2 week weight loss diet plan
Here is our very effective weight loss dietary plan. Take the challenge and give it a go for 2 weeks and see how much weight you can lose.
Day 1
Breakfast: handful of wheat-based cereal (Bran flakes or Shreddies), skimmed milk, apple.
Mid-morning snack: peach.
Lunch: pasta with tuna (a handful), salad.
Mid-afternoon snack: Banana.
Dinner: Grilled chicken, steamed asparagus and Broccoli.
After dinner snack: low-fat yoghurt.
Drinks: 1ltr water, 1 coffee, 2 herbal teas.
DAY 2
Breakfast: handful of wheat-based cereal, skimmed milk, apple.
Mid-morning snack: pear.
Lunch: 2 slices whole meal bread, 1 chicken breast, green salad. 1 teaspoon low fat salad cream or extra low fat mayonnaise.
Mid-afternoon snack: Banana.
Dinner: grilled chicken, steamed mange tout, watercress & spinach salad.
After-dinner snack: low fat yoghurt.
Drinks: 1ltr water, 1 coffee, 2 herbal teas
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DAY 3
Breakfast: porridge, skimmed milk.
Mid-morning snack: blueberries.
Lunch: cooked chicken, small handful of Quinoa or Bulgar wheat or cous cous, green salad.
Mid-afternoon snack: 2 sugar-free oatcakes, cottage cheese.
Dinner: grilled Beef fillet, steamed broccoli & cauliflower.
After-dinner snack: low-fat yoghurt.
Drinks: 1ltr water, 1 coffee, 2 herbal teas.
DAY 4
Breakfast: scrambled eggs (1 yolk, 3 egg whites) 2 slices whole meal toast.
Mid-morning snack: mixed berries.
Lunch: Tin of Mackerel with 2 slices of whole meal bread.
Mid-afternoon snack: Banana, small handful unsalted nuts.
Dinner: grilled, baked or steamed trout or salmon (1 fillet), steamed asparagus, mixed salad.
After-dinner snack: Yoghurt.
Drinks: 1ltr water, 1 coffee, 2 herbal teas.
DAY 5
Breakfast: 2 medium Boiled eggs, 2 slices of whole meal toast.
Mid-morning snack: strawberries.
Lunch: Turkey salad sandwich (2 slices whole meal bread).
Mid-afternoon snack: crisp bread or rice cake with small handful cottage cheese.
Dinner: Turkey & vegetable stir-fry. Flavoured with soy sauce, lime juice and chilli
After-dinner snack: low-fat yoghurt.
Drinks: 1ltr water, 1 coffee, 2 herbal teas
DAY 6
Breakfast: muesli (no added sugar), skimmed milk.
Mid-morning snack: raspberries.
Lunch: lentil soup, 1 whole meal roll, an apple.
Mid-afternoon snack: Banana.
Dinner: Turkey mince with Bolognese sauce with a pepper, an onion and handful of mushrooms. This could also be made into a chilli by adding chilli powder and kidney beans.
After-dinner snack: handful soya nuts.
Drinks: 1ltr water, 1 coffee, 2 herbal teas
DAY 7
Breakfast: Handful of cereal, skimmed milk.
Mid-morning snack: an apple.
Lunch: chicken or tuna sandwich (2 slices of whole meal bread).
Mid-afternoon snack: 2 oatcakes with small portion of cottage cheese.
Dinner: grilled salmon, salad.
After-dinner snack: grapes.
Drinks: 1ltr water, 1 coffee, 2 herbal teas.
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DAY 8
Breakfast: handful of wheat-based cereal, skimmed milk, apple.
Mid-morning snack: orange.
Lunch: baked potato, low-fat cheese, tomato salad.
Mid-afternoon snack: portion of fruit.
Dinner: chicken, tomato & veg casserole.
After dinner snack: 2 plums.
Drinks: 1ltr water, 1 coffee, 2 herbal teas.
DAY 9
Breakfast: toasted bagel, baked beans.
Mid-morning snack: cherries.
Lunch: turkey sandwich on whole meal bread, green salad.
Mid-afternoon snack: banana.
Dinner: grilled fillet steak, mixed salad.
After-dinner snack: low-fat yoghurt.
Drinks: 1ltr water, 1 coffee, 2 herbal teas.
DAY 10
Breakfast: porridge, skimmed milk.
Mid-morning snack: kiwi fruit.
Lunch: turkey, sandwich. Mixed salad.
Mid-afternoon snack: orange.
Dinner: omelette with peas and sweetcorn, mixed salad.
After-dinner snack: low-fat yoghurt.
Drinks: 1ltr water, 1 coffee, 2 herbal teas.
DAY 11
Breakfast: Cereal with skimmed milk.
Mid-morning snack: orange.
Lunch: pasta with tuna/tomato sauce, green salad.
Mid-afternoon snack: apple.
Dinner: baked white fish (cod, haddock, coli), steamed French beans & baby corn.
After-dinner snack: low-fat yoghurt.
Drinks: 1ltr water, 1 coffee, 2 herbal teas.
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DAY 12
Breakfast: scrambled eggs (1 yolk, 3 egg whites) 2 slices whole meal toast.
Mid-morning snack: raspberries.
Lunch: grilled chicken, basmati rice, mixed salad.
Mid-afternoon snack: toasted bagel, cottage cheese.
Dinner: grilled, steamed or baked in foil salmon, spinach (steamed of boiled in a little water).
After-dinner snack: yogurt.
Drinks: 1ltr water, 1 coffee, 2 herbal teas.
DAY 13
Breakfast: 2 boiled eggs with 2 slices whole meal bread.
Mid-morning snack: kiwi fruit.
Lunch: Jacket potato and low fat cheese with salad.
Mid-afternoon snack: Small handful of unsalted nuts.
Dinner: Chicken or Turkey & veg stir-fry.
After-dinner snack: low-fat yoghurt.
Drinks: 1ltr water, 1 coffee, 2 herbal teas.
DAY 14
Breakfast: Cereal with skimmed milk.
Mid-morning snack: strawberries.
Lunch: roast fillet beef, boiled potatoes (a handful), and steamed mixed veg.
Mid-afternoon snack: crisp bread, cottage cheese.
Dinner: grilled trout or salmon or white fish with steamed veg and mixed salad.
After-dinner snack: 1 apple.
Drinks: 1ltr water, 1 coffee, 2 herbal teas.
You can swap some days around to suit your schedule but this plan will give you variety in your diet and enable you to lose weight effectively.
Use spices rather than salt to flavour food. Lazy chillis in a jar are good for flavouring a lot of meals.
Any leftover veg use as a side dish for any meals, also if there are leftovers from an evening meal put these in a plastic container and have for lunch the next day.
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