7 Day Rotation Diet to Lose Weight

 


If you need to lose weight sensibly, try our 7 day rotating diet plan.  By limiting calorie intake while providing foods that you like, we are able to create a 7 day rotation menu that will help you lose 1 to 2 pounds each week.

How do we know how many calories it will take to help you lose weight? By taking our brief survey that we provide, we know the type of diet plan that will work best for you and what the calorie limitation will be. Our online diet plans are easy to follow and rotate every Monday morning. All you need to do to follow the rotation diet is click on the special link that we send you and you will instantly connect to your online diet plan.

In additional to the rotation diet plan, you also get another online diet plan that we call the ePlan. The ePlan is just like the rotating diet plan except that it does not change. So we offer you 2 sets of diet plans, a rotating diet plan and a plan that doesn't rotate.

Below is one sample day of our 7 day rotation plan

     

Food item

Calories
  Breakfast

Cold Cereals ........ with 1% milk

Raisin Bran, Shredded Wheat, Kellogg's Frosted Flakes, Trix or favorite cereal


200

1 cup of sliced strawberries or sliced cantaloupe or favorite fruit with 1 serving of whipped cream .... (whip cream optional)

75

1 cup of water or coffee

0
 

   Lunch

1 1/2 cup of low salt chicken noodle soup - Healthy Choice or Campbell's Healthy Request

120

Spinach Salad / Chicken Spinach Salad:
  • 1 cup chopped spinach
  • 1/2 cup shreeded carrots
  • 1/4 cup alfalfa sprouts
  • 2 teaspoons olive oil and 2 tablespoon vinegar

Toss ingredients and place in plastic bowl for lunch. You can also add sliced chicken 2 ounce breast (optional .... add 60 calories)


200

5 Ginger Snaps or Breakfast Cereal bar


140

   Mid Afternoon Snack

Slim Fast shake or blend:

  • 1/2 cup orange cup
  • 1 banana
  • 1/2 cup slice strawberries (optional)

Add 1 serving whip cream to blended drink. Place in plastic container and refrigerate till late afternoon

 



200
   Dinner

Lasagna (frozen from Lean Cuisine or Weight Watcher Smart Choice)

OR

350
Lasagna made at home:

Ingredients:

* 12 Lasagna Noodles
* 2 Boxes Chopped Spinach
* 2 Cloves Crushed Garlic
* 1 Tb. Olive Oil
* 1 1/2 Cups Ricotta Cheese
* 1/2 Cup Parmesan Cheese
* Spaghetti Sauce
* Mozzarella Cheese
 

  • Cook lasagna noodles according to directions on packet
     
  • Mix Ricotta Cheese, Garlic, Olive Oil, Cooked Spinach, and Parmesan Cheese in a large bowl
     
  • Spread spaghetti sauce on the bottom of a large glass dish (enough to prevent the noodles from sticking)

     
  • Put four of the pasta noodles on the sauce so that they form one flat sheet

     
  • Then repeat the past two steps two more times, sprinkling mozzarella cheese between the sauce and the noodles
     
  • Sprinkle shredded Mozzarella liberally on the top and a little bit of parmesan
     
  •  Bake at 350 degrees for one hour

     
  • Let sit for 20 minutes before serving or refrigeration
  
1 half cup of frozen or fresh peas 
 

100
1 cup of Sugar Free Jello with whip cream

30

If you like us to create a diet plan just for you that will help you lose 1 to 2 pounds per week, please click Personal Diet Plan .

 

 

 

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Personal Diet Plan