandwich: 1 mini whole wheat pita, 3 ounces turkey breast, 1/2 roasted pepper, 1 teaspoon light mayonnaise, mustard, lettuce

# 1 stick part-skim mozzarella string cheese

# 2 kiwifruits

Dinner

# 4 ounces broiled flounder or sole

# 2 sliced plum tomatoes sprinkled with 2 tablespoons grated Parmesan cheese, broiled until just golden

# 1 cup cooked couscous

# 1 cup steamed broccoli

# 1 fat-free pudding cup

Day 2:

Breakfast

# Smoothie: Blend 1 cup frozen berries, 1/2 banana, and 8 ounces fat-free milk

# 1/2 English muffin spread with 1 teaspoon light margarine

Lunch

# 1 cup vegetarian vegetable soup

# 1 veggie burger in a mini whole wheat pita with lettuce and salsa

# 6 ounces light yogurt

# 15 grapes

Dinner

# BBQ chicken: Brush 4 ounces boneless, skinless breast with barbecue sauce and grill

# 1/2 cup vegetarian baked beans

# 3 small boiled red potatoes topped with 1 teaspoon light margarine and a pinch of dill

Day 3:

Breakfast

# Oatmeal: In the microwave, cook 1/2 cup quick-cooking oats with 3/4 cup fat-free milk; 1/2 apple, chopped; 1 teaspoon honey; and a pinch of cinnamon

Lunch

# Chicken salad: Toss 4 ounces shredded skinless roast chicken breast with 1/4 cup sliced red grapes, 1 tablespoon slivered almonds, 1 tablespoon light mayonnaise, and 1 tablespoon fat-free sour cream. Serve over lettuce.

# 1 banana

Dinner

# 4 ounces steamed shrimp

# 1 baked potato topped with 3 tablespoons salsa and 1 tablespoon fat-free sour cream

# 3 cups spinach, steamed

# 1 low-fat frozen fudge bar

Day 4:

Breakfast

# 1/2 toasted English muffin topped with 1/2 small apple, sliced, and 1 ounce shredded reduced-fat cheese, any type. Microwave 30 seconds on High.

# 6 ounces light yogurt sprinkled with 1 tablespoon slivered almonds

Lunch

# 1 cup tomato soup

# Sandwich: 1 mini whole wheat pita, 3 ounces thinly sliced roast beef, 1 teaspoon horseradish, mustard, tomato slices, lettuce

# 1 cup raw veggies

# 1 pear

Dinner

# 3 ounces poached salmon

# Slaw: Toss 1 1/4 cups coleslaw mix and 2 sliced green onions with 2 tablespoons fat-free dressing

# 3/4 cup cooked brown rice

# 1/2 cup pineapple chunks in juice

No more than 30 calories per 2 tablespoons of dressing

Day 5:

Breakfast

# 1 cup Cheerios, 1/2 cup berries, 1 tablespoon slivered almonds, 8 ounces fat-free milk

Lunch

# Quesadilla: Spread 1/4 cup fat-free refried beans over 1 small whole wheat tortilla. Sprinkle on 1 ounce shredded reduced-fat cheese. Top with salsa and another tortilla; microwave 45 seconds on High.

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

# Cucumber spears

Dinner

# 3 ounces roasted pork tenderloin

# 1 cup baked acorn squash, mashed with a pinch of cinnamon

# 2 to 3 cups salad greens with 2 tablespoons fat-free dressing

# 1/2 cup vanilla fat-free frozen yogurt topped with 1 cup berries

No more than 30 calories per 2 tablespoons of dressing

Day 6:

Breakfast

# 1 toasted frozen waffle, spread with 1 tablespoon peanut butter and topped with 1/2 sliced banana

# 8 ounces fat-free milk

Lunch

# Tuna pita: 1 mini whole wheat pita, 2 ounces water-packed light tuna, 1 tablespoon light mayonnaise, mustard, and cucumber and onion slices

# 10 baby carrots

# 6 ounces light yogurt mixed with 1/2 banana

Dinner

# Jambalaya: Combine 3/4 cup cooked brown rice; 1/2 cup corn; 2 ounces cooked turkey sausage, sliced; 1/3 cup salsa; and 1/4 cup canned kidney beans. Heat through.

# 3 cups spinach, steamed

# 1 medium apple

Day 7:

Breakfast

# 1/2 toasted English muffin layered with 1 ounce reduced-fat cheese, sliced; 1 tomato slice; 1/2 cup steamed spinach, drained; and 1 poached egg

# 1 grapefruit

Lunch

# Black bean salad: Toss 1/2 cup canned black beans, 1/2 cup mandarin orange sections, and chopped red bell peppers, red onion, and scallions with 1 teaspoon vinegar. Serve over salad greens.

# 1 mini whole wheat pita

# 1 pear

Dinner

# 3 ounces broiled or grilled flank steak

# 1 baked sweet potato with 1 teaspoon light margarine

# 1 cup steamed zucchini

# 1/2 cup pineapple chunks in juice