Fitness and Healthy Living Food

Ms. JAG’s 7 Day Weight Loss Plan

Ms. JAGs 7 Day Weight Loss plan

Ms. JAG’s 7 Day Weight Loss Plan

By @msjag for @chowhoundgta

This weight loss plan was used when I was getting ready for my bikini body four summers ago.  All the recipes can be found on the internet, but I’ve checked the calorie count and combined the food items and recipes to keep the daily caloric goal at 1800.

Use this diet:

  • If you are ALREADY in fairly good shape and want to lose a few pounds over a few weeks 
  • you want your abdominal muscles to get in show condition very quickly

Goals: Daily caloric level 1,800

Breakfast

300- to 350-calories.

Lunch

325 to 550 calories.

Snack

Add in a couple of healthy snacks – apples, pears, peaches, low-salt popcorn, nuts.

Dinner

700 – 900 calorie dinners with desserts.

 

DAY 1

           BREAKFAST

  • 1 Cup 1% Milk
  • 1 Orange, medium
  • 1 1/2 Cups Cheerios Cereal

           MORNING SNACK

  • 1 Ounce Almonds, salted
  • LUNCH
  • Steak Sandwich on Rye bread
  • 1 Cup 1% Milk
  • 4 Ounces Fresh Pineapple
  • AFTERNOON SNACK
  • 3 Tablespoons Prepared Hummus
  • 4 Ounces Carrot Sticks

           DINNER

  • 2/3 Cup Cooked Brown Rice
  • Grilled Whole Trout with Bean Salad (make bean salad by combining chopped tarragon, lemon juice, oil, shallot, 1/4 teaspoon salt, sugar and 1/8 teaspoon pepper with white beans and chopped red peppers)
  • 1 Cup Tossed Salad Mix
  • 4 Teaspoons Vinegar & Oil Salad Dressing
  • Strawberry Sherbet

DAY 2

           BREAKFAST

  • 1 Cup 1% Milk
  • 1 Banana, small
  • Maple-Nut Granola
  • MORNING SNACK
  • 2 Whole-Grain Rice Cake
  • 1 Peach, medium

           LUNCH

  • Tex-Mex Taco Salad (Combine salsa and sour cream in a large bowl.
  • Heat oil in a medium nonstick skillet over medium heat. Add onion and garlic and cook, stirring often, until softened, 1 to 2 minutes. Add beef (or turkey) and cook, stirring often, until cooked through, 3 to 5 minutes. Add tomato, beans, cumin, chili powder and salt; cook, stirring, until the tomato begins to break down, about 2 minutes. Remove from the heat, stir in cilantro and 2 tablespoons of the salsa mixture)
  • Add lettuce to the remaining salsa mixture and toss to coat. Divide the lettuce between 2 plates, top with the cooked meat and sprinkle with cheese.
  • 1 Cup 1% Milk
  • 1 Corn Tortilla
  • 1/2 Cup Nonfat Strawberry Frozen Yogurt

           AFTERNOON SNACK

  • 1 Ounce Pistachios, unsalted

           DINNER

  • 3/4 Cup Cooked Couscous
  • 3/4 Cup Mashed Acorn Squash
  • Pork Loin (Roasted pork loin lean meat seasoned with garlic, rosemary and aromatic lemon zest before it goes in the oven, and then deglaze the pan with vermouth to make a savory gravy)
  • 1 Cup Strawberries

DAY 3

           BREAKFAST

  • 3/4 Cup Hot Oatmeal
  • 1 Cup 1% Milk
  • 1 Cup Blueberries

           MORNING SNACK

  • 1 Fruit & Nut Granola Bar

           LUNCH

  • Mediterranean Wrap (stuffed with chicken tenders and couscous with a hit of lemon and a healthy dose of fresh herbs)
  • 1 Cup 1% Milk
  • 1 Nectarine, medium

           AFTERNOON SNACK

  • 6 Ounces Nonfat Plain Yogurt
  • 1/4 Cup Blueberries

           DINNER

  • Steak & Purple-Potato Salad (Mix lime juice, chili powder, 1/4 teaspoon salt and garlic in a small bowl to form a paste; rub onto both sides of steak. Refrigerate the steak.
  • Place potatoes in a large pot, cover with water and bring to a boil over high heat. Cook until tender when pierced with a fork, 15 to 20 minutes, depending on the size of the potatoes. Drain, let cool for 10 minutes, then quarter.
  • While the potatoes cool, preheat grill or grill pan over medium-high heat. Oil the grill rack (see Tip) or pan. Grill the steak, turning once, until an instant-read meat thermometer inserted into the thickest part registers 140°F, about 10 minutes total on the grill or 16 to 20 minutes in a grill pan. Let rest for 5 minutes, then cut into 1/4-inch-thick slices.
  • Whisk vinegar, oil, cumin, pepper and the remaining 1/4 teaspoon salt in a large bowl. Add the steak and any accumulated juices, the potatoes, radishes, scallions and cilantro; gently toss to coat)
  • 1 Whole-Wheat Roll
  • 1 Teaspoon Butter, salted
  • Roasted Peach Sundaes (Preheat oven to 425°F. Coat a baking sheet with cooking spray. Toss peach halves with brown sugar and lemon juice, and place them cut-side-up on the prepared baking sheet. Roast until the peaches are tender, 20 to 30 minutes. If the juice on the pan begins to burn, add a little water and loosely cover the fruit with foil.
  • Top each peach half with a 1/2-cup scoop of frozen yogurt and a sprinkle of crumbled gingersnaps)

DAY 4

           BREAKFAST

  • 1 Cup 1% Milk
  • 1 Kiwi
  • 1 1/2 Cups Cheerios Cereal

           MORNING SNACK

  • 6 Ounces Nonfat Plain Yogurt
  • 1 Tablespoon Granola Cereal

           LUNCH

  • Nouveau Niçoise (Bring water to a boil in a 3- to 4-quart saucepan. Add green beans and cook until just tender and bright green, 1 to 2 minutes. Using a slotted spoon, transfer the beans to a colander, rinse under cold water and set aside in a large bowl. Carefully place potatoes and eggs into the boiling water. Cook the eggs until hard, 12 minutes. Using a slotted spoon, transfer the eggs to the colander, rinse under cold water until cool and set aside. Continue cooking the potatoes until fork-tender, 3 minutes more. Drain the potatoes; rinse under cold water until cool enough to handle.
  • Meanwhile, combine shallots, vinegar, mustard, salt and pepper in a small bowl. Slowly whisk in oil.
  • Cut the potatoes into quarters or eighths, depending on their size. Add to the bowl with the beans. Add greens, tuna and the dressing. Toss well. Peel the eggs and cut into wedges. Divide the salad among 4 plates. Top with egg wedges and olives. Serve immediately)
  • 1 Serving Whole-Wheat Pita Bread, small
  • 1 Cup Grapes
  • AFTERNOON SNACK
  • 1 Cup Blackberries
  • DINNER
  • 1 Whole-Wheat Roll
  • 1 Boneless Pork Chops with Mushrooms & Thyme
  • 3/4 Cup Cooked Pearled Barley
  • 1 Cup Steamed Green Beans
  • Ginger Crinkle Cookies

DAY 5

           BREAKFAST

  • 2 Scrambled Eggs
  • 2 Corn Tortillas
  • 2 Tablespoons Prepared Salsa
  • 1/2 Cup Grapefruit
  • 1 Cup 1% Milk

           MORNING SNACK

  • 1 Plum
  • 1 Fruit & Nut Granola Bar

           LUNCH

  • 1 Cup 1% Milk
  • Wasabi Salmon Burgers (Whisk soy sauce, wasabi powder and honey in a small bowl until smooth. Set aside. With a large chef’s knife, chop salmon using quick, even, straight-up-and-down motions (do not rock the knife through the fish or it will turn mushy). Continue chopping, rotating the knife, until you have a mass of roughly 1/4-inch pieces. Transfer to a large bowl. Add scallions, egg, ginger and oil; stir to combine. Form the mixture into 4 patties. The mixture will be moist and loose, but holds together nicely once the first side is cooked.
  • Coat a large nonstick skillet with cooking spray and heat over medium heat for 1 minute. Add the patties and cook for 4 minutes. Turn and continue to cook until firm and fragrant, about 3 minutes. Spoon the reserved wasabi glaze evenly over the burgers and cook for 15 seconds more. Serve immediately)
  • 1 Whole-Wheat Roll
  • 1/2 Cup Prepared Coleslaw
  • 1 Clementine

           AFTERNOON SNACK

  • 6 Ounces Nonfat Plain Yogurt
  • 1 Tablespoon Granola Cereal
  • 1 Cup Strawberries

           DINNER

  • Sirloin & Portobello Stew (Place steak in a medium bowl and sprinkle with flour; turn to coat. Heat oil in a large saucepan over medium-high heat. Add the steak (reserving excess flour) and cook, stirring once or twice, until browned on most sides and still pink in the center, about 3 minutes. Transfer to a plate and tent with foil to keep warm.
  • Add mushrooms, onions and tomatoes to the pan and cook, scraping up any browned bits, until the vegetables have released their juices, about 3 minutes. Sprinkle the reserved flour over the vegetables; stir to coat. Add green beans, broth, wine, thyme, salt and pepper; increase the heat to high and bring to a boil, stirring often. Reduce heat to a simmer and cook, stirring often, until the broth has thickened, about 5 minutes. Add the steak and any accumulated juices and cook, stirring often, until heated through, about 2 minutes)

         2 Tablespoons Low Calorie Caesar Salad Dressing

         1 Cup Tossed Salad Mix

         Peach & Blueberry Cobbler (Preheat oven to 350°F)

  • Place butter and oil in a 12-inch cast-iron skillet or a 9-by-13-inch baking pan. Heat in the oven until melted and fragrant, 5 to 7 minutes.
  • Meanwhile, combine flour, baking powder and salt in a large bowl. Add milk, sugar and vanilla; stir to combine.
  • Add the melted butter mixture to the batter and stir to combine. Pour the batter into the hot pan. Spoon peaches and blueberries evenly over the batter.
  • Return the pan to the oven and bake until the top of the cobbler is browned and the batter around the fruit is completely set, 50 minutes to 1 hour. Remove to a wire rack to cool for at least 15 minutes. Serve warm)

DAY 6

           BREAKFAST

  • 1 Cup 1% Milk
  • “EatingWell” Waffles (Stir whole-wheat flour, all-purpose flour, baking powder, salt and baking soda in a large bowl. Whisk buttermilk, the egg yolk, oil and vanilla (if using) in a separate bowl. Add the wet ingredients to the dry ingredients and stir with a wooden spoon just until moistened.
  • Beat the 3 egg whites in a grease-free mixing bowl with an electric mixer until soft peaks form. Add sugar and continue beating until stiff and glossy. Whisk one-quarter of the beaten egg whites into the batter. Fold in the remaining beaten egg whites with a rubber spatula.
  • Preheat a waffle iron. Brush the surface lightly with oil. Fill the waffle iron two-thirds full of batter. Cook until the waffles are crisp and golden, 5 to 6 minutes. Repeat with the remaining batter, brushing the surface with oil before cooking each batch – can be frozen and reheated in toaster on another day)
  • 1/3 Cup Strawberries

           MORNING SNACK

  • 1 Orange, medium

           LUNCH

  • Bacony Barley Salad with Marinated Shrimp (Cook bacon in a small saucepan over medium heat, stirring often, until crispy, about 4 minutes. Drain on paper towel; discard fat.
  • Add water and salt to the pan and bring to a boil. Add barley and return to a simmer. Reduce heat to low, cover and simmer until all the liquid is absorbed, 10 to 12 minutes.
  • Combine shrimp and lime juice in a large bowl. Add the cooked barley; toss to coat. Let stand for 10 minutes, stirring occasionally, to allow the barley to absorb some of the lime juice. Add tomatoes, onion, cilantro and the bacon; toss to coat. Add oil and pepper and toss again. Stir in avocado and serve)
  • 1 Cup 1% Milk
  • 2 Cups Romaine Lettuce, shredded
  • 2 Pieces Wasa rye crispbread crackers
  • 1 Pear, medium

           AFTERNOON SNACK

  • 2 Cups Popcorn, air popped
  • 1 Tablespoon Grated Parmesan Cheese

           DINNER

  • 1 Cup Steamed Cauliflower
  • Oven-Fried Chicken
  • 3/4 Cup Cooked Quinoa
  • 1 Cup Grapes

DAY 7

           BREAKFAST

  • 1 Cup 1% Milk
  • 1 1/2 Cups Multigrain Cheerios Cereal
  • 1 Banana, small

           MORNING SNACK

  • 6 Ounces Nonfat Plain Yogurt
  • 1/4 Cup Strawberries
  • 2 Tablespoons Walnuts

           LUNCH

  • 3 Ounces Chicken Breast, Cooked Without Skin
  • 1 Whole-Wheat Roll
  • 3 Ounces Carrot Sticks
  • Papaya-Avocado Salad (Toss papaya, avocado, jicama (Mexican yam), walnuts and raspberry vinaigrette in a medium bowl and serve)
  • 1 Cup 1% Milk

           AFTERNOON SNACK

  • 1 Ounce Dry Roasted Salted Peanuts
  • DINNER
  • 1 Cup Blueberries
  • 2 Ounces Romaine Lettuce, shredded
  • 2 Tablespoons Low Calorie Caesar Salad Dressing
  • Gnocchi with Tomatoes, Pancetta & Wilted Watercress (Put a large pan of water on to boil.
  • Cook pancetta in a large nonstick skillet over medium heat, stirring occasionally, until it begins to brown, 4 to 5 minutes. Add garlic and cook, stirring, for 30 seconds. Add tomatoes, sugar and crushed red pepper and cook, stirring, until the tomatoes are almost completely broken down, about 5 minutes. Stir in vinegar and salt. Remove from the heat.
  • Cook gnocchi in the boiling water until they float, 3 to 5 minutes or according to package directions. Place watercress in a colander and drain the gnocchi over the watercress, wilting it slightly. Add the gnocchi and watercress to the sauce in the pan; toss to combine. Serve immediately, with Parmesan)
  • 1 Whole-Wheat Roll

There you have it. Eating well and losing weight has never been so good.Keep this diet up for a couple of weeks and you’ll see great results.

Happy Weight Loss!

 

 

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