7 Day Healthy Meal Plan
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17-Day
Easy
Lose weight fast with this seven-day heaLthy eating pLan
Trainer Jay Cardiello CreaTed This seven-day eaTing plan To
Eating Plan
help his celeb clients aChieve Their lean hollywood looks.
The idea is To swiTCh up your Carb inTake ThroughouT The
week—alTernaTing low-Carb days wiTh moderaTe days—To
keep your meTabolism humming and lose weighT fasT. plus,
you’ll always feel full and have energy To spare.
DAYS 1 and 2
Breakfast
Omelet with 4 egg whites, 1 whole egg,
1/4 c minced broccoli or asparagus, 1 tsp
shredded low-fat cheese
1 c plain coffee or green tea
12 oz water
snack
1/4 c plain nonfat yogurt and 6 cherries
OR
12 oz protein shake with 1 scoop protein
powder (low-carb, low-sugar, less than
115 calories)
20 oz water
DAYS 3 to 7
Lunch
Breakfast
snack
6 oz grilled chicken breast
Omelet with 4 egg whites and minced
8 almonds
3 c lettuce with 2 tbsp light or low-fat
asparagus and 1 slice plain whole-wheat
OR
dressing
toast
6 cherries
OR
OR
1/2 c steamed broccoli, asparagus, green
12 oz protein shake and 1 apple with 1
apple with 1 tbsp natural peanut butter
beans, peas, or carrots
tbsp natural peanut butter
20 oz water
20 oz water
1 c green tea
Dinner
12 oz water
snack
Pick one: 6 oz sirloin steak, beef
8 almonds
burger, grilled chicken or turkey; 8 oz
snack
OR
tuna, salmon, or freshwater fish
1/4 c plain nonfat yogurt with 1/2 c
12 oz protein shake
WITH
mixed berries or 6 cherries
OR
1/4 c steamed brown rice
OR
apple or banana with 1 tbsp natural
8 almonds
3 c lettuce with 2 tbsp fat-free dressing
peanut butter
20 oz water
1/2 c mixed vegetables or 1 c broccoli
20 oz water
2 tbsp honey mustard
Lunch
Dinner
Pick one: small sweet potato, small
20 oz water
8 oz grilled chicken, beef, turkey,
baked potato, 1/4 c brown rice, 1 slice
or Boca burger (no bread/bun)
whole-wheat pita or bread
snack
WITH
1/4 c plain nonfat yogurt with 1/2 c
1/2 c steamed broccoli or asparagus
Pick one: 6 oz tuna in water; grilled
berries
3 c plain lettuce with 2 tbsp fat-free
OR
chicken, tuna or turkey; turkey or Boca
burger (no bread or bun)
1/4 c cottage cheese with 1/2 c berries
dressing, lemon juice, or balsamic
vinegar
2 c plain lettuce with 2 tbsp lemon juice
or low-fat balsamic vinaigrette
20 oz water
1 c broccoli with 2 tbsp honey mustard
snack
1/4 c cottage cheese with 1/2 c mixed
20 oz water
berries or 6 cherries
EAT TO LOSE POUNDS
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Parent category: Life