this is a diet program for nutritional healthy weekly foods. HOW TO LOSE WEIGHT FAST 10Kg in 10 Days https://youtu.be/aGtwMA5_mUo via @YouTube

1. 1 | P a g e
7 DAYS DIET PROGRAM
Day 1
Breakfast:
Strawberry Parfait: 1 cup fat-free low-sugar strawberry yogurt, 1/3 cup low-fat
granola,
and 1 1/4 cup chopped strawberries (fresh or frozen and thawed) layered in a
tall glass
[Substitute strawberries with blueberries, raspberries, or blackberries.]
1 cup calcium- and vitamin D-fortified orange juice
Snack:
1 cup 1% milk, warmed and flavored with a dash of vanilla or almond extract
(or add to coffee for a low-fat latte)
Lunch:
Bagel Melt: Halve a 4-ounce 100% whole wheat bagel. Top one side with 3
slices tomato, 1 slice red onion, and 2 ounces reduced-fat cheese. Broil until
cheese bubbles. Top with remaining bagel half.
Cole Slaw: 1 cup shredded cabbage mixed with 1 tablespoon low-fat salad
dressing
Snack:
20 baby carrots and 1/2 medium apple, sliced, with 2 tablespoons chunky
peanut butter
Dinner:
Broiled Halibut with Corn Salsa: Brush a 5-ounce halibut steak with juice 1/2
lemon and seasonwith freshly ground black pepperand salt to taste. Place
halibut on broiler pan 4" from heat and broil 10 minutes per inch of thickness or
until fish flakes easily. Top with 1/2 cup cornsalsa.
2/3 cup cooked instant brown rice mixed with 1/3 cup cooked green peas
15 asparagus spears saut? in 2 teaspoons olive oil with 1 clove garlic, minced.
[Substitute asparagus with 3 cups zucchini or 2 1/4 cups eggplant cubes.]

2. 2 | P a g e
Snack:
1 cup canned mandarin oranges, drained and topped with 1 teaspoon
crystallized ginger
DAY 1 NUTRITIONAL INFO:1,787 cal, 94 g pro, 237 g carb, 51.5 g fat, 14
g sat fat, 93 mg chol, 37 g fiber, 1,393 mg sodium
Day 2
Breakfast:
1 cup shredded-wheat cereal with 2/3 cup 1% milk topped with 2 tablespoons
slivered almonds and 2 tablespoons sweetened dried cranberries or raisins
1/2 cup cubed honeydew melon
Snack: 1/2 cup grapes
3/4 cup 1% milk with a shot of espresso
Lunch:
Shrimp Wrap: Fill a 10 1/2" flour tortilla with 3 ounces cooked shrimp, 2 slices
avocado, 1/4 cup canned black beans (rinsed and drained), 1/4 cup chopped
lettuce, and 2 tablespoons salsa. [ Substitute shrimp with 2 ounces grilled
chicken or 1 1/2 ounces reduced-fat cheese.]
Snack: 1/2 cup cubed cantaloupe
16 ounces Crystal Light or other low-calorie fruit-flavored drink
Dinner:
Rainbow Rigatoni: Combine 1 1/2 cups cooked rigatoni with 1/2 cup cooked
broccoliflorets, 1/2 cup cooked cauliflower florets, 1/4 cup chopped sun-dried
tomatoes, 1 tablespoonextra virgin olive oil, and 1 tablespoon freshly squeezed
lemon juice. Top with 1 tablespoonreduced-fat grated Parmesan cheese.
10 leaves Romaine lettuce drizzled with 2 tablespoons fat-free creamy Caesar
dressing
Snack: 2 whole wheat fig bar cookies
1 medium red pear
1 cup 1% milk

3. 3 | P a g e
DAY 2 NUTRITIONAL INFO:1,803 cal, 72 g pro, 270 g carb, 48 g fat, 10 g
sat fat, 77 mg chol, 33 g fiber, 1,689 mg sodium
Day 3
Breakfast:
Vegetable Frittata: Preheat oven to 350°F. Coat 4-5" glass or ceramic pie pan
with cooking spray. Blend 1/2 cup liquid egg substitute, 2 tablespoons grated
carrots, 3/4 cup leftover vegetables (such as broccoli, asparagus, or zucchini),
and 2 ounces reduced-fat cheese. Pour mixture into pan and bake until firm,
about 20 minutes.
1 slice 100% whole wheat toast with 2 teaspoons jam
Snack:
1 cup low-sodium V8 juice or tomato juice
Lunch:
Tuna Sandwich: Mix 3 ounces drained water-packed tuna with 1 tablespoon
reduced-fat mayonnaise and 2 tablespoons finely chopped celery. Spread on 2
slices 100% whole wheat bread with lettuce and 2 slices tomato.
10 baby carrots
Snack:1 kiwifruit
1 cup 1% milk
Dinner:
Lamb and Couscous:1 broiled 4-ounce lamb chop or 3-ounce pork chop,
trimmed, atop 1 cup cooked couscous(prepared per package directions)
1 cup spinach sauté ed in 1 teaspoonolive oil with 1 clove garlic, minced
Tomato and Cucumber Salad: Chop 1 tomato, mix with 6 slices cucumber, and
top with 2 teaspoons vinaigrette.
Snack:
1/4 cup mixed nuts combined with 2 teaspoons semisweet chocolate chips
DAY 3 NUTRITIONAL INFO:1,807 cal, 127 g pro, 185 g carb, 62 g fat, 18 g
sat fat, 160 mg chol, 34 g fiber, 1,929 mg sodium

4. 4 | P a g e
Day 4
Breakfast:
Oatmeal: Cook1/2 cup rolled oats in 3/4 cup 1% milk. Add 1 tablespoonbrown
sugar and a dash of both ground cinnamon and almond extract. Top with 2
tablespoons fat-free half-and-half or 1% milk.
6 ounces calcium- and vitamin D fortified orange juice
Snack:1/2 cup watermelon chunks
Lunch:
All Veggie "Spaghetti": Top 2 cups cooked spaghetti squash with 2/3 cup pasta
sauce and 2 tablespoons reduced-fat grated Parmesan cheese. [Substitute squash
with 2 1/2 cups steamed brussels sprouts or 2 cups roasted acorn squashcubes.]
Tossed Salad: 2 cups dark green, leafy lettuce, 5 cherry tomatoes, 3 tablespoons
chopped red onion, and 2 tablespoons low-calorie Italian dressing
Snack:
Guacamole and Chips: Blend 1/2 cup avocado cubes, 1/4 cup chopped tomato, 1
tablespoon canned chopped green chile peppers, 2 tablespoons chopped fresh
cilantro, and salt and freshly ground black pepper to taste. Eat dip with 16 baked
corn tortilla chips and 1/2 cup jicama strips.
Dinner:
4-ounce boneless, skinless chicken breast, roasted
Brussels Sprouts and Potatoes:Rub 4 ounces small red potatoes and 1 1/4 cups
fresh brussels sprouts with 2 teaspoons olive oil and 1 clove garlic, minced.
Bake at 350°F 25 minutes.
[ Substitute brussels sprouts with 2 sliced red or yellow bell peppers]
Glazed Carrots:Combine 1 cup steamed sliced carrots with 1 tablespoonorange
juice and 1 teaspoonhoney.
Snack: Mini Trail Mix: 2 tablespoons chopped dried apricots and 2 teaspoons
slivered almonds
DAY 4 NUTRITIONAL INFO:1,790 cal, 76 g pro, 269 g carb, 45.5 g fat, 8 g
sat fat, 115 mg chol, 50 g fiber, 2,171 mg sodium

5. 5 | P a g e
Day 5
Breakfast:
1 slice 100% whole wheat toast topped with 1 tablespoon peanut butter, 1/4 cup
fat-free cottage cheese, and 1/2 cup pineapple chunks
Snack:1 medium apple
Lunch:
Deli Sandwich: 2 ounces lean roast beef, turkey breast, or ham on 2 slices 100%
whole wheat with 1 teaspoon mustard and 2 leaves lettuce
1 cup sliced cucumbers marinated in vinegar and spices
Snack:
1/2 cup carrot-raisin salad
1 cup 1% milk
Dinner:
1 slice cheese pizza topped with 1/3 cup red bell pepper slices, 1/3 cup sliced
mushrooms, and 1 medium tomato, sliced
Baby Greens with Pears: Slice 1/2 large red pear. Combine with 3 cups baby
greens (or any leaf lettuce), 2 tablespoons sweetened dried cranberries, and 3
tablespoons low-calorie sesame-ginger dressing.
Snack:1 cup sorbet with 1/2 cup fresh or frozen and thawed blueberries and 5
vanilla wafers
DAY 5 NUTRITIONAL INFO:1,794 cal, 67 g pro, 278 g carb, 46 g fat, 12 g
sat fat, 95 mg chol, 30 g fiber, 2,298 mg sodium
Day 6
Breakfast:
1 large egg, scrambled and 1 medium tomato, sliced, with a 100% whole wheat
English muffin, toasted, topped with 1 teaspoonjam
6 ounces grapefruit juice
Snack:
6 ounces fat-free plain yogurt flavored with 1 teaspoonjam

6. 6 | P a g e
Lunch:
Grilled Cheese and Roasted Red Pepper Sandwich: Layer 1 1/2 ounces Cheddar
cheese, 1/3 cup drained roasted red peppers, and 1 teaspoonmustard on 2 slices
100% whole wheat bread. Grill in non-stick skillet over medium heat.
1 1/2 cups reduced-sodiumvegetable soup with 1/4 cup added vegetables
(leftovers or frozen vegetables, such as chopped broccolior spinach)
Snack:1 cup baby carrots
1 cup 1% milk
Dinner:
4 ounces roasted and trimmed pork tenderloin [Substitute 4 ounces roasted
boneless, skinless chicken breast, 4 1/2 ounces baked halibut, 3 ounces filet
mignon, or 5 ounces scallops saute in 1 teaspoonbutter.]
1/2 cup Smashed Red Potatoes:Boil 4 ounces small red potatoes until tender.
Drain and mash with 3 tablespoons 1% milk and 2 teaspoons butter.
1 cup steamed broccoliflorets
1 cup 1% milk
Snack:
1 small (2 ounce) low-fat bran muffin topped with 2 tablespoons apple butter
[Substitute apple butter with 1 tablespoonjam or 2 tablespoons fat-free cream
cheese.]
1 large orange
DAY 6 NUTRITIONAL INFO:1,794 cal, 99 g pro, 233 g carb, 52 g fat, 23 g
sat fat, 402 mg chol, 30 g fiber, 2,017 mg sodium
Day 7
Breakfast:
Lemon-Blueberry Pancake: Prepare low-fat pancake mix per package
directions, adding 1/4 cup blueberries and 1/2 teaspoon lemon extract to batter.
For a berry topping, heat 1 cup frozen blueberries in saucepan over medium
heat until they begin to thaw. Combine 1 tablespooncornstarch and 2
tablespoons water. Add to pan and bring to a gentle boil. When berries have
thickened, remove from heat and top hot pancakes.

7. 7 | P a g e
Snack:
1 banana, sliced and sprinkled with ground nutmeg
1/2 cup 1% milk flavored with a dash of almond extract
Lunch:
Chili-Topped Sweet Potato:Microwave a 5-ounce sweet potato and top with 1/2
cup low-fat vegetarian chili
Snack:
1 cup snow peas or 2 1/2 cups broccoliflorets dipped in 2 tablespoons low-fat
ranch dressing
Dinner:
Chicken Fajita: Sauté 4 ounces skinless chicken breast strips, 1 red bell pepper,
cut into strips, and 1 medium onion, sliced, in 1 teaspoonolive oil, until chicken
is cooked and vegetables soften. Mix in 2 tablespoons fajita sauce and cook
until heated through. Pour mixture into a warmed 10.5" diameter flour tortilla,
top with 2 tablespoons fat-free sour cream, and roll up.
2/3 cup cooked instant brown rice
Snack:
1 ounce almonds combined with 2 teaspoons semisweet chocolate chips
4 dried apricot halves
DAY 7 NUTRITIONAL INFO:1,797 cal, 85 g pro, 261 g carb, 44 g fat, 8 g
sat fat, 127 mg chol, 32 g fiber, 1,809 mg sodium