7 Days To A Leaner You - Just Weight Loss Help
7 days to a leaner you

Welcome to the 7 days to a leaner you guide!

7 days to a leaner you is a basic weight loss guide that will give you examples of meals put into a weight loss perspective. When we think about diets, the first thing that comes to our mind is a bunch of veggies and nothing else; but there is no point in trying to eat only vegetables, nobody wants to do that.

Dieting also comes with the stigma of being hungry all the time. While a sudden change in eating habits can leave you feeling hungry, it is only temporary. We get used to less food and as it becomes the norm to eat less, we do not feel as hungry as before.

The average day in 7 days to a leaner you contains around 1200 calories. That’s not a lot, and you are welcome to incorporate snacks during the day. But be smart about the snacks you choose; they should always have a good ratio of protein, carbs, and fats.

To get the best out of this guide, you should incorporate it into a balanced lifestyle that includes regular exercise.

Frequently asked questions

I’ve got ____, which is a medical condition, is this for me?

No. This guide is not intended to cure or treat any medical condition. You should seek advice from your health professional before starting this (or any) weight loss guide.

What should I expect if I follow this guide?

Following this guide, together with having a healthier lifestyle, will make you lose weight. You will be lighter at the end of the week. By how much? It depends from person to person, but typically you can expect to lose from one to five pounds.

I don’t like ___ food, can I switch it for ___?

Sure you can. But this guide has been built a certain way with the aim of making you lose weight. The more you change things in it, the higher the chances are it won’t do anything. That is unless you know how to count calories, know about macro nutrients, their proportions and fully understand this guide.

Wow, you say this is a healthy guide, but you use ___, which is bad!

For a weight loss diet to be effective, it needs to be a variation of your current diet. If you change everything that you eat, chances are you will fail and go back to eating junk real soon. Gradual changes are the key to long term dieting. With few exceptions, no food is bad. What can be bad is you eating a ton of something. Like with everything, moderation is important.

do you have a vegan/vegetarian/gluten free/paleo/whatever version of it?

No. Feel free to change ingredients to suit your needs. Drop me an email if you have questions, it will be my pleasure to answer your questions.

Why don’t we cook and eat different meals all the time?

Unless you have lots of money, lots of time, and like wasting food, you’ll do like 99% of households: Eat left overs. I don’t have time to cook a new meal, three times a day, every day and I don’t think a lot of people do. Fancy guides with fancy food are beautiful to look at but are a pain to follow. I wanted to make something simpler and easier to follow (and where you won’t spend $200 on food for a single week).

It’s time to go to the grocery store!

Here is everything you need for the upcoming week. I’ve included the average size or amount of each item, so you know how much to buy. You will have some left overs at the end of the week( although not a lot). Make good use of them!

Feel free to substitute ingredients you don’t like for something you do like.

Vegetables and fruits

Celery 4-5 stalk
Yellow onions 3
Lemon 1
White mushrooms 1 container
Red beets Small bag (need 4)
Arugula 1 container
Small grape tomatoes 1 container
Fenel 1 bulb
Garlic 2 cloves
Frozen veggie mix 600g
Frozen fruits mix 600g
Baby potatoes 1 bag
Cucumber 1 large
Red bell pepper 1 large
Green bell pepper 1 large
Pitted kalamata olives 1 can
Red onion 1
Fresh parsley
Dried oregano spice
Canned tomatoes 1 can (no salt)
Dried bay leaves
Thym
Okra 1 bag, frozen
Walnuts 1 bag

Grains

Chia seed 1 bag
Oatmeal 1 bag, large flakes
Sliced bread Whole wheat
Whole wheat flour 1 small bag
Brown rice 1 small bag

Dairy

Plain Greek yogurt 750 ml
Crumbled goat cheese 2 ounces
Skim milk 1 liter
Crumbled feta cheese 2 ounces
Sliced cheese Small pack, American
Butter 1 stick

Meats & Protein

Tuna in water 2 cans
Chicken breast 200g (2 breasts)
Eggs half a dozen
Chicken/turkey sausage 2 sausages
chicken broth 3 cups low sodium
Shrimps 1 pound

Other

Olive oil Extra virgin
Canola oil
Mayo your brand of choice
Grapeseed oil
Sherry vinegar
Honey
Dijon mustard
Red wine vinegar
Cayenne pepper
Ground cinnamon

Day 1

7 days to a leaner you - gumbo
image: pannacooking.com

Breakfast

Yogurt

1 cup plain Greek yogurt. Add 2tps chia seed into the mix and around a cup of frozen fruits. Mix everything and wait about 5 minutes for the frozen fruits to get softer.

About 290 calories

Lunch

Tuna sandwich

Drain one can of tuna and put in a bowl. Chop one celery stalk and half of a yellow onion. Mix it in the bowl with the tuna. Add 1 tbsp of lemon juice and 2 tbsp mayo. Also, put salt and pepper to taste. Mix it all. Make a sandwich using all the tuna.

About 490 calories

Dinner

Low-Country Gumbo

2 fully cooked chicken sausage, sliced
2 tablespoons canola oil
2 stalks celery, diced
1 green bell pepper, diced
1 onion, diced
1 tablespoon minced garlic
1 tablespoon whole wheat white flour
3 cups chicken broth
1 can of tomatoes
1 teaspoon cayenne pepper
2 dried bay leaves
1 pound of shrimps, shelled and deveined
10 ounces frozen and sliced okra
¼ cup fresh parsley, chopped
1½ cups cooked brown rice

1. Heat a large pot over medium-low heat. Put sausages in and brown for 1-2 minutes. Remove and set aside
2. Add the oil, green bell pepper, onion. Cook until the onions become soft, about 6 minutes.
3. Add the garlic, cook for one more minute.
4. Whisk in 3 cups of chicken broth and the whole can of tomatoes.
5. Add the cayenne and bay leaves. Reduce heat and let simmer for 30 minutes.
6. Add the shrimps, sausage, frozen okra, and parsley. Simmer until the shrimps are pink and fully opaque.
7. Season with salt and pepper.

Serving size:
2 1/2 cup gumbo
1/2 cup of rice

About 480 calories

Day 2

7 days to a leaner you - beet salad
image: onlyanapron.com

Breakfast

Eggs & veggies

Slice 5-6 mushrooms and chop half a yellow onion. Cook in the pan with a bit of oil until the mushrooms are onions browned. Add two eggs, salt, pepper, and 1 tbsp chopped parsley. Mix it all and cook on low-medium heat until the eggs are cooked.

About 220 calories

Lunch

Leftover Low-Country Gumbo

Serving size:
2 1/2 cup gumbo
1/2 cup of rice

About 480 calories

Dinner

Beet and goat cheese salad

4 red beets
1/4 cup grapeseed oil
1/4 cup sherry vinegar
1 tablespoon honey
1 teaspoon Dijon mustard
2 cups arugula
1 fennel bulb, trimmed and thinly shaved
2 ounces goat cheese, crumbled
5 walnuts, crushed

Boil the beets for an hour or until tender when poked with a fork. Let cool a bit and remove the skin. Slice beets into thin wedges.

Dressing:
Mix grapeseed oil, vinegar, honey, and mustard. Season with salt and pepper. Mix well.

Combine beets, arugula, and fennel in a bowl. Split into two portions and sprinkle with crushed walnuts.

Serving size:

Half of the salad. Top with goat cheese and 2 tbsp of dressing. Put the rest in the fridge!

Note: Do not put the dressing on the remainder of the salad. Wait until you are ready to eat it to put it on.

About 310 calories

Day 3

7 days to a leaner you - Oatmeal and berries

Breakfast

Oatmeal

Take half a cup of oatmeal in a bowl, add half a cup of milk. Cook in the microwave for 1 minute. Add a cup of frozen fruits. Wait for the fruits to soften a bit. Add some cinnamon for taste

Serve with half a cup of milk in a glass to drink.

About 270 calories

Lunch

Leftover Beet salad

Serving size:
Half of the salad. Top with goat cheese and 2 tbsp of dressing.

about 310 calories

Dinner

Leftover Low-Country Gumbo

Serving size:
2 1/2 cup gumbo
1/2 cup of rice

About 480 calories

Day 4

7 days to a leaner you - tuna sandwich
image: mimisfitfoods.wordpress.com

Breakfast

Yogurt

1 cup plain Greek yogurt. Add 2tps chia seeds into the mix and around a cup of frozen fruits. Mix everything and wait about 5 minutes for the frozen fruits to get softer.

About 290 calories

Lunch

Tuna sandwich

Drain one can of tuna and put in a bowl. Chop one celery stalk and half of a yellow onion. Mix it in the bowl with the tuna. Add 1 tbsp of lemon juice and 2 tbsp mayo. Also, put salt and pepper to taste. Mix it all. Make a sandwich using all the tuna.

About 490 calories

Dinner

Chicken, potatoes & veggies

2 chicken breasts
1/4 cup canola oil
honey
dijon mustard
2 tbsp olive oil (or canola)
4 cups frozen veggies
Baby potatoes, 12
pepper
salt
1 garlic clove, chopped
thyme
butter

Chicken:

Mix 1/4 cup canola oil with 1tbsp dijon and 3 tbsp honey. Season with salt and pepper. Cut the chicken breasts into strips and mix with the marinade. Let marinate for 30 minutes. Cook on the BBQ or in a pan over medium heat.

Veggies:

Boil one liter of water in a big pot. Add frozen veggies and cook for 2 minutes. Take out of the water. In a pan, add a bit of butter and put in the veggies. Add salt and pepper and cook for a minute at high heat.

Potatoes:

Cut the potatoes in half or into quarters if bigger. In a big bowl mix potatoes, olive oil, garlic, and season with salt and pepper. Add some thyme branches on top. Cook uncovered in the oven for 30 minutes at 400F.

Serving size:
Divide in three portions. Eat one.

About 350 calories

Day 5

7 days to a leaner you - greek salad
image: the-sticky-kitchen.com

Breakfast

Eggs & Veggies

Slice 5-6 mushrooms and chop half a yellow onion. Cook in the pan with a bit of oil until the mushrooms are onions browned. Add two eggs, salt, pepper, and 1 tbsp chopped parsley. Mix it all and cook on low-medium heat until the eggs are cooked.

About 220 calories

Lunch

Leftover Chicken, veggies & potatoes

Serving size:
1/3 of original recipe

About 350 calories

Dinner

Greek salad

Red bell pepper, half, cut in square pieces
Red onion, 1/4 cup, chopped
Parsley, 3 tbsp
Olive oil, 3 tbsp
Red wine vinegar, 1 1/2 tbsp
Dried oregano, 1 tsp
Crumbled feta cheese, 1/4 cup
Pitted kalamata olives, 8 olives
Grape tomatoes, 1 cup, cut in half
Cucumber, half, cut in cubes
salt & pepper

Cut and mix together all the veggies.

In a separate bowl mix the olive oil with the red wine vinegar, add the parsley, oregano, salt, and pepper.

Top veggies with the vinaigrette and add the cheese on top.

Serving size:
The whole thing!

About 670 calories

Day 6

7 days to a leaner you - grilled cheese

Breakfast

Yogurt

1 cup plain Greek yogurt. Add 2tps chia seeds into the mix and around a cup of frozen fruits. Mix everything and wait about 5 minutes for the frozen fruits to get softer.

About 290 calories

Lunch

Greek salad

See the previous day and do the same thing!

Serving size:
The whole thing!

About 670 calories

Dinner

Grilled cheese

Two slices of cheese
Two slices of bread
a bit of butter

Slap the cheese in between the bread spread some butter on it and melt it.

About 300 calories

Day 7

7 days to a leaner you - Egg and Cheese sandwich
image: recipesremembered.wordpress.com

Breakfast

Oatmeal

Take half a cup of oatmeal in a bowl, add half a cup of milk. Cook in the microwave for 1 minute. Add a cup of frozen fruits. Wait for the fruits to soften a bit. Add some cinnamon for taste

Serve with half a cup of milk in a glass to drink.

About 270 calories

Lunch

Leftover Chicken, veggies & potatoes

Serving size:
1/3 of original recipe

About 350 calories

Dinner

Egg & cheese sandwich

1 egg
2 slices of cheese
2 slices of bread
a bit of butter
Mayo
salt and pepper

Cook the egg in a pan, add salt and pepper to taste.

Spread some mayo on the inside of one slice of bread. Put the egg on it, top with the cheese and made a sandwich with the other slice of bread.

Put some butter on both slices of bread and heat in the pan until browned, and the cheese has melted.

About 375 calories

that’s it!

Did you follow the plan? If you did, you should be leaner than a week ago. Losing weight is simple granted we have some basic knowledge of the human body and nutrition, and I hope that 7 days to a leaner you showed you that.  So what’s next? Keep on reading, keep on learning, and never give up. You can also subscribe to our mailing list and get weekly emails containing tips, recipes and, how-to stuff about weight loss. If you think that it could help you, all you have to do is enter your email below.

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