7 day diet plan Essay

There is a general opinion that sports is important when losing weight. I can tell you that you can lose weight without exercising.

The key to fat and weight reduction is a negative calorie balance, which means we need to consume more calories/energy than we consume.

The easiest and most effective way to regulate a negative energy balance is through our diet. Not for nothing in English it says, "Abs are made in the kitchen“, which means as much as",, is taken off in the kitchen".

Because we see the fact time: 60 minutes strength training or 30 minutes of Jogging will burn around 300 kcal, which is as much as a sandwich. Theoretically, it would be easier to eat a roll less than an hour in the gym; -).


What can I eat to lose weight? Do you know a free diet plan? How much can I lose in a week? All the questions that often reach us. For fear of losing 3 to 4 kilos, many people fall into unhealthy Crash diets or swallow dubious diet pills. Get your hands off it!

Firstly, it is unhealthy to take more than 0.5 to 1 kilos per week and secondly, a healthy and balanced diet is much easier to maintain. Whether you want to lose weight with less carbohydrates (Low Carb diets), less fat, with an intense Fitness Plan or in a diet group, is of course left to you. A diet must fit your everyday life and your needs.


Five daily meals

A calorie amount of approximately 1",200 to 1",400 kcal per day

Consisting of lean protein, healthy fats and complex carbohydrates.

The recommended diet dishes are well-suited for the office. They can be prepared quickly or are easy to prepare in the office kitchen.




Bircher Muesli

4 tablespoons of kernel oatmeal with 100 ml of 1.5% milk, 2 tablespoons of 1.5% natural yoghurt, 2 tablespoons of skim, 1 grated apple, 1 tablespoons of chopped hazelnuts and 1 tablespoons of sunflower seeds. With a pinch of cinnamon and a few splashes of lemon taste.

1 serving delivers 450 kcal.

to diet recipe


1 large Apple (about 200 g) delivers 104 kcal.


Jacket potatoes with cottage cheese

Cook 250 g of small, hard-boiled potatoes in salted water. Stir 250 g of lean curd with mineral water creamy, season with leek onions, herbs, pepper, salt and a few drops of linseed oil.

1 serving delivers 360 kcal.

to diet recipe


Vegetable Sticks with herb quark

220 g of fresh vegetables, for example carrots, peppers, cucumber, Kohlrabi or celery wash, clean and cut into finger-long pieces. Dip in 125 g of 0.2% herbal curd and nibble.

1 serving delivers 125 kcal.

to diet recipe


Vegetable stir-fry with Turkey breast

Cook 25 g of rice (unsalted rice or wild rice) as described. Cut an onion and 250 g of vegetables small and fry in 1 tbsp olive oil. Fry 100 g of turkey breast fillet cut into strips. Season with pepper, salt and spices.

1 Portion delivers 310 kcal.

to diet recipe


Build a one-hour, quick walk into your day: for example, run a round in the lunch break or take a walk in the evening. Alternatively, you can also take a part of your journey on foot. For example, get out one or two stations rather and run the Rest home. Read here how you bring more movement into your everyday life.

New Habit:

Get used to drinking 8 glasses of 250 ml water or tea (without sugar) every day. Drinking water helps you lose weight and increases your performance and concentration. Don't You also thinking about Your diet goals. Our diet checklist helps you.






3 TABLESPOONS low-fat quark, 100 g 1.5% plain yoghurt, 1 TSP honey, 1 chopped or grated Apple and 1 tablespoon of sunflower seeds until creamy.

1 serving delivers 331 kcal.

to diet recipe


Two medium-sized Kiwis, deliver about 85 kcal.


Bean-Feta Cheese Salad

Wash 1 tin (250 g) of white beans and drain, add 1 finely cut small onion and 2 small tomatoes and crumble 100 g of sheep's cheese over it.

Season with a Dressing of 2 tbsp olive oil, some chili powder or Tabasco, fresh parsley, some lemon juice and salt & pepper and let go for half an hour in the fridge.

1 serving delivers 660 kcal.

to diet recipe


1 piece (approximately 200 g) Cantaloupe melon delivers 100 kcal.


Colorful Vegetable Soup

To your favorite small-cut vegetables (if you want to go quickly, take frozen vegetables), you give about 1 Liter of water and 2 tablespoons of vegetable broth and cook the vegetables until it is bite-proof.

Seasoned with fresh pepper, finely chopped parsley and a few splashes of soy sauce. To a large plate of soup you eat a slice of wholemeal bread, thinly coated with cream cheese.

1 serving of bread delivers about 250 kcal.

to diet recipe


In the morning after getting up or in the evening: bring your abdominal muscles in shape with abdominal exercises. You only get a tight stomach through a combination of fitness exercises and calorie-reduced nutrition.

By the way: The muscles should burn a little. Start with 10 to 15 repetitions and get a little bit more every day. Here You will find exercise videos for a tight belly.

New Habit:

Take your mind today to chew all meals thoroughly and slowly. The feeling of sadness only becomes apparent after about 20 minutes, who eats slowly, takes less calories.

Also chew every bite about 40 times. A study has shown that you are so tired and the feeling of sadness lasts longer. Read here how you get tired with slow chewing faster.





Protein Banana Shake

Cut 1 banana small and add 150 g of lean curd, 400 ml of cold water and 1 teaspoon of honey into a blender and mix until it is a creamy Shake. Depending on your preference, liquid or creamy consistency, You can vary the amount of water.

1 serving delivers 250 kcal.

to diet recipe


1 large Apple (about 200 g) delivers 104 kcal.


Fruity Carrot Soup

6-7 wash carrots (peel if necessary)and cut small. Fry a half onion in 1 tbsp olive oil glassy. Add the carrot slices and fry for two to three minutes. Add about 500 ml of water, 2 tsp vegetable broth and juice to an Orange and cook until the carrots are soft.

Puree everything with a mix stick, season with pepper, salt and 2-3 tablespoons of lean curd. There is also a slice of wholemeal bread, thinly coated with cream cheese.

1 large plate of bread delivers 280 kcal.

to diet recipe


Banana Quark

150 g of lean curd with some water (preferably bubbling water). Cut a banana small or crush and stir with 1 teaspoon of honey under the curd.

1 Portion delivers 213 kcal.


Salmon fillet with broccoli

Place 150 g of salmon fillet in a thinly coated aluminium foil and season with fresh pepper, fresh herbs, a small cut spring onion and some lime juice.

Cook in the oven at 180 °C for about 15 minutes. Add 200 g of broccoli (fresh or frozen) briefly in a little olive oil and season with pepper and salt.

1 serving delivers 407 kcal.

to diet recipe


Swimming, cycling, Nordic Walking: today it's all about endurance. Get on your bike or go for a Swim. Don't get too upset, but you can come up with something but a blow.

Today's cardio session may take 30 to 60 minutes! Read on the running tips for beginners, swimming tips or Aquafitness for slimming and beginner tips for Nordic Walking.

New Habit:

Today's Exercise is quite simple: Eat it in peace and without distraction. Studies show that we are too distracted when watching TV, reading or listening to music next to the food. We can estimate the amount of food we eat worse and eat more than necessary.

Take time to eat. Serve the food on nice dishes and a table. By the way, do not watch TV, read or even worse, work at the Computer. Concentrate on Your food and enjoy in peace and aware.


Day 4: drink More

In the morning you should prepare your daily amount of drink: about 2.5 liters of sugar-free drinks should create. So they are sated lighter and longer, metabolism and fat loss work ideally.

Morning: Avocado-Smoothie

Pour ½ Avocado with 150 ml of coconut milk and 100 ml of water.

With honey and lime juice to taste. Approx. 490 kcal, E 4 g, F 48 g, KH 12 g

Lunch: Cauliflower Curry Soup


¼ Cauliflower

2 TSP Oil

1 pinch of ground cumin

½ TSP curry powder

30 ml vegetable broth

2 TBSP lime juice

60 g salmon fillet (without skin)

40 g whole milk yogurt

5 g cornflour



grated rind of ½ Biolimette

1 TL Mango-Chutney

½ Teaspoon of almond leaves


Cauliflower cut small. Fry in 1 teaspoon of oil. Sweat into cumin and Curry. Wipe off with broth and juice, approx. Garen. Roll the fish. Approximately ¼ of the coal. Yogurt and starch mix. Remove the pot from the heat, puree. Add yogurt, about 3 Min. simmer, season.

Rest of cabbage. Fish in 1 teaspoon oil 2-3 Min. fry, season, sprinkle with lime peel. Soup with 1 teaspoon of Chutney, salmon and almonds. Approx 340 kcal, E 20 g, F 21 g, KH 13 g

Dinner: Zucchini salad with broccoli Pesto

Plane 100 g of Zucchini very thin. 10 g of small rake cut. Mix both together. Cook 100 g of broccoli in salted water.

Season with ½ clove of garlic, 15 g of almonds, 10 g of Parmesan and 15 ml of oil. Mix broccoli Pesto and Zucchini salad, season. CA. 370 kcal, E 20 g, F 24 g, KH 13 g


Day 5: change to hearty breakfast

Way with the jam bread: Start in the morning with eggs or cottage cheese. Tired of lunch!

In the morning: Classic scrambled eggs with chives

½ Bunch of chives cut into small chunks. With 3 eggs and 2 TABLESPOONS milk, season to taste. Heat 10 g of Margarine in a pan, stir in eggs.

Serve on whole wheat bread. Ca. 300 kcal, E 20 g, F 26 g, KH 2 g

Lunch: Carrot Patties


100 g carrots

50 g potatoes

1 Egg (Size M)

5 g cornflour



¼ Bunch of chives

2 TBSP Oil

50 g Zucchini

3 TSP olive oil

1 Krause, tomato, (approx. 125 g)

½ Biozitrone

50 g

25 ml of milk

1 Pinch Of Sugar

10 g Rauke


Carrots and potatoes coarsely grated. Carrots, potatoes, Egg and starch mix, season to taste. Wash the chives, cut them into small chunks and lift them under the roast mass. Heat oil in a pan. Frying forms and from both sides about 10 Min. sear.

Cut Zucchini into thin slices, season. Heat olive oil in a pan. Sauté Zucchini in it. Cut tomato into slices. Remove lemon zest, squeeze. Mix with lemon zest, 1 teaspoon of juice and milk. Season with sugar, salt and pepper. Fry with tomato, zucchini and rocket. Pour lemon sauce over it. Approx. 480 kcal, E 6 g, F 42 g, KH 19 g

In The Evening: A Wild Herb Soup

1 Egg 10 Min. Cook",roll. Cut 1 leek onion small, add 1 tablespoon of Margarine. 10 g of flour in it sweat. Add 200 ml of vegetable broth and 50 g of sour cream, about 5 Min. simmer.

20 g of spinach, sorrel and dandelion leaves to the soup for approx. 2 Min. simmer. Puree, season to taste. With Egg and garnish. Approximately 350 kcal, E 6 g, F 28 g, KH 16 g



Breakfast: a glass of soy milk and 4 slices toasted whole grain.

Lunch: a plate of soup with vegetables, an omelet with two eggs, salad with cucumbers and tomato.

Dinner: 200 grams of steamed salmon and grilled vegetables; a cup of berries.


Breakfast: coffee or tea with lemon 4 wholemeal biscuits.

Lunch: 200 grams of stew with peas and a mixed salad.

Dinner: a vegetable with vegetables, 100 grams of philadelphia and grilled vegetables, with 30 grams of whole-wheat bread.

How to cite this essay: